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POCK-IT FUEL

@pockitfuel

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Add some fun to the fuel with our homemade pocket friendly recipes. 🧇
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The OG Rice Krispie Recipe 🥸

Ingredients:
- 50g butter or oil
- 200g rice cereal
- 300g marshmallows
- Optional: 1tsp vanilla & pinch salt

Nutritional Information:
(16 squares)
Calories ~ 130kcal
Carbohydrates ~ 27g
Protein - 1.5g
Fat ~ 2.5g

PS I just got a new camera, please don’t come at me about the terrible footage & exposure settings, I’m still learning x by @pockitfuel

2k

60

8 months ago

Chocolate Date & Oat Slice 🍫

If you close your eyes and concentrate reaaaaally 😅 hard, it basically tastes like a brownie. 🤷🏼‍♀️

Ingredients:
• 300g pitted dates roughly chopped
• 500g water
• 1.5tsp bicarbonate soda
• 3tbsp honey
• 200g oats
• 30g cocoa powder
• 50g chocolate of choice

Instructions:
1• Preheat oven to 180°c/160°c fan & prepare baking dish. (I used 22.5cm x 22.5cm tin)
2• Add dates and water to saucepan. Bring to a boil then reduce heat to simmer for around 15mins, until consistency begins to thicken.
3• In a separate bowl, combine oats & cocoa powder.
4• When the dates are ready, mix in the bicarbonate & honey.
5• Add date mixture to the oats, mix until fully combined.
6• Press into prepared baking dish.
7• Bake for 25-30 minutes, or until firm to touch.
8• When cooled, melt your chocolate and drizzle over
as desired.
*Best stored in the fridge for that fudgey texture. 🤤

🍏Nutritional Information:
(Cut into 12 pieces)
Calories - 180kcal
Carbohydrates - 38g
Protein - 4g
Fat - 3g

#PockitFuel #RideFood #rocketinyourpocket #sportsnutrition by @pockitfuel

450

26

2 years ago

Swipe to unwrap 🤪

Sticky Date Rice Krispie 🍯

A few people asked for a marshmallow-less alternative…here is your answer 😙

Ingredients:
• 250g pitted dates
• 100g nut butter
• 3tbsp molasses (honey/golden syrup will also work)
• 100g rice cereal
• Optional: 1-2tsp all spice or a mix of cinnamon/nutmeg/ginger

Instructions:
1• Line baking dish with baking paper. I used 25x15cm dish.
2• In a food processor*, blend dates and nut butter until the mixture becomes crumbly. Add in your molasses and spices until a paste is formed.
3• Heat the paste gently either using the microwave in short bursts, or in a pan over the stove. This will make it easier to combine with the cereal.
4• Add your rice cereal to a large mixing bowl, then in small sections add the date paste to the cereal. This way the date mixture doesn’t stick together and all cereal is covered.
5• Press firmly into your prepared dish. Leave to set or refrigerate for 30 minutes before cutting as desired!

*A good quality food processor is STRONGLY recommended…unless you want a peanut butter date catastrophe like I had trying to use a stick blender 🥲

🍏Nutritional Information Per Portion:
(Makes 10 portions)
Calories - 193kcals
Carbohydrates - 35.5g
Protein - 3.5g
Fat - 5.2g

#pockitfuel #ridefood #sportsnutrition #dates #ricekrispies #vegan by @pockitfuel

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21

2 years ago

Cinnamon Bun Rice Krispie 🤎

Simply add 50g brown sugar & 1-1.5tsps cinnamon powder to your melted butter & thank me later 🤝🏻 by @pockitfuel

1k

12

a month ago

Would you believe me if I told you it only takes 3 ingredients to make this MOIST pineapple loaf?!?! 😮‍💨

If you think you can’t bake, I promise, even YOU can make this.

