Here’s a couple of fantastic energy snacks that are ideal sources of energy whether training or competing. The rice cakes are a staple fuel in the professional peleton.

The recipes are from the bestselling book: FUELING THE CYCLING REVOLUTION By Nigel Mitchell, head of nutrition at Cannondale–Drapac and formally in the same role at Sky.

Vegan Rice Cakes

Used by most Pro cyclists, the great thing about rice cakes is they can help with hydration as the rice is full of water


  • Calories: 157 kcal
  • Carbs: 23g
  • Fat: 6g
  • Protein: 3g

Ingredients for 20 Servings:

  • 500g White short grain rice
  • 1 Litre water
  • 2 tbsb coconut oil
  • 2 tbsb white or brown sugar
  • 1 tsp vanilla extract
  • 200g creamed coconut


Cook the rice with the water, sugar, vanilla and coconut oil.

When cooked mix in the creamed coconut.

Spoon the mix into large zip locked freezer bags. Flatten and smooth the air out. Leave to cool on a flat tray and once cool refrigerate overnight.

Cut into small squares and store in an airtight container in the fridge for up to four days.

For eating on the bike wrap each square in suitable foil.

Vegan Energy Balls


  • Calories: 195 kcal
  • Carbs: 26 g
  • Fat: 9 g
  • Protein: 7 g

Ingredients for 5 servings:

  • 100g dried dates
  • 30 g rolled oat dates
  • 2 tbsb Agarve Nectar syrup
  • 24g pumpkin seeds
  • 1 tsp vanilla extract
  • 1 tbsb Cocoa power


  • 1 tbsb Protein Powder
  • Replace Agarve Nectar syrup with Maple Syrup
  • Replace pumpkin seeds with Sunflower seeds


Put the pumpkin seeds into a blender and blitz until smooth. Spread them out onto a large plate

Put the remaining ingredients in the blender and blitz until you have a smooth paste, with wet hands remove the dough and form into walnut sized balls.

Roll the balls in the pumpkin seeds and keep for up to 2 weeks in an airtight container