Homemade ‘Rocket Fuel’?! | How To Make A 2400 Calorie Energy Drink & Other Top Cycling Recipes

[@gcn]

What are your favourite things to eat when out on a ride?

[@scottbert9556]

I do a green tea/water mix along with a Cliff bar along the way. Gatorade if I'm biking for distance or a really hot day. This material might change that however. Some of this sounds quite good.

[@suziel5817]

I make my own energy gel - honey and molasses.

[@bubblesezblonde]

The Siborg uses 'crisps' as y'all across the pond so quaintly call potatoe chips. It is the HIVE approved fuel that can be obtained almost anywhere coffee is sold. Also found in c-stores; grocery stores, lumber yards, hardware stores, bookstores...

[@ianm8820]

Product by a company called Tailwind - by far the best thing ive used.

[@niels3426]

A snicker

[@conordunne1]

Thanks for watching everyone, glad you found these recipes useful. Nigel is a treasure trove of recipes, such a legend. And I am in stitches reading some of the comments here! Cheers Conor

[@GCNalex]

Hi Conor, how tall are you?.... Asking for a friend 😅

[@blablablubbiblubb]

He dont know. The yardstick is always to short 😉. It seems he's one and a half Nigels tall.

[@888jucu]

Hi Conor, nice video and informative. Im curious the MCT however and Im going out on a limb here and guessing the addition of MCT, other than adding palatable texture, to be more applicable to pro-level riders than the average weekend warrior. I understand grand tour riders get their body fat under 10% and some as low as 5% etc so some MCT would be good becos these top athletes with FTP 400w+ can ride up to 80% of that i.e. 320w+ burning a high % of fats meaning they can ride 80+% of most stages burning mostly fats. For chaps such as myself with maybe 20% or more body fat "cough cough" I think my lard stores are safe enough!. If either yourself of Nigel can comment on the veracity of my comment would be great and if Im talking from my rear and the reasons are totally different it would be good to know also ☝️👍

[@babbleboyquito]

Now I know how it would look like if Bilbo and Gandalf had a cooking show.

[@daveb7386]

Been trying out the Big Day Out drink and have to say it does work. I used it for 5 hour turbo session and then for an 8 hour / 200km ride outdoors. In both cases it kept me fuelled for the entire ride. Pro's : -It works, 8 hours on the bike on a cold wet day with no stops and I never felt like I was running on empty. -It satiates hunger and leaves you feeling, if not full, then at least like you've been eating. I suspect the MCT has something to do with that. I didn't experience the usual "Inhale everything in the fridge" urge to eat when I got home. -Neutral flavour makes it easy to tolerate over a long ride. At no point did I feel like I couldn't take any more. Con's -Made up to the recipe it is *very* thick. So much so that it's hard to get it out of the bottle. After the experiment on the turbo I used the same quantities but made up into 2 750ml bottles which was much easier to drink on the move, especially from harder bottles that don't squeeze so easily. - It's very very sticky. You need a good mouthful of water after each swig to rinse it out and stop you being left with a sticky tongue and mouth, even with extra dilution into two bottles. This meant carrying an extra 500ml bottle of water as well as the 2 750's with the drink mix. Not a huge issue as I have an extra bottle cage under the down tube on my endurance bike but may be a problem for others. -It's not cheap. The Maltodextrin and Fructose are reasonably cheap but the MCT power is expensive. Even shopping around the cheapest I found was £20 for a 250g tub. Overall it works out to about £15 per batch. Thats more than I'd normally spend on food carried on the bike or at a cafe stop. I will use it again but it will be targeted for specific events like a 24Hr TT or overnight Ultra rides where resupply may be an issue. It's too expensive to use regularly even on longer rides. Next time I'll also try putting it in a regular 500ml mineral water bottle with a sports cap rather than a push to seal style bike bottle. That might make it easier to drink on the move and still fit in a bottle cage.

[@LouieBaLLz]

A question about your con. you say it's expensive, but how many gels/food would you need to carry to get 2400 calories in? For example, Mortens 100 gel is £36 for 12 gels. You would need to magically carry 24 gels, and that's £72 for the same ride. I don't know about you, but I'll take £15 per batch over £72 for the same ride.

