Another ride.  Same ol’ bar.  If your fuel on the bike is anything less than inspiring, it’s time to make a change.  This week, we’ve got a Lara Bar-ish knock-off that’s sure to refresh your taste buds, legs, and wallet.    It’s no-bake, easy to make, and uses only 5 whole-food ingredients.  And, this is not your grandma’s granola bar.  It just happens to be perfect for your ride.

Recipe of the Week: Fresh Lemon Fuel Bars

Ingredients:

• 1 1/2 cup raw cashews
• 2 lemons
• 18 pitted Dates
• 2 Tbsp organic honey
• ¼ tsp salt

Instructions:

Place cashews and dates in food processor, process until finely chopped.  Zest 2 lemons, juice 1 lemon.  Add zest, juice, and salt to food processor.  Process until smooth, but not quite a paste (this doesn’t need to be exact).  Press into a greased bread loaf pan (if it’s sticky, you can use wax paper to press).  Place in freezer 1 hour, or in refrigerator until firm.  Cut into 12 equal bars or squares.  Store in refrigerator – wrap in plastic wrap to take with you.

Makes 12 bars.

Nutrition: 192 calories, 20 grams carbohydrates, 5 grams protein, 52 mg sodium, 258 mg potassium, 16 mg calcium, 82 mg magnesium

Comments:

Instead of a stale, processed bar that tastes overly sweet and sugary, you can enjoy a homemade version that’s citrusy and fresh.  With 20 grams carbohydrates and 5 grams of protein, it’s perfect fuel before or during your ride.  And, with 200 calories, healthy fats from cashews, and protein, it’s got sticking power that will last through some tough hours of cycling.  What else can it do?  Well, its key ingredient, lemons, has a lot to offer for training and for overall health and disease prevention.  They provide:

• High levels of Vitamin C, a powerful antioxidant that works in the body to fortify the immune system, fight free radicals that can build up during intense physical work, and reduce the symptoms of osteoarthritis.
• Anti-nausea properties.  When you’re nauseous, not many things help.  However, the smell and  taste of lemons can provide relief.  Since many athletes feel slightly nauseous when eating on the bike, including fresh lemons can ease an unsettled belly.
• Anti-bacterial compounds.  These components of citrus can reduce putrefactive bacteria in both the intestines and the mouth, and thereby provide fresher breath and reduced gastrointestinal distress.
• Mucus-busting action provides relief to athletes who suffer from build-up while training.  If you ever feel like you’re constantly “working the junk out of the lungs,” you’ve got a friend in lemons.
• Unique flavonoid compounds that have anti-cancer properties.  In fact, limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.

For lasting energy with fresh lemony flavor, eat one bar 1-2 hours beforehand, or during the first half of any 2+ hour ride.  With any luck, you’ll ride stronger, have fresh breath, less mucus, and not one hint of nausea.  In the long run, you’ll reduce risk of cancers and fortify your immune system.  Not bad for a bar.

Fuel Your Ride.  Nourish Your Body.

Ever need an on-the-go quick snack or mini-meal?  Something you can feel good about eating?  Me too.  A month or so ago, Jenn Sutherland posted an awesome recipe for a homemade LARA bar over at Loving the Run (it’s great, make sure to check it out if you haven’t already).

While I believe many bars and meal replacements to be little more than expensive and glorified candy bars, there are two I routinely recommend to clients for daily nutrition, and eat myself when I need to have a snack that packs.  For whole food-type-nutrition, I recommend the LARA bar and the KIND bar.  But, both of these bars come at a price.  $1.20 -$1.80 depending on where you shop.  Ouch.

But never fear, Loving the BITE will help you make your own with great results.  You don’t even have to open your oven door for either recipe.  Follow Jenn’s recipe and experiment with different nuts and dried fruit combinations for a LARA-type bar.  And, here’s my KIND of bar:

Recipe of the week – My KIND of Bar:

Ingredients:

• 1 tsp organic extra virgin coconut oil
• 1 Cup raw chopped nuts, any type
• ¼ Cup ground flaxseeds (either buy ground or grind at home)
• 4Tbsp maple syrup, agave, honey, of a combo of these
• 1 teaspoon sea salt
• ¾ cup raw unsweetened shredded coconut
• ½ cup dried fruit (non-sweetened)
• ½ ounce dark chocolate (really dark, 70% or more cocoa)

Instructions:

Place coconut oil in medium saucepan – melt on medium heat.  Once melted, add nuts to “roast” them, stirring watching them carefully as they can burn quickly.  Once they have a golden-brown color and nutty aroma, add all other ingredients except optional dark chocolate.  Stir well until you have a gooey warmed mixture.  Press into bread pan or 8×8 baking pan, depending on how thick you want your bars.  Place in the refrigerator to cool slightly.  Take out after 30 minutes or so.  If you’d like to add dark chocolate, melt it on stovetop or microwave.  Then, drizzle it over bars.  Cut into 8 bars and refrigerate individually for a few hours.  Wrap individually, store in refrigerator or pantry, and enjoy!

