Mid Bike Ride Fuel: Vegan Energy Balls & Rice Cakes Anyone Can Make

– This is how you make
your own super healthy, unprocessed energy bars for cycling. And we’re going to do it like a pro, because joining us is long-time world-tour nutritionist Nigel Mitchell. Nigel, you’re going to show us how to make two snacks for riding, right? Energy balls, and then the
pros favorite, rice cakes. The recipes to which can be found along with a whole host of others, in our new book, the Plant-Based Cyclist. Which is like a comprehensive guide to successfully riding
on a plant-based diet. And it’s been written by Nigel
you’ll be pleased to hear, as opposed to one of us, basically. Right, should we start
with the rice cakes? – Rice cakes, great to start with, because we have to
pre-prepare the rice cakes, and then we take them out of the rider. (upbeat music) So rice cakes, as it suggests,
is basically based on rice. – Okay. – And what we’re using here is just a short grain pudding rice. – Okay. – So the rice is really good
from an energy point of view because of it’s structure. Basically the way we digest the rice is a really good carbohydrate provider. Also, because there’s twice as much water than what there is rice, it
also provides fluid as well. – Okay. And you’ve got it in a water bottle. Why have you done that? – Well, it’s a little tip that I actually learned from the Soigneur. Because at the races the Soigneur, they would be making four
packs of rice cakes a day. And they use big bags of rice, and you’ve got to get the
measurements quite right. And they found is that a bit on of rice is exactly 500 grams, so it’s 500 grams to a liter of water. So the simple measurement
is a bottle of rice, two bottles of water. – Nice. So step one then is, we’ve
actually got to cook our rice. One part rice, two parts water. You can do it on a hob, but
we’re going to use a rice cooker. – Yeah, so rice cookers, it’s
the thing that I’d recommend. So if you’ve not got a rice cooker, put it on your Christmas
list or your birthday list. They’re really good, you
can use them for everything. Normally a pro tour team will have at least six rice cookers. – No. – Yeah. You can’t survive without
a rice cooker now. So they’ll have two on the truck, and they’ll have at least one,
maybe even two on the bus. So rice cookers are absolutely
essential piece of kit. And you can get them as
cheap as like £15, £16, you don’t have to have super fancy one. – Okay. – So yeah, the rice has got to be cooked. And the great thing with this is, everything goes into the rice cooker. So technically this is so easy. (intense music) Okay, so we put the rice and the water in, and then we need to add the
rest of the ingredients. And we need something that’s going to help hold the rice together. So for the plant-based version
I’m using creamed coconut. And this is an ideal pack
size, so this is 200 grams. These are a standard
pack of creamed coconut. And part of the idea
with all these recipes is that the ingredients
should be available in your local stores. We do find though, that sometimes on the continent they
can be quite expensive, where in the UK these are
really quite inexpensive. So 200 gram block of creamed
coconut just goes in, we don’t need to do anything
with it, it just goes in there. – Okay. And what’s the nutritional
profile of creamed coconut like? In my head it’s quite a fatty ingredient, but not a bad thing? – Absolutely, that’s one of
the reasons why we use coconut, even in the non-plant based
version we put coconut oil in. And this is because coconut is really high in what we call MCTs,
medium chain triglycerides. So these are shorter chains of fat that are very easy to digest. So they get absorbed very
quickly, and it can be used as a fuel while you’re
doing endurance exercise. MCTs have been used for years
during endurance exercise. So actually the creamed coconut has a really good nutritional reason to go in with the rice cakes as well. – Okay. Now are MCTs classed as
saturated fats, then? – Yeah, so when we look at something like the creamed coconut, the
MCTs would be a saturated fat. And that means they don’t
have the double bonds. But that doesn’t necessarily mean that it’s an unhealthy thing. Recent research has actually
shown that coconut oil is one of the healthier
fats that we can have. – Okay. If you were having saturated
fat from animal products, it’s kind of a bad thing, right? But actually, a plant based saturated fat, not a bad thing? – Well there’s a lot of new thinking around all of the fats and
how the fats work in the body. So it’s not quite as simple
as just that good and bad. A lot more of it is about how
the fats might be processed. So are we looking at some
of the hydrogenated fats. So things like, there are
natural saturated fats, which is the coconut oil,
is really looked at now as being part of a healthy diet. So the next step is just for me to put the creamed coconut in. And the next ingredient
that I’m going to put in is, we’ve got about 30 grams of sugar, and this is just normal sugar,
just normal white sugar. – Okay, and is that for
flavor, I mean for sweetness, or is it for energy as well? – So basically it’s for both. So what we’re doing is
