ROCKET FUEL Recipe: Farro Egg Cakes

Rocket Fuel Recipe Farro Egg Cakes by Matt Kadey

These egg cakes/handheld frittatas follow the rules of post-training nutrition, namely teaming up carbs and protein.

ROCKET FUEL Recipe: Chocolate Banana Lettuce Wraps

Rocket Fuel Recipe Chocolate Banana Lettuce Wraps by Matt Kadey

If starch before a workout leaves you feeling sluggish, try this fresh approach to a wrap.

ROCKET FUEL Recipe: Hash Brown Bacon Patties

Rocket Fuel Recipe Hash Brown Bacon Patties by Matt Kadey

When you are suffering gel and bar fatigue, these portable hash browns are sure to lift your spirits and keep you moving strong.

ROCKET FUEL Recipe: Tuna Balls

Rocket Fuel Recipe Tuna Balls by Matt Kadey

Tuna balls? Yep, tuna balls. These little balls of protein and carbs are the ultimate in fanciful post-training food.

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?

ROCKET FUEL Recipe: Hand Pies

Rocket Fuel by Matt Kadey Hand Pies

Cycling down the iconic Ruta 40 in Argentina became a whole lot tastier when my girlfriend and I discovered that the handheld pies known as empanadas make for stellar on-the-go fuel. After extensive sampling, we deemed Caprese our favorite flavor, but the great thing with empanadas, as these incarnations demonstrate, is that they are soRead more »

ROCKET FUEL Recipe: Hot Chocolate Recovery Smoothie

Rocket Fuel by Matt Kadey RF Hot Chocolate Recovery Smoothie

After a crisp late-fall run or a full day of cross-country skiing, you’re not likely to be craving a frosty drink. That’s the beauty of this smoothie: It’s reminiscent of hot chocolate but with the carbs and protein needed for recovery. Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure byRead more »

ROCKET FUEL Recipe: Turkey Muffins

Rocket Fuel by Matt Kadey RF Turkey Muffins

If your workout was dominated by a sweet deluge of gels and chews, these savory muffins will offer your palate a shred of comfort. They’re a tasty reward for getting through a tough workout, and they also contain a notable amount of protein to fire up muscle recovery and growth. They’re especially good when warmedRead more »

ROCKET FUEL Recipe: Toast Stacks

Rocket Fuel by Matt Kadey Toast Stacks

No offense to peanut butter, but when it comes to recovery toast you can stack on a more inspiring combination of ingredients to deliver the carbs and protein you need to revive after a tough workout. Enjoy these even more by using crusty bread from a local artisanal baker. For an even bigger dose ofRead more »

ROCKET FUEL Recipe: Graham Cracker Pumpkin Butter Smash

Rocket Fuel by Matt Kadey RF Turkey Muffins

Good for more than s’mores, graham crackers are a great vehicle for transporting this velvety pumpkin butter into your body for a shot of pre-workout carbs. You can now even find gluten-free graham crackers. These can also work for fueling as you push the pace during a workout, but keep in mind that the crackersRead more »

ROCKET FUEL Recipe: Sweet Potato Tots

Rocket Fuel Recipe Sweet Potato Tots by Matt Kadey

Tender on the inside with a nutty crisp on the outside, these energy bombs flip a switch that tells your body to mover harder, faster, and longer. So grab a bunch and get out there. The secret ingredient is coconut flour, which works its magic to absorb some of the excess moisture from the mashedRead more »

ROCKET FUEL Recipe: Apple Sandwiches

Rocket Fuel Recipe Apple Sandwiches by Matt Kadey, RD

APPLE SANDWICHES This riff on iconic PB&J is great for both gym bags and lunch boxes. The dynamic duo of apple and figs provides carbs to give you the little rev your body needs. You can add extra crunch by sprinkling on some granola. Enjoy this free recipe from Rocket Fuel: Power-Packed Food for SportsRead more »

Praise for Rocket Fuel! See what pros, experts, and media are saying.

Rocket Fuel by Matthew Kadey, RD RF

See what experts are saying about Rocket Fuel by Matthew Kadey, RD.

Turmeric Ginger Tonic: An Anti-Inflammatory Tea from Rocket Fuel

Rocket Fuel Recipe Turmeric Ginger Tonic by Matt Kadey

More and more athletes are turning to turmeric and ginger for their anti-inflammatory powers.

ROCKET FUEL Recipe: Orange Crush Power Bites

Rocket Fuel Recipe Orange Crush Power Bites by Matt Kadey

Orange slices are a traditional halftime snack for kids, but you can upgrade with these Orange Crush Power Bites!

