Skip the Sugar Crash with Hearty Cinnamon Almond Pancakes

Made with almond flour, these pancakes are gluten-free and lower in carbs than traditional pancakes. Skip the sugar crash and fuel up for morning rides with these hearty pancakes that have an ideal mix of carbs, protein, and fat. The batter will be thin and delicate, more like a crepe than a pancake.

Almond flour is just finely ground whole almonds. Most groceries now stock it in the baking goods aisle or with natural foods (one common brand is Bob’s Red Mill). You can make your own using a food processor or blender—just be sure not to grind the nuts too long or you’ll end up with almond butter!

The Feed Zone Cookbook Cinnamon Almond Pancakes

The Feed Zone Cookbook Cinnamon Almond Pancakes

SERVINGS: 2
TIME: 20 minutes

1 cup almond flour
2 eggs
¼ cup milk or water
2 tablespoons cooking oil
1 tablespoon honey or
agave nectar
a dash each of ground cinnamon and salt

OPTIONAL ADDITIONS
toasted almonds
plain yogurt

  1. Mix together all ingredients in a bowl.
  2. Bring a lightly oiled sauté pan to medium-high heat. When pan is hot, pour batter to form pancakes, leaving ample space between each to allow batter to spread. Unlike traditional pancakes these will not bubble, so watch for the edges to brown, then gently flip over and brown the other side.

Serve hot, topped with toasted almonds, yogurt, or fresh fruit. Makes about 6 pancakes.

TIP: Even easier: If you’re not concerned about gluten, add ground almonds to your usual packaged pancake mix. Follow package directions from there.

NUTRITION DATA PER SERVING (3 pancakes) > Energy 557 cal • Fat 47 g • Sodium 447 mg • Carbs 23 g • Fiber 6 g • Protein 19 g

Download this Feed Zone Cookbook recipe pdf:The Feed Zone Cookbook Cinnamon Almond Pancakes (pdf).

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

 

Fig and Honey Rice Cakes: Sweet Goodness in Your Pocket

The Feed Zone Cookbook by Dr. Allen Lim and Chef Biju Thomas is packed with 150 athlete-friendly recipes that are delicious, simple to prepare, and ready to fuel your rides. The book includes breakfasts, portable snacks like Allen Lim’s famous rice cakes, after-ride dishes, dinners, desserts, and recovery drinks.

And if you enjoy this recipe, don’t miss Feed Zone Portables, a cookbook for athletes with 75 easy, healthy recipes and snack ideas that will nourish your best performance.

Allen and Biju’s tip: We’ve put a gluten-free spin on the classic fig cookies that many of us grew up eating. These cakes make a sweet portable snack, but because of the excellent fiber that is in the dried fruit, they work even better as a snack following a workout or between meals. If figs aren’t your favorite, try raisins or dates instead.

Feed Zone Cookbook fig and honey rice cakes

Try this recipe yourself! Download the Fig and Honey Rice Cakes recipe from The Feed Zone Cookbook (pdf).

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

 

How Pro Cyclists Stay Hydrated

During long stage races or high temps, pro cyclists can sweat as much as 2 to 4 liters per hour, requiring them to consume anywhere from 10 to 20 liters of fluid per day depending upon the weather and race length.Skratch Labs Hydration Mix Sports Drink Lemon Lime 1 pound bag all natural

The easiest way to keep track of your sweat rate is to simply weigh yourself before and after exercise (assuming you didn’t stop for a “nature break”). One liter of sweat loss is equal to 1 kilogram or 2.2 lbs of weight. The average pro cyclist will lose between 2 to 4% of their body weight during a single stage despite drinking 1 to 2 liters per hour.

Everyone knows they sweat a lot during exercise. But water alone isn’t enough to rehydrate. A hard-working cyclist can sweat as much as 2 to 4 liters per hour. All that sweat takes sodium with it, as much as 400 to 800 mg per liter. A sports drink with sodium is the best way to replace lost electrolytes to avoid performance declines or serious illness.

How much sodium do you need during a ride? It’s hard to know because everyone sweats a different rates and loses different amounts of sodium. In general, rehydrating with 300 mg of sodium per half liter of water is about right.

Not only is sodium a key electrolyte for maintaining the proper function of every cell in our body, sodium when paired with a little bit of sugar or glucose can actually accelerate the transport of water across the small intestine. Again, sports drinks are better than water!

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

 

Sweet Rice Porridge: A Delicious Feed Zone Breakfast

Sweet Rice Porridge is a clever recipe from chef Biju Thomas that blends quick-absorbing carbs from white rice with the satisfying whole proteins found in eggs. Add bananas for some bonus carbs and potassium — or whatever fruit or nut you’d prefer — and you’ll enjoy a tasty, simple breakfast that will power up your morning workout.

This porridge recipe is a great way to put leftover rice to good use.

feed zone cookbook sweet rice porridge

Sweet Rice Porridge from The Feed Zone Cookbook

Try this recipe yourself! Download the recipe here: The Feed Zone Cookbook Sweet Rice Porridge (pdf).

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

How Many Calories a Pro Cyclist Needs

Pro cyclists need to consume almost three times the number of calories when racing or training as the average person—about 6000-7000 calories per day.