we’re getting a nice profile of the energy, the type of carbohydrate that we’ve got within this. So the sugar is a little bit of a faster energy delivery to the body. When we exercise, we’re exercising out, we’re using carbohydrates all of the time, the muscle and the brain. But it’s really important
for that sweetness as well, because without it the rice cakes are pretty, sort of bland. So adding the sugar gives it
that little bit of sweetness, but it’s also a great
energy source as well. (upbeat music) The next energy ingredient
we’re using is coconut oil. And we use coconut oil in both the plant based and non-plant based. As I’ve said before coconut itself, the fats and that, is a really good fat for when we’re doing endurance exercise. – What’s the difference between creamed coconut and coconut oil? – Well actually the creamed coconut contains coconut oil as
well, I’m just wanting to add a little bit extra. So I’m adding another 20
grams of coconut oil to this. So we’re getting in total
about 80 grams worth of coconut oil in the whole mixture. – So this is for more energy. – This is for more of the
coconut oil energy within this. So this would be a really good rice cake for doing five six hours type
of riding, type of training. – Okay. – So I’m just going to add that to it. (upbeat music) – And one final ingredient
then, so vanilla bean paste. – Yeah, so we’re using some vanilla, this is purely for flavoring. So this is quite a posh one I’m using, some vanilla bean paste with it. – That’s how we roll. (laughs) – Again, the Soigneurs will use different things for flavoring. Some of them might use some
cinnamon or something like that, so you can put different
flavorings in with it. Again, the Soigneur’s
will sometimes mix it up a little bit to try and
keep the riders happy, just bring some alternatives. One of the really popular
ones is to put things like Oreo biscuits in with the rice cakes. The riders really like that. – And what about, like
dried fruit or other nuts? Could you put peanut butter on? – Absolutely, so you can put
nut butters in with these. It’s not something that I
would normally recommend for racing because when you
put a lot of nut butters in, it really slows down
the digestion with it. – So it’s going to sit more
heavily on your stomach. – It sits more heavily. But that’s not necessarily a bad thing. If you were doing a five or six hour ride then that can be quite
good as well nutritionally, and it can add really good flavors to it. – So the beauty of these then is that, actually you can tailor the ingredients depending on the ride
you’re going to be doing. So you’ve almost got a
kind of energy gel type, – Yes. – Fast absorbed, low residue one, or you can something
where you’ve got long, steady miles, where you can fill it full of all sorts of funky ingredients. – Yeah. One of the ones that works
really nice is apricots. So you put apricot in it,
it’s almost like having jam. – Yeah. – Yeah, there’s lots of different sorts of things you can add to it. But one of the things we
always do when we’re at a race is just make sure there’s a
very plain and simple one. Because a lot of the riders just want the plain, simple rice
cakes, and some of them want something a bit fancier. I’m just going to put a small spoon of the vanilla bean paste in there. (upbeat music) – Now it smells really good Nigel, but it doesn’t look particularly
great at the moment. Are we going to give it
a cheeky little stir? – Yeah, so we just give it a little stir while it’s in there, we don’t
have to go too much with it. – So it doesn’t matter that
the coconuts in big plops. – No, not really. You can break it up a little
but if you want before hand. But once it’s cooked that’s
when you really give it a really, really, really good mix, and that helps to bind
everything together. – Do we need to stir it half way through? – No, not at all. So this is a mistake that people make when they’re cooking rice. – So this is no risotto. – No, this is no risotto. What we do is, we close
the lid, we switch it on and the rice cooker does it’s magic. And once it’s cooked it switches
off, it’s as easy as that. – Okay. And if we’re doing it on a
hob, same principle applies. Stick a lid on, low heat,
keep your fingers crossed? – Yeah, so the way that you
cook rice on the hob there is, you put it on medium to low heat. And once the rice is
cooking, what you don’t want to be doing is taking
the lid off all the time because you’re releasing the steam. So what you want to do is,
when the rice is cooking well you can spin the lid, because the steam will just lift the lid that little bit. So you can spin it, and
that’s when you know the rice is cooking. And then once the rice
has actually absorbed all of the water, then
it won’t spin anymore. So once you’re in that position where you can lift the lid with the steam you switch it to a lower heat and you just let it sit there a little bit. – Cooking hacks with Nigel. Who knew? – This is why I use a rice cooker, because you just never
get it wrong with it. But whereas you cook it on the hob, sometimes you can get it wrong. – Okay. – So we’ve closed the lid
and we just switch it on. So this is quite a
complicated rice cooker, but there you go, that’s it. – That’s complicated? So you pressed it twice? – So the simple ones
is only, you just press the button down once and that’s it. – I think even I can manage
to press the button twice, that does seem quite straightforward. – And then we just leave this, it takes about 20, 30