[@syproductions456]

Make it without the MCT's? There's around 765 calories in 100g MCT, however you might be able to add more fructose or maltodextrin in it's place.

[@letoatreides5165]

Couldn't you add coconut oil? He says it's the same

[@yokaiofwater]

You never quite realize how tall Conor is until you see him in a stark white kitchen, towering over Nigel. Love the recipes, please make more. Always appreciate the content.

[@gcn]

Glad to hear you're loving this content!

[@FlatSpinMan]

I was about to comment, “What are you on about - he always looks tall?” - but then the video actually started and yeah.

[@Bobmrob]

Really forget how tall Conor is!

[@Wikato]

He is looking like 2,20m

[@bubblesezblonde]

o my goddess YES! It HAS to be hot up there when the oven is blasting.

[@connergiven89]

Good lord...

[@The1trueDave]

It's not so noticeable with Ollie, Alex & Simon as they're all over 6ft themselves. Stick him next to anyone 5'10" or less (coughHANK!) and you really notice!

[@bubblesezblonde]

@Idanthyrsus too funny

[@josephlaviolette146]

The plant based cyclist book really changed the way I eat on and off the bike. For the better despite my skepticism. I'm looking forward to this book

[@matthewabbott6263]

I absolutely love these nutrition book GCN are doing with Nigel, preordering mine right now.

[@gcn]

Cheers Matthew!

[@FlatSpinMan]

The cycling chef one is really good, too.

[@matthewabbott6263]

@@FlatSpinMan absolutely brilliant ideas and recipes

[@silverburn55]

Filming Connor is the only time it’s acceptable to shoot video in portrait mode.

[@charles_1523]

hahah good one mate

[@FlatSpinMan]

That’s excellent.

[@kevin._.farren]

Is Conor still growing? Wow! He looks like a true giant in this video.

[@jeffhsu57]

I really cannot ignore the fact how tall Conor is…….. The image is just so …….contrast

[@eirkro]

With 2000 calories drinks, and those oreo-bars, I would not cbbet against it :D

[@jonathanrobinson2628]

I'm 1cm shorter than Connor, but a bit broader. I sometimes forget how stupidly tall I am and then I see a video like this!

[@xXRunDeathXx]

i was waiting for connor to pull out a box from under the desk where he was standing on...

[@oldanslo]

Actually, Nigel was the one standing on a box.

[@infinati]

Good video! Love the non fussy nature of the guy, and although uses high tech equipment, he's at the same time practical. Minimal prep, chuck everything together,, awesome stuff. That drink looks intriguing. A nice break from the constant bike company advertising 🙂

[@funnights74]

I have the book on pre-order, can't wait to start prepping tried and tested cycling fuel. Quodos to the camera man for getting 2 of those into the same frame, quite a challenge 😁

[@izzly42]

I’ve made rice cakes before… but never with Oreo cookies! Now I must! Wonderful content, I’d enjoy more from insight this dynamic duo.

[@itstrbo]

As if all the cycling gear and gadgets wasn't enough, now GCN is selling me on a pressure cooker lol

[@treyquattro]

and don't forget your GCN chef's apron!

[@franky12]

Damn, i already used the cooker for waxing my chains 😂

[@christianschwedler2447]

Tried the rocket fuel. I made it in the evening since I had planned for a very early start and kept it in the fridge over night. Don't ever do that! It comes out more like wax. Was struggling the whole day, looking for ways to get it out the bottle. On a positive note, no stomach issues whatsoever and the taste is actually quite good. Will try again but (1) make sure to make in time and don't cool down, and (2) will probably also make it a bit thinner. Interested whether others had similar issues and/or what worked out, since I still think it's a great long distance hack.

[@alexk2127]

As much as I want to purchase this book, the shipping to US is ridiculous. Hope there’s a digital version available in the future.

[@gordonbritton9408]

I tried the recipe for rice cakes last weekend as a mid morning snack for me at work. It was so easy and the result was astonishingly good (and I’m no chef). I had so much left over that I took it into work, for some colleagues, and it went down a treat. I might have to make more for the whole team next week. Wish I’d found this 2 years ago.

