As a cyclist, or endurance athlete, you are probably already snacking mid training in addition to fueling up both before and after your training session. But, what are you fueling your body with? If you find it difficult to find healthy food options that also fit into your cycling jersey pocket, then it may be time to make some recipes yourself.

I am often asked how much and what to eat both before during and after exercise, but there is also a lot of confusion surrounding store-bought “healthy” sports training snacks. Things like carb-rich gel packs, jerky, or sports bars may be packing in more added sugar and artificial ingredients than you would actually want in your diet.

I have come up with a list of five homemade foods that you can make with minimal effort, and with just a handful of ingredients, that will fit right into your cycling jersey pocket. You can ditch the store-bought sports snacks, and refuel with these options instead.

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Five Homemade Foods to Refuel During Training That Fit Into a Cycling Jersey Pocket

#1 Homemade Exercise Bar: Sports or other granola bars are notoriously known for having tons of added sugar not to mention artificial ingredients. Some may even contain gluten, dairy, and soy which are three of the most common food allergens. So, if you are on the lookout for a dairy, soy, gluten, and refined-sugar free sports bar, try making this recipe yourself.

Makes: 8 bars

Ingredients:

• 1 cup of raw cashews (you can swap these out for almonds as well)
• 1 cup of rolled oats
• ½ cup almond butter (use Sunbutter for a nut-free version)
• ½ cup unsweetened dried cranberries
• ¼ cup raw honey
• 2 Tbsp. chia seeds
• 2 Tbsp. hemp seeds
• 1 pinch of pink Himalayan sea salt

Directions:

1. Add the raw cashews, rolled oats, and almond butter to a food processor or high-speed blender and blend until combined.
2. Add in the remaining ingredients and blend until the mixture comes together.
3. Scoop into an 8X8 baking pan (greased with coconut oil) and refrigerate for about an hour or until hard.
4. Cut into small bars that will fit into your cycling jersey pocket.
5. Wrap in unbleached parchment paper and store in the fridge until you are ready to head out for your ride.

Nutritional Breakdown (Nutritional information is for 1 energy bar and this recipe makes a total of 8)

Calories: 237

Fiber: 4g

Carbs: 26g

Net Carbs: 22g

Protein: 8g

Fat:13g

#2 Bite-Sized Energy Bites: Energy bites are a super popular way to refuel the body after an intense workout or just to enjoy as a filling snack. You can make smaller energy bites than what you would typically make in order to fit a handful into your cycling jersey pocket. Here’s an easy recipe to help you get started.

Makes: 10

Ingredients:

• 1 cup of raw cashews
• 20 pitted Medjool dates
• ¼ cup pure maple syrup
• ¼ cup raw unsweetened cocoa powder
• 2 Tbsp. chia seeds
• 1 tsp. Pure vanilla extract
• 1 pinch of pink Himalayan sea salt

Directions:

1. Add the cashews, dates, and pure maple syrup to a food processor or high-speed blender. Blend until the mixture comes together.
2. Add the remaining ingredients blending until combined.
3. Transfer the mixture to a large glass mixing bowl and refrigerate for about 20 minutes or until the dough is easier to work with.
4. Form into small bite-sized bites that you can wrap in unbleached parchment paper and toss into your cycling jersey pocket when you head out the door for a ride.

Nutritional Breakdown (Nutritional information is for 1 energy bite and this recipe makes a total of 10)

Calories: 166

Fiber: 4g

Carbs: 25g

Net Carbs: 21g

Protein: 4g

Fat:8g

#3 On-the-go Trail Mix: Trail mix makes for a great fuel source during training as you can pack in a healthy dose of carbs, protein, and fat. Trail mix can also easily be packed in a resealable bag and stored in your cycling jersey pocket when it’s time to refuel. Here’s a healthy trail mix recipe you can mix up before your next ride.

Makes: Approximately 3 ¾ cups one serving is ¼ cup

Ingredients:

• 1 cup of raw almonds
• 1 cup of raw cashews
• 1 cup of pumpkin seeds
• ½ cup of dried unsweetened cranberries
• ¼ cup raw cocoa nibs

Directions:

1. Add everything to a large mixing bowl and toss to combine.
2. Store in a glass jar, and pack a handful in a resealable bag to bring on your ride for a healthy and energizing mid-ride snack.

Nutritional Breakdown (Nutritional information is for ¼ cup serving, and this recipe makes a total of 15 servings)

Calories: 143

Fiber: 2g

Carbs: 6g

Net Carbs: 4g

Protein: 5g

Fat:12g

#4 Mini Raw Pecan Cookies: You can make these delicious raw pecan cookies without the use of refined sugar, gluten, or dairy making them a guilt-free, and healthy way to fuel the body during an intense ride.

Makes: 12 mini cookies

Ingredients:

• 1 cup raw pecans
• 20 pitted Medjool dates
• ¼ cup pure maple syrup
• 2 Tbsp. ground flaxseeds
• 2 Tbsp. coconut butter
• 1 tsp. Pure vanilla extract
• 1 pinch of pink Himalayan sea salt

Directions:

1. Add the pecans, pitted Medjool dates, and pure maple syrup to a food processor or high-speed blender and blend until the mixture comes together.
2. Add the remaining ingredients and blend until well combined.
3. Place in a glass jar in the fridge for about 20 minutes.
4. Roll into mini bite-sized rounds and then flatten to shape like a cookie.
5. Store in the fridge until ready to head out on your ride. Wrap in unbleached parchment paper and place in your cycling jersey pocket for a quick nutritious and energy replenishing snack.

Nutritional Breakdown (Nutritional information is for 1 mini cookie and this recipe makes a total of 12)

Calories: 228

Fiber: 4g

Carbs: 19g

Net Carbs: 15g

Protein: 3g

Fat:17g

#5 Roasted Chickpeas: Chickpeas are an excellent source of plant-based protein and a great complex carbohydrate choice for endurance athletes. This crunchy snack will serve as a convenient option you can store right in your cycling jersey pocket to snack on mid-ride.

Serves: 3 (approximately ½ cup per serving)

Ingredients:

• 1 (12 ounce) can of chickpeas
• 2 Tbsp. melted coconut oil
• 1 pinch of pink Himalayan sea salt

Directions:

1. Preheat the oven to 450 degrees F and line a baking sheet with parchment paper.
2. Drain and rinse the chickpeas and pat dry with a paper towel.
3. Pour the chickpeas out onto the parchment-lined baking sheet and drizzle with the coconut oil and season with the salt.
4. Bake for about 30 minutes, checking at the 20-minute mark to make sure that they don’t burn.
5. Store in a glass jar until ready to pack in a resealable bag to take on your ride.

Nutritional Breakdown (Nutritional information is for a ½ cup serving)

Calories: 221

Fiber: 5g

Carbs: 27g

Net Carbs: 22g

Protein: 6g

Fat:10g

The Takeaway

Snacking during a long training session or during a race is essential for keeping your energy levels up to fuel your workout. Try one, or all of these, homemade snack options instead of the processed and sugar-filled options you would find at the store. These snacks will conveniently fit into your cycling jersey pocket so you can easily prep these snacks, grab, and go and refuel as needed throughout your ride.

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