WEEKLY RECIPE:

Welcome to my weekly recipe.

This page is updated weekly with new recipe's and ideas for foods you can eat either as meals, snacks or energy fuels during a ride.

I want to make this enjoyable, achievable and nutritious.

The food you will see on this page is not "diet" food. It is real, home cooked foods with plenty of balance and lots of nutritional value.

Essentially, tasty foods that are good for you, and easy to prepare.

I hope you enjoy:

Flapjack:

Nothing beats the humble flapjack for a during the ride snack.

*Fact: Your body needs 17-30g of carbs every hour when riding, and 25-60g of carbs every hour when running.

Flapjacks are perfect for this, slow release carbs from the oats. Fast release carbs from the sugar and fats in the butter. They taste amazing and they also fuel you for your exercise.

Oh, and they are cheap and easy to make.

Nutritional information (per individual flapjack):

Calories: 275.

Carbs: 28.5g.

Fats: 11g.

Protein: 2.6g.

What you need:

4 oz butter.

4 level tbsp's of golden syrup.

3 oz caster sugar.

8 oz oats.

How to prepare:

Melt the butter and syrup into a pan, once this has all melted in add the sugar and stir it in, then take the pan off of the boil and add in the oats. Once this is done place them in an oven tin and cook for 20-30 minutes (or until golden) at 150, or gas mark 3.

Once golden, take it out of the oven and allow it to cool and harden up. Cut them into 10 segments to meet the nutritional requirements.

They will keep for 10 days in an airtight tin and can also be frozen.

I usually take one out on a ride along with an energy gel, or two depending on how long I will be riding for.

Enjoy.

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