Synopses & Reviews
When Dr. Allen Lim left the lab to work with professional cyclists, he found athletes weary of processed bars and gels and the same old pasta. So Lim joined professional chef Biju Thomas to make eating delicious and practical. When the menu changed, no one could argue with the race results. Their groundbreaking
Feed Zone Cookbook brought the favorite recipes of the pros to everyday athletes.
In their new cookbook Feed Zone Portables, Chef Biju and Dr. Lim offer 75 all-new portable food recipes for cyclists, runners, triathletes, mountain bikers, climbers, hikers, and backpackers. Each real food recipe is simple, delicious during exercise, easy to make—and ready to go on your next ride, run, climb, hike, road trip, or sporting event.
Feed Zone Portables expands on the most popular features of The Feed Zone Cookbook with more quick and easy recipes for athletes, beautiful full-color photographs of every dish, complete nutrition data, tips on why these are the best foods for athletes, and time-saving ways on how to cook real food every day.
In his introduction to Feed Zone Portables, Dr. Lim makes the case for real food as a more easily digestible, higher-performance source of energy than prepackaged fuel products. He shows how much athletes really need to eat and drink at different exercise intensities and in cold or hot weather. Because the body burns solid and liquid foods differently, Lim defines a new approach for athletes to drink for hydration and eat real food for energy.
Feed Zone Portables includes
• 75 all-new recipes that taste great during exercise: Rice Cakes, Two-Bite Pies, Griddle Cakes, Waffles, Baked Eggs, Sticky Bites, Rice Balls, Ride Sandwiches, Baked Cakes, and Cookies
• A smart introduction on how real food works better for athletes
• More than 50 no-fuss gluten-free recipes, including great-tasting cookies and cakes
• More than 50 vegetarian recipes
With the recipes, ideas, and guidance in Feed Zone Portables, athletes will nourish better performance with real food and learn to prepare their own creations at home or on the go.
Review
Praise for The Feed Zone Cookbook“The Feed Zone Cookbook features unique, simple recipes for quick meals that will help fuel your workouts and speed recovery.” — Men’s Journal “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 Cookbook help you find your way into the kitchen with enthusiasm.” — Active.com “[The Feed Zone Cookbook is] packed with recipes that will not only offer healthy alternatives, but actually taste good as well.” — NBCSports.com “The chapter on homemade energy bars, which are made from rice and eggs and other savories, is probably the single most unique feature. However, there's also tons of straightforward meal recipes (breakfast, lunch, and dinner) that are both quick and easy to prepare.” — Outside magazine “The foods described are intentionally simple to prepare, impressively flavorful, easy to digest…Just honest to goodness recipes made with real food.” — BikeRadar “The Feed Zone Cookbook is allowing us to have our cake and eat it too…Packed with tasty recipes.” — Paved magazine “The Feed Zone Cookbook is the ultimate guide for triathletes who want to support their training with delicious, wholesome food.” — Triathlete magazine “Dr. Lim’s experience is just the kind of thing us serious athletes look for in a cookbook author….For the athlete on your list who trains hard and appreciates fresh, wholesome food and creative fusions of flavors, The Feed Zone Cookbook won’t disappoint.” — LAVA magazine “[A cookbook] geared towards athletes that actually has recipes that make you excited to hit the kitchen…Creative, beautiful, and inspiring…straightforward, yummy, and yes, actually good for us athletes.” — 3/GO magazine “Biju and Allen actually got me into the kitchen, cooking these recipes.” — Levi Leipheimer, professional cyclist for Omega Pharma-Quickstep, from his foreword to The Feed Zone Cookbook “Biju makes cooking high-quality, nourishing food easy. His recipes are mind-blowingly simple, but their flavors and quality are as high as a five-star restaurant. Biju will inspire you to want to cook.” — Matthew Busche, professional cyclist for Team RadioShack Nissan Trek and U.S. national road cycling champion “Allen Lim has helped me fill my gas tank for many years: everything from breakfast burritos in Georgia to rice cakes and scrambled eggs in the Alps. Some of Lim’s foods are scientific and others just feel good, but one ingredient was always present: passion from the Asian Equation.” — Christian Vande Velde, professional cyclist for Team Garmin-Sharp
