Energy Recipes for Cycling and Sports

Contents:

·        Liquids:  Diluted fruit juice, KoolAid sugar drink,  Pedalyte,  Steve's Tite-arsestar,  Cold Sweet Tea 

·        Solids:  Bars of iron,  Nuclear-free energy bars, Power Bar-style bar, Kool-Aid Sugar Drink, Corn syrup energy bars, Powdered soy milk energy bars (non-dairy), oaties

·        In-between:   Gel, Road putty

All of these recipes are vegetarian. Please send me your comments or your own invention!


Liquids

Diluted Fruit Juice

I quantity water

1 quantity fruit juice

Mix and use.

This was the advice from the US 'Consumer Reports'. You don't get electrolytes, but CR doubted that those were necessary, especially for recreational riders doing somewhat shorter rides.

Reported by zenbike1@aol.com

[1/2 g salt per litre if you are worried about electrolytes.]

Kool-Aid® Sugar Drink

1 pack (2 quart sized) sugar-free Kool-Aid (or similar powdered, calorie-free, drink-mix sachet to make 1 to 1 1/2 litres)

8 Tbs (1/2 cup) sugar

1 tsp salt

Mix

Add two Tbsps to each water bottle

Reported by Charles Cheek

Pedalyte

2 pints boiled water

10 Tbs sugar

1 teaspoon salt

Mix.

Quote from the originator: "Probably tastes like shit, but who said that Gatorade was a gourmet treat?"

Steve's Tite-arsestar

I drum Isostar® (650 g) or XL-1® (800g) or similar

200g total fruit sugar and/or glucose powder and/or maltodextrin (Norwegian: ‘druesukker’ i.e., grape sugar)

200g raw cane sugar

2 g salt

Mix the whole lot together. Use four scoops per litre using the measure provided with the drum. (About 75g)

The idea with ingredients 2 and 3 is to get a mix of sugars of varying complexity so that you get staged release into your bloodstream, rather than a sudden peak and rebound (otherwise one could use just glucose or sugar like Pedalyte). Maltodextrin is a complex carbo (glucose polymer) that is often used as a fat replacer is foods. It has short to medium–length chain molecules that are relatively easy to digest.

The taste is indistinguishable from the pure #1 but the drum lasts longer. (The reason for doing this is that XL-1 [marketed by Nycomed AS] and similar preparations cost a ridiculous amount for basically a powder of flavoured sugars.)  I have also had success without any branded ingredients at all, except for a sachet of calorie-free drink powder (see Koolaid recipe) for flavour.

Devised by Steve Collier

Cold Sweet Tea

Brewed tea weak in summer stronger in winter

6 tablespoons sugar per 32 oz

Lemon juice.

“I freeze my bottles and have insulated covers. When I am half way
through a bottle I uncover the next one to let it begin thawing.  I
usually have ice cold drinks with this method.

“I've used this one for year and it works for me reasonably well. Not
for everybody though, I tend to ride long and slow.”

Submitted to news:rec.bicycles.misc 000611 by Mike Forrest


Solids

Bars of Iron

1 C dark raisins

1 ½ teaspoon baking powder

½ C golden raisins

½ teaspoon baking soda

5 oz butter or Margarine

½ teaspoon salt

½ C sugar

½ teaspoon ground ginger

1 egg

½ C liquid milk

1 ¼ C Whole Wheat Flour

1 C quick cooking oats

¼ C toasted wheat germ

1 C sliced almonds (optional)

½ C golden molasses (dark is ok also)

½ C Non-fat dry milk

Food-process Chop raisins (in food processor if possible). Cream the butter, sugar, molasses & egg.

Mix Combine flour, dry milk, wheat germ, baking powder, and baking soda, salt and ginger. Blend into creamed mixture with liquid milk. Stir in oats, raisins, and half the almonds (if desired).

Bake Pour into greased 13x9x2-inch pan and spread evenly. Sprinkle with remaining almonds (if desired). Bake at 180 C for approx. 30 minutes. Cool in pan and cut into 1x4-inch bars.

Nuclear-Free Energy Bars

1 C Oat bran

½ C Toasted Sunflower and/or Sesame seeds, ground (I use a food processor)

½ C Soy Milk powder

½ C Raisins

2 T Carob Powder or chocolate powder

Mix well, then add to

½ C Brown Rice, Cooked and Minced (Using a food processor again)

½ C Peanut Butter (more or less, depending on consistency)

½ C Honey (warm if thick and/or add a little water)

Stir and knead (I knead in more Oat Bran or Rolled Oats) until thoroughly mixed. A cake mixer works well for this. The bars can be reasonably soft, as a night in the fridge helps to bind it all together.

Roll or press out about 1cm thick and cut. Makes about 16, the size I like them (approx. 1cm x 1.5cm x 6cm).