ROCKET FUEL Recipe: Granola Bites

Rocket Fuel Recipe Granola Bites by Matt Kadey

Who says granola has to be served from a bowl? These little bundles of nutrients are an on-the-go way to carry your beloved hippie food. You will be perfectly happy getting lost in the woods or stuck on the steepest of inclines if you have these nearby. Enjoy this free recipe from Rocket Fuel: Power-PackedRead more »

ROCKET FUEL Recipe: Salted Quinoa Almond Fudge Cups

Rocket Fuel Recipe Salted Quinoa Almond Fudge Cups by Matt Kadey

Recovery fudge? OH YEAH: Recovery Fudge! This recipe from sports nutritionist Matt Kadey includes extra recovery protein and carbohydrates.

Feed Zone Portables Recipe: Spinach & Red Pepper Polenta Cakes, a Savory Portable Snack

Feed Zone Portables Recipe: Spinach and Red Pepper Polenta Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

Try this recipe for spinach and red pepper polenta cakes, a delicious portable snack made from real food.

The Best Aid Station Foods for Ultramarathoners

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Do you know the #1 reason ultrarunners drop out of a race? It's gastro-intestinal issues. Try Feed Zone Portables, which makes great portable fuel for ultramarathon.

Moisture Matters: Why Real Food Is Better than Sports Bars

water bottles and rice cakes FZP

Real food and sports nutrition products are pretty similar except in one important way: The packaged products are very dry while real food contains a lot of water. In this new video from Skratch Labs, Lim demonstrates the difference between sports bars that contain 3-10% water by mass and the rice cakes found in Feed Zone Portables, which contain 60-80% water by mass.

Sick of Sweet? Try Savory Bacon and Egg Rice Cakes

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

Dr. Allen Lim started making his now famous Bacon and Egg Rice Cakes at training camps and races to give athletes something savory and fresh to eat while on the bike. They became a huge hit because riders were tired of pre-packaged, sweet foods. Sometimes savory hits the spot!

Why Real Food Is Better than Gels, Blocks, and Sports Bars

Feed Zone water bottles and rice cakes FZC

Dr. Allen Lim found that real food and sports nutrition products are pretty similar except in one important way: The packaged products are very dry while real food contains a lot of water.

Replace Gels and Energy Blocks with Real Food Snacks: Try Chocolate & Sea Salt Sticky Bites

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Chocolate and Sea Salt Sticky Bites are an athlete favorite for their one-bite combo of salty sweetness.

Portable Snacks and Food Safety

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

Readers concerned about food safety have been asking: is it safe to keep portable snacks in my hot, sweaty pocket? For how long? Dr. Allen Lim and chef Biju Thomas respond.

ROCKET FUEL Recipe: Mediterranean Mini-Muffins

Rocket Fuel Recipe Mediterranean Mini-Muffins by Matt Kadey

Inhale one of these bite-sized muffins, close your eyes, and imagine you’re cycling in the Italian countryside.

Which Is Better? Real Food vs. Packaged Sports Nutrition Products

sports foods vs. real food

Real food tastes better and performs better than pre-packaged sports nutrition products. Check out these simple, DIY sports nutrition snacks from Rocket Fuel.

ROCKET FUEL Recipe: PB&Berry Protein Oats

More proof that breakfast is great at any time of day, these make-ahead gussied-up oats are ready to help you recover the minute your workout comes to a halt. Soaking the oats removes the need to cook them, making this recipe a great option for transporting with you if you’re going to be away fromRead more »

ROCKET FUEL Recipe: Blueberry Protein Freezer Pancakes

By thinking ahead and making up a batch of these protein-rich pancakes and freezing them, you can almost instantly enjoy a taste of breakfast for your recovery meal. Forget the fork and knife, just reheat and eat them hand-to-mouth style. Lemon zest adds a nice lemony essence to each bite. Enjoy this free recipe fromRead more »

ROCKET FUEL Recipe: Beet Pistachio Bars

Juice isn’t the only way to get your pre-workout beet power. Thanks to a carefully planned combination of ingredients, these tender bars aren’t overly beety, making them a bright addition to your sports-nutrition plan. Taking the time to roast the beets helps coax out their natural sweetness. I’ve listed the chocolate chips as optional, butRead more »

The Return of Real Food: How Real Food Can Fuel Your Exercise & Adventures

Enjoy this free excerpt from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel! While the origins of the premade, packaged energy-food market can be disputed, fewRead more »

Apple Sweet Potato Mash, a Delicious Autumn Pre- or Post-Workout Power Snack

Rocket Fuel Recipe Apple Sweet Potato Mash by Matt Kadey

High in complex carbohydrates, the sweet spud can provide some long-lasting energy for your impending exercise pursuit.