1• Preheat oven to 180°c. Grease & line a loaf tin.
2• In a food processor, blend 500g tinned pineapple (drained!!!).
3• Add 300g self raising flour* & 200g caster sugar, mix until just combined.
4• Transfer to your loaf tin, then bake for around 45mins-1hr, or until golden brown on top & a skewer comes out almost clean!

*If you don’t have self raising flour, substitute with 300g plain flour + 15g baking powder.

🍍 Nutritional Info Per Slice:
(12 portions)
Calories ~ 175kcals
Carbohydrates ~ 40.5g
Protein ~ 2.5g
Fat ~ 0.3g

#pockitfuel #sportsnutrition #pineapple #cycling #energy by @pockitfuel

309

10

2 months ago

An example of how a rider might fuel during a mountain stage of the Tour De France 🍌🍚🍬

This is just one example of how a rider may fuel throughout different periods during a demanding mountain stage. Of course, exact foods & amounts vary between riders, teams & stage demands, but the principle remains the same: keeping carbohydrate intake high to maintain performance. ⛽️⚡️

Overall Stats:
⏰ Around 5hrs racing
🔥 Estimated energy expenditure ~ 4000-4500kcals
⛽️ Total carbohydrates ~ 500g

#tourdefrance #fuel #sportsnutrition #pockitfuel

During the first hour, solid foods are often still tolerated*. They are generally more enjoyable & help prevent flavour fatigue during a long day of fuelling.

🍚 1 x Rice Krispie ~ 30g carbs
🍌 1 x banana ~ 25g carbs
🍼 1 x energy drink - 30g carbs
Total: ~ 85g carbohydrates

*depending on a riders role throughout the stage.

Using 1 water bottle & 1 energy bottle gives riders flexibility to match their hydration & carbohydrate needs throughout the stage. It can be common for riders to experience gut problems from dehydration, possibly caused by only drinking high concentrated (hypertonic) carbohydrate drinks. Water can also be more refreshing on super hot days!

🍚 2 x Rice Krispies ~ 60g carbs
🍼 1 x energy drink - 30g carbs
🍼 1 x water
Total: ~ 90g carbohydrates

Coming in to the 3rd hour, riders often move to gels/chews. They are faster to digest as intensity increases & blood flow to the stomach decreases.

🍬 1 x energy chew - 22.5g carbs
⚡️ 1 x energy gel - 45g carbs
🍼 1 x energy drink - 30g carbs
🍼 1 x water
Total: ~ 100g carbohydrates

As opportunity to eat continues to decrease, gels & carb drinks are more heavily relied on. They are faster to eat & digest.

⚡️ 2 x energy gels - 90g carbs
🍼 1 x energy drink - 30g carbs
🍼 1 x water
Total: 120g carbohydrates

Heading in to the finale of the race, caffeine can be taken around 30-60min before a key moment. It can help improve alertness & reduce the riders perceived exertion.

⚡️ 1 x energy gel - 45g carbs
💥 1 x caffeine gel - 45g carbs
🍼 1 x energy drink - 30g carbs
🍼 1 x water
Total: 120g carbohydrates by @pockitfuel

439

1

2 months ago

Basic Overnight Oats 🥣

👏🏼 prepped in under 5 minutes
😌 wake up to breakfast already made
🥵 cool & refreshing for hot mornings
⛽️ perfect fuel before training
💪🏼 ready to go snack for anytime of day

For a batch that will last a few days:
• Combine 400g oats (I like to use half jumbo oats & half quick oats) 800g milk of choice, 50g maple syrup & a pinch of salt.
• Mix well, cover & refrigerate overnight.
• Wake up, serve up, decorate with your favourite toppings & enjoy! 😋

Per 100g serving:
(Made with unsweetened oat milk)
Calories ~ 150kcal
Carbohydrates ~ 25g
Protein ~ 5g
Fat ~ 2.5g

#pockitfuel #breakfast #overnightoats #fuel by @pockitfuel

324

5

3 months ago

Banana Bread Rice Krispies 🍌

Two staples combined 🤝🙂‍↕️
Drop a ‘🍌’ below for the recipe & instructions to slide into your DMs!