Review
“A book like this is invaluable. Whether youre like me or just a casual Sunday cyclist, youre going to love Feed Zone Portables because from now on you arent going to eat just because you have to in order to make it home from your ride. You will reach into your back pocket for a Feed Zone portable and feel like a kid with a candy bar. You will be rewarding your body with the goodness within these pages. Dont be surprised if you ride longer and harder than ever before.” — Taylor Phinney, professional cyclist for BMC Racing Team and 2-time Olympian
“My gold medal ride in London was fueled by Bijus Oatmeal. I told Allen to change the name to Gold Medal Oatmeal. It took a team to win—I left my nutrition to the experts and they left the ride to me.” — Kristin Armstrong, professional cyclist and 2-time Olympic gold medalist, 2-time UCI World Time Trial Champion
“One bite showed me a lot of what I was missing. Eating real, flavorful, and simple food was a revelation. Being around Allen and Biju began to ground me and my diet. Good food may only be a portion of what it takes to ride professionally, but to me it has been truly life changing. I believe that not knowing what to eat and when to eat it can be as detrimental to performance as shirking your training. Now that my nutrition is dialed in, I can focs on the other important aspects of training and racing.” — Tim Johnson, professional cyclist for Cannondale P/B Cyclocrossworld.com
“Having personally handed out hundreds of Feed Zone rice cakes to some of the best athletes on the planet, I can attest that there is a direct correlation between these portables and improved performance and recovery. Simply put, this is very healthy, creative food developed by smart people who care…and the taste is sublime!” — Davis Phinney, Olympic bronze medalist, USPRO National Champion, 2-time Tour de France stage winner
“After being introduced to The Feed Zone, I began to realize there was another way to eat that actually nourished me as an athlete. I didnt have to live off of processed bars, which dehydrated me and upset my stomach. I started trying recipe after recipe and fell in love with making (and eating) rice cakes. I found they were the perfect snack to help me sustain a fully day of climbing. It was great to actually be eating real food throughout the day.” — Matt Segal, professional rock climber for North Face Athlete Team
“Recipes from Feed Zone are my new, not-so-secret training tool. They deliver huge taste and even bigger performance benefits. My third consecutive womens course record at the Leadville Trail 100 is proof.” — Rebecca Rusch, professional cyclist and 4-time winner Leadville Trail 100, 3-time 24-Hour Solo Mountain Bike World Champion
“Training is a good excuse to inhale more of the goodness coming out of Bijus oven. These recipes are easy, tasty, effective, and made with real love for sport and food.” — George Bennett, professional cyclist for RadioShack-Leopard-Trek Pro Cycling Team
“Allen and Biju introduced me to the concept of eating real food in triathlon training and racing and it has made all the difference. Using portables on the bike, I can head out onto the run feeling fueled and ready to race hard to the finish.” — Kristen Peterson, professional triathlete and aquathlon national champion
“Biju has a way of making great food in impossible situations. Its always an adventure with Biju at the helm.” — Jarka Duba, President POC USA
“Dr. Lims experience is just the kind of thing us serious athletes look for in a cookbook author.” — LAVA magazine
“Biju and Allen actually got me into the kitchen, cooking these recipes.” — Levi Leipheimer, professional cyclist for Omega Pharma-Quickstep, from his foreword to The Feed Zone Cookbook