minutes for it to cook. Once it’s cooked it will beep, and then it just goes on to keeping warm. So then we just stir everything, and then we put in the
next step of the process. – Ah, so that’s. Right, so I was thinking you’ve got globs of like coconut cream or whatever,
but actually you can stir it at the end when it’s all melted, and then that’s when we mix it up. – Okay, yeah. – I’ll tell you what, my
stomach’s rumbling already. I can’t believe we have to wait 30 minutes and then stick it in the fridge. – Okay. – Can we make some energy
balls whilst we wait? – We’ll do that. (upbeat music) – Right then Nigel, snack
number two, energy balls. Why balls? – Why balls? Well, basically we can
make them into balls or we can make them into little fingers, it really doesn’t matter. It’s just what’s going to
fit easy into the pockets, it’s easy to mold them. – And this looks very
different to our rice cakes. So oats, is a primary source
of carbs, or dates here? – Well the dates, well both dates and oats provide us with carbs. Little bit different type of carbs that you get in oats,
than what you do to dates. But basically they’re both
really good carbohydrate sources. And we’re mixing different carbohydrates, we’ve also got some chia seeds. So the chia seeds are there to add all the nutrients in
their, so it’s really good in some of the micronutrients. And it’s also really good
with the healthy fats as well. And then we use some agave nectar to help bang it all together. And agave nectar comes from cactus, and again it’s basically
pure carbohydrate. So we put it all into the food processor, we give it a good whirl,
then we take it out and we just mold into
the shapes that we want. – So no cooking in this instance, we literally just wang our ingredients in the food processor, give it a blitz, and then squash them. – Absolutely. Some of the other
ingredients we can put in with it if we want are
things like pistachio nuts which will give us more protein, we can add some of the vegetable protein within that as well. So this is a mixed vegetable protein with pea, oat protein,
different protein sources in there that gives some flavor, so we can add that to it as well. – Why would you want protein on the bike? – So for some people,
depending on what type of event you’re doing. So this is much more of a long
distance type of snack food. So it would be great with
some of the auto endurance type of events, it’d be really
good for a long sportif, or going out for a long
ride at the weekend. And so by adding some
of the protein in their you’re just making it
more of a complete food. – Okay. Whereas for someone doing a race this might sit a bit more
heavy on your stomach, it might take long to digest. – You wouldn’t really
use this in a road race, or a crit or anything like that. This is really more of your slower, much more endurance, harder type of work. Also, they’re really good snacks to have if you’re driving and you’re
traveling around as well. – Cool, all right then. Should we do some processing? – Okay, so what we’re going
to do for this particular one, we’ve got 100 grams of
oats, we’ve got 250 grams of chopped dates, we’ve got
50 grams of the chia seeds. And then I put those in
and start processing it, and depending on the
consistency and the texture will really depend on how much
of the agave nectar I add. It’s usually about 50
grams of the agave nectar. And again I’ll say, if
I want to try the nuts, we can add the nuts as
well, we can add things like the cacao nibs as well,
things like this if we just want to add some extra bits. We just put it all in. – Let’s blend. (upbeat music) Now, Nigel you were telling
that you’ve got to be a little bit careful about
the motor in your blender, because it gets quite sticky, right? – Yeah. – So you could kind of
blow up your blender, unless you’ve got. – So look, if you haven’t
got a really powerful blender like this, then what you’d want to do is use less mix. So you could use something, I’ve even used hand held blenders for these. But you need to just use
less mixture with it, because otherwise it
can burn out the motor. These are a really powerful motor, but most food processors
will deal with it. But just scale down the
mix that you have there. – Okay. So if you’ve got a top of
the range carbon aero bike, you’ll probably have a
blender like this one. – This is, this is the
Pinarello of kitchen kit. (laughs) – Nice. Right then, tray for our balls. – So we’re going to put
our balls in the tray. What I’m going to do is just
sprinkle some oats in there. You can actually use
desiccated coconut for this. And then what we do is,
we just put the mixture in and we’ve just got to make it into balls or finger shapes, whatever we want. So what we’re wanting with this, per ball, we’re wanting something of
about that sort of size. That’s about 30 grams, and
that’s going to give us about 20 grams worth of carbohydrates. – Right. – Are you going to do this? – I’m going to do the honors, yeah. – Right. Whoa, whoa, whoa, it’s just going to stick all over you. So we’ll just use our little finger, we’ll just put it in there, coat it, and just make it into a little ball. – Right. More finesse required. – I would have put the
oats on first, but anyway. (upbeat music) – Okay. They look pretty good
