Whole food nutrition is taking the fitness and health world by STORM, and there’s a reason for that. It heals the body. In mountain bike racing, especially endurance and marathon racing, your nutrition is the difference between recovery, performance and your ability to back up your race or training efforts day after day.
Whole-foods contain all of the important micronutrients such vitamins, minerals like iron and calcium and your macronutrients such as protein, carbohydrates and fats. As athletes we work hard day in, day out, and with the right nutrition we can become the best versions of ourselves. Being a teenage athlete, I now love food and as my body continues to grow, I need to nourish it in the right way. I have a massive sweet tooth and whenever I want something sweet and chocolatey, I turn to my ‘Raw Power’ balls.
Perfect pre, during and post training, they contain minimal fat and a balanced mix of low + hi-GI carbohydrates for quick and sustained energy release. You’re also getting that awesome caffeine hit from the coffee. Paired with a good coffee or a cup of tea they go down a treat! One or two of these go a long way and keep you satisfied.
Give these a go and chuck a few in your backpack or pocket for your next ride or for when you’re craving something sweet. Vegan, raw and gluten free I promise these won’t bust your energy intake and you’ll feel amazing!
1 cup dates or raisins
1/4 cup puffed rice (Rice Krispies are ok)
1 cup quinoa flakes
1 tbsp instant coffee or 1 espresso shot
1 tbsp rice malt or maple syrup
1 tbsp cold pressed coconut oil
2 tbsp raw cocoa powder
2 tbsp water
2 tbsp cacao nibs
Extra cocoa powder or desiccated coconut for rolling
In a food processor combine all ingredients except cacao nibs and puffed rice. Blend until all combined.
With your hands knead in the cacao nibs and puffed rice until combined in the mixture.
With your hands roll into 16-20 balls and coat in your choice of raw cocoa powder or coconut. By slightly wetting your hands you can help the mixture avoid sticking to your hands.
Refrigerate for about an hour or freeze for future use.
– You can continue to make this gluten free by using a substitute like buckwheat, quinoa or almond meal: oats work well to but will contain gluten.
– If you don’t have a raw alternative like maple syrup or rice malt, you can use honey.
– If you don’t like or can’t find cacao nibs, you can use mini chocolate chips, crushed nuts or seeds. Some of my favourites are pumpkin seeds and walnuts.
– Normal cocoa can be used, but be sure to check the packing for added sugar or colourants that lower the healing properties of the antioxidants in the cocoa.
– They keep in the fridge for about a week. You can freeze these for up to 6 months.
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