Here’s my solution: the easy-to-digest long-lasting PB-Chia-Honey Mix. Simply the best fuel you’ve never tried.
Recipe of the Week: Peanut Butter-Chia-Honey Mix
- 2 Tbsp PB 2 or 1 Tbsp natural peanut butter
- 1.5 Tbsp Chia seeds
- 1 tsp organic coconut oil, melted (optional)
- 1 Tbsp organic honey
- 2-3 Tbsp water (use as needed for desired consistency, more needed is PB2 used)
Mix well and eat 30-60 minutes before training. Can be eaten immediately, mixed the evening before training and refrigerated, or mixed and left in the fridge up to 3 days.
Nutrition Info: Approximately 235 calories, 17 grams carbs, 6 grams fiber, 5-10 gm protein
Not long ago, I would have never recommended 6 grams of fiber within one hour of beginning training. N-E-V-E-R. Too risky. This was until I begin using Chia seeds and organic honey with clients and with my own training. Somehow, some way, these high fat, high fiber seeds are easy on the stomach. Somehow, some way, they provide long-lasting, even-keeled energy, even in small amounts. As a traditional energy food, many endurance athletes have been running and riding on them for years. What I’ve found is that I can go hard for 2 hours without reaching for more fuel…not even thinking of it. This recipe packs a lot into a small snack. Here’s what else you’ll get with the PB-Chia-Honey Mix:
- Peanut butter or PB2 for long-lasting energy and protein. Personally, I do have a bit of an issue with eating peanut butter too close to training, but PB2 (peanut flour) causes no problems.
- Organic coconut oil for a quick-acting fats that provide an energy source and nutrients used directly by the mitochondria of cells (energy powerhouses of cells).
- Chia seeds slow the digestion of the entire mixture, but with such a small volume don’t seem to “set” in the stomach or delay energy production. They provide vegetarian sources of omega-3s, antioxidants, minerals, and protein.
- Organic honey for moderately quickly metabolized carbs that provide lasting energy similar to maltodextrin. And, as long as it’s organic or raw, honey will provide enzymes that aid in digestion and antioxidants that promote cellular health.
Bonus Recipe: PB Chia Honey Balls
To take this fuel recipe on the bike, simply make the mixture ahead of time and refrigerate for at least 8 hours. Scoop out solidified mix and form into balls. Place in a baggie and enjoy during your ride. Or, for a ready-to-go-right-away-new-version, mix 2 Tbsp PB2, 1.5 Tbsp Chia seeds, 1 tsp melted organic coconut oil, and 1 Tbsp organic honey. Form into a ball and take with you. Or, if you need to store, place in an air-tight container and store for up to several days in the refrigerator (would likely be fine out of a refrigerator as well).
If you’re looking for a quick, easy training fuel recipe, you’ve got it. It admittingly, is not the prettiest. In fact, I don’t even know what to call it exactly – a pudding, a gel, a ball. Depends on how long you let it set and gel.
But, the consistency’s of little importance. Here’s what is important: You can mix this up in one minute or less. Eat it beforehand, or take it with you. You’ll feel great and have energy to spare. This week, keep the skis gliding, pedals turning, and feet motoring.
Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!
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