[@aarondcmedia9585]

FYI: 500g maltodextrin + 100g fructose + 120g MCT = 2000 + 400 + 960 kcal = 3360 kCal in that bottle. Will definitely check out MCT powder, thanks for the video. 3 fantastic recipes.

[@Dispariabooks]

I need to go back and rewatch, but I don't think the entire mixture fit in one bottle, so maybe it's somewhere between raw total and the estimate :)

[@kishascape]

what's with this kCal fad lately? just measure in regular calories like everyone else and stop trying to be trendy! messing my diet system up sheesh!

[@themindgarage8938]

@@kishascape Technically cal is "scientific calories" (an outdated unit equal to the energy needed to heat a gram of water by 1 degree C) and kcal is "food calories". 1kcal is 1000cal and it's pretty safe to assume when people say "calories" they mean kcal (e.g. the standard average daily allowance in most countries is 2000kcal - you'd never see it as 2000000cal).

[@aarondcmedia9585]

@@Dispariabooks quite possible!

[@aarondcmedia9585]

@@kishascape bahahahahah come on old timer get with the program!

[@thedanalcantara]

Those rice cakes sound great, definitely want to make some of them for my next big ride

[@gcn]

Yes you should Dan - they're lovely!

[@ChrisGuarraia]

@@gcn Made my first batch this weekend. They are great!

[@colinmckague2656]

Thanks for sharing the recipes. I've made the rice bars a couple times and switched up the cookie crumble for different flavors. This stuff is awesome, and so much cheaper than buying and energy or protein bars... Tastes better too.

[@workingguy-OU812]

I've re-watched this video perhaps more than any other GCN video. Showed my friends and they bought the book.

[@hondahems]

Anyone know if there is a particular purpose to the MCTs in the drink, and is there a cheaper alternative as they increase the cost of the drink significantly. thanks

[@Bethy177]

Incredible knowledge from Nigel - thanks for getting him on. Great vid.

[@nerocoaching]

Awesome love the big day out bottle idea

[@nerocoaching]

And table salt for electrolytes too, good to see

[@gabrielsarrazin-mackay8356]

I'm wondering what is the role of the MCT in the drink? Why not just carbs?

[@higler.]

seems to be for texture, mostly.

[@m4yd0g]

My favorite big ride day drink is one can of sweetened condensed milk mixed with 700ml of water and baking cocoa.

[@2552legoboy]

Chocolate milk?

[@m4yd0g]

@@2552legoboy It is thicker, more sugar and keeps better than chocolate milk. 1300 calories, 30 grams of protein.

[@johncurtis3740]

Sounds delicious

[@themindgarage8938]

To put this in perspective, 2400kcal is 27 SiS energy gels which is 1620ml! So this is about twice as calorie-dense as the gels! Admittedly SiS gels are a little less concentrated as they're meant to be isotonic, but the drink is still comparable to most regular gels.

[@lechprotean]

they are boosting the calorie count with fats and I haven't really seen any research that shows fats being utilised efficiently during exercise. You're probably better off sticking to SIS gels or SIS race fuel (2:1 maltodextrin+fructose, but without the oils)

[@ylemaitre]

More Nigel Mitchell is always a good thing! Thanks for the video

[@PhilRotz]

When you've heard Skratch Labs founder Alan Lim talk about the xenophobic reactions from some corners when he introduced a rice cooker and rice cake recipes (and parchment/foil paper wrapping) to the world tour teams he worked with more than a decade ago (and featured these 'portables' in cookbooks released in 2011 & 2013), one hopes that Nigel and GCN include a proper hat tip to Lim and Bijou Thomas for pioneering rice cake recipes in the cycling world in the text of the cookbook.

[@asldfkjgl]

Thanks for posting. My first thought as well, using his technique, base recipe and packing strategy without a simple mention is a bit unfortunate.

[@TalleyrandsPuppet]

Agree. The Lim/Thomas book is a classic and should get credit. I use it still.

[@Motorep146]

I totally agree and was thinking the exact same thing. I used the Skratch cookbooks when I started getting serious with my diet about the time they first came out. There's no doubt I lost weight, became healthier, and faster/stronger because of the work they did on those books. One of the few celebrity mementos I've kept over the years is a hand written note from Alan on one of my Skratch Labs boxes when I ordered stock for the pantry.

