Download Feed Zone Portables: A Cookbook of On-the-Go Food for Athletes (The Feed Zone Series), by Biju K. Thomas, Allen Lim
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Feed Zone Portables: A Cookbook of On-the-Go Food for Athletes (The Feed Zone Series), by Biju K. Thomas, Allen Lim
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Feed Zone Portables offers 75 all-new, easy, healthy recipes for portable snacks that taste great during exercise.
When Dr. Allen Lim left the lab to work with pro cyclists, he found athletes weary of processed bars and gels and the same old pasta. So Lim joined professional chef Biju Thomas to make eating delicious and practical. When the menu changed, no one could argue with the race results. Their groundbreaking Feed Zone Cookbook brought the favorite recipes of the pros to everyday athletes.
In their new cookbook Feed Zone Portables, Chef Biju and Dr. Lim offer 75 all-new portable food recipes for cyclists, runners, triathletes, mountain bikers, climbers, hikers, and backpackers. Each real food recipe is simple, delicious during exercise, easy to makeà ¢ €š ¬" and ready to go on your next ride, run, climb, hike, road trip, or sporting event.
Feed Zone Portables expands on the most popular features of The Feed Zone Cookbook with more quick and easy recipes for athletes, beautiful full-color photographs of every dish, complete nutrition data, tips on why these are the best foods for athletes, and time-saving ways on how to cook real food every day.
In his introduction to Feed Zone Portables, Dr. Lim shows why real food is a more easily digestible, higher-performance source of energy than prepackaged fuel products. He shows how much athletes really need to eat and drink at different exercise intensities and in cold or hot weather. Because the body burns solid and liquid foods differently, Lim defines a new approach for athletes to drink for hydration and eat real food for energy.
With the recipes, ideas, and guidance in Feed Zone Portables, athletes will nourish better performance with real food and learn to prepare their own creations at home or on the go. Feed Zone Portables includes
- 75 all-new recipes that taste great during exercise: Rice Cakes, Two-Bite Pies, Griddle Cakes, Waffles, Baked Eggs, Sticky Bites, Rice Balls, Ride Sandwiches, Baked Cakes, and Cookies
- A smart introduction on how real food works better for athletes
- More than 50 no-fuss gluten-free recipes, including great-tasting cookies and cakes
- More than 50 vegetarian recipes
- Sales Rank: #18926 in Books
- Size: One Size
- Color: One Color
- Brand: Skratch Labs
- Model: Skratch Labs
- Published on: 2013-05-07
- Released on: 2013-05-07
- Original language: English
- Number of items: 1
- Dimensions: 8.40" h x 1.10" w x 7.00" l, .10 pounds
- Binding: Hardcover
- 288 pages
- Author: Dr. Allen Lim, chef Biju Thomas
- ISBN#: 978-1937715007
- Publisher: Velo Press
- Publication Date: 4/18/2013
- Jacket: hardcover
Review
"Food for a faster you. The recipes are simple, with generally eight ingredients or fewer, and take little time to prepare." - Outside
"A book like this is invaluable. Whether you're like me or just a casual Sunday cyclist, you're going to love Feed Zone Portables...Don't be surprised if you ride longer and harder than ever before." - Taylor Phinney, professional cyclist for BMC Racing Team and 2-time Olympian
"Primarily designed for cyclists to eat while riding, [these recipes] work just as well for runners when they've stopped running for exercise and started running to get to where they need to go on time." - Runner's World
"You won't look at on-the-bike fueling the same way again." - Triathlete
"Exercise physiologist Allen Lim, Ph.D. and chef Biju Thomas, authors of The Feed Zone cookbooks, have spent decades working with endurance athletes to find the balance between taste, sport-specific nutrition, and portability. One of their greatest contributions is the rice bar, a real-food version of the snack bar." - Men's Health
"Recipes from Feed Zone are my new, not-so-secret training tool. They deliver huge taste and even bigger performance benefits." - Rebecca Rusch, professional cyclist and 4-time winner Leadville Trail 100, 3-time 24-Hour Solo Mountain Bike World Champion
"More than 50 of the recipes are gluten-free, and most are vegetarian. All are designed for making quickly, and eating on the bike." - Bike Radar
"After being introduced to The Feed Zone, I began to realize there was another way to eat that actually nourished me as an athlete. I didn't have to live off of processed bars, which dehydrated me and upset my stomach." - Matt Segal, professional rock climber for North Face Athlete Team
"This book, co-authored by chef-to-the-cycling-stars [Biju] Thomas, is packed with healthy, at-home recipes for natural goodies that both satisfy hunger and keep you pedaling. Best of all, they're designed to go with you on the trail." - Dirt Rag
"I never bonk when I have rice cakes in my pocket." - Evelyn Stevens, professional cyclist for Team Specialized-lululemon, 2-time U.S. national time trial champion
"The genius of Feed Zone Portables is this: The book sits at the intersection of reality and practicality. With a little pre-planning, these items (all easy, all developed in Thomas' home kitchen) can be taken with you for nourishment on a hike, on a ride-or simply to work or on a road trip." - 5280 magazine
From the Back Cover
FEED ZONE PORTABLES
A Cookbook of On-the-Go Food for Athletes
Biju Thomas and Allen Lim, PhD
Food athletes crave, made from scratch.
