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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 05-09-07, 11:06 PM   #1
v1k1ng1001
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Post your favorite homemade energy/protein bar recipe.

3.5 cups of quick/instant oatmeal
1.5 cups of powdered milk
1 cup sugar-free pancake syrup
2 egg whites
1/4 cup orange juice
1 teaspoon of vanilla extract
1/4 cup of unsweetened applesauce
4 scoops of chocolate protein powder

Mix dry ingredients. Blend "wet" ingredients. Combine. Consistency should be that of cookie dough.

Cook at 325, either spread on a baking sheet or in a baking dish. Bake until edges are crisp and brown. Cut into ten bars, store or freeze.

Each bar should come out to be about 200 calories, 4 g carbs, 44 g protein, 2 g fat and 2 g of fiber.
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Old 05-10-07, 07:34 AM   #2
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CENTURY BARS

2 large eggs
c. white sugar
1 c. honey
tsp. salt
c. chocolate-flavored whey protein
2 Tbsp. canola oil
3 Tbsp. cocoa powder
c. powdered milk
c. wheat germ
2 c. fine whole wheat flour
1 c. raisins or mix of chopped dates and raisins
c. chopped walnuts

Preheat oven to 350. Beat eggs until thick and lemony. Beat in the sugar until the mixture is thick. Beat in the honey, salt, and whey protein. Dissolve the cocoa in the oil and stir into the egg mixture. Mix the powdered milk, wheat germ, and flour together and stir into the egg mixture. Stir in raisins and nuts. Mixture will be very thick. Smooth into an oiled 9" X 13" baking pan with a moistened metal spoon. Bake 25-30 minutes. Cool in the pan. Cut into squares, remove from pan, let dry overnight. Makes 15 bars, 2 oz. each. Delicious, even if I do say so myself. Developed this recipe in 1997.

Per serving: 268 cal., 19% (54 cal.) from fat; 12% (8g) protein; 6g fat (1g sat.); 69% (50g) carbo.; 85mg sodium; 31mg chol.
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Old 05-13-07, 05:25 PM   #3
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Quote:
Originally Posted by v1k1ng1001
3.5 cups of quick/instant oatmeal
1.5 cups of powdered milk
1 cup sugar-free pancake syrup
2 egg whites
1/4 cup orange juice
1 teaspoon of vanilla extract
1/4 cup of unsweetened applesauce
4 scoops of chocolate protein powder

Mix dry ingredients. Blend "wet" ingredients. Combine. Consistency should be that of cookie dough.

Cook at 325, either spread on a baking sheet or in a baking dish. Bake until edges are crisp and brown. Cut into ten bars, store or freeze.

Each bar should come out to be about 200 calories, 4 g carbs, 44 g protein, 2 g fat and 2 g of fiber.
This looks really good. Have you ever tried honey over the sugar-free syrup. I look forward to trying these.
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Old 05-13-07, 10:00 PM   #4
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This looks really good. Have you ever tried honey over the sugar-free syrup. I look forward to trying these.
I usually cheat and add pure maple syrup and it turns out fine. I think honey would work just fine.

Just don't overcook or they end up being kind of tough.
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Old 05-15-07, 09:46 PM   #5
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every morning before a 25 mile or so ride i make a shake... im not a morning person nor do i like to put anthing in my mouth before lunch unless its a tooth brush, jus never did the breakfast thing...

heres my shake rec...

1 cup milk
1 cup choc ice cream
1 cup of ice
2 scoops of muscle milk cookies n cream protien powder
1 tablespoon of honey
1/2 banana
1 table spoon of peanut butter

i love it drink it every day and after every work out...
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Old 07-05-07, 11:39 PM   #6
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You know, looking at some of these recipes, I think I should cook up some modified oatmeal cookies as a energy/protein bar.
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Old 07-09-07, 08:36 PM   #7
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You know, looking at some of these recipes, I think I should cook up some modified oatmeal cookies as a energy/protein bar.

yeah, that would work too. let us know what you come up with.
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Old 07-09-07, 09:43 PM   #8
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Quote:
Originally Posted by zekebobish
every morning before a 25 mile or so ride i make a shake... im not a morning person nor do i like to put anthing in my mouth before lunch unless its a tooth brush, jus never did the breakfast thing...

heres my shake rec...

1 cup milk
1 cup choc ice cream
1 cup of ice
2 scoops of muscle milk cookies n cream protien powder
1 tablespoon of honey
1/2 banana
1 table spoon of peanut butter

i love it drink it every day and after every work out...
...your milk shake has over 1000 calories!

For most people, that would be about 1/2 of their total caloric requirements for the entire day. Sounds like a disaster to me.
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Old 07-09-07, 11:19 PM   #9
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Originally Posted by v1k1ng1001
yeah, that would work too. let us know what you come up with.
Well I posted one blog entry about them so far.

Still needs tweaking.

OTOH, worked quite well with Saturday's ride. And the 6 PM hunger slump at work, too.
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Old 07-10-07, 11:29 PM   #10
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Quote:
Originally Posted by zekebobish
every morning before a 25 mile or so ride i make a shake... im not a morning person nor do i like to put anthing in my mouth before lunch unless its a tooth brush, jus never did the breakfast thing...

heres my shake rec...

1 cup milk
1 cup choc ice cream
1 cup of ice
2 scoops of muscle milk cookies n cream protien powder
1 tablespoon of honey
1/2 banana
1 table spoon of peanut butter

i love it drink it every day and after every work out...
Sheesh....for a mere 25 miles? You sure you don't want to throw a double-meat cheeseburger and a couple of pounds of french fries onto that as well?
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Old 07-16-07, 08:37 AM   #11
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The recipes sound really good but...

Anybody have a recipe that doesn't contain any of that protein powder stuff?
I've never bought the stuff (though I've tasted it), simply because I don't like the idea.

What can I replace it with?
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Old 07-16-07, 08:46 AM   #12
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Originally Posted by Spc_Cdt
The recipes sound really good but...

Anybody have a recipe that doesn't contain any of that protein powder stuff?
I've never bought the stuff (though I've tasted it), simply because I don't like the idea.

What can I replace it with?
http://www.cptips.com/hmdesnk.htm

Look down the page to the sports drink section and you'll find some "no protein" recipes.
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Old 07-16-07, 10:39 AM   #13
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Quote:
Originally Posted by Spc_Cdt
The recipes sound really good but...

Anybody have a recipe that doesn't contain any of that protein powder stuff?
I've never bought the stuff (though I've tasted it), simply because I don't like the idea.

What can I replace it with?
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Old 07-16-07, 11:44 AM   #14
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Originally Posted by SSP
http://www.cptips.com/hmdesnk.htm

Look down the page to the sports drink section and you'll find some "no protein" recipes.


Wow thanks! That's really helpful!
I'm gonna go make me some of these right now!
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Old 07-16-07, 11:45 AM   #15
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That looks awesome- and probably what I'll eat post-ride! I was looking for something before/during the ride, but thanks for trying out!
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Old 07-16-07, 12:23 PM   #16
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That looks awesome- and probably what I'll eat post-ride! I was looking for something before/during the ride, but thanks for trying out!
just grind it up into a meat shake and pour it into your bottle!
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