The Feed Zone Cookbook

Fast and Flavorful Food for Athletes

By Biju Thomas, Dr. Allen Lim


The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare.

In stock


The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare.

When Dr. Allen Lim left the lab to work with pro cyclists, he found a peloton weary of food. For years the sport’s elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real world, where hungry athletes must buy ingredients; make meals; and enjoy eating before, during, and after each workout, day after day.

So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas.

Chef Biju and Dr. Lim vetted countless meals with the world’s best endurance athletes during the world’s most demanding races. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, nutritious recipes to make meals easy to prepare, delicious to eat, and better for performance.

The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. Allen and Lim offer breakfasts and pre-workout meals from oatmeal to egg dishes, portable foods that taste great during exercise including rice cakes and muffins, after-workout recovery meals and snacks that recharge your muscles quickly, dessert drinks and treats, simple sauces and dressings, and delicious dinners including chef Biju’s favorite pastas, soups and salads, empanadas, pizzas and burgers, seafood, Indian cuisine, grilled dishes, poultry, pork, and beef. With simple recipes requiring just a handful of ingredients, Biju and Allen show how easy it is for athletes to prepare their own food, whether at home or on the go. You will love how many recipes from The Feed Zone Cookbook make it into your regular rotation of favorite meals.

The Feed Zone Cookbook includes

  • 150 delicious recipes illustrated with full-color photographs
  • Breakfasts, lunches, recovery meals, dinners, snacks, desserts
  • Portable real food snacks, including Lim’s famous rice cakes
  • Allen Lim’s approach to the practice of food for athletes
  • Dozens of quick-prep meals for before and after workouts
  • Shortcuts, substitutions, and techniques to save time in the kitchen
  • Over 100 gluten-free and vegetarian alternatives to favorite dishes

The Feed Zone Cookbook offers a simple, fresh way for athletes to enjoy cooking and dramatically improve their workout nutrition. Lim and Thomas strike the perfect balance between the science of nutrition and the practice of eating. You’ll taste the difference. You’ll feel the difference. And you may begin thinking differently how food can make sports better.

For even more portable recipes from the Feed Zone, don’t miss Feed Zone Portables. And for dinners that will delight your friends and family, see the new Feed Zone Table.

Try sample recipes on the VeloPress Feed Zone Page.

The Feed Zone Cookbook: Fast and Flavorful Food for Athletes
Biju Thomas and Dr. Allen Lim
Hardcover with full-color photographs throughout
6 1/2″ x 8″, 320 pp., $24.95, 9781934030769

The Feed Zone Cookbook: Fast and Flavorful Food for Athletes

Biju Thomas, Dr. Allen Lim

Shipping Dimensions: 6.77in x 8.21in x 1.21in pp $24.95, Inventory 9781934030769, Shipping 1.00lbs

Foreword by Levi Leipheimer

Foreword by Timmy Duggan



• Food Timing: Pre-Workout, Workout, Post-Workout

• How Hungry Are You? Counting Calories and Managing Hunger

• Divergent Ideas on Diet: Carbohydrate, gluten-free, and vegetarian

• Hydration


• How We Use Macronutrients: Carbohydrates, protein, and fat

• Building Your Plate

• Feed Zone Cooking Guidelines: Smart substitutions, good shortcuts, reasonable indulgences, cooked and ready ingredients, recycling food

• Common Ingredients: What you should know about rice, eggs, sugar, and salt

• The Athlete’s Kitchen: What you need to get started


Breakfasts: 26 recipes including homemade cereals, oatmeal, porridge, sandwiches, potato cakes, burritos, egg dishes, hash, tacos, pancakes, french toasts

Portable Foods: 12 recipes including rice cakes, potato cakes, burritos, empanadas, waffles, griddle cakes, and muffins

Apres: 29 recipes including quick recovery, small plates, handhelds, big plates, one-pot stews, and poultry

Dinner: 39 recipes including pastas, soups, salads, empanadas, tacos, pizzas, burgers, seafood, Indian cuisine, grilled options, poultry, pork, and beef

Desserts: 8 recipes including drinks, puddings, and cakes

Basics: 47 recipes and techniques for cooking sides, sauces, dressings, and toppings

At the Back: How to Make Cooked and Ready Foods, Nutrition Data for Additions and Alternatives, Conversions




About the Authors


Preview book.

The Feed Zone Cookbook features unique, simple recipes for quick meals that will help fuel your workouts and speed recovery.” — Men’s Journal

“Tons of straightforward meal recipes (breakfast, lunch, and dinner) that are both quick and easy to prepare…These meals are perfectly tuned to deliver maximum performance and optimized recovery.” — Outside

“A no-fuss guide to preparing good food that will satisfy an athlete’s cravings and prepare the body for top performance.” — Swimming World

“Lim and Thomas have spent decades working with endurance athletes to find the balance between taste, sport-specific nutrition, and portability.” — Men’s Health

The Feed Zone Cookbook is something every athlete will want to have in the kitchen, not on the bookshelf…There is so much excellent data in this book on the science of eating it is easy to forget that the recipes are actually delicious.” — Ultrarunning

“The ultimate guide for triathletes who want to support their training with delicious, wholesome food.” — Triathlete

The Feed Zone Cookbook was a huge hit and probably the most popular book in the Canadian Running office over the last couple of years.” — Canadian Running

“The foods described are intentionally simple to prepare, impressively flavorful, easy to digest, and incorporate mostly basic ingredients that should be readily available…Just honest-to-goodness recipes made with real food.” — Bike Radar

“Packed with recipes that will not only offer healthy alternatives, but actually taste good as well.” —

“The beauty of The Feed Zone Cookbook is that it is practical and based on real-life experience—not just theory…Let The Feed Zone help you find your way into the kitchen with enthusiasm.” —

“Blending science and practice from Lim and Chef Biju Thomas, the book offers wisdom on food timing, counting calories and managing hunger, and help navigating your way through divergent ideas on diet and food trends. Dr. Lim’s experience is just the kind of thing us serious athletes look for in a cookbook author. For athletes who train hard and appreciate fresh, wholesome food and creative fusions of flavors, this one won’t disappoint.” — LAVA magazine

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