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BACKPACKER Nutrition.com
Picnic Basket ShoulderPack
SURVIVAL FOODS, 3-year shelf life.
---When no other food is available, OR
---When you cannot reach civilization, OR
---You are disabled and unable to hunt or gather food.
MRE's (Meals Ready to Eat:
--- BREAKFASTS for two
--- NO COOK ENTREES
--- ITALIAN ENTREES
--- BEEF ENTREES
--- POULTRY ENTREES
--- SEAFOOD ENTREES
--- VEGETARIAN ENTREES
--- FOUR-PERSON ENTREES
--- ONE-PERSON ENTREES
ENERGY FOODS:
--- POWER Bar BEFORE workout
--- POWER Gel DURING workout
--- HARVEST Bar AFTER workout
REHYDRATION BAG:
--- SEAL LINE Feed Bag 2 liter, to reconstitute dehydrated meals.
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SUGGESTED FOODS TO EAT DURING ALL-DAY SUMMER BICYCLE TOUR:
5AM: BREAKFAST, 7AM START - slow-acting carbs -----
Cracklin' Oat Bran or Total cereal, with peeled apple
Yogurt, fruit-flavored
Instant flavored oatmeal packets with
bananas
Twinkies, muffins
Fruit juice, but not citrus
Bagel & strawberry preserves
Honey Nut Cheerios or Frosted
Flakes
10AM: REST STOP # 1, (all day food & drink) -----
Powdered energy drink (Cytomax or Gatorade), 1 liter every hour
Power Bar (Energy, Harvest or Protein Plus), 10 flavors
Milky
Way or 3 Musketeers
1PM: LUNCH, fast-acting carbs -----
Turkey sub with cream cheese & honey
Grilled chicken bagel sandwich with honey & chopped bananas
Instant
soups, Lipton
Instant pudding mix, Jello
Ramen Noodles, + boullion cubes
Crackers (saltine or club), Keebler
Powdered
drink, Kool-Aid or Country Time Lemonade
4PM: REST STOP # 2, -----
PowerBar Energy Bites (during workout)
Energy Gel, 1 every 45 minutes, with liquid
Powdered energy drink (Cytomax
or Gatorade),
1 liter every hour, 6 flavors.
"Haribo Gold Bears", gummy bear snacks
AFTERNO0N TRAIL MIX: yogurt-covered pretzels, raisins,
M & M's, dried bananas
or apricots,
Rice/Corn Chex cereal, Strawberry Fig Newtons,
Ghiradelli
dark chocolate chips.
ADD honey, mix together, shape into bars and wrap in aluminum foil.
7PM: DINNER,
--- 60-minute Glycogen window for recovery foods -----
(Chicken with linguini or SUBWAY "7
under 6 grams of fat" or
ARBYS: Grilled ham, roasted chicken or turkey sandwiches)
WHILE IN TRAINING OR BEFORE THE RACE, ABSOLUTELY NO:
Coffee, tea, alcohol, or soda
Creamy sauces, dressings
Vitamin or amino acid supplements
Chips, nuts or large
meals
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FOODS TO EAT CAMPING OUT, near civilization:
Freeze-dried, dehydrated, canned, Entrees or Desserts
Uncle Ben's rice
Instant mashed potatoes
Packaged gravy/sauce mixes
Egg noodles
Jiffy Pop popcorn
Smores = chocolate-covered graham crackers & marshmellows
French bread
12" flour tortillas, for burritos or dumplings
SPICES: -----
Salt and pepper, sugar, seasoning salt
Cinnamon, confectioners sugar
Oregano, basil, thyme, rosemary,
Honey, butter, bay leaves
Peanut butter & jelly
Squeeze bottle condiments:
---ketchup, mustard, miracle whip, butter,
---relish, bbq sauce, ranch dressing, etc...
Aluminum foil, long-handled tongs utensils
---(for campfire cooking)
Pot holders, vegetable oil
Matchlight charcoal (no charcoal starter necessary)
200 Ramen Noodle Recipes
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