Training & Nutrition - Homemade Honey Peanut butter Goo Recipe

I'm a bit too cheap to spend $1+ for a tiny packet of overly sweet stuff in a bio un degradable foil pouch (which I've see too many brethren heedlessly toss in the street) so I set out to find a recipe.

I came across a few and used them as inspiration for my own. Here it is. Please feel free to give it a try, and let me know if you have any improvements. I'll keep the recipe a bit "generic" so you can make as much or as little as you want at any given time.

3 parts natural honey (I like a dark honey)
3 parts natural peanut butter (Smucker's makes a nice one. Its the kind that you have to stir when you open it. Keeps the goo nice and fluid.
1 part dark molasses (cuts the sweetness)
1/16th part cinnamon more or less, to taste.
(You can add a little salt if you want. I carry electrolyte pills.)

Put all the ingredients into a bowl and mix well. Put the mixture in a squeeze bottle. Hammer makes a nice 5 oz squeeze bottle with a good size opening. I have 2. One for straight honey for short rides, and one for the goo when I need to "eat."

Refrigerate the left over stuff, and the bottles. There are no preservatives in this, so at the first sign of an off taste or smell, toss it and make new.

Thanks.

I tried about a year ago just mixing honey and peanut butter, but found it too sweet. Never thought about using molasses to cut the sweetness. I'll have to give it another try.

Wouldn't the fat in the peanut butter just slow the assimilation of the sugar? There has to be a better base.
Honey straight up ain't too bad, though. Either is molasses.

I like old fashioned bananas. Doesn't hurt I get them for free at work. lol. Can't beat that.

P.S. Instead of PB try Tahini, it's the shiznit.

Honey and Tahini that's an awesome combination. I think that's how halva http://en.wikipedia.org/wiki/Halva is made (which is delicious BTW).

Honey and Tahini that's an awesome combination. I think that's how halva http://en.wikipedia.org/wiki/Halva is made (which is delicious BTW).

Mmm Halvah. I can't have that around the house, it will be gone within a day. :( I particularly like the Russian version made with sunflower seeds.

This thread is further proof that everyone in the training and nutrition forums, despite outwardly appearances, is really a fattay.

This thread is further proof that everyone in the training and nutrition forums, despite outwardly appearances, is really a fattay.

and if they are a roadie have an eating disorder. lol

looking at the Gels and Goo/GU nutritional info from a couple of sites (pretty much all carbs, no protein, no fat), it does seems that the peanut butter may need to be substituted. Which is what Lamp-Shade alluded to. Wondering if combining mashed bananas and honey might work ?

I like peanut butter and jam. An alternative and just as delicious and nutritious is tahini and honey.

try it. you'll love it.

http://www.roadcycler.com/2007/10/screw-powerbar-make-your-own-energy-bar/

This is a great energy bar for cheap people like us.

Oats, chocolate, honey and peanut butter. Everything you need.. carbs, sugars, protein.



Also worth trying their energy drink recipe:

http://www.roadcycler.com/2006/08/screw-gatorade-make-your-own-sports-drink/

Recipe 2 is the best imo.

PBJ Sandwich or, Honey Stinger.

looking at the Gels and Goo/GU nutritional info from a couple of sites (pretty much all carbs, no protein, no fat), it does seems that the peanut butter may need to be substituted. Which is what Lamp-Shade alluded to. Wondering if combining mashed bananas and honey might work ?

My vote goes to sweet potato flour. Might as well, right?

Wouldn't the fat in the peanut butter just slow the assimilation of the sugar? There has to be a better base.

Why does that happen? About how much would it slow the assimilation?

Just curious...

"Fat lowers the glycemic index of food." It's kind of a blanket statement, I know, but its true. The exact science I can't repeat, but fat takes a lot of resources to digest that get in the way of carbohydrate digestion, much the same way fiber would, I suppose (protein does to some extent, but is insignifcant when looking at it from a "will this slow digestion?" point of view).
Couldn't tell you exactly how much it would slow things down, but I would bet you it would.

Nothing like PB&J!
A simple and delicious homemade 'energy bar' is panforte. Can be made with pretty much any type of nuts and dried fruit. A bit tough though.

Years ago I used to make something similar, but rolled in wheat germ. I took 1 part peanut butter, 1/2 part dried milk, and 1/2 part honey mixed it all up and rolled it in wheat germ. Delicious.