Nigel, can I have one now? – You can have one now,
but they’d be better when they’ve been sat for about an hour, or two hours in the fridge. Because the chia seeds will
swell up with the fluid in there so they’re just a little bit easier to eat and it’s a nicer texture. But you can have one. – I’ll have one now, and
then I’ll have afterwards. And I’ll be able to let
you know the difference. How about that? – Yeah, absolutely. And obviously, not stating the obvious. Hygiene is really important, so we really washed his hands thoroughly before we were doing this. And if I were making these for the people, then I’d wear catering gloves as well. – Right. – Just to be super safe. – That is really good, isn’t it? – Yeah. – You got a lot of date
flavor coming through, which is a very good thing. A little bit of crunch from
the chia seeds in there. – That’s right. – That’s good, that’s really good. – Okay, so let’s pop ’em in the fridge. – Okay. (low-key music) – So the rice cooker’s finished. – Yeah. – So I’m going to lift the lid. And then I’m going to give it a stir, make sure everything’s
mixed really well in. And I’ll give it a little taste. If it’s not sweet enough, I’ll just add a little
bit more agave nectar. – Okay. – So the rice cooker’s doing its magic. It’s all cooked really well and I just mix it and it actually, the texture of it becomes
a little bit like putty. – It looks a little bit
like baby food, Nigel. – Yeah. – So I can see why it’s
appropriate for cyclist, professional cyclists particularly. – Absolutely. So they don’t have to chew anything. So you can see everything’s
mixed really well in there. That is absolutely perfect texture. – Right. – So I’ll just give it a little taste. Now for me, that’s sweet enough. – Okay. – But for some of the pros,
they’d want it sweeter. – Right. – They’re not having it,
this is how we love it. (laughter) Now you just get that
bit of coconut with it, so I’ll just give you. – Yes please. – That is actually really,
really, really good. – Okay. – So what we do, you’re wondering what the freezer bags were for weren’t you? – That is really good. – So what we do is, we put all of the mixture
into a freezer bag. – Okay. – We don’t freeze it. But we do that, just flatten it and then as it cools, it sets. So I got the idea from
using the freezer bag from Mario Pafundi who was a
Soigneur with British Cycling and then at Team Sky. Because I used to wrap it in cling film and he said, no Nige, you
can just use a freeze bag. – Well done Mario, good hack that. – Good Mario. So we just put it all
into the freezer bag. So what I’m going to do now, is just flatten it in the bag. So I zip it up, not right to the end so that some of the air,
the air can come out. – Yep. – So we just squash it. – And you got to squish
it together quite tightly so that it pops together. – No, no it’s amazing
how well it compacts. Now this bag, oh there we
are, it zipped together. And you see. – That’s pretty cool there. – That’s pretty much it. And in fact because it’s hot, as it cools obviously,
it expands when it’s hot so when cools there contracts and in fact, that packs it as well. – So how long would that last? Because that’s a really important
thing with rice isn’t it? – Yeah, so basically this will be good for two or three days. – In the fridge. – In the fridge. It doesn’t freeze, if you
freeze it, it dries out. – Okay. – So people do try freezing
rice cakes, that never works. What I recommend usually
for people making at home, is doing half a mix. – Okay. – And then doing half a
mix will last, you know, two or three days, a couple of days rides, snacks and things like that
and it’s ready for you. – Okay and what happens
if you make your rice cake and then you have to travel to an event, for example, overnight. So it’s just in your kit bag wrapped up, is that going to be all
right, away from a fridge? – Yeah, yeah, so if you wrap it and then you can put it in a cool bag with like an ice block and
that will keep it cool. – All right then, so our rice cakes have come out of the fridge, whoa. – Yeah, so like I said,
it got pretty solid, – Yeah. – It really set, so you can see there that that is now like, I don’t
want to use the word a brick because it’s not that solid. But it really comes out from that sort of sloppy, rice-y mixture, to
something that’s quite solid. So and you can see that in effect because it were hot before, as it’s cooled down then in affect, it’s vacuum packed and shrunk wrap. – Yeah, that’s quality isn’t it? – So again, and because
everything were piping hot when it came out then
from a bugs point of view, there’s no bugs going in there, so from a hygiene perspective it’s great. So what I do now, is I just
slice open the polythene and then this would get
cut into about 20 pieces. – Okay. – And then we’d wrap it. And we wrap it, doing it as if we were wrapping it for the pros. – Okay, cool. – And so we got the special foil there. So it’s baking foil on
one side, aluminum foil and on the other it’s parchment. – Nice. – So this you can buy it in this country. You can get it in the supermarket and it’s made by Bake Foil on rolls. – Okay. – And I’m sure it’s available
internationally as well. – Yeah, alright. – Okay, so just going to slice this open. (upbeat music) So all we need to do