Riders eat a Skratch Labs breakfast at the Tour of California

Pro cyclists can burn up to 10-15 calories per minute during a hard training session or race. Since many races last up to 5-6 hours, the pros can burn 3000 to 5500 calories on the bike each day, not to mention the energy required for normal metabolism, recovery, and during sleep.

Be skeptical of meat-based diets marketed to athletes. Pro cyclists eat a lot of carbohydrates (60 to 70% of their daily calories) in the form of rice, potatoes, bread, pasta, fruits, vegetables, and simple sugars. The rest of their calories come from proteins (10-15%) like eggs, chicken, fish, and some red meats with the remaining calories coming from fats (15-20%).

60-70% of a pro cyclist’s daily calories come from carbohydrates. Of those carb-based calories, nearly half come from the simple sugars in their sports hydration drinks. In other words, drinking the right sports drink for you matters a lot.

Like anyone else, pro cyclists need fat as part of a healthy diet. Believe it or not, Ben & Jerry’s Chubby Hubby ice cream isn’t a bad treat for a pro cyclist on race day. At 1360 calories and 80 grams of fat, one pint would be about 20% of the daily calories a racing rider would need in a day.

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

Replace Gels and Energy Blocks with Real Food Snacks: Try Chocolate & Sea Salt Sticky Bites

Most athletes are used to eating gels or energy blocks. A sticky bite uses everyday ingredients to deliver that sweet kick in a more palatable way. Even more importantly, the higher moisture content in the carbs allows the body to more quickly absorb energy than a highly concentrated sports nutrition product.

Feed Zone Portables Chocolate & Sea Salt Sticky BitesChocolate and Sea Salt Sticky Bites are an athlete favorite for their one-bite combo of salty sweetness. In this new video from Skratch Labs, Chef Biju Thomas shows you how to make them.

Watch the video and then try this recipe yourself! Download a pdf of the Chocolate Sea Salt Sticky Bites recipe.

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet

The Best Aid Station Foods for Ultramarathoners

Let’s be honest: chugging olive oil and chewing through slabs of bacon might not be ideal performance food for ultra running.

Ultra runner Chris D. wrote in to ask “I’ve just started reading the new Feed Zone Portables book, and I’m wondering if there are particular recipes that Allen and Biju have found that work better for ultra distance runners. I’m looking for a good place to start adopting real food instead of gels.”

It’s important for runners to choose their workout snacks carefully because:

  • Running is bouncy, which makes it harder to get food into your mouth.
  • Once food is down the hatch, you want foods that will digest and absorb quickly instead of sloshing around in your stomach and gut.
  • Running dehydrates the body quickly through sweating and breathing and it’s harder for runners to carry a lot of water.
Feed Zone Portables Chocolate & Sea Salt Sticky Bites

Sticky bites are perfect snacks for runners.

Many runners turn to sports nutrition products because they’re easy to carry. But as we explain in the introduction to Feed Zone Portables, highly processed energy products often overload the gut, which dehydrates runners even more, causing bloating and discomfort, lengthening digestion time, and sometimes sending runners for the nearest public restroom. (Or in the case of ultra runners, the nearest tree, boulder, or squirrel.) Runners are especially prone to gut distress for all the reasons above; running is bouncy and it’s difficult to carry enough water to wash down bars and gels.

For example, to properly dilute a 100-calorie bar to the carb concentrations that most people can tolerate, a runner would need to wash it down with 20 ounces of water.

A 100-calorie bar requires 20 ounces of water to properly dilute for digestion.

That’s a lot of water! So it might be easy to stash a few gels in your pocket, but where are you going to put 20 ounces of water? Suddenly, most sports nutrition products aren’t as convenient as they appear.

The real food recipes in Feed Zone Portables have a high water content that makes life a lot easier for runners. Portables snacks are easier on the gut and digest more quickly. Runners should still drink when they eat, but the amount of water needed will be more manageable.

Choosing the best portable snacks for runners is a matter of practicality:

  • Choose real food, which tastes better, digests more easily, and requires less carried water.
  • If you can arrange for an aid station or a personal items bag, the sky’s the limit for your food choices.
  • The portable snacks need to be easy to unpack, chew, and swallow while running. Sticky bites are perfect because they are small, individually wrapped, very moist, delicious, and bite-sized. They’d be our top recommendation for ultra runners. Tightly wrapped rice cakes would work well, too.
  • Baked rice balls, if made to your preferred size, would work well.
  • The baked goods, like waffles, pancakes, griddle cakes, and cookies are strong options, too.

Here are three free recipes from Feed Zone Portables you can try on your next run:

Got a question on eating during exercise? Shoot us a note!

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

FZC The Feed Zone Cookbook cover photoFeed zone Portables FZP 96dpi_400pw_strThe Feed Zone Cookbook includes 150 everyday recipes for athletes. Each breakfast, lunch, and dinner recipe is simple, delicious, and easy to prepare.

Feed Zone Portables, offers portable performance snacks made of real food. Try out 75 all-new rice cakes, two-bite pies, waffles, and other tasty snacks.

Try these cookbooks today! Find The Feed Zone Cookbook and Feed Zone Portables in your local bookstore; bike, tri, or running shop; or from these online retailers:

The Feed Zone Cookbook and Feed Zone Portables are published by VeloPress, the leading publisher of books on cycling, triathlon, and running. Please see more VeloPress nutrition books at velopress.com/category/nutrition-and-diet