Step Away From The Bar!

As of late it has become glaringly obvious to me that athletes of all ages have no idea how to fuel. That includes fueling prior to a workout, during (if necessary), and after a workout. Youth and high school aged athletes fuel with whatever they can get there hands on or worse, not at all. I'd like to say that college level athletes at least attempt to make better choices but unfortunately they are limited by what dining services provides and what they can pick up at the schools convenience store with meal points. Having worked at a college for a number of years the students are boxed in by whatever the food service provider thinks will sell rather than what is the best possible choice for their 18-22 year old clients. Last but not least you have the broad spectrum of weekend warriors, endurance junkies (of which I am one), the lovely CPC subscribers, and everyone in between. 

Let's be honest people, putting thought into fueling is often last on our list of things to do before running out the door for the day. Bars become a "Go To". How many of you have grabbed a bar after a tough workout? How many of you have offered up a bar to your kid to get them through a practice? I'm guilty of eating a bar when it's the only thing I can find. They are incredibly convenient, far more nutritious than a pop tart , and if you are selective can offer up quality ingredients.

Here's my beef with bars; they have become far to convenient. 

I'm hungry, I think I'll have a bar. 

I have a tough workout coming up in a few hours, I think I'll eat a bar. 

I didn't have time to pack anything for lunch today, Ill just eat a bar. 

Fueling your body and the ones you care about shouldn't be an after thought. Time and effort are the cost to putting quality nutrition at your finger tips. I'm not saying there aren't bars out there that give you a good alternative to REAL food. In fact CPC sells several brands that we feel "pass the muster". What I am saying is that before you reach for another bar think about the effort and time you could have put into creating a REAL FOOD fueling option for yourself and your family. The reward is creating a product with your own two hands that you can feel good about.

I have a challenge for you. This weekend, find the time to create a Portable. A snack size bite of nutritional goodness that you can use before, during, and after a workout for a quick pick me up. Portables are the creation of Allen Lim and Biju Thomas authors of the cookbooks The Feed Zone and Feed Zone Portables. As exercise physiologist and nutritionist they were troubled by the overwhelming pre-packaged fueling options their athletes were consuming. So, they took it upon themselves to create scientifically and nutritionally sound REAL FOOD options that their athletes could take on the road with them, literally stuffed in their jersey pockets. Below is just one of their recipes. If you dig the concept and are interested in learning more I would highly recommend investing in one, if not both of their cookbooks.

Enjoy!

SK 

Sesame Honey & Coconut Sticky Bite

1 cup uncooked sticky rice

1 1/2 cups water

2 TBPS sesame seeds

2 TBPS unsweetened shredded coconut

1 TBSP honey

1/4 tsp vanilla

1/2 tsp salt

Combine rice, water, and a dash of salt in a rice cooker and cook. Let cool.

In a dry sautéed pan over medium heat lightly toast the sesame seeds and shredded coconut. Set aside half the mixture.

In a food processor, combine the cooked rice with the remaining ingredients. Pulse a few times until you have a course sticky mixture.

Roll a small amount of the mixture into a ball then roll in the remaining seed and coconut mixture. Wrap in plastic. Store in fridge. Grab on the way out the door for a quick and healthy fueling option.