ROCKET FUEL Recipe: Millet Cherry Bars

Here’s more proof that you don’t need to dish out your hard-earned cash for energy bars designed in factories when making your own inspiring version is easy, even for the culinary challenged. Not just for the birds, millet is an inexpensive gluten-free grain that gives these bars great texture and nutritional firepower. Enjoy this freeRead more »

What’s Inside: ROCKET FUEL by Matt Kadey, RD

In Rocket Fuel: Power-Packed Food for Sports and Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures. Here’s a close look at the recipes and sports nutrition guidelines you’ll find inside the book. Recipe List INTRODUCTION Back to the Kitchen: It Works,Read more »

ROCKET FUEL Recipe: Beast Bars

It’s time to get a little Revenant like Leo. Jerky–energy bar hybrids are at the forefront of the energy bar revolution. Consider this tender and protein-packed DIY version your tribute to the mammoth-hunting caveman of yesteryear. Each bar also supplies a shot of energy-boosting iron, particularly important for active women. There are two important ingredientsRead more »

More detail on ROCKET FUEL by Matt Kadey, RD

In Rocket Fuel, award-winning dietitian Matt Kadey offers up delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures. Kadey’s ingenious Rocket Fuel foods—like easy-to-make muffins, bars, pies, bites, gels, smoothies, balls, wraps, and cookies—will inspire how you fuel for your favorite sports. Since studies show that real food works justRead more »

Coming Soon! Real-Food Snacks in ROCKET FUEL

In Rocket Fuel, James Beard Award-winner Matt Kadey, RD, offers up innovative, delicious, and convenient real-food recipes to power everyday exercise and weekend adventures. Kadey’s ingenious recipes include whole food snacks like pudding, muffins, bars, slushies, pancakes, bites, wraps, cakes, cups, and more. Whole foods are a healthier, tastier performance fuel than highly processed sportsRead more »

Wrap Your Portables in NEW Skratch Paper!

FZP Skratch Labs Skratch Paper rice_cake_1000x1000_2_1024x1024

Skratch Labs has just announced Skratch Labs Skratch Paper, a new parchment paper that is strong and shape holding for protecting your portables while still being easy to open during activity. Better yet, Skratch Paper is pre-cut, which eliminates scissoring and guesswork.

Velotry: Do Not Use Feed Zone Portables as Directed

Velotry FZP

Terrie at Velotry offers this "non-expert" perspective on how Feed Zone Portables has helped her cycling and her family: for pretty much everything.

Feed Zone Portables Recipe: Fig and Honey Rice Cakes Are Sweet Goodness in Your Pocket

The Feed Zone Cookbook recipe Fig and Honey Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZC

We’ve put a gluten-free spin on the classic fig cookies that many of us grew up eating. These cakes make a sweet portable snack, but because of the excellent fiber that is in the dried fruit, they work even better as a snack following a workout or between meals. If figs aren’t your favorite, try raisins or dates instead.

How Pro Cyclists Stay Hydrated

Skratch Labs Hydration Mix Lemon-Lime 1 pound bag

Pro athletes know a lot about sweat! They know their sweat rate and they know what's in their sports drinks. Find your sweat rate and see how the pros stay hydrated.

How Many Calories Do Pro Cyclists Need?

Feed Zone riders FZC

Pro cyclists need to consume almost three times the number of calories when racing or training as the average person—about 6000-7000 calories per day.

Feed Zone Portables Recipe: Gluten-Free Waffle Sandwiches

Feed Zone Portables recipe Gluten-Free Banana Waffles by Chef Biju Thomas and Dr. Allen Lim FZP

Before your next long ride, trail run, or hike, you can whip up this free sample recipe from Feed Zone Portables: Gluten-Free Banana Waffles. Watch this video on how to make this delicious portable snack recipe.

Feed Zone Portables Recipe: Blueberry & Chocolate Coconut Rice Cakes

Feed Zone Portables recipe Blueberry Chocolate Coconut Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

Inside the Skratch Labs Mobile Kitchen at the Tour of California

inside the Skratch Labs Mobile Kitchen

At this week's AMGEN Tour of California, Skratch Labs is cooking food and providing their hydration beverages to all teams and staff, both on the race course and in the race hotels!

