Home cooking isn’t just for breakfast, lunch, or dinner. You can also prep what you eat and drink on the bike. With a few ingredients, you can make energy bars and electrolyte drinks that are tailored to your taste, packed with fuel, and easy to digest on long rides.
Cashew Energy Bars
These bars work for indoor training, outdoor rides, hikes, or even travel. They’re quick to make and give you a steady energy boost without the additives of store-bought options.
Each bar has around 48 g of carbs and 415 kcal. Two of them can power you through over four hours on the bike. You can swap in other nuts or dried fruit to change the flavour, just keep the overall quantity consistent.
Macros per 100 g bar:
48 g carbs, 6 g protein, 19 g fat, 6 g fibre, 396 kcal
Ingredients:
- 1½ cups dates
- ½ cup cashews (or mixed nuts)
- ½ cup coconut flakes
- 1 tbsp coconut oil
Instructions:
- Chop dates and nuts. Blend until coarse.
- Add coconut flakes and oil. Blend into a dough.
- Shape into a brick, wrap in foil, and freeze for 30 minutes.
- Slice into bars and wrap individually.
- Store in the fridge or freezer. Use sealed containers when transporting.
Coconut Electrolyte Drink
This DIY drink helps you stay hydrated and replaces key electrolytes like sodium and potassium. It’s a cost-effective alternative to commercial mixes, especially if you sweat heavily or ride in the heat.
Macros per 500 ml:
28 g carbs, 1 g protein, 116 kcal
Tropical Blend
- 2½ cups water
- 1 cup coconut water
- ¼ cup coconut sugar (or sweetener of choice)
- ¼ tsp salt
Taste of Honey
- 3½ cups water
- ¼ cup pineapple juice
- 2 tbsp coconut sugar
- 1 tbsp honey
- ¼ tsp salt
Instructions:
- Combine ingredients in a shaker or blender.
- Mix well and pour into your bottle.