Power Bar®-style Bar

1 C regular rolled oats

½ C sesame seed

1 ½ Cs dried apricots, finely chopped

1 ½ Cs raisins

1 C shredded unsweetened dry coconut

1 C blanched almonds, chopped

½ C nonfat dry milk

½ C toasted wheat germ

1 C light corn syrup

¾ C sugar

1¼ Cs chunk-style peanut butter

1 tsp. orange extract

2 tsp. grated orange peel

Optional:

1 package (12 oz.) or 2 Cs semisweet chocolate baking chips

4 oz paraffin, block, shaved or ¾ C (3/4 lb.) butter or margarine

Toast oats. Spread oats in a 10- by 15-inch baking pan. Bake in a 300° F oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching. Toast wheat germ also if necessary

Make dry mixture. Meanwhile, place sesame seed in a 10- to 12-inch frying pan over medium heat. Shake often or stir until seeds are golden, about 7 minutes. Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.

Make sludge. Butter the hot backing pan; set aside. In the frying pan, combine corn syrup and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well. Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or until next day.

Form & coat bars. Cut sludge into bars about 1¼ by 2½ inches. Coating the bars with chocolate is optional. Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low. Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper.

Store. When firm and cool (bars with butter in the chocolate coating may need to be chilled), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer.

Makes about 4 dozen bars, about 1 ounce each.

Per piece: 188 cal.; 4.4 g protein; 29 g carbohydrate; 9.8 g fat;

0.6 mg cholesterol; 40 mg sodium

A ten-stone rider at 15-mph upright on level terrain burns around 500 Kcal/hr

The odd ingredient in the bar, paraffin, is widely used in chocolate manufacture to improve smoothness and flow, raise the melting point, and retard deterioration of texture and flavour. Butter can be used instead, but a butter-chocolate mixture doesn't cover as thinly or smoothly.

Corn Syrup Energy Bars

Beth Boomer shares her personal recipe:

2 cups corn syrup

1 tablespoon honey

2 cups peanut butter, preferably fresh ground

1 to 2 tablespoons cocoa

1 teaspoon (or more) cinnamon

1 teaspoon salt

2 cups vegetable protein powder (e.g., ‘naturade’ available at health food stores)

3 cups oats, quick or old fashioned, powdered in a food processor

Mix the first 6 ingredients in a bowl.

Stir in protein powder until the mixture becomes too stiff, then use your hands to mix.

Add in oats; at this point upper body strength is required. The dough will be very stiff.

Spread onto a 11.5" X 15" jelly roll pan coated with non-stick cooking spray.

Refrigerate for at least one hour

Cut into 30 bars, and place each into a Ziploc bag or store them somehow. They will remain fresh longer if refrigerated.

Makes 30 bars. Each bar: Calories: 253 Fat: 15.6g Carb: 25.6g

Powdered Soy Milk Energy Bars

“You may note that there are no dairy products in this recipe. You could easily replace the soy milk powder with the cow equivalent, but then you'd definitely have to include some maltodextrin (unless you use a soy drink which already has some in it when riding). You could replace about half the honey with maltodextrin, and if you prefer cocoa to carob, you can easily substitute.”

1 cup Oat Bran

1/2 cup Toasted Sunflower and/or Sesame seeds, ground (use a food processor)

1/2 cup Soy Milk Powder

1/2 cup Raisins

2 tablespoons Carob Powder

Mix well, and then add to:

1/2 cup Brown Rice, Cooked and Minced (using a food processor again)

1/2 cup Peanut Butter (more or less, depending on consistency)

1/2 cup Honey (if it's too viscous, try heating it or adding some water)

Stir and knead (I knead in more Oat Bran or Rolled Oats) until thoroughly mixed. A cake mixer works well for this. The bars can be reasonably soft, as a night in the fridge helps to bind it all together.

Roll or press out about 1cm thick and cut.

This recipe makes 16 bars of about 1 cm tall by 1.5 cm wide by 6 cm long.

Oaties

“In a heavy-duty mixer, combine

2 cups flour

3 cups oatmeal

2 cups brown sugar

1 cup raisins

2 tablespoons canola oil

1 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon baking soda

1 cup water

“Mix well. This is a thick, gooey mess that is hard to handle. Don't give in to the temptation to put more water in.

“Put in a greased 9 by 12 pan. Bake 40-45 minutes at 375 F. Cut into 12 3x3 blocks. (or 24 1.5 x 3.) These will store for at least a month in a plastic bag in the fridge, and are ok cold or microwaved. Yield is about 4000 Calories, or one 3x3 brick is good for 1/2 hour at 20 mph on an unfaired bike. Less sugar is ok, just not as tasty.  Honey instead of brown sugar will give you more glucose, but is more expensive.”

Submitted to lowracer list 000530 by Brad Teubner


In-between

Gel

4 parts maltodextrin

1 part sugar

1 part water

1/4 part chocolate powder [not too sure about this]

Mix some maltodextrin (available at a home brewing store) with enough sugar to make it palatable and flavour to taste (chocolate powder is easy).

Add water; bring to a near boil (same as making syrup)

Pour into a container.

24oz costs about $2, compared to about $10-12 for the commercial stuff.

Reported by Joe Riel

Road Putty

Thoroughly combine equal parts of

Non-fat dry milk powder

Honey, and

Peanut butter

Roll into logs and wrap in wax paper.