Life In The Saddle

100 percent organic, natural and vegan. The range of energy bars, energy gels and hydration drink mixes from Rawvelo offer a natural fuelling solution—to keep you energised as you ride, and guilt-free about your impact on your body and the planet.  Plant-powered sports nutrition is the way forward, in my opinion. It is kinder on your body and kinder on the planet. Organic energy products are still hard to come by though, so I was interested to try the bars, gels, and hydration drink mixes from Rawvelo. Rawvelo Energy Bars Review The Rawvelo Energy Bars are organic and vegan; designed to offer a sustaining source of low-GI energy to keep you reliably fuelled as you ride longer distances.  The bars are made from wholefood ingredients such as fruit, nuts and oats; with a nutritional profile that is packed full of natural vitamins and minerals. Naturally occurring protein also helps to aid recovery and reduce muscle damage on long endurance rides, while the absence of refined...

Forget shop bought energy bars. These flapjack energy bars are packed full of natural whole-food goodness. Energy comes from low-GI oats and organic Demerara sugar; dried fruit and seeds offer sweetness and nutrients; then ginger root provides multiple health benefits including antioxidant properties and digestive support.  Whether you are on an epic multi-day cycle ride or just snacking at home, this healthy flapjack granola bar recipe will make a jersey pocket sized snack that will keep you fuelled for all kinds of adventure. Ingredients 250g rolled jumbo porridge oats 75g salted butter 75g organic Demerara sugar 75g golden syrup 30g sultanas 30g chopped dates and/or glacé cherries 30g mixed pumpkin & sunflower seeds 30g crystallised ginger 1tsp cinnamon ½ tsp vanilla essence Method Set the oven to 170°C. Place the shelf in the middle In a large pan measure out the butter and sugar Gently heat the pan on the hob until the butter and sugar are melted, then add the golden syrup...

I have been testing out the new range of BETA Fuel energy products from UK brand Science in Sport. They are tasty, easy to take onboard, and a notable scientific development over their predecessors and many other energy products on the market. Here's the low-down… BETA Fuel Drink First launched in 2018, the original Science in Sport Beta Fuel drink was an isotonic product using both maltodextrin and fructose at a ratio of 2:1 to optimise carbohydrate delivery and utilisation during exercise, while minimising gastrointestinal issues. The new Beta Fuel range has a change in the ratio of maltodextrin to fructose to 1:0.8. In comparison to the (still highly scientifically impressive) 2:1 ratio, the 1:0.8 ratio has been proven to: Enhance total exogenous carbohydrate oxidation by 17% Enhance mean power output during 10 maximal sprint efforts by 3% Increase the percentage of ingested carbohydrate oxidised from 62% (2:1 ratio) to 74% (1:0.8 ratio) Reduce symptoms of stomach fullness and n...

To get the most from your long summer rides, you need to keep fuelling your body with tasty and wholesome ride snacks; the range of vegan snack bars and bites from UK-based brand Creative Nature are a great option that I have been trying out on some recent summer endurance rides. Creative Nature Raw Fruit Oaties are cold-pressed fruit flapjack bars; packed full of dried fruit, oats, and berries. They are raw, vegan, dairy-free, gluten-free, and nut-free—making them suitable for all diet types. They taste great, are free from artificial sweeteners and refined sugar, and are also rich in Vitamin C—counting as one of your five-a-day. I have tried all six varieties, but I think the Carrot Cake is my firm favourite. Creative Nature Gnawbles are another super ride snack or everyday high-protein snack. They are crispy nibbles of pea protein coated in chocolate, in a variety of tasty flavours. The Dark Orange Chocolate flavour is particularly delicious. They are low in sugar, so the perfect sn...

I have long been an advocate of nut butters for endurance fuel. Fuelling with fat and protein offers an energy source that is much more sustaining and lends itself to a more stable blood sugar profile than the peaks and troughs encountered with simple sugars. These two new nut butters from UK brand Outdoor Provisions are especially tasty blends, and they come in compact bio-degradable sachets—making them perfect for outdoor adventures and tours. Outdoor Provisions have evolved the classic jar of peanut butter that you would often find stuffed into my handlebar bag on long distance bike tours . The new 'Coffee, Almond and Cashew' and 'Almond, Date and Sea Salt' sachets are incredibly versatile and tasty energy snacks. Squeeze them straight into your mouth, add them as a porridge topper, pour them over an energy bar, or make an on-the-go banana and nut butter (BnB) sandwich... the possibilities are endless. However you eat them, you get the same smooth taste and natural e...

Dietary fibre is not something often talked about in sports nutrition; but it should be. Nine out of ten people do not get their recommended 30 grams of fibre each day; a problem that is often responsible for minor stomach discomforts, but also for more serious issues such as bowel cancer. In this blog post, I look at the importance of fibre—in partnership with the  #RyvitaFibreFit challenge. Fibre is a nutrient that exists in two forms – soluble and insoluble – you can only get it from plant sources; you will not find it in meat, fish, or dairy. Insoluble fibre is not digestible and passes through the body. Plant sources such as nuts and seeds are useful sources of insoluble fibre. Soluble fibre is digestible. Soluble fibre is found in rye, oats, and barley; along with fruits and vegetables. A healthy diet should include both types of fibre. The government recommends an adult should eat 30 grams of dietary fibre a day—but most adults are eating much less than this. Fibre i...

Endurance athletes need carbohydrates, and they need sugar for energy. There are many kinds of sugar in the world though, and choosing the right ones makes a substantial difference to how well sugar can act as fuel. I have been testing out a range of natural plant-based sugars from Bonraw Foods; interested to see why their Panela, Silverbirch, and Coconut Blossom sugars could be sensible substitutes for refined sugar. Coconut Sugar  Coconut sugar is made from the fresh sap of coconut blossom. It is heated to turn it into syrup, which then crystalizes into small granules. It is neither refined nor bleached and it is recognised as the most sustainable sweetener in the world. Coconut sugar tastes like sweet molasses with intense caramel undertones, and it is perfect for baking sponges, biscuits, and desserts.    Crucially for sportspeople and others looking for a more stable blood sugar level—such as diabetics, Coconut Blossom Sugar has a far lower GI index than refin...