is wrap the rice cakes. – I’m going to stop you there Nigel. – Sure. – Do we need to eat them first? – (laughter) – We can’t wrap it just
in case it’s revolting, so just should we have a small. – Yeah, have a try of one Simon. – Thanks, nice, thought you’d never ask. – (laughs) – Cheers. – This should be really good. Should always taste it anyway. – They’re really good, all right. – Yeah. – It’s kind of un challenging in the sense that the ingredients are really simple. But it’s just really nice and quite – But it’s quite fresh
as well in the mouth. And it’s not difficult to eat. – Yeah it’s not. I cannot imagine, there would be many nicer things coming out your back pocket of your jersey mid-ride. Especially, like you’re talking earlier about getting flat out
in a race or something. That’s super good. – Well the whole idea with it is, you can take it out of your pocket, unwrap it with one hand and eat it. Because what you’re trying to
do when the guys are racing, is reduce the risk of getting
any bugs in the mouth. Because you got to remember
hands on the handlebars as you’re going through puddles, you’re going through all
sorts of muck and that. So when you’re wanting your race food, you don’t want it really touched by hands. – Yeah. – So that’s the whole idea with it. So that’s why this one
here is wrap it like there so they can just take it out, unwrap it with one hand if they’ve got to. And then eat it in the paper. – Okay, you better show
us how to wrap it then now I’ve made you give me some. – So the Soigneur’s would
probably laugh at my wrapping because they are so professional with it. But the whole idea is
that you’re wrapping it like a small parcel. So we just, not that my Christmas presents are wrapped that well. So we just put it in there, roll it over. You always fold over the edge like that. – Okay. – And the reason for that,
is that you can write on it what it is. – Okay. – So for this, they’d write, rice. – Simple. – If it were a panini, then they’d write. – Let me guess, panini.
– Panini. – Yeah, okay. – And if there’s different flavors, it might be like, jam panini. – I like it, logic. – There we go. – Brilliant, thank you very much. So how many grams of carbs are in this? Because that’s a really important thing when you’re out riding, isn’t it, to kind of keep track of your intake. – So we try and work on
a bit, the modular system so every bit of race
food is sort of between about 25 grams worth of carbs. So there’s about 20 to 25
grams of carbs in that. – So if you’re only fueling on rice cakes, you might have three of these an hour. – Absolutely.
– Yeah. – So I’ve worked with
people riding grand tours and all that eaten in the
races has been rice cakes, a few gels and a few energy drinks. – Wow. – And that’s what they’ve
eaten in the grand tours because the thing that we got to remember with the rice cake is, is
that it is very low residue. So basically all of it
gets digested and absorbed. So it’s not creating fecal mass. – Excellent. Now what about our energy balls. And there, (clears throat), slightly fewer of these. – A few less. – Then there were when we first made them. And that may or may not be my fault. – (laughs) – But do they get wrapped
in much the same way? – Yeah, so you wrap them
very much the same way. These have firmed up quite nice. They’re still quite soft
so maybe a little bit more, a bit too much agave nectar. But when you get used to making them you just sort of get used to the mixtures. And so we just do, exactly the same thing. So we just wrap that up. And we’d write on this, balls. – Would yeah? (laughter) Well I mean, I suppose
that is what they are. Yeah, cool thanks. And again, are we talking
20 grams of carbs in there? – So for these it will be about 30 grams, they’re a little bit heavier. – Really, okay. So 20 grams in there,
30 grams in there, okay. – But this I going to be a much slower release type of carbohydrate. But this isn’t one where we’re going full gas as we said before. This is a much longer,
harder sort of steady day. – Okay, fantastic. Nigel, that is absolutely awesome. Not only are they two great
tasting energy bars, fuel. They’re also super easy aren’t they? – Yeah. – Again, anyone, anyone can make those. – Yeah, I mean the whole
idea with all of this for me is to keep it as simple as possible. So sometimes people make
recipes a little bit complicated if you got up this fancy
or something like that. Keep it really simple
so anybody can do it. – And you’re more likely
to actually then do it and do it regularly as well. – And everything we’ve made is suitable for the whole of the family. – Fantastic. Cool, well there we go. As we mentioned at the beginning, these recipes come from our new book, written by Nigel, Plant-Based Cyclist and it is available now in the GCN shops. So do make sure you go
and take a look at that. It’s not just recipes,
there’s a whole load of information in there, isn’t there. About how you fuel correctly,
and recover correctly. Am I right? – Absolutely. So it’s got everything you need to know if you’re wanting to
follow plant-based diet and be the best cyclist you can be. – That’s so cool. Right, we have more recipes
with Nigel on the channel. So if you want to watch one, you can through to it by
clicking on the screen now. Otherwise, I supposed we better
go for a bike ride Nigel. – Yeah.
– Should we do it? – Let’s get out.

