Sports nutritionist and Team Sky advisor, Marc Fell, shares his recipes for success that are great before, during and after a big ride.
Chocolate rice cakes
Tasty, high-energy cakes to make before a big ride.
- 500g Arborio rice
- 1 litre of water
- 2tbsp granulated sugar
- 3tbsp coconut oil
- 100g honey
- 250g chocolate cream cheese
Cook the rice with the water and sugar for 20mins. Leave to rest for 5mins.
Mix in the coconut oil, cream cheese and honey then spread on a cling film-covered tray.
Fold the cling film over the rice to create a parcel. Refrigerate overnight.
Cut into energy bar-sized chunks.
Easy to eat, they’ll provide energy and aid recovery.
- 60g chocolate whey protein powder
- 60g flax seeds/ground nuts
- 30g chopped nuts
- 200g smooth peanut butter
- 2tbsp honey
- 35g of 75 percent or above dark chocolate
- Desiccated coconut for rolling (optional)
Mix the protein powder, seeds, nuts and peanut butter. Add in the melted chocolate and honey.
Roll into balls, and roll in the coconut.
Place on a greaseproof-lined tray and chill for at least 30–60mins.
Nutty banana bread
A performance boosting bread that makes a great snack during a coffee stop too.
- 3 ripe bananas
- 300g oats
- 2 eggs
- 4tbsp Greek yoghurt
- 2tbsp cinnamon
- 2tbsp coconut oil
- 2tbsp honey
- 50g nuts
Add the oats and nuts to a bowl. Blend in the rest of the ingredients and mix thoroughly.
Pour the mixture into a loaf tin lined with greaseproof paper and bake for 30–40mins at 180°C.
Cool for 30mins and cut into slices.
Energy bars (dark chocolate and goji berry flavour)
Create your own low cost, easy to prepare tasty snack bars.
- 100g dark chocolate
- 100g mixed nuts
- 3tbsp honey or agave
- 3tbsp goji berries
Melt the dark chocolate and honey, and mix. Blend in the goji berries through the chocolate and honey. Add the nuts and mix with the other ingredients.
Pour the mixture into a greaseproof-lined tray and leave to set in the fridge overnight.
Cut into bar shapes.