Sick of Sweet? Try Savory Bacon and Egg Rice Cakes

Allen started making these rice cakes at training camps and races to give riders something savory and fresh to eat while on the bike. They became a huge hit because riders were tired of pre-packaged, sweet foods. Sometimes savory hits the spot!

Not only are these rice cakes delicious, they also provide a consistent energy source that doesn’t upset the stomach.

feed zone cookbook allen lim's rice cakesTry this recipe yourself! Download the recipe here: Allen Lim’s Rice Cakes from The Feed Zone Cookbook.

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

Gluten-Free Snack Recipe: Waffle Sandwiches

Feed Zone Portables Banana WafflesBefore your next long ride, trail run, or hike, you can whip up this free sample recipe from Feed Zone Portables: Gluten-Free Banana Waffles. And of course you can squash your favorite jam, jelly, butter spread, lunch meat, or cheese in between waffles to make a delicious Waffle Sandwich.

Chef Biju shows how to whip up these useful, tasty waffles in this video.

Try this recipe yourself! Download the Gluten-Free Banana Waffles recipe from Feed Zone Portables.

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

10 Minutes to a Real Recovery Meal: Chicken Fried Rice

Chicken Fried Rice from The Feed Zone Cookbook

Why is Chicken Fried Rice an ideal meal for after your next workout? It’s a quick and easy recipe to make. It’s savory and salty, which means it will taste heavenly after a hard workout. And it’s got an ideal mix of fast uptake carbs, proteins, and fats to refuel your body quickly for tomorrow.

The Feed Zone Cookbook Allen Lim Chicken Fried Rice recovery mealThis recipe from The Feed Zone Cookbook is exactly as author Allen Lim serves it to athletes at training camps, races, or impromptu dinners at his place in Boulder, Colorado.

You can watch a video of Allen Lim and chef Biju Thomas preparing Chicken Fried Rice on VeloNews.com.

SERVINGS: 2
TIME: 10–15 minutes

1 tablespoon minced garlic (about 2 cloves)
2–3 green onions, diced or thinly sliced
3 eggs
2 tablespoons low-sodium soy sauce
2 cups cooked rice
1 cup cooked boneless chicken thighs (2–3 pieces)
1 cup frozen peas and corn

OPTIONAL ADDITIONS
sriracha sauce
sesame oil

  1. Bring a lightly oiled sauté pan to medium-high heat. Add the garlic and green onions and sauté for about 1 minute.
  2. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan. The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly.
  3. Add the rice and cooked chicken thighs and fry the mixture for 5–6 minutes.
  4. Add the peas and corn and cook until the vegetables heat through and are vibrant in color.

Season to taste with salt, Sriracha sauce, and additional soy sauce or sesame oil.

PER SERVING> Energy 605 cal • Fat 17 g • Sodium 727 mg • Carbs 68 g • Fiber 4 g • Protein 39 g

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

Try 154 Vegetarian and Gluten-Free Recipes for Athletes!

Together, The Feed Zone Cookbook and Feed Zone Portables offer cyclists, runners, and triathletes over 150 vegetarian and 150 gluten-free recipes.

Here’s the breakdown of vegetarian and GF recipes in The Feed Zone Cookbook. (Feed Zone Portables has only portable snack recipes.)

Try out a few sample recipes!

vegetarian and gluten-free recipes in The Feed Zone Cookbook

vegetarian and gluten-free recipes in The Feed Zone Cookbook

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

Why Real Food Is Better than Gels, Blocks, and Sports Bars

If you’ve read Dr. Allen Lim’s introduction to Feed Zone Portables, you were treated to a lovely exploration of the human gut to see how liquid and solid foods are digested and absorbed. Lim wanted to show why real food is better for athletes than prepackaged sports nutrition products, and the introduction covers it in detail.

“I’ve worked with very few athletes who could eat pre-packaged foods all day when training or competing. They would often complain that they just couldn’t stomach the bars, blocks, and gels given to them,” says Lim.

“I’ve personally always had a hard time with many pre-packaged sports bars, and many athletes complain that they taste bad and hurt performance. I wanted to find out why the rice cakes I’d been making for them were better than what we could buy premade at the grocery store.”

water bottles and rice cakes

To find out why many of his athletes preferred real food to pre-packaged sports bars, Lim bought every bar, snack, block, and sports nutrition product he could find and analyzed their ingredients.

What he found was surprising. The summary is this: real food and sports nutrition products are pretty similar except in one important way: The packaged products are very dry while real food contains a lot of water.

Suddenly, the bloating and cramping that plagued pro cyclists made sense to Lim. For many athletes, these dry and highly concentrated sports nutrition products overload the gut, sucking water out of the bloodstream to dilute the concentration before absorbing the calories. Thinking they are fueling up, many pro athletes are actually dehydrating themselves and taking longer to refuel than if they had instead eaten real food.

Lim explains, “Imagine we are making a cake and after adding all of the dry ingredients into a bowl, we use only 10% of the water that the recipe requires before baking. What we would have at the end of the process would resemble a brick (or the typical sports bar), not a cake that we would want to serve for dessert or be excited to eat during a long endurance event.”

The problem isn’t limited to dry foods; gels might be liquid, but the gut absorbs them the same way it handles any highly concentrated food by dehydrating the gut to dilute them before they can be absorbed.

The real-food recipes in Feed Zone Portables, with their higher water content and natural ingredients, have been helping pro athletes find higher performance.Try a few Feed Zone Portables sample recipes yourself to see how they taste and how they make you feel.

In this video from Skratch Labs, Lim demonstrates the difference between sports bars that contain 3-10% water by mass and the rice cakes found in Feed Zone Portables, which contain 60-80% water by mass.

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

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