Endurance Fuels that are cheaper and tastier than Energy Bars
Figuring out what to eat is a common dilemma for anyone who’s ever gone for a long run or ride or embarked on a multi-day adventure. Sure, energy bars and shakes are quick and convenient, but after a while, the awful taste and high sugar content can wreak havoc on your stomach. Instead, with a little planning, you can make some good DIY endurance eats at home—just as packable but infinitely better-tasting and cheaper. So read on for some amazing endurance fuels you can make yourself at home.
CB&B Sandwich
We’ve all had the classic Peanut Butter and Jelly Sandwich, however, did you know that if you make two simple changes you can make this treat not only healthy but an endurance fuel? Swap the peanut butter for cashew butter and the jam for mashed banana and it will be packed with all the nutrients you need.
Why It Works: Bananas deliver the electrolyte potassium and an equal ratio of glucose and fructose, a combo researchers in New Zealand say can boost endurance and gut comfort. Cashews—one of the highest-carbohydrate nuts—pack in magnesium, a critical electrolyte.
Banana, Egg, and Arrowroot Pancake
Most people who drop out of ultramarathons cite gastrointestinal issues, according to researchers. That’s because intense exercise pulls blood from your digestive system and shuttles it to your working muscles. Set up your breadbasket for success: harness the power of a root that man has been eating for 7,000 years and that scientists are now realising has gastrointestinal benefits.
Why It Works: Arrowroot, a starch made from the roots of several tropical plants, may reduce stomach issues, suggests a small study published in 2000 in the Brazilian journal Arquivos De Gastroenterologia. Eggs are a complete protein, meaning they contain the nine essential amino acids your body needs to function optimally, and offer less risk of stomach issues compared to dairy-based proteins, which appear in classic flapjacks.
Turkey-Beet-Bacon Wrap
When you’ve spent the past hour or two pouring sweat, nothing beats salty, savory comfort foods. That’s what this turkey-and-beet wrap delivers, along with extra carbs and protein—plus bacon. Wind it tight and it’ll take up the same space as an energy bar.
Why It Works: Turkey delivers protein and endurance-boosting vitamins and minerals. Opt for the sliced deli variety, which has more salt (you’ll need it). The nitrates in beets may boost your endurance and improve blood flow, according to a study in the Applied Journal of Physiology, and white tortillas digest quickly.
Rice and Ginger Balls
Ultrarunner Nickademus Hollon, who won the notoriously difficult Barkley Marathons in 2013 and has routine dealt with stomach issues, discovered these treats while testing out different on-trail foods. The secret ingredient? Ginger, which the Chinese have been using to aid digestion and treat upset stomach for more than 2,000 years. Hollon says the balls are cheap (this is the cheapest recipe here) and easy to make.
Why It Works: Sticky rice delivers an easy-to-digest endurance fuel. Science backs the ancient Eastern remedy—ginger can settle your stomach and may also relieve post-exercise soreness.
How to Make It: Mix the ingredients together (rice and pickled ginger) and shape into ping-pong-sized balls.
Avocado Mash
Avocados—once a rare, seasonal treat—are now mainstream. Sales of the fruit quadrupled from 2000 to 2015, and you can find them iu any grocery store. Mashed in a Ziploc with a little salt, avocado is the perfect packable keto fuel.
Why It Works: A medium avocado has 250 calories and 20 vitamins and minerals. Beyond endurance, the avocado’s general health benefits are stellar. Eight studies show that their fats can boost heart health and promote healthy aging. Sea salt contains more of the electrolytes and minerals you lose through sweat compared to regular salt.
Try these delicious treats and happy training!