Yvette Parker


  1. Everytime I see the word "vegan" I'm having a whale steak, I'm getting fat these days.

  2. You should make a video or series with Henrik Orre. His books and recipes for bars/snacks and meals are amazing. And it is all made for cyclists.

  3. This video needs to be edited for all the un-necessary verbage. You dont need in depth commentary on each ingredient. Its rice, sugar, coconut, duh. Throw it in already and lets get it moving along. Feels like a sales pitch…wink wink.

  4. Pour hot water over the dates first, it rinses the coating off that the manufacturer puts on. Also some orange juice with the dates is nice, it gives it an added flavour and saves adding soon much sugar.

  5. Shit this is interesting! I’m not really a food person, nor a nutrition person, and especially not a vegan, but the explanations behind everything are so clear and very useful.

  6. Rice Cakes
    1bidon = 0.62litr

    1 bidon short grain pudding rice

    2 bidons water

    200g creamed coconut

    30g sugar

    1 tsp vanilla bean paste

    For long distance cycling add 20g coconut oil

    Put everything in rice cooker/pan gentle stir and cook as per rice guidelines

    Medium to low heat, leave lid on don’t stir.

    Once cooked stir it all together

    Put mixture into freezer bag, flatten it down and lightly compress. Put in fridge for 1hour.

  7. Energy Balls
    250g pitted dates

    100g oats

    50g chia seeds

    50g agave nectar

    Blend it all together

    Sprinkle tray with oats or desiccated coconut, put ball of mixture on tray and coat in oats

    Put in fridge for 30 mins

  8. Before going Vegan watch this video Then tell me you still want to go full on Vegan after watching it

  9. I don't know what "research" he's reading. Coconut saturated fat, like all saturated fat, clogs arteries. That is not healthy. Poor advice.

