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Newspaper
Cedar Rapids Gazette
Location
Cedar Rapids, Iowa, United States of America
Date
Jul 17, 2012
Page
9
Dietitian Julie Gallagher urges RAGBRAI riders to balance meals and timing. She advises two hours before rides for pre workout food, warns against excess fiber, and stresses refueling with energy bars, fruit, cereal, and water to sustain energy across the route.
Experts advise a quick healthy snack after long rides to aid recovery. Gallagher notes the one hour window post exercise where muscles absorb nutrients best, recommending a 4:1 carb to protein mix such as a vegetarian burrito to fuel the next day.
A quick budget friendly guide to making 32 energy bars in 15 minutes using quick oats, peanut butter, honey, dark chocolate chips, dried cranberries, flaxseeds, vanilla protein mix, spread in a 13 by 10 inch pan and refrigerate. Each serving delivers about 170 calories with 8 grams fat and 22 grams carbs.
A 6 serving mix combining oats cherries almonds and salt baked until browned. Nutritional info per cup includes 180 calories 10 g fat 1 g saturated fat 5 g protein 21 g carbs 11 g sugar 3 g fiber 65 mg sodium 6 mg cholesterol.
List of easy portable snacks from Food for Pedalling: eat right to ride stronger on RAGBRAI. Highlights include peanut butter and honey sandwiches graham crackers bagels bananas figs and Newtons along with homemade cookies breads bars trail mixes dried fruit and quinoa with vegetables for energy.
A narrator recalls making a homemade anniversary dinner for parents amid limited funds. The recipe for Corn and Bacon Chowder includes corn milk, bacon, poblano, jalapeno, potatoes, cream, and parsley. The dish stems from tradition at holidays and visits to the homestead.
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