Turns out, people like cookies. After a lot of excitement and positive feedback with the oatmeal cookie fuel recipe, I thought I’d add one of my favorites to the mix: Peanut Butter “Protein Power” Cookies. This cookie has great long-lasting-fuel ingredients. It can work on the bike, long run, or even as a snack (see below). Easy to make, and even easier to eat.
Check it out and see if you’ll stash it in your jersey pocket this weekend.
Recipe of the Week: Peanut Butter Protein Power Cookie
- 1 Cup natural peanut butter (or almond butter)
- 1/3 cup honey (local, raw if possible)
- 1 egg (cage-free, high DHA)
- 1/3 cup chia seeds
- sprinkle of cinnamon, optional
- small pinches of salt, optional*
*If making for an everyday snack, omit salt. If using for training fuel, make sure to add sprinkle salt on cookies.
Preheat oven to 350 degrees F. In a medium bowl, mix all ingredients except salt and cinnamon. Spoon onto a cookie sheet lined with parchment paper, about 1 heaping tablespoon per cookie. The batter may seem a little too soft, but they’ll turn out just right. Cook ~12 minutes or until slightly browned around edges. Optionally, sprinkle with cinnamon and add a pinch of salt to each cookie. Allow to cool about 5 minutes before transferring. Enjoy! Makes ~18-24 cookies, each with approximately 147 calories, 18 grams carbs, 6 grams protein, 100 mg sodium.
Like our Oatmeal Cookie Fuel, you can look forward to a great tasting real-food fuel option this week. You’ll get:
Carbohydrates and Energy Ingredients: These PB cookies contain honey as their main carb source, which is a great fuel for your ride. Honey offers a mix of glucose and fructose and have been shown to provide ongoing energy similar to maltodextrin. What’s more, this real food goes down easy and feel light in the stomach. Since these cookies are relatively low-sugar and low-carb, you’ll want other carb sources along with them if using for riding fuel.
Long-lasting Energy without too much Fiber: Additionally, chia seeds and peanut butter will provide slower-burning energy that is perfect for a 2+ hour ride. While chia seeds are a significant source of fiber, they seldom cause digestion issues for atheltes, especially when mixed and cooked in a recipe such as this.
Protein: You’ll get protein from the peanut butter, egg, and chia. On a long ride, these proteins will be a welcome long-lasting energy source and will contribute to recovery afterwards.
Sodium: Adding a pinch of sea salt to each cookie will add needed sodium for your ride…usually about 100 mg or so.
Real Food Fueling: You know the story: many athletes simply feel better, and suffer less stomach distress, when they choose real, simple foods rather than “engineered” ingredients manipulated to meet specific nutrient parameters. Often, they work even better to fuel us while satisfying our hunger and nutrition needs. I’m certainly not against all gels and drinks…I use them and recommend them as well. However, you can use them for hourly nutrient goals and add in real foods every few hours to get in everything you need – this strategy works as a great plan for most athletes.
If you’re a peanut butter fan, this may be right up your alley. Or, if you’d like, try almond butter instead. Many options for the many great miles ahead of you on your bike.
Nourish Your Body. Fuel Your Adventure.
You can have your own Apex Nutrition Plan: Everything you need to meet your strength to weight ratio goals, everyday nutrition for overall wellness, health, and recovery, training nutrition for optimal performance, concise advice for supplements, and easy strategies to stay hydrated. Choose a Instant Download Plan & customize it yourself (starting @ $40), or choose a Custom Plan and Kelli will create your entire nutrition packet and meal plan just for you (starting @ $120). Either way, you’ll be on your way to meeting your goals in no time.
Download Your Fuel Right Race Light Plan Today!
My experience working with Kelli @ Apex Nutrition has been nothing but positive. Through the use of Kelli’s services, I have been able to make some key changes to the way I eat on a daily basis and I have lost several pounds as a result. In addition to making better daily nutrition choices, Kelli
I started my coaching plan with Kelli to improve my overall nutrition and fueling at the beginning of my training season, and what a journey. In a period of 10 months I not only lost about 30 lb and 4 percent of body fat, but also with her extremely valuable weekly feedback I could keep
As an age group triathlete, I started working with Kelli after my coach’s recommendation. I had caught the “Tri Bug” about 2 years back and I had already dropped around 40 pounds just by training. But still I had a long way to go in order to become a faster and complete athlete. Eating and
After coming off a stress fracture, I was looking to get back into ultra-running shape and contacted Kelli. I got way more than I expected! A great nutrition coach who not only helped me understand food as fuel, but she provided great detailed guidance on my nutritional needs, including everything from my off/light training days
Without a doubt Kelli has improved my cycling in a big way this season. Managed to loose 7kg of weight whilst still maintaining all the strength and power output I had previously, equating to around a 10% increase in power to weight ratio in a period of 3 months. Wow! And not only that I