I will participate in a 6-hour cycling event in mid-August, and everyone has to bring their own lunch. (because there are few shops along the road to buy food). Since this is the first time I have brought food on a ride, I searched for some information and consulted some friends, and sorted out the following suggestions for carrying food while riding.
*I have tried the following foods: The salty rice cake is highly recommended!
1. Homemade Food Recommend
- Rice Cake
Recipe 1（salty flavor）：The practice is similar to Japanese rice balls. The rice is tasted with seasoning sauce and can be filled with your favorite fillings (such as sausage, barbecue, etc.). Its advantage is that you have enough carbohydrates and protein intake, and it is easy to carry. Detailed making process: https://youtu.be/Bslh-cJnGzs
Recipe 2（sweet flavor）：Steamed rice needs apple juice and coconut milk, and the filling is filled with dried fruits and nuts. The taste is between rice yogurt and cereal bars. It is a good try. Detailed making process: https://youtu.be/RG7bWKK9G7E
*Use Whole Grain bread
Whole wheat bread is better for you and gives you more energy.
*Add a Source of Protein
Make sure your sandwiches include chicken, egg, turkey, ham, tuna, or cheese. These ingredients are what will keep you full for longer. If you’re vegan, make sure to incorporate hummus, mashed beans, and avocados into your sandwiches to increase your protein and fat intake.
*Add Vegetables or Fruits
Tomatoes, cucumbers, onions, peppers are good friends for sandwiches. So, be generous when it comes to adding some greens into your sandwiches.
2. Grocery Shopping List
- Whole wheat bars or protein bars
About bars, you have lots of options on tesco and amazon. They're portable, with protein, carbohydrates, and vitamins as the main ingredients, so they can be easily replenished on the go.
Most cereal bars are made of oats, which contain more cellulose and are an excellent source of carbohydrates. Protein bars also add a lot of trace elements and also have a good sense of satiety.
- Nuts and dried fruit
Nuts can keep you full,healthy and give you energy, dried fruit can supplement dietary fiber and vitamins and is a good snack.
Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth. The most important thing is that the banana is easy to carry. You can put it on the bike or in the back pocket of the jersey.
3. Some additional nutritional supplements（not necessary）
An electrolyte drinks or capsules that have sodium as well as magnesium, and potassium.
People sweat profusely during exercise or high temperature, resulting in a large loss of water and electrolytes (mainly sodium salts) in the body. In order to dissipate heat, the human body will sweat a lot and take away a lot of electrolytes. If it is not replenished and removed from the high temperature environment in time, it may cause severe heat stroke. So the right amount of electrolytes and trace elements will keep your body in balance.
Finally, don't forget to bring some cash. If you're lucky, you might be able to find a famous local restaurant to have a feast.