[@davidofoakland2363]

Nice video! The recipes depicted look very intriguing - I might even purchase the book! Good job, Conor. (I forgotten how short Nigel is!)

[@jasonlanza]

Is there nutrition info for the recipes here? I'm trying out the rice cake one for the first time soon, and I've done a bit of improvising with the ingredients I have at hand, but I'd like to know some more specifics about how many carbs/fat/minerals I'll be putting in my body. Or is it just as simple as adding up the amounts from all the different ingredients I include? Thanks so much @GCN and @Nigel for this new (to me) information! Will absolutely put it to good use.

[@JohnnyVegasStudio]

Just made a batch of the rice cakes...SO GOOD! These will be great on my long rides.

[@meliss9536]

What happened to the cheap bike presenter challenge from a few December’s ago? That was the best. Hope you do another.

[@Iridium239]

Absolute nutter putting m&ms and skittles together.

[@ragwort3369]

I'd love to see some recipes for those who'd prefer a savoury energy snack.

[@charliegedge5226]

Peanut butter and jam sandwhiches. Work a treat

[@jebrossard]

I need to thank you for this video. I am allergic to nuts, so it seems all trail mixes are a no-go for me. After watching this video I immediately thought, "I can make my own gravel mix!" I took items already in the pantry, shelled salted pumpkin seeds, shelled roasted pistachio nuts (I am not allergic to those and peanuts) and mixed with dark chocolate chips. It is amazing!

[@gcn]

Glad it was helpful!

[@steveJHS]

Please post links to reputable place(s) to buy the Maltodextrin and MCT powder online. thanks!

[@Dadssoccerschool]

This is brilliant. Thanks so much for this one!

[@QuanJNSUspartan]

Great recipes...love the oreo Rice Cakes and trail mix.. Rice Cakes are great to add some real food to your regular bike food route!

[@ianm8820]

Reminds me of Big cook little cook from C Beebies 😂

[@La.máquina.de.los.sueños]

can't stop thinking to Gandalf and the hobbits... sorry 😶

[@MonkeyKing1969]

I was just about to post the same!!

[@La.máquina.de.los.sueños]

second breakfast recipes 😁

[@dannyhanny1191]

Finally made the rice squares - thank you for the recipe and instruction!

[@glomr]

Took a rough check of the nutritional value of the energy drink: maltodextrin: 390 kcal/100g MCT: 672 kcal / 100g fructose: 400 kcal / 100g with the recipe in the video (4:37) you are making a 3400 kcal nuke drink. Easy to overdrink if you are not careful I guess. Will try it out though^^

[@TheSamwhyte]

The only contentious recipe for me is (unsurprisingly) the gravel mix. Not because of its gravel related lol, but because after a few grabs, your fingers are going to get sticky and then your cockpit is going to be disgusting and sticky too (not to mention act as a magnet for flies and insects - especially an issue if bike will sit idle overnight while camping!)

[@NickyBoi21]

LOVE this video, all 3 recipes look great and I can't wait to try them!

[@JeffSinon]

Those rice cakes look amazing! Approximately how long will a batch of these last before spoiling? Should the unused bars be kept in the refrigerator?

[@Dana-gj5hr]

4-5 days fine in fridge! Easy to digest! Will definitely make again!

[@CyclingSlim]

MCT and coconut oil is a sure fire way to have milkshake thick blood whilst trying to exercise, lowering oxygen in blood! Only need carbs and electrolytes during training, if worried about getting too lean, fats can be consumed during the refueling.

[@EatsTreatsMREs]

Really like the sound of that gravel mix.

[@CyclingthePeaks]

What size (in grams) should the rice cakes be cut to, and how many grams of carbs would that provide?

[@wildbill7267]

I love the rice cakes! I am allergic to nuts so I am always looking for inexpensive nut-free bars. Quick recipe that I was able to make in an Insta Pot. I live in the USA and pudding rice is not available in supermarkets so I used Arborio (risotto).rice instead. I also have an electronic scale so I set the scale from ounces to grams and went to work! I now have several bars wrapped up in the freezer for my next few rides. Thanks again!

[@iberiksoderblom]

As an ultrarunner, I really found this greatv!

[@ndikumateh983]

Love this. Thanks GCN!

