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15 Favorite Autumn Recipes for Breakfast, Lunch, and Dinner from The Feed Zone Cookbook

The Feed Zone Cookbook recipe Oven-Roasted Whole Chicken by Chef Biju Thomas and Dr. Allen Lim FZC

Here are some favorite Feed Zone recipes that draw from traditional fall flavors. 7 of these recipes are available as samples from the book that you can download and try at home.

10 Minutes to a Real Recovery Meal: Chicken Fried Rice

The Feed Zone Cookbook recipe: Chicken Fried Rice FZC

Why is Chicken Fried Rice an ideal meal for after your next workout? It's a quick and easy recipe to make. It's savory and salty, which means it will taste heavenly after a hard workout. And it's got an ideal mix of fast uptake carbs, proteins, and fats to refuel your body quickly for tomorrow.

Try 154 Vegetarian and Gluten-Free Recipes for Athletes!

The Feed Zone Cookbook recipe breakdown FZC

Together, The Feed Zone Cookbook and Feed Zone Portables offer cyclists, runners, and triathletes over 150 vegetarian and 150 gluten-free recipes.

A Feed Zone Approach to High-Carb, Low-Carb, Paleo, and Everything In Between

The Feed Zone Cookbook by Chef Biju Thomas and Dr. Allen Lim FZC

A Feed Zone reader Tony H. asked, “For the past few months, I’ve adopted a more low-carb approach. I don’t mean a ketogenic diet, but I am limiting my carbs...Are there recipes in your cookbooks that are targeted toward low-carb athletes?”

The Feed Zone Cookbook E-book Is Now Available in More Countries

VeloPress has improved distribution of the e-book edition of The Feed Zone Cookbook to more countries. See the list.

Cyclocross Fuel: The Post-Race Recovery Meal

CC3 Cyclocross Training and Technique CC3 72dpi_400x600_stroke

But what to do after you cross the finish line? Clean up and fuel up are tops on the list, not necessarily in that order. Indeed, even though most amateur cyclocross races last only 45 minutes, your body still needs food for recovery, and it needs it quickly.

Fueling for Cyclocross: The Pre-Race Feed Zone Breakfast

The Feed Zone Cookbook Biju's Oatmeal

It’s 8 a.m. on a Saturday morning. Three hours from now you’ll be lining up at the start of a cyclocross race, readying for 45 minutes of full-throttle action. What does your body need for this mammoth, heart-pounding effort?

How to Substitute for Eggs in the Feed Zone

Feed Zone Portables recipe Basic Baked Eggs by Chef Biju Thomas and Dr. Allen Lim FZP

The Feed Zone Cookbook uses eggs quite a bit, so this poses a problem for our now eggless friends. Fortunately, chef Biju knows how to substitute for pretty much anything.

Thanksgiving Tune-Up: Get Ready for Turkey Day with a Roasted Chicken Test Run

The Feed Zone Cookbook recipe Oven-Roasted Whole Chicken by Chef Biju Thomas and Dr. Allen Lim FZC

Let's face it: cooking for Thanksgiving can be a little stressful, especially when the in-laws are coming over. This weekend, tune-up your Thanksgiving dinner procedure with a dress rehearsal from The Feed Zone Cookbook!

Why Athletes Need a Juicer

Feed Zone Cookbook beet juice

Using a juicer improves the nutrient density of athletes’ diets by significantly increasing the quantity of fruits and vegetables they can handle without the worry of an unbearable amount of fiber load in their GI tract. Try this Beet Juice recipe!

The Reinvention of Tim Johnson

Tim Johnson velonews Skratch Labs

At Interbike last week, one of the VeloPress staff paid a visit to the Skratch Labs booth where Feed Zone Cookbook author Allen Lim was chatting with a bike shop retailer. He stood behind Allen, waiting to say hi, while the retailer thanked Allen for the book saying, "Your book changed my life! People ask me what I've done differently this year to make such a big difference in my racing, and I tell them I bought a cookbook!"

Rice Cake Wrapping Race: Allen Lim vs. Carlos at Dish Gourmet

Feed Zone Portables Rice Cake Wrapping Contest FZP

Who's the fastest rice cake wrapper in Boulder? Watch this showdown between author Allen Lim and Dish Gourmet's Carlos.

How to Make and Wrap a TON of Rice Cakes

How to Wrap Many Rice Cakes FZP

In this video from Skratch Labs, Feed Zone Cookbook co-author and cycling coach Allen Lim demonstrates how to prepare a lot of paper foil at once to speed up wrapping all those portable snacks.

The Definitive Guide to Wrapping Rice Cakes

How to Wrap Rice Cakes FZP

Allen Lim presents a video guide to wrapping rice cakes.

How to Eat Healthy While Traveling: Make a Feed Zone Travel Kitchen

Julian Kyer made a travelling kitchen FZC

Pro cyclist Julian Kyer shares how he eats healthy while traveling using a mini "travel kitchen" he developed with Dr. Allen Lim.

