The Feed Zone

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

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

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