[@joegamas1194]

This is awesome, great idea for fuel, thank you guys

[@ChrisGuarraia]

#AskGCN Nigel - What brands to maltodextrin, fructose, and MCT do you recommend, or what am I looking for in theses ingredients?

[@ianstewart8301]

Great job Connor! Thanks for the inspiration

[@fredhubbard7210]

Is this available as and E-Book or PDF? Shipping to Canada is prohibitively expensive.

[@MarcDatBenIk]

My recipe for rice cakes : cook in milk not water. Add some Chinese five spice powder for flavour. No cream cheese but I add some oats in the end to thicken it. Also add raisins and/or (Dutch) speculaas cookies for extra yummy-ness !

[@OPFSow]

In which time span do you drink this 1 bottle?

[@christophercork7806]

I bumped into Conor with his arms full of food and goodies, I thought it was his cheat day 😆 Great job again . . . . can’t wait for my gravel mix now 🤪

[@ubersteve3265]

I do 12 - 15 hour shifts, this'll come in handy

[@FlatSpinMan]

For a physical job, that’s a good idea.

[@thefucrew9865]

If we added several scoops of protein powder (mixed in, of course), would that be good for those bars ???

[@moyolenovo3914]

Nice video. But really want to hear from cardiologists, what they say about adding huge amount of simple sugars to another kind of sugar and consuming all that good stuff with tons of fats. Apart from that, perfect recipes.

[@kevin6550694]

Great accomplishment Connor! Here is a similar route in distance in Canada🇨🇦 . Osoyoos, BC to Fernie, BC 546k It starts with a 17k climb up Anarchist Mountain. The views are outstanding!

[@gordonpearce5641]

Oh man, this looks great! I wish this came out earlier so I could have trialed it out before my IM next weekend. 👍🏼

[@julietmikealpha]

One ‘Big Day Out’ drink makes you taller, the other makes you small...

[@trdi]

Very creative, I was not expecting that.

[@add1cted2l3arning]

Can’t wait to try the drink, cheers!

[@Kimberly_Sparkles]

I have one sincere question after watching this video. I'm 5'4". Conor, what is it like being able to reach your top shelves without a ladder? to be able to dig through your shelves without a ladder? I have not and will never know such luxuries. Please let me peek into such a different life experience. Signed, A shorty

[@talonlan]

It's not good on your back, regular things are very low down and so you have to stoop for everything

[@flamesurfer]

Rather be short than over 6:5

[@Kimberly_Sparkles]

@@talonlan in the states, the standard countertop height is for 5’7” or 8”. So, it’s always just slightly too high. The back of a counter is always a stretch. So…same? Hard on the back.

[@stevemawer848]

Conor has to bend down to reach his top shelves! :-)

[@Kimberly_Sparkles]

@@stevemawer848 just think, if he’s coming over, you have to clean off the tops of things you never worry about with other people. Top of the fridge, top of the cabinets. Top of the morning…I’ll show myself out.

[@jamesporter5630]

How long can the rice cakes be left out of the frig without going bad? Could I take rice cakes on a multi-day ride unrefrigerated?

[@veriest1]

These recipes are great. I'll be making those rice cakes later for sure. We've always called the "Gravel Mix" types of things "Gorp" here in the states. Well, at least the backpackers have. I like to add some dried cranberries in.

[@DominiqueB]

Or trailmix. GORP is supposed to stand for "Good Old Raisins and Peanuts” or “Granola, Oats, Raisins and Peanuts" - but most likely it's just a mad-up explanation. (-: Aussies and Kiwis call it "Scroggin" - allegedly for "Sultanas, Chocolate, Raisins and Other Goody-Goodies Including Nuts..."

[@TheSamwhyte]

Chef Nigel or brother-in-law Nigel…. Not sure who Conor looks most afraid of! 😂

[@gcn]

Hahaha! Definitely brother-in-law Nigel!

[@njmoddjobs]

A new little and large production hits our screen.

[@ChrisGuarraia]

Got the cookbook and made the Oreo rice cakes. They are delicious!

[@matthewnormand2041]

After watching this, could you put cocoa powder or something in the drink mix for flavoring? Don't see why not.

[@oOoACFREEMANoOo]

Freez 1:11 and its like Gandalf askin Bilbo, " Wheres the Ring?"

[@lukaszplusa7984]

MCT is the POWER! Pure energy....

[@larrylem3582]

I tried the Big Day Out drink today. I diluted it by 50% with water and it was still way too concentrated. My stomach hated it (made me temporarily slightly sick). I will try it at 1/4 strength but am guessing 1/8 to 1/10 strength will probably better.

[@ryanabshire8061]

Did you do this? Thinking about starting at 1/10

[@JustOneWolf]

Nigel is very knowledgeable, wondering what his thoughts are on Keto for endurance athletes.

[@justinziegler8233]

Did you guys photoshop Conor into a dollhouse again?

[@gcn]

Hahaha Justin! 🤣

[@dgnemona]

Excellent!!! thank I'm going to cook it now!!!

[@mikesima9396]

Thx, just made the oreo squares, can't wait to eat them. Aprox how many calories do you think an average square has? Obviously depends on how big you cut them but just wondering so I can ration them to fuel properly on the big rides. Thanks

[@JulAlxAU]

Instead of normal table salt, I’d suggest Lite salt that half the sodium is replaced with potassium. That way you get a better electrolytes profile.

[@GrouEEf]

Can anybody help: I can't get MCT powder for a reasonable price anywhere. How far can I get with using coconut milk?

[@antonyhunt9598]

Was. Nigel on his knees? 😅. Seriously, I really like Nigel Mitchell’s casual approach and fabulous ideas. Top man 👌

[@jdswoger7943]

Hoping to do the entire Natchez Trace Parkway (from Natchez, MS to Nashville, TN), about 444mi/714km, sometime in the spring of 2022 and the, as Conor puts it, “Rocket Fuel” mix might be a good option and worth testing on my training rides.

[@statosphereonline2008]

Good luck, my guy!

[@ChrisGuarraia]

For the Big Ride Energy Drink, could you add flavor to it, say with chocolate/cocoa powder?

[@mrmettler1983]

Do the rice cakes stay firm after getting warm in your back pocket after a few hours and does the big day out drink taste good warm and stay fresh after getting warm?

[@robertsamuel1994]

what is the macronutrient value per 100g for the rice cakes? Would be valuable info if you intend to use it as fuel on the bike ;)

[@pedromagnani1053]

Kudos for the camera person behind it 👏

[@888jucu]

Can I ask what is the purpose of the MCT in this rocket fuel mix other than making it creamy? If you are riding with sufficient intensity isnt your bodies primary fuel going to be simple carbs i.e. ingested glucose and fructose and anything that can easily be converted to.glucose e.g. glycogen stores and ingested maltodextrin etc? I can only think that maybe the fatty acids in the MCT somehow contribute to the conversion of glucose to energy but not sure how hence the question? If anyone can comment on this much appreciate 👍

[@johnnybow7045]

Great video! I will probably buy 2 copies, one as a birthday present, for which I think this is awesome!

[@mavallarino]

Thermomix, one of the greatest inventions in kitchen appliances!

[@soccerchamp0511]

Does anyone have the nutrition info (i.e. calories, carbs, sodium, etc.) for the rice cakes?

[@TheNgarutoa]

I'm having trouble finding fructose here in NZ, can I use dextrose instead?

[@Benno828282]

Can just use plain sugar. It's 1:1 glucose fructose.

[@joecondron2131]

Can any fructose/fruit sugar be used in the drink or does it have to be Silver Spoon brand. Can't find any in supermarkets here in Ireland. Can get other ingredients online no problem.

[@loud479]

Just did the rice cakes but did the vegan one and added jam lovely

[@OmmerSyssel]

My neighbour offered me some vegan cow.. Really tasty 😋

[@azmaier100]

500g of maltodextrin is more powder than fits in a bottle? That is twice as much powder as water? I pour maltodextrin powder into a pitcher on my scale until 500 grams and it fills the pitcher... ? what am I missing here? please advise.

[@svefngenglar1]

Nigel is some man!!

[@canningsimon]

Really awesome nutrition info. Difficult to find such good quality info on what/how to eat backed by the sound science. As a fellow tall man “jeez give the man a break “.