“Biju makes cooking high-quality, nourishing food easy. His recipes are mind-blowingly simple, but their flavors and quality are as high as a five-star restaurant. Biju will inspire you to want to cook.” — Matthew Busche, professional cyclist for Team RadioShack Nissan Trek and U.S. national road cycling champion
“Allen Lim has helped me fill my gas tank for many years: everything from breakfast burritos in Georgia to rice cakes and scrambled eggs in the Alps. Some of Lims foods are scientific and others just feel good, but one ingredient was always present: passion from the Asian Equation.” — Christian Vande Velde, professional cyclist for Team Garmin-Sharp
Review
“A book like this is invaluable. Whether youre like me or just a casual Sunday cyclist, youre going to love
Feed Zone Portables. You will be rewarding your body with the goodness within these pages. Dont be surprised if you ride longer and harder than ever before.” —
Taylor Phinney, professional cyclist for BMC Racing Team and 2-time Olympian“My gold medal ride in London was fueled by Bijus Oatmeal. I told Allen to change the name to Gold Medal Oatmeal. It took a team to win—I left my nutrition to the experts and they left the ride to me.” — Kristin Armstrong, professional cyclist and 2-time Olympic gold medalist, 2-time UCI World Time Trial Champion
“Good food may only be a portion of what it takes to ride professionally, but to me it has been truly life changing. Eating real, flavorful, and simple food was a revelation.” — Tim Johnson, professional cyclist for Cannondale P/B Cyclocrossworld.com
“Feed Zone Portables introduces an entirely new genre of food for training and exercise, fit for the road, trail, snow, or anything in between. Take a few minutes to cook yourself with real food and you will notice the benefits in both flavor and your performance.” — Timmy Duggan, professional cyclist for Team Saxo Bank-Tinkoff, USPRO National Champion and Olympian
“Having personally handed out hundreds of Feed Zone rice cakes to some of the best athletes on the planet, I can attest that there is a direct correlation between these portables and improved performance and recovery. Simply put, this is very healthy, creative food developed by smart people who care…and the taste is sublime!” — Davis Phinney, Olympic bronze medalist, USPRO National Champion, 2-time Tour de France stage winner
“After being introduced to The Feed Zone, I began to realize there was another way to eat that actually nourished me as an athlete. I didnt have to live off of processed bars, which dehydrated me and upset my stomach.” — Matt Segal, professional rock climber for North Face Athlete Team
“Recipes from Feed Zone are my new, not-so-secret training tool. They deliver huge taste and even bigger performance benefits.” — Rebecca Rusch, professional cyclist and 4-time winner Leadville Trail 100, 3-time 24-Hour Solo Mountain Bike World Champion
“I was absolutely thrilled when a cycling-specific cookbook came out to fit my lifestyle. I cook religiously from the Feed Zone. My diet doesnt have to be boring or austere to go fast. In fact, I go way faster when Im happy, and good food makes me happy.” — Lea Davison, professional cyclist, Olympian, and U.S. Short Track National Championship Bronze Medalist
“I never bonk when I have rice cakes in my pocket.” — Evelyn Stevens, professional cyclist for Team Specialized-lululemon, 2-time U.S. national time trial champion
“Training is a good excuse to inhale more of the goodness coming out of Bijus oven. These recipes are easy, tasty, effective, and made with real love for sport and food.” — George Bennett, professional cyclist for RadioShack-Leopard-Trek Pro Cycling Team
“On the national team we work with high-school and college-aged athletes who typically dont have the knowledge, experience, or cooking skills to prepare healthy, nutritious food. Allen and Biju have written a cookbook that changes that and makes cooking fun and simple to learn.” — Jim Miller, USA Cycling National Team Leader
Review
“Food for a faster you. The recipes are simple, with generally eight ingredients or fewer, and take little time to prepare.” —
Outside“Primarily designed for cyclists to eat while riding, [these recipes] work just as well for runners when they've stopped running for exercise and started running to get to where they need to go on time.” — Runners World