Chef Biju’s Fruitcake for Athletes

Chef Biju Thomas fruitcake for athletes FZC

I've always thought that fruitcake gets a bad rap. Most fruitcake recipes are complicated and include too many ingredients. Here's my take on a simple and more healthy version.

How to Eat and Drink During Winter Exercise

Dr. Allen Lim discusses the importance of staying hydrated and fueled during cold weather exercise in this Skratch Labs Blog.

How to Wrap a Round Portable Snack

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

In this new video from Skratch Labs, chef Biju Thomas demonstrates how to wrap a round portable snack like Basic Baked Eggs.

Real-Life Riding, Racing, and Eating in the Feed Zone

Jeremy Morgan Feed Zone

Jeremy Morgan is a mtb racer with the Twin Six team and the rider behind the blog RubberSideDown and he is living in the Feed Zone. See how he's using the Feed Zone cookbooks to improve his nutrition and riding.

5 Favorite Fall Snacks from Feed Zone Portables

Feed Zone Portables recipe Spiced Pumpkin Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

Fuel your workouts and racing with seasonal flavors!

Feed Zone Portables Recipe: Basic Baked Eggs

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

According to Dr. Allen Lim and chef Biju Thomas, eggs are the peloton's favorite source of protein. Why? It's as much about practicality as it is about taste. At home or on the road, eggs are affordable, easy to find, and simple to prepare in a variety of ways.

Meet Chef Biju Thomas, The Man Who Feeds the Peloton

Bicycling magazine Chef Biju Thomas

This video The Man That Feeds the Peloton shows Biju explaining how he's not just cooking for riders or individual teams anymore. The Tour of California asked Biju to write up the menu for ALL the teams at the race. The Feed Zone approach is reaching more pros than ever.

The Best Portable Snacks for Ultrarunners

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Do you know the #1 reason ultrarunners drop out of a race? It's gastro-intestinal issues. Try Feed Zone Portables, which make great portable fuel for ultramarathon.

Feed Zone Portables Recipe Video: Blueberry & Chocolate Coconut Rice Cakes

Feed Zone Portables recipe Blueberry Chocolate Coconut Rice Cakes by Chef Biju Thomas and Dr. Allen Lim FZP

In this new video from Skratch Labs, Chef Biju shows how to whip up a whole tray of Blueberry and Chocolate Coconut Rice Cakes before your next big group ride.

Top Off Your Tank with Bite-Sized Power: Try Chocolate & Sea Salt Sticky Bites

Feed Zone Portables recipe Sticky Bites by Chef Biju Thomas and Dr. Allen Lim FZP

Chocolate and Sea Salt Sticky Bites are an athlete favorite for their one-bite combo of salty sweetness.

A Perfect Mix of Fuel and Flavor: Try the Crispy Rice Omelet!

Feed Zone Portables Recipe: Crispy Rice Omelet by Chef Biju Thomas and Dr. Allen Lim FZP

The Crispy Rice Omelet is a perfect mix of fuel and flavor. Chef Biju shows you how to whip up an omelet in just a few minutes. Take a look!

How to Wrap Any Portable Snack

FZP Skratch Labs Skratch Paper rice_cake_1000x1000_2_1024x1024

In this video from Skratch Labs, Allen Lim demonstrates how his rice cake wrapping technique can wrap, well, pretty much any snack.

The Athlete’s Kitchen: How to Gear Up Your Feed Zone Kitchen for Better Eating

Feed Zone Portables by Chef Biju Thomas and Dr. Allen Lim

Create your own ultimate Feed Zone kitchen with Chef Biju Thomas' recommended shopping list for food and kitchen gear. Check out this Amazon List to help find the gear and appliances more easily.

Feed Zone Portables Recipe: Gluten-Free Chocolate Chip Cookies

Feed Zone Portables recipe Gluten-Free Cookies by Chef Biju Thomas and Dr. Allen Lim FZP

In this Feed Zone Portables video from Skratch Labs, Chef Biju shows how to make gluten-free cookies that actually taste good! And you’ll see in the video that this is a simple, quick recipe. Enjoy the video, buy your copy of Feed Zone Portables, or try out the sample recipe below. Try this recipe yourself! Read more »

What Pro Athletes Say About Feed Zone Portables

Rebecca Rusch FZP

See what professional athletes say about Feed Zone Portables.

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.

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."

Skratch Labs Unveils New Prototype Portable Rice Cake!

Skratch Labs Apple Cinnamon Rice Cakes FZP

Skratch Labs new rice cake apple-cinnamon rice cakes

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?

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.

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.