Nut Allergies in the Feed Zone

"I've been playing around with some of the recipes especially for the portables, but I'm not sure what to substitute for nuts since I have a nut allergy. Instead of just skipping nuts from recipes, which really changes the amount of protein, I'd be interested to know what Biju recommends as substitutions."

Allen Lim’s Approach to Real Food for Athletes

Skratch Labs Allen Lim and Real Food for Athletes FZC

In short, Lim graduated with a doctorate in physiology and left the lab to work with pro cyclists. What he found was shocking: professional cyclists riding Grand Tours and eating breakfast cereal for dinner. They knew little about sports nutrition and nothing about cooking.

Try a Favorite Recovery Meal of Tour de France Riders: Feed Zone Chicken Fried Rice

The Feed Zone Cookbook recipe: Chicken Fried Rice FZC

Allen Lim and Biju Thomas have helped overhaul the way several professional cycling teams approach nutrition. During their time cooking at the Tour de France, Lim and Thomas discovered that one of the favorite dishes after finishing a stage was Lim's Chicken Fried Rice

Summery Dishes from The Feed Zone Cookbook

Summery Recipes from Feed Zone Cookbook FZC

Just after the official start of summer, we posted this great selection of Feed Zone recipes that you can make on the grill.

Jens Voigt Will Not Break Away without The Feed Zone Cookbook

Jens Voigt refused to break away without a hearty breakfast from The Feed Zone Cookbook. Just kidding. Jens Voigt always breaks away!

Feed Zone Fish Tacos: Crispy, Healthy, Delicious

Feed Zone Cookbook recipe: Fish Tacos

Fish tacos are excellent year-round. Stock your freezer with frozen filets, which are affordable and readily available. Thin, firm filets like tilapia, snapper, or sole work especially well. Allow 12–24 hours to thaw the fish in the fridge and pat it dry with a paper towel prior to cooking. This allows the breading to cook up crispy and delicious.

Just Beet It: Why Beet Juice Is Good for Endurance Athletes

Feed Zone Cookbook Allen Lim beet juice

In this video Allen Lim talks about why beet juice is an essential part of our athletes daily nutrition and also briefly demonstrates how easy it is to use our Omega Juicer.

What It Takes to Feed a Pro Cycling Team

Their Skratch Labs website has a super cool video series that shows what it takes to support a pro team during a stage race.

The Feed Zone Cookbook Hits the Road in the Skratch Labs Mobile Kitchen

Skratch Labs Mobile Kitchen FZP

Take a look inside the Skratch Labs Mobile Kitchen.

How Long Will Portables Last in the Fridge and in Your Pocket?

How Long Will Portables Last FZP

Readers concerned about food safety have been sending in several versions of these two questions: How long will they last in the fridge or in my pocket? Can I freeze portables?

Fuel Up Your Morning with Sweet Rice Porridge

Leftover rice makes a fast, filling breakfast with this Sweet Rice Porridge recipe. With the help of the egg yolk and the banana, you’ll get just enough protein and sugars.

Pasta Salad with Olives and Beets Will Help You Recover from Your Ride

With the USA Pro Cycling Challenge, we're pleased to present this post-ride meal, Pasta Salad with Olives and Beets, a sweet and savory meal that will restore lost sodium and refuel your muscles with a mix of simple and complex carbs.

What if you cooked every meal in a rice cooker? Julian Kyer tried at the Redlands Bicycle Classic.

Pro cyclist Julian Kyer sent in this report from the road during his week at the Redlands Bicycle Classic, where he finished second on the individual time trial. Sick of eating on the road, Kyer challenged himself to make every meal from a rice cooker! Enjoy.

Recovery Meal: Whole Roasted Chicken

The Feed Zone Cookbook recipe Oven-Roasted Whole Chicken by Chef Biju Thomas and Dr. Allen Lim FZC

Of course, you can easily and affordably purchase rotisserie chicken at your local market, but there's something special about roasting your own. And the leftovers are great when used in other recipes.

Don’t Freeze Those Rice Cakes!

The Feed Zone Cookbook recipe Allen Lim's Bacon Egg Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

Q: When I make rice for Allen Lim's Rice Cake recipe, I end up with more rice cakes than I can handle. Can I freeze extra rice cakes for use another day?

BikeRadar: Skratch Labs Joins the Food Truck Frenzy

BikeRadar Skratch Labs Food Truck FZC

Skratch Labs new food truck and mobile kitchen

Kids Cooking from The Feed Zone Cookbook: Meet Elliott, the 10 Year-Old Triathlete and Feed Zone Chef

Kids Cooking from Feed Zone Cookbook FZC

A 10-year old says, "If you are a parent, you should totally let your kids eat on the trampoline and make meals from The Feed Zone." See their story and the recipes they chose.

Try 104 Vegetarian and Gluten-Free Recipes for Endurance Athletes

How many vegetarian and gluten-free recipes in The Feed Zone Cookbook? FZC

How many vegetarian and gluten-free recipes are in The Feed Zone Cookbook?

Outside Magazine Declares: “Best Energy Bar Ever!”

