Quick and easy, dive into a banana lolly to replace much needed energy post ride without the sugar and fat of ice cream, but with plenty of taste!
For the lollies:
6 wooden kebab or lolly sticks
For the topping:
50g dark chocolate
20g chopped nuts
Handful of frozen raspberries
1. Diagonally cut 3 bananas each into 4 chunks. Push a stick into the end of each one. You could freeze them and make banana lollies or proceed to make the topping.
2. Melt dark chocolate.
3. Dip each banana piece into the melted chocolate so they are half covered and transfer them to a baking sheet lined with baking paper. Sprinkle with chopped nuts (I like pistachios or toasted peanuts) or freeze-dried raspberry pieces.
4. Freeze for 1 hour or until solid.
Typical values per lolly
Energy 104 kcals
It's good because...
The benefits of dark chocolate are well documented: high in iron, magnesium and other minerals to replace those that you lose when sweating on a ride. Dark chocolate is a powerful source of antioxidants, too, helping to fend off harmful cell-damaging free radicals. The bottom line is that it's all a bonus for your recovery.
Bananas are rich in potassium and sodium, which are lost when you sweat, and need replacing for effective recovery. Potassium is required for nerve and muscle function. When you don't replace potassium, the result is muscle cramps. Another added advantage of bananas is they are packed full of carbs, and these lollies are an easy way to start restoring your energy levels.