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- www.EdibleNature.com
- rec.bicycles.racing
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Homemade Power Bars and Sports Drinks
How to make your own sports drink/energy bar

Žal samo v angleškem jeziku.
Če bo kdo rabil pomoč pri prevajanju naj mi pošlje ZS.

LP runner

Sports Drinks

Robert Haas' classic "EAT TO WIN" has a recipe for a fluid replacement drink made from water, orange juice, and salt. It's called "Quickfix":
- 1 cup water
- 2 tablespoons fresh orange juice
- 1/3 teaspoon table salt

Drink two cups 15 minutes before exercise; 1-2 pints for each hour of strenuous activity.

From Rolf "Ironman" Arands I use the following on long tri's (ironman):

- 100 g of Perfect 1100 (chocolate weight gainer)
- enough water to fill a 20 oz water bottle
- table salt to taste

The Perfect 1100 is a weight gainer with high carbos, low fat, medium protein content, plus vitamins, etc. Mixes well with water. Goes down really well with salt added (don't know why really). Also, it is readily absorbed and causes no digestive problems (e.g, gas or diarrhea).

Energy bars

This recipe appeared in Bicycling magazine 2-3 years ago. It's a good
alternative to buying energy bars- these are cheap, easy to make, don't melt in hot weather, and actually taste pretty good.

- 24 dried figs
- 1/3 cup honey
- 4 Tbsp orange juice
- 2 Tbsp lemon juice
- 2 1/2 cups unbleached flour
- 1/2 tsp baking soda
- 1/4 tsp baking powder
- 1 Tbsp canola oil
- 1/4 cup dark corn syrup
- 2 egg whites (I use egg substitute)
- 1 cup oat bran

Instructions: mix figs, honey, orange juce and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into golf ball sized balls (makes 20-24), coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator.

Tom Roehr's recipe for a home made 40/30/30 bar.

- 3.5 Tbsp of Joe Weider's 90% Plus Protein Mix (I use Chocolate Malt Flavored)
- 2 Tbsp Peanut Butter (I use a brand that has only peanuts and salt as the ingredients)
- 3 Tbsp Light Corn Syrup (Karo)

Mix ingredients together in a bowl. You will end up with something with the consistency of Play-Dough. If it seems wet, add a little more of the Protein mix.

Nuclear Free Energy Bar Recipe Phil Etheridge

They seem to work well for me. I eat bananas as well, in about equal quantities to the Nuclear Free Energy Bars. I usually have two drink bottles, one with water to wash down the food, the other with a carbo drink. You will maybe note that there are no dairy products in my recipe -- that's because I'm allergic to them. You could easily replace the soy milk powder with the cow equivalent, but then you'd definitely have to include some maltodextrin (my soy drink already has some in it). I plan to replace about half the honey with maltodextrin when I find a local source. If you prefer cocoa to carob, you can easily substitute.

C = 250 ml cup,
T = 15 ml tablespoon

- 1 C Oat Bran
- 1/2 C Toasted Sunflower and/or Sesame seeds, ground (I use a food processor)
- 1/2 C Soy Milk Powder (the stuff I get has 37% maltodextrin, ~20% dextrose*)
- 1/2 C Raisins
- 2 T Carob Powde
- Mix well, then add to
- 1/2 C Brown Rice, Cooked and Minced (Using a food processor again)
- 1/2 C Peanut Butter (more or less, depending on consistency)
- 1/2 C Honey (I use clear, runny stuff, you may need to warm if it's thicker and/or add a little water)

Stir and knead (I knead in more Oat Bran or Rolled Oats) until thoroughly mixed. A cake mixer works well for this. The bars can be reasonably soft, as a night in the fridge helps to bind it all together. Roll or press out about 1cm thick and cut. Makes about 16, the size I like them (approx 1cm x 1.5cm x 6cm).
* Can't remember exact name, dextrose something)

Another Powerbars Recipe John McClintic

Have you ever watched a hummingbird? Think about it! Hummingbirds eat constantly to survive. We lumpish earthbound creatures are in no position to imitate this.

