If you’re training for hours each day, racing portables can start to feel overly sweet, leading to taste fatigue. This can harm your performance, especially if your nutrition is essential for endurance.
To combat this, swap some sweet options for savoury ones, especially during long rides or races. For tips on how and when to use them, check out our videos on training and race-day performance!
When to use wholefoods vs sports foods:
Although whole foods are a great option, they can cause havoc to your training or racing if used at the wrong time. The main reason for this is that they need a lot more digesting than what you will need for sports drinks, gels or chews. As such, it is best to avoid wholefoods when the intensity of the session (or race) is higher – e.g. if doing repeat efforts, time trials or hill climbs.
What are the things to look for in a good racing portable option?
Nutrition:
Nutrition wise, you want a snack option that contains primarily carbohydrate. This will then be complemented with smaller amounts of proteins and fats depending on the recipe. This is why you will often find portable snacks based on higher carb options such as rice, oats, syrups and dried fruits.
Texture:
Beyond that though, it needs to be moist enough that you are able to chew and swallow the snack without struggling to breathe. There is nothing worse than trying to eat something on the bike that is too dry and leaves you fighting for oxygen and doing a dry cough!
Accessibility:
The snack needs to be a convenient size to fit in pockets/bags, while also being easily opened and eaten. This all comes down to packaging! Options that work well are small sandwich bags or baking paper. Having options in bite-sized pieces can also be super handy.
Some savoury racing portables to break up all that sweet!
Pretzels:
These can be dry, so leave these for slower aerobic sessions where you know you can access water easily. They are carbohydrate-based with a good dose of salt too.
Cheesymite Scrolls:
These are so easy to make with a basic dough. Roll the dough out into a rectangle, fill with a filling of choice (combos like vegemite and cheese or pizza sauce and cheese work well!), slice into scrolls and bake!
Peanut Butter or Vegemite Sandwich or wrap:
A really easy option that requires very little prep. Trim the crusts off any sandwiches to make intake even easier.
Boiled Potato:
One portable that is brilliant on long rides, runs or ultra-endurance events is the humble potato!
- After boiling until tender (with skin on), gently peel off the skin while still warm.
- Immediately then roll in some olive oil and grated cheese (plus extra salt if you wanted) and allow to cool (cheese should crust over).
- Wrap individually in foil and place in the fridge until you are ready to go!
Savoury Bread Pudding:
Bread pudding can be made sweet or savoury depending on your preference. Simply chop bread into small chunks, place into greased muffin tins and top with a combination of milk, eggs, cheese and bacon (or make a sweeter option with berries and maple syrup). They only need to then bake for 15mins and you have lovely bite-sized portables wrapped ready to go!
Savoury Rice Cakes:
These are a great idea when you’re simply getting tired of sweet options. Use a mix of boiled rice, bacon, eggs, soy sauce and sugar to form carbohydrate and gluten-free bars for an easy snack on the bike or run.
Ham vegetable frittata
Getting the Balance Right
Whole foods have a place in both training and racing, but sports foods are better at higher intensities. For longer sessions, whole foods are great—prep racing portables in advance to simplify training nutrition for the upcoming triathlon season.
Need support in nailing your Race Day Nutrition?
No one wants to put in all the effort of training for a major event – to bonk out on the day! That’s why getting 1:1 expert Dietitian support is key to developing your race day plan and ensuring your ready to perform at your best! Contact our customer service team here for more information on how you can join the Compeat Crew.
