Mid-Ride Fuels
Energy bar: Choose one made with fruits, nuts and whole grains, without added preservatives or sweeteners. Lara, Kind and Bobo's are good choices.
Dried fruit and nut mix: Combine your choice of nuts with raisins, Craisins or other dried fruits.
Bananas or other fresh fruit
Dark chocolate: My favorite is from Belgium, but Endangered Species and Trader Joe's make tasty, organic versions. Look for one that's at least 70 percent cacao.
PB&J
More: Gluten-Free Peanut Butter, Banana and Dark Chocolate Brownies
Post-Ride Recovery Meals
Fruit and veggie smoothie: In a blender, combine crushed ice, fresh and/or frozen mix of berries (I like strawberries and blueberries), banana, kiwi, pineapple, ground flaxseed and 100-percent pomegranate or other fruit juice to liquefy the mix. I've thrown in acai and goji juice and vegetables like baby carrots, kale and spinach on occasion. You can get creative with these and come up with your own favorite mix. I'll take a fresh fruit smoothie over a powdered recovery mix any day.
Tortilla wrap: In a spelt or whole-grain tortilla, combine black or pinto beans, quinoa or wild rice, spinach, avocado and salsa.
MORE: 19 Foods That Heal You Faster
Monster salad: In a large bowl, combine mixed greens, spinach, chopped tomato, cucumber, baby carrots, snap peas, shiitake mushrooms, olives, avocado, raw unsalted sunflower seeds and nuts of your choice. Toss with a dash of balsamic dressing or make your own (below).
Salad dressing: In a blender, combine dates, cashews, sunflower seeds, 100 percent fruit juice (I like Dole's blend of orange, pineapple and banana), balsamic vinegar and brown rice vinegar. A heaping tablespoon of almond, cashew or peanut butter tastes great in the mix as well. The dressing tastes like peanut sauce and provides filling protein thanks to the seeds and nuts.
More: The Importance of Seeds and Nuts in an Athlete's Diet
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