Simply, if we overeat we get fat. There are exceptions: those who exercise very strenuously can utilize - indeed, actually need - large amounts of carbohydrates. For example, Marathon runners "load" carbohydrates by stuffing themselves with pasta before a race. On the flip side Long-distance cyclists maintain their energy level by "power snacking". With reward to the cyclist and their need for "power snacking" I submit the following "power bar" recipe which was originated by a fellow named Bill Paterson. Bill is from Portland Oregon.

The odd ingredient in the bar, paraffin, is widely used in chocolate manufacture to improve smoothness and flowability, raise the melting point, and retard deterioration of texture and flavor. Butter can be used instead, but a butter-chocolate mixture doesn't cover as thinly or smoothly.

- 1 cup regular rolled oats
- 1/2 cup sesame seed
- 1 1/2 cups dried apricots, finely chopped
- 1 1/2 cups raisins
- 1 cup shredded unsweetened dry coconut
- 1 cup blanched almonds, chopped
- 1/2 cup nonfat dry milk
- 1/2 cup toasted wheat germ
- 2 teaspoons butter or margarine
- 1 cup light corn syrup
- 3/4 cup sugar
- 1 1/4 cups chunk-style peanut butter
- 1 teaspoon orange extract
- 2 teaspoons grated orange peel
- 1 package (12 oz.) or 2 cups semisweet chocolate baking chips
- 4 ounces paraffin or 3/4 cup (3/4 lb.) butter or margarine

Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching. Meanwhile, place sesame seed in a 10- to 12-inch frying pan over medium heat. Shake often or stir until seeds are golden, about 7 minutes. Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture. Butter the hot backing pan; set aside.
In the frying pan, combine corn syrup and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel.
At once, pour over the oatmeal mixture and mix well. Quickly spread in buttered pan an press into an even layer. Then cover and chill until firm, at least 4 hours or until next day.

Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper.
When firm and cool (bars with butter in the chocolate coating may need to be chilled), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer. Makes about 4 dozen bars, about 1 ounce each.
Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium.

Powerbars NO more, homemade -- YES!!! Eric Conrad

I don't know about any of you out there in cyber-mtbike-land, but I was getting tired of buying Powerbars and other nutrition supplements to enhance my riding.

However, I do understand the benefit of having a quick, nutritious snack that full of energy on hand during a ride.
So I asked around and came up with a recipe for Powerbar-like bars that seem tohave a lot of what we need. I'll place the recipe here on the Usenet for all to copy, distribute ... [but please don't market them, cause I'll only kick myself for not doing it first ;-) ].
Please make them and enjoy them before you think about flaming me. Trust me, you'll like them much more than Powerbars, and they're cheaper to make than to buy their counterpart.

- 1 Cup dark raisins 1 1/2 teaspoon baking powder
- 1/2 Cup golden raisins 1/2 teaspoon baking soda
- 1/3 Cup butter or Margarine 1/2 teaspoon salt
- 1/2 Cup sugar 1/2 teaspoon ground ginger
- 1 egg 1/2 Cup liquid milk
- 1 1/4 Cup Whole Wheat Flour 1 Cup quick cooking oats
- 1/4 Cup toasted wheat germ 1 Cup sliced almonds (optional)
- 1/2 Cup golden molasses (dark is ok also)
- 1/2 Cup Nonfat dry milk

Chop raisins (in food processor if possible). Cream butter, sugar, molasses & egg. Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger. Blend into creamed mixture with liquid milk. Stir in oats, raisins, and half the almonds (if desired).
Pour into greased 13x9x2 inch pan and spread evenly. Sprinkle with remaining almonds (if desired).
Bake at 350 degrees for approx. 30 minutes. Cool in pan and cut into 1x4 inch bars.

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