“You wont look at on-the-bike fueling the same way again.” — Triathlete magazine
“More than 50 of the recipes are gluten-free, and most are vegetarian. All are designed for making quickly, and eating on the bike.” — BikeRadar.com
“This is the perfect book to plan what to eat on the bike, especially if you've found yourself dreading having to eat one more packaged bar or energy gel on long training rides. The recipes are also really easy, making it perfect for those who don't like to spend lots of time in the kitchen.” — Active.com
“The genius of Feed Zone Portables is this: The book sits at the intersection of reality and practicality. With a little pre-planning, these items (all easy, all developed in Thomas' home kitchen) can be taken with you for nourishment on a hike, on a ride—or simply to work or on a road trip.” — 5280 magazine
“Whether youre like me or just a casual Sunday cyclist, youre going to love Feed Zone Portables. Dont be surprised if you ride longer and harder than ever before.” — Taylor Phinney, professional cyclist for BMC Racing Team and 2-time Olympian
“My gold medal ride in London was fueled by Bijus Oatmeal.” — Kristin Armstrong, professional cyclist and 2-time Olympic gold medalist, 2-time UCI World Time Trial Champion
“Eating real, flavorful, and simple food was a revelation.” — Tim Johnson, professional cyclist for Cannondale P/B Cyclocrossworld.com
“Feed Zone Portables introduces an entirely new genre of food for training and exercise.” — Timmy Duggan, professional cyclist for Team Saxo Bank-Tinkoff, USPRO National Champion and Olympian
“I can attest that there is a direct correlation between these portables and improved performance and recovery.” — Davis Phinney, Olympic bronze medalist, USPRO National Champion, 2-time Tour de France stage winner
“After being introduced to The Feed Zone, I began to realize there was another way to eat that actually nourished me as an athlete. I didnt have to live off of processed bars, which dehydrated me and upset my stomach.” — Matt Segal, professional rock climber for North Face Athlete Team
“Recipes from Feed Zone are my new, not-so-secret training tool. They deliver huge taste and even bigger performance benefits.” — Rebecca Rusch, professional cyclist and 4-time winner Leadville Trail 100, 3-time 24-Hour Solo Mountain Bike World Champion
“I never bonk when I have rice cakes in my pocket.” — Evelyn Stevens, professional cyclist for Team Specialized-lululemon, 2-time U.S. national time trial champion
Synopsis
Feed Zone Portables offers 75 all-new, easy, healthy recipes for portable snacks that taste great during exercise.
When Dr. Allen Lim left the lab to work with pro cyclists, he found athletes weary of processed bars and gels and the same old pasta. So Lim joined professional chef Biju Thomas to make eating delicious and practical. When the menu changed, no one could argue with the race results. Their groundbreaking Feed Zone Cookbook brought the favorite recipes of the pros to everyday athletes.
In their new cookbook Feed Zone Portables, Chef Biju and Dr. Lim offer 75 all-new portable food recipes for cyclists, runners, triathletes, mountain bikers, climbers, hikers, and backpackers. Each real food recipe is simple, delicious during exercise, easy to makeAƒ s �" and ready to go on your next ride, run, climb, hike, road trip, or sporting event.
Feed Zone Portables expands on the most popular features of The Feed Zone Cookbook with more quick and easy recipes for athletes, beautiful full-color photographs of every dish, complete nutrition data, tips on why these are the best foods for athletes, and time-saving ways on how to cook real food every day.
In his introduction to Feed Zone Portables, Dr. Lim shows why real food is a more easily digestible, higher-performance source of energy than prepackaged fuel products. He shows how much athletes really need to eat and drink at different exercise intensities and in cold or hot weather. Because the body burns solid and liquid foods differently, Lim defines a new approach for athletes to drink for hydration and eat real food for energy.