Real food is a revolutionary idea in a sports world crowded with bars, blocks, and gels making bold claims about performance. While working in the trenches of professional cycling physiologist Allen Lim found a growing number of riders setting aside prepackaged "food" they were paid to promote in favor of small sandwiches, fresh pastries, and even leftover pizza. When the menu changed, no one could argue with the race results.
In Feed Zone Portables, Dr. Allen Lim and Chef Biju Thomas debut 75 portable foods that taste great, are digested quickly, and help you perform at your best.
Rice cakes, baked eggs, cookies, and waffles pack in the nutrition you need without the taste fatigue and queasy stomach that follow a fistful of sports bars and gels. Wrap up your favorite flavors with these made-from-scratch recipes, both savory and sweet.
Feed Zone Portables will forever change how you think about food and its role in performance.
About the Author
Biju Thomas is the chef behind the menus of many successful restaurants in Denver and Boulder, Colorado. He has worked closely with professional cyclists including Taylor Phinney, Tejay Van Garderen, Levi Leipheimer, and Christian Vande Velde to improve their eating habits for better performance. Biju is also a contributor to MapMyFitness, one of the largest social networks in the sports industry. Allen Lim, PhD, over his career as a sports physiologist, has worked closely with the most powerful American cycling teams to improve all aspects of their training, nutrition, and racing. He founded Skratch Labs, the first active nourishment company which produces all-natural drink mixes and foods for athletes.
Most helpful customer reviews
8 of 8 people found the following review helpful.
Solid advice for endurance athletes.
By Math Addict
I have been looking for a book like this for many years. As an aging endurance cyclist I find that I tolerate fast food and gas station cuisine worse as the years progress. I find myself suffering from the bonk or from gut rot more and more often. Several female members of my cycling group have shown me their home-made fuel so I decided to follow their advice and this book was the first step.
The second step was to purchase a rice cooker from Amazon which I strongly recommend doing.
The first quarter of this book is dedicated to an enlightening lecture on sports nutrition. I was already familiar with much of the information here but it was nice to see the science behind what I had learned the hard way. The only thing I disagree with here is the stress on sodium over potassium in dealing with cramping. Otherwise it is spot on.
The rest of the book is recipes. I have tried two of the rice recipes so far - polenta is next.
The first recipe was the swiss rice recipe which had no flavor at all - even half way through an 80 mile ride. I added a few drops of soy sauce infused with white pepper to each bar to make it edible. The texture and energy boost were great but it needed twice the flavor ingredients.
The second recipe was the blue berry and chocolate rice bar which scores 10 out of 10. It is perfect. Excellent flavor and texture and a real energy boost. I did some math and I reckon each two-bite bar costs about 15 cents to make and has about 60 calories. So two of these cost 30 cents and have about the same calories as a $1.50 energy bar but taste delicious and are made from purely natural and fresh ingredients. It's a no-brainer.
The third recipe I tried was for Swiss frittata which are great. The recipe instructs you to remove as much oil from the sauted ingredients as possible. This is really important - I could have removed more and my frittatas had a slightly greasy texture when cold but the flavor was wonderful.
The fourth recipe I tried was for individual bread puddings. Basically it's bread, eggs, milk, sugar, and cinnamon. It's really easy and it gave me 12 lovely little treats. My wife has been eating them for breakfast. I'm going to ride up to the top of a mountain once I finish updating this review and I'm taking a frittata and a bread budding to treat myself at the top. It's a lot better motivation than an energy bar.
I am totally sold on this book.I would recommend it to anyone.
Some thoughts:
The rice recipes call for 3 cups of uncooked rice or combination of grains. This makes a huge amount of food. I am halving the quantities while I am experimenting.
I see nothing about the storage or transportation of the food. Is it safe to have a rice bar wrapped in foil in my jersey pocket for 12 hours in the heat? I don't know and the book doesn't say. I froze some rice bars and they were still pretty good when thawed out but they had lost some flavor.
114 of 117 people found the following review helpful.
Rare gem
By BubbaRuns
Gels work for me on a half or maybe marathon. On the road. On the trail, with ultras, they make my stomach hate me with a passion usually reserved only for my mother in law. I've found some way to better fuel with some non-candy aid station goodies, but those only go so far. So I asked the local runner/dietitian for ideas, or other endurance runners (I hang out with marathoners. crazy understands crazy.) for help. They all not only drew blanks, but came back asking why the heck I would turn my back on the often praised gel. Truth is, you could hand me a big bowl of wendy's chili 30 miles in. I might feel miserable after, but I'll still feel better then if I've been running on gels and sports drink.
My challenge was simple: find a small food to carry on the trail, high in carbs, easy to digest, and bonus points for a bit of protein to help keep my muscles from cannibalizing themselves. I just want to drink water and eat real food.
I found a gold mine.
The book not only list calories and breakdown of macro nutrients per recipie, but mostly contain easy to digest foods, and some even look pretty tasty. The expirament is underway, and it's more then I could have hoped for.
18 of 18 people found the following review helpful.
Great Cookbook for People on the Go
By John-David Velilla
I absolutely love this cookbook. I am constantly on the go and the Food Zone Portables have been my savior. I'm not a great cook and personally can't stand being in the kitchen for longer than 15 minutes. This is the first cookbook to meet all of my needs.
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