FoodCoach recipe: Make your own on-the-bike snack
Fuelling your body during long rides or intense training sessions doesn’t have to mean tearing open another store-bought energy bar or gel. Making your own on-the-bike snacks can be a game changer, giving you control over the ingredients, the flavor, and most importantly, the carbohydrate profile that supports your endurance goals.
Whether you’re chasing personal bests or just want to keep your energy steady, crafting a snack that’s tailored to your needs means you can train smarter, recover faster, and enjoy every pedal stroke. From chewy bites to easy-to-carry waffles, here are some FoodCoach recipes to try during your next training!
Apple-beet waffles
15 min – 242 kcal – 11 ingredients
Ingredients for 4 servings:
75 g beetroot juice
2 pcs eggs
2 tbs rice syrup
1 tbs cane sugar
2 g vanilla pod
1 pcs apple
100 g buckwheat flour
50 g oat flour
2.5 tsp baking powder
1 pinch aalt
1 g baking spray
Preparation:
- Turn on the waffle iron to preheat.
- Scrape the seeds from the vanilla bean. In a bowl or a large measuring cup, combine the beet juice, eggs, rice syrup, cane sugar, and vanilla, and use an immersion blender or a whisk to mix it well.
- Grate the apple over the egg mixture, and mix it again thoroughly.
- In another bowl, mix the buckwheat flour, oat flour, baking powder and salt.
- Add this to the apple mixture and continue to mix until everything is well combined. The batter won't be completely smooth due to the apple's texture, but that's okay.
- Grease the waffle iron with cooking spray, or you can use some oil and a piece of kitchen paper.
- Pour some of the batter into the waffle iron, but don't fill it completely; the dough will expand a bit during baking.
- Close the waffle iron and cook the waffles until they are crispy and golden on the outside.
- Allow the waffles to cool before packing and taking them with you.
Pink rice bars
30 min – 102 kcal – 7 ingredients
Ingredients for 12 servings:
250 g white rice
500 ml water
60 g granulated sugar
65 g low-fat quark with strawberry raspberry yoghurt, 0% fat
1 pc vanilla pod
200 g raspberries
1 pinch salt
Preparation:
- Put rice, water, and salt in a saucepan and cook the rice slightly longer than indicated on the packaging. This will give you delicious sticky rice. Let the rice cool after cooking.
- Stir the sugar and quark into the cooled rice. Split open the vanilla bean, scrape out the seeds, and add them to the rice. Mix well.
- Spoon the rice into a square baking dish of 20 by 20 centimetres and press it down evenly until the rice has a consistent thickness.
- Distribute the raspberries over the rice and crush them with the back of a spoon. Now, spoon the remaining rice over the raspberries and press down this layer firmly as well.
- Cover the baking dish with plastic wrap and let it rest on the countertop for 20 minutes. Cut the sheet into approximately 12 pieces and wrap them securely, so you can take them with you on the go.
Need more inspiration?
In The Athlete’s FoodCoach App, you’ll find over 1500 recipes approved by our pros. Discover how nutrition can help you take your performance to the next level. The Athlete’s FoodCoach App helps you stay focused and translate nutritional advice into real meals on your plate, personalised to your needs!
Need more inspiration?
In The Athlete’s FoodCoach App, you’ll find over 1500 recipes approved by our pros. Discover how nutrition can help you take your performance to the next level. The Athlete’s FoodCoach App helps you stay focused and translate nutritional advice into real meals on your plate, personalised to your needs!
