Healthy cycling snacks: frