Make your own sport and recovery nutrition

I am a vegetarian who often eats raw or vegan, so I was immensely happy when I found a book by vegan professional Ironman Brendan Brazier who is a huge proponent of the raw and vegan lifestyle for performance.

Here are some raw or raw-optioned recipes for sport-specific nutrtion.  Most ingredients should be easily found - out of season fruits such as papya can be frozen.  Dulse can be found at any Whole Foods store.  Agave nectar is readily available at Trader joes and even Meijers nowadays.

<b>Basic "In a Pinch" Electrolyte Sports Drink</b>
3 parts favorite unsweetened fruit juice (not pasteurized for raw option)
1 part water
sea salt to taste

<b>Mint Carob Sport Drink</b>
Makes 3 cups.

3 dates
2 strips (or 1T) dulse
2 C water
1 T agave nectar
2 tsp roasted carob powder (or coco powder if you are not vegan)
1 tsp dried mint (ot 1 T fresh)
1 tsp coconut oil
sea salt to taste

You can substitute the young coconut water for 1 cup of the water to increase electrolyte and simple carbs

<b>Lemon-Lime Sport Drink</b>
Makes 3 cups

Juice of 1/2 lemon
Juice of 1/2 lime
3 dates
2 C water
1 Tbs. agave nectar
1 tsp. coconut oil
Sea salt to taste

Put all ingredients in blender and process until smooth.  Keeps in refrigerator for up to 2 weeks.  May settle, just re-blend.

FAST FUELS

These gels you can make and keep in flasks for easy dispensing while on the run.

If you are in need of an extra kick (ala caffeine) then you can add 1 tsp of ground yerba mate (think yerba mate tea)

<b>Lemon-lime gel</b>
Makes about 3/4 cup, enough for ~2 4 oz. flasks

4 dates
1/2 C agave nectar
1 Tbs lime zest
1 tsp lemon zest
1/2 tsp dulse
Sea salt to taste

Blend all ingredients until gel-like.   You can replace the lime for other citrus flavors like orange, etc.

Gel will keep for 3 days in the refrigerator, best when consummed fresh.

<b>Carob Gel</b>
Makes about 3/4 cup, enough for ~2 4 oz. flasks

4 dates
1/2 C agave nectar
2 Tbs lemon juice
2 tsp roasted carob poweder (can use coco powder I would assume, or cacao nibs for 100% raw option)
2 tsp lemon zest
Sea salt to taste

Blend all ingredients until gel-like.   Gel will keep for 3 days in the refrigerator, best when consummed fresh.

<b>Coconut Carob Gel with Protein</b>
Makes about 3/4 cup, enough for ~2 4 oz. flasks

2 dates
1/4 C agave nectar
1 Tbs roasted carob poweder (can use coco powder which would make this non-vegan, or cacao nibs for 100% raw option)
1 Tbs hemp protein
1 Tbs coconut oil
1 Tbs lemon juice
1 tsp lemon zest
Sea salt to taste

Blend all ingredients until gel-like.   Gel will keep for 3 days in the refrigerator, best when consummed fresh.

<b>DIRECT FUEL BITES</b>
Makes 8 1/2 ounce bite-sized bars.
<i>Again, add up to 2 tsp of ground yerba mate for kick</i>

5 dates
1 Tbs coconut oil
2 tsp lemon zest
1 tsp lemon juice
Sea salt to taste

Combine all ingredients in a food processor until smooth.  Form mixture into a 1/4" thick rectangle.  Cut into bite-sized pieces.  Individually wrap the pieces in plastic wrap and store in refrigerator or freezer. 

Will keep frozen for 3 months, in refrigerator for 2 weeks. 

You can add 1 tsp of carob powder (coco powder for non-vegan) (or cacao nibs)

<b>ENERGY PUDDING (pre-exercise)</b>
makes 2 servings

2 bananas
1/2 C dates
1/4 ground flaxseed (important that you grind it as raw flaxseeds will pass right through you with no  nutritional value)
1/4 C carob or cocoa powder (or cacao nibs for raw option)
1 tbsp coconut oil
1 tsp lemon juice
1/4 tsp sea salt

In a food processor, blend all ingredients until smooth.

Will keep for up to 3 days in refrigerator, best when eaten fresh.

For a variation, you can add 2 tsp ground yerba mate for a high-performance version. 

<b>RECOVERY PUDDING (post-exercise)</b>
makes 2 servings

2 bananas
1 C blueberries
1/2 C soaked almonds
1/4 ground flaxseed (important that you grind it as raw flaxseeds will pass right through you with no  nutritional value)
1/4 C hemp protein
1/4 C carob or cocoa powder (or cacao nibs for raw option)
2 tsp ground roobios
1 tsp lemon juice
1/4 tsp sea salt

In a food processor, blend all ingredients until smooth.

Will keep for up to 3 days in refrigerator, best when eaten fresh.

<b>RECOVERY DRINK (post-exercise)</b>
makes about 3 cups

Juice of 1/2 lemon
Juice of 1/4 lime
4 dates
2 C water
2 Tbs agave nectar
1 Tbs hemp protein
1 tsp ground dulse flakes
1 tsp hemp opil of an EFA oil blend
1/2 tsp lemon zest

In a blender, combine and process until smooth.  Will keep for 3 days refrigerated - reblend if settling occurs.

GINGER PAPYA RECOVERY DRINK

Makes ~ 3 cups

2 dates
2 C water
1/2 C ripe papya chunks
2 Tbs agave necter
1 Tbs hemp protein
1/2 Tbs grated fresh ginger
1 tsp ground dulse flakes
1 tsp hemp opil of an EFA oil blend
1/2 tsp lemon zest

In a blender, combine and process until smooth.  Will keep for 3 days refrigerated - reblend if settling occurs.