Outside magazinere views Feed Zone Cookbook FZC

Outside Magazine Declares: "Best Energy Bar Ever!"

Kids Cooking from The Feed Zone Cookbook: So Easy Two Kids Can Cook It!

Feed Zone Cookbook meatballs FZC

A kid squishes meatballs for The Feed Zone Cookbook recipe Meatballs in Red Wine Sauce.

No Ghostwriters Here. Feed Zone Recipes Are Athlete-Tested and Approved.

New York Times cookbook ghostwriters FZC

The New York Times has published a story by a cookbook ghostwriter that gives an interesting view into what we at VeloPress think is a bit of a strange corner of book publishing.

How Should Women Should Fuel Differently?

Dr. Allen Lim FZT 1600px

Allen Lim answers questions about iron, bone density, and eating real food on this website for active women.

A Look Inside the New Skratch Labs (fka “Secret Drink Mix”)

Allen Lim and Biju Thomas are co-authors of The Feed Zone Cookbook, but they have day jobs, too. Lim has founded Skratch Labs, a company that aims to improve how athletes support their training and racing through better food and drinks.

You’ve Got to Try the Sweet Rice Porridge

Feed Zone Cookbook recipe: Sweet Rice Porridge FZC

Athlete review of Feed Zone Cookbook recipe: Sweet Rice Porridge

The Endurance Sports Junk Food Drawer

endurance sports junk food

Let's just get this out there: we've all got an endurance sports junk food drawer. It might be a desk drawer at work, space in a locker, or a shelf in a cabinet at home that is brimming with pre-packaged, store-bought sports junk food.

Reynolds Wrap Non-Stick Pan Lining Paper: Good for Portables?

A reader Patricia was kind enough to post a comment about a new product she's found useful for wrapping some of the portable recipes in The Feed Zone Cookbook: Reynolds Wrap non-stick Pan Lining Paper.

Eating Well in the New Year with The Feed Zone Cookbook

Racing Weight RW2 96dpi 400x600 stroke

Racing Weight and The Feed Zone Cookbook can help you eat healthy this year.

How to Make — and Wrap — Allen Lim’s Rice Cakes

The Feed Zone Cookbook recipe Allen Lim's Bacon Egg Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

VeloNews.com has posted the last of its cooking show video series Inside the Feed Zone.

Chef Biju’s Ground Turkey Chili Recipe

Chef Biju's Ground Turkey Chili Recipe FZC

Every once in awhile, Biju sends in a recipe just for the heck of it!

Inside the Feed Zone video series: Biju’s Oatmeal

The Feed Zone Cookbook recipe: Biju's Oatmeal by Chef Biju Thomas and Dr. Allen Lim FZC

Rice or pasta are common pre-race breakfast staples for professional cyclists, but at the 2011 Tour of California Chris Horner and the RadioShack team proved that oatmeal can be the breakfast of champions.

Feed Zone Recipe Video: Whole Roasted Chicken

The Feed Zone Cookbook recipe Whole Roasted Chicken FZC

We here in The Feed Zone Cookbook Test Kitchen are big fans of Biju's Whole Roasted Chicken recipe.

Outside Magazine Profiles The Feed Zone Cookbook, Releases Free Recipe

Outside magazine reviews The Feed Zone Cookbook FZC

Outside Magazine Profiles The Feed Zone Cookbook, Releases Free Recipe

Chef Biju’s Perfect Baked Squash (or Pumpkin!) Soup

Chef Biju Thomas recipe: Perfect Baked Squash Soup

Pumpkins and squash are everywhere right now and super cheap. Follow this easy 2-step recipe to roast a perfect winter squash or pumpkin every time.

VeloNews.com Goes Inside The Feed Zone with Video Series

The Feed Zone Cookbook Video Series on VeloNews.com Inside the Feed Zone FZC

VeloNews.com has begun a video series on its website featuring Dr. Allen Lim and Chef Biju Tho

Happy Thanksgiving! Enjoy a Whole Roasted Chicken.

The Feed Zone Cookbook recipe: Whole Roasted Chicken FZC

For those readers who, like us, are celebrating Thanksgiving, we offer this repost of The Feed Zone Cookbook's Whole Roasted Chicken recipe. This recipe offers a meal much like Thanksgiving, but with about a tenth of the work and expense.

“Snow Day” Banana Cobbler

Feed Zone Snow Day Banana Cobbler FZC

Chef Biju's Snow Day Banana Cobbler is not in The Feed Zone Cookbook, but the book does have several healthy dessert indulgences that scratch the sugar itch.

What Inspired The Feed Zone Cookbook? Dr. Allen Lim Shares His Story.

Allen Lim and Biju Thomas cooking FZC

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.

Pro Athletes Praise Allen Lim, Biju Thomas, and The Feed Zone Cookbook

The Feed Zone Cookbook FZC_96dpi_400pw_str_NOLOGO

See what professional athletes have said about Dr. Allen Lim, chef Biju Thomas, and The Feed Zone Cookbook.

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