Comments:

Whole-food Bars vs. Sports Nutrition Bars: The When & The Why

This week, instead of focusing on the benefits of a specific ingredient, I’m going to explain why I believe these 2 bars, our “LARA” and “KIND” bars, are good for daily nutrition or long-endurance events, and why others are better for more regular training.  As a cyclist, it’s crucial to understand when to eat what in terms in Daily Nutrition and Training Nutrition (as discussed in the post “Daily vs. Training Nutrition,” this matters most if you are really striving to improve your ride).  Otherwise, you may mistakenly eat foods that your body quickly turns into sugar and then stores as fat instead of healthy, whole foods in Daily Nutrition (Clif Bar for breakfast).  Or, you may eat foods for Training Nutrition that will still be setting in your stomach, providing no energy to your cells, long after you’ve parked your bike and hit the shower.

To really know what you need to eat for optimal performance and overall wellness, start with knowing a few things about digestion.  You see, different foods are digested and metabolized at different rates.  The have different journeys and qualities.  Let’s start with a quick digestion primer:

When you eat, you’re ingesting some combo of water, carbs, protein, fats, and fiber.  From your mouth on, these nutrients act very differently in your body.  They are all broken down mechanically in your mouth by your teeth.  But simple carbohydrates are special.  They are actually broken down chemically, by one of our enzymes (amylase) as well.  From the mouth, the nutrients make their way down the esophagus to the stomach.

It’s here that digestion rates begin to differ significantly.  All nutrients are churned and mixed with hydrochloric acid and/or enzymes.  Once liquefied, they begin to leave the stomach and enter the small intestines for further digestion and absorption.

Simple carbs leave first.  We’re talking in a matter of minutes, especially if they are in liquid form.  Individual amino acids and quick proteins (like isolated whey) leave next.  Then, a couple hours later, other proteins.  Then, an hour or two later, fats.  Most of them set like a rock.  Anyone who’s ever been on her bike regretting the pizza she ate an hour before the ride knows this.  In fact, even fast fats like MCTs can cause stomach issues.   Lastly, leaving the stomach, is fiber.

In the intestines, all but the simple sugars, fast proteins and amino acids, and medium chain triglycerides (MCTs, fats from tropical oils such as coconut) have to be further broken down before absorption.  Most fats require enzymes and bile salts.  We, as humans, are not even capable of breaking down all fiber.  Fats and fiber are S-L-O-W.

Almost all of the nutrients make their way from the intestines to the portal vein to the liver.  The liver, as the “mail room” of the body, repackages the nutrients and sends them out.  Some as blood sugar, which is delivered to our cells for use as energy or storage.  Others directly to tissues for storage (some fats).  MCTs directly into cells for energy use.

As you can see, some nutrients are quicker than others and are better used suited for energy immediately before, during, and after training.  Some are great for events lasting 3+hours, or if eaten 3 hours before training.  Others, for exact opposite reasons are healthier day to day for wellness and fat loss.

When fast nutrients are sent out as blood sugar (especially those that are “white carbs” such as refined grains and sugars) our bodies must respond with insulin.  Insulin is a hormone that acts as a key – it unlocks our cells’ doors and lets blood sugar in.  Sugar does harm in our arteries, so it has to be used or stored in our cells (stored as muscle glycogen or fat).   When you’re sedentary, it’s going to be stored as fat.  When you’re active, insulin works for you to get the sugar in the cells where it can be turned into energy.

Then again, when slow nutrients are taking their time through our digestive tracts, they are promoting health in our guts, stimulating our immune systems, and minimizing blood sugar peaks and valleys.  This is ideal for Daily Nutrition, but will cause cramps and leave you low on energy during Training.

Back to the bars.  Take another look at our recipes, these bars are made up of whole foods that have not been refined in anyway.  Sure, they still have somewhat quick carbs from honey and dried fruit, but even the digestion of these will be inhibited due to the fats, proteins, and fiber in the bars (contrary to the marketing of trail mix, nuts are not a good source of quick energy).  These bars are perfect for daily nutrition, as a snacks hours before riding or during a long ride, or even Recovery if you’re not planning another activity with 12-18 hours.  The LARA bars will likely have slightly faster digestion since they are mechanically broken down in a food processor and if used on a long ride, would be much easier to eat on the bike than the KIND bars.  And, of course, all of this is also subject to individual digestion, finickiness (is that a word?) or your gut, and taste preference.

On the other hand, there are sports nutrition bars.  Take a look at a Powerbar.  You will not see “whole” foods in it.  No visible nuts.  No chunks of fruit.  The ingredients have been refined, disassembled, and otherwise broken down for fast digestion.  Exactly what you need when you’re riding, exactly what you don’t need when you’re sitting at your desk.   Same with Clif Bars.  They use decent ingredients, but again, broken down for fast digestion.

To fuel your ride, and nourish your body, choose quick foods for Training, and slow ones for Living.  You’ll get the energy you need without the cramps you don’t.  Perfect.

Fuel your Ride.  Nourish your Body.