With the recipes, ideas, and guidance in Feed Zone Portables, athletes will nourish better performance with real food and learn to prepare their own creations at home or on the go. Feed Zone Portables includes
- 75 all-new recipes that taste great during exercise: Rice Cakes, Two-Bite Pies, Griddle Cakes, Waffles, Baked Eggs, Sticky Bites, Rice Balls, Ride Sandwiches, Baked Cakes, and Cookies
- A smart introduction on how real food works better for athletes
- More than 50 no-fuss gluten-free recipes, including great-tasting cookies and cakes
- More than 50 vegetarian recipes
Synopsis
When Dr. Allen Lim left the lab to work with pro cyclists, he found athletes weary of food. For decades the sports elite athletes had been underperforming on bland fare and processed bars and gels. So Lim and professional chef Biju Thomas set out to make eating delicious and practical. Chef Biju and Dr. Lim vetted countless meals with the worlds best endurance athletes during the worlds most demanding races. Their groundbreaking
Feed Zone Cookbook brought the favorite recipes of the pros to everyday athletes. In
Feed Zone Portables, Lim and Biju expand on the success of
The Feed Zone Cookbook to offer athletes 50 new portable snacks that will nourish better performance.
Feed Zone Portables maintains all the most popular features of
The Feed Zone Cookbook including simple recipes that are easy to prepare, beautiful full-color photographs of every dish, complete nutrition information, tips on how each snack can benefit athletic performance, and time-saving ways to make real food the basis of an athletic diet. New in
Portables are:
- Two-Bite Portables: Tasty treats for a breakaway from the norm
- Aha! Portables: Clever twists on favorite snacks
- Portable Bars: Sweet and savory flavors featuring whole foods
- Take and Make: Plan-ahead meals and snacks for traveling athletes
With simple recipes requiring just a handful of ingredients,
Feed Zone Portables from chef Biju and Allen Lim shows how easy it is for athletes to prepare their own food, whether at home or on the go.
Synopsis
Biju Thomas is the chef behind the menus of many successful restaurants in Denver and Boulder, Colorado. He has worked closely with professional cyclists including Taylor Phinney, Tejay Van Garderen, Levi Leipheimer, and Christian Vande Velde to improve their eating habits for better performance. Biju is also a contributor to MapMyFitness, one of the largest social networks in the sports industry.
Allen Lim, PhD, over his career as a sports physiologist, has worked closely with the most powerful American cycling teams to improve all aspects of their training, nutrition, and racing. He founded Skratch Labs, the first active nourishment company which produces all-natural drink mixes and foods for athletes.
Synopsis
FEED ZONE PORTABLESA Cookbook of On-the-Go Food for Athletes
Biju Thomas and Allen Lim, PhD
Food athletes crave, made from scratch.
Real food is a revolutionary idea in a sports world crowded with bars, blocks, and gels making bold claims about performance. While working in the trenches of professional cycling physiologist Allen Lim found a growing number of riders setting aside prepackaged “food” they were paid to promote in favor of small sandwiches, fresh pastries, and even leftover pizza. When the menu changed, no one could argue with the race results.
In Feed Zone Portables, Dr. Allen Lim and Chef Biju Thomas debut 75 portable foods that taste great, are digested quickly, and help you perform at your best.
Rice cakes, baked eggs, cookies, and waffles pack in the nutrition you need without the taste fatigue and queasy stomach that follow a fistful of sports bars and gels. Wrap up your favorite flavors with these made-from-scratch recipes, both savory and sweet.
Feed Zone Portables will forever change how you think about food and its role in performance.
About the Author
Dr. Allen Lim and Chef Biju Thomas live in Boulder, Colorado.
Table of Contents
Foreword by Taylor Phinney Foreword by Tim Johnson
Introduction by Allen Lim
Do You Really Need to Eat That?
Hydration: Why Sweat Matters
Do We Drink or Eat Our Calories?
Why Solid Food Is Not the Same as Liquid Food
What Makes a Great Portable?
Portables Recipes
Rice Cakes
Baked Eggs
Two-Bite Pies
Baked Cakes and Cookies
Griddle Cakes, Pancakes and Waffles
Aha! Portables
Take and Make
Appendixes
A: Nutrition Facts for Recipes
B: Nutrition Facts for Additions and Alternatives
C: Conversions
Index
Acknowledgments
About the Authors
Credits