  10. Helpful thanks 🙂 Always have an aversion to the term "new thinking" it doesn't inspire confidence in any 'expert' advice, past, present or future.

  11. 😂😂😂😂 McDonald's ad popped up in the middle of this for me 😂😂😂😂

  12. I`m really interested in this topic, i like to cook everything by myself, but i`m intolerant to coconut. Is there any valid alternative to coconut oil and cream?

  13. Not personally vegan, and don't see that changing. I do however like to see new interesting recipes!

  14. Will a digital version of this book be on sale? If not where can I find more vegan recipes for indurance athletes?

  15. Here we go again. Do the research before embarking on new diets. The bmj and FCRN are a great source of information. Mortality rates, crop sustainability and environmental impacts aren't as good as many vegagelists would have you believe.

  16. I've made Nigel's non-vegan rice cakes dozens of times. Here's the recipe's: https://www.efprocycling.com/team-recipe-on-the-bike-rice-cakes/

  17. Good video gcn! Just try not to trigger the carnivores so much. They're a sensitive crowd you know.

  18. i love energy balls but I guess they are just fat bombs I always get gassy/stomach ache after eating it it sucks cos it really satisfy my sweet tooth

  19. Don't peddle dangerous, unhealthy diets on people, please. Veganism, an eating disorder is not healthy and not natural. Humans are omnivorous. Stop having quack "nutritionists" come on here lying to viewers. Eating disorders are NOT "healthy."

  20. Thanks GCN for the video. I switched to a plant based diet a year ago and it has been amazing. I went from being sick constantly after rounds of antibiotics from being hit by a car to hardly ever being sick. Plus feel amazing before, during, and after rides. Never going back!

  21. The rice cakes look real good, but I can not stand coconut any way shape or form. What can be used instead of it?

  22. Nigel was clueless about the differences between saturated fats. It is not about how they are processed, but about how the body deals with them. Coconut oil can be a friend or a foe, depending on whether you consume it alone or along with "regular saturated fats". If you consume it alone, it will behave just as animal saturated fats, and too much of it is obviously not good when consumed with high GI carbs. Won't be buying or recommending a book from someone who hasn't done some research.

  23. I really enjoyed this video. Plant based aside, the recipes presented are very approachable and should help reduce the cost of buying premade bars and gels, thanks GCN and Nigel!

  24. Carrying rice cakes in a jersey pocket is a fantastic way to get food poisoning. Unlike pros, most of us don't have a support vehicle carrying food for us.

  25. I would like to see more, and more opinions, on cream coconut and coconut oil. It sounds too good to be true. Has the 'goodness' of coconut filtered through to the UK national health service GPs?

  26. MCTs transform into cholesterol ends up clogging up your veins. Stop poisoning athletes with this crap this will hinder performance on the long run! Coconut fat is almost bad as butter.

  27. How about adding dried fruit to rice cakes. Any no nos? When, prior to cooking? After cooking?

  28. Disclaimer from wikipedia: Many health organizations advise against the consumption of coconut oil due to its high levels of saturated fat, including the United States Food and Drug Administration,[43] World Health Organization,[44] the United States Department of Health and Human Services,[45] American Dietetic Association,[46] American Heart Association,[47][48] British National Health Service,[49] British Nutrition Foundation,[50][51] and Dietitians of Canada.[52]

    Could you maybe elaborate on the "re-thinking about fats" and why coconut oil is now considered healthy?

  29. This guy is clearly particular about his food and methodology. I think the book will curiously be an interesting read.

  30. out of curiosity, why not use coconut sugar in place of regular sugar, as we're using both coconut cream & oil?

  31. Excellent video. The information is stimulating. Will try for myself. 16:51 Truth Si !

  32. humanities' brain development is closely tied to our ability to hunt and eat high calorie foods like meat. Going vegan as an athlete will lengthen recovery, increase chance of injury, and slow reflexes. By all means do it for health reasons, but promoting it as worthwhile for athletics is irresponsible

  33. lol "DESICATED coconut" instead of dried coconut – I wanna see take 1 when Si spits it out.

  34. vegans are delusional in the same way as socialists. They say it works but every time it fails it wasnt a "real" vegan diet

  35. Most vegans probably know, but many white sugars are not vegan. https://ordinaryvegan.net/vegansugar/

  36. Nhs dietitians consider evidence of coconut fats as a healthier option as very poor evidence and a fad . They advice against them due the the saturated fat levels. It's not a healthy option. Please don't be mislead by this video as mis use them as a healthy option.

  37. I know this sounds strange but GCN actually saved my life, I am a guy aged 48 and heavily overweight, I had been a teacher in a school for years and spent my life helping kids achieve their best and full potential. I had put my life on the back burner until I found this channel. I was working 60 hour weeks as normal until I found GCN. I suddenly realized that I could change my life. I turned from 21 stone to 16 stone in a matter of weeks, I changed utterly! I started from 10 miles a week to 250 miles a week! I spent every spare moment on the bike and it saved my life. I completed the 1250km in a month challenge on strava this month and last month I would have doubted the 1250 steps to the fridge. You changed my life utterly, I am slimmer, faster, I will live longer. You have helped me in every way, from fixing my bike to helping me change a tire. You don't know how much of a difference you really make to people's real lives. I will live 20 years longer because of your work. Thank you. Adam Nigel Dark.

  38. all joking aside, this is great stuff. I don't give a F about vegan this or that, but these are great vids. "Pinarello of kitchen kit" LOLOLOLOL

  39. Random question. Could a rider with 90’s EPO but 90’s tech beat a rider of today with no EPO but modern 2020 tech?

  40. A list of ingredients on the screen would be appreciated, or would that detract from perceived sales of the book??

  41. All I can think is what an epic day for food in the lunchroom! It looks tasty!

  42. 30g of sugar for 80g of oil + 500g of rice? really?) It's more like a cup or two to taste any sweetness)

  43. The agave stuff is pure fructose so be carefull, it might causes you gut issues, many people have less GLUT5 transporters…as sweetener on a daily bases better don't use it , since fructose can only be broken down by the liver and in big amounts it can cause fatty liver 😉

  44. Another nutritionist dilemma, claim "MCT fatty acid in coconut can be consumed quickly", but the book saids fat can hinder digestion and body consumption, and fat use up more oxygen then carbohydrates to produce the same energy.
    And the most direct way to create energy for the muscle is by Carbohydrate(glucose).
    So what is actually correct? please nutritionist dont play double agent.

    SY actually expressed the doubt and ambiguity public feels, nutritionist muddling around within these years. So new research is actually correct? So the years of bad words nutritionist said about fat and saturated fat is actually false?

  45. Just mixing a risotto and needed 700ml of water. There's always a bidon in the drying rack, so I didn't need to search for a measuring jug. Result 🙂

  46. I have that rice cooker that Nigel has

    I’ve gotten it wrong before. Set it to “slow cook” instead of “rice cook” and wondered an hour later why I had no rice

    Nearly lost my Asian licence

  47. I have that rice cooker that Nigel has, and I’ve gotten it wrong before.

    Set it to “slow cook” instead of “rice cook” and wondered an hour later why I had no rice

    Nearly lost my Asian licence.

  48. I can’t take coconut anything. What would you suggest as a substitute for creamed coconut and coconut oil. . What else can be used for the sugar for type 2 diabetics?

  49. The cyclist might be vegan, but sure likes his food with biggest possible environmental footprint

  50. White rice is one of the best fuels you can use. 2 other muscle glycogen building and body recomposition powerhouses are table sugar and ripe bananas.

  51. Putting rice in a rice cooker and flipping the switch..I don't know man…this vegan diet thing sounds really hard!!

  52. I wrap the rice cakes individually in foil and freeze them like that. They do dry out eventually but they're good for a few weeks, plus they're a bit safer bacteria-wise as you can put them in your back pocket frozen and they'll still be fairly chilled (or at least less warm for less time) when you come to eat them.

  53. lost me at Sugar…medjool dates, honey… something… WAIT! next recipe uses dates and agave, no sugar… why not do the same with first recipe and lose that sugar? i am confused…lol…. i am guessing it's the high release energy from the sugar the pro's would want it, def less healthy though.

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