Nutritional Info Per Slice 🔪
(16 portions)
Calories ~ 160kcals
Carbohydrates ~ 32g
Protein ~ 1.5g
Fat ~ 3.5g

#pockitfuel #ricekrispytreats #bananabread #cycling by @pockitfuel

729

235

3 months ago

Peach pleaseeee 😙

Reachin into the pockets for a fresh peach slice in this weather like 🤤🍑

🛒What You’ll Need:
• 2 eggs
• 150g low fat yoghurt
• 1tsp vanilla extract
• 200g plain flour
• 100g sugar
• Zest of 1/2 lemon
• Pinch of salt
• 1.5tsp baking powder
• 2 medium peaches
• 3tbsp apricot jam to swirl on top (optional)

🧑‍🍳What To Do:
1• Preheat oven to 170°c. Line tin with baking paper.
2• Whisk together eggs, yoghurt & vanilla.
3• Then mix in the flour, sugar, lemon zest, salt & baking powder.
4• Fold in the diced peaches & pour into baking dish. If using, finish by swirling the jam through the top of the cake mixture.
5• Bake for 30-35 minutes, or until golden on top & a skewer comes clean. 😍 Enjoy!

👇🏼 Nutritional Information Per Slice:
(12 Slices)
Calories ~ 135kcal
Carbohydrates ~ 27g
Protein ~ 3.5g
Fat ~ 1.5g

#pockitfuel #fuel #peach #cake #cycling by @pockitfuel

188

8

3 months ago

Piña Colada Rice Krispie 🏄🏼‍♂️🍍🥥

Not quite a mid ride cocktail…but a refreshing tropical hit in this current heat!! 🥵🏝️

How To Make It Yourself👇🏼
1• Line a baking dish with baking paper. Melt 50g butter or coconut oil over a low heat. 🧈 Add 300g marshmallows & continue to melt over low heat.
2• Whilst the marshmallow is melting, in a large bowl combine 200g rice cereal with 50g desiccated coconut & 100g dried pineapple chunks. 🥣
3• Once the marshmallow is completely melted, quickly combine it with the cereal mix.
4• Press firmly into baking dish & leave it to set for around 30mins before portioning & storing in an airtight container. Or pre wrap & pop them in the freezer, ready to go for your next session!🧊

👩‍💻Nutritional Information Per Portion:
(16 portions)
Calories ~ 170kcal
Carbohydrates ~ 33.5g
Protein ~ 1.5g
Fat ~ 3.5g

#pockitfuel
#sportsnutrition
#fuel
#ricekrispytreats
#piñacolada by @pockitfuel

895

10

3 months ago

Been cooking up a different type of bun in the oven 🤪🥧

Apologies for the mini hiatus…The kitchen hasn’t been my favourite place to be lately 🤢 but we’re slowly coming back and ready to create again!

Let me know what you want to see more of!👇🏼💛 by @pockitfuel

524

14

3 months ago

Mini Egg x Rice Krispie 🤩🐣🪺

Satisfy the whole family with this Easter special + any excuse for more mini eggs! 😌

👩🏼‍🍳
1• Melt 50g butter over low heat. Once melted, add 300g marshmallows & continue to melt over low heat.
2• Crush 2 x 74g packet of mini eggs (minus a few that might need testing…👀) & add to the bottom of a lined tin.
3• Add 200g rice cereal to a large bowl, combine with the melted marshmallows.
4• Mix well until all the cereal is covered, transfer to your prepared mini egg tin & press down firmly.
5• Leave to set for minimum 30mins, then cut & enjoy! 💐

ℹ️ Nutritional Information Per Portion: (16 portions)
Calories ~ 180kcals
Carbohydrates ~ 33g
Protein ~ 1.5g
Fat ~ 4.5g

#pockitfuel #minieggs #ricekrispytreats #cycling #sportsnutrition by @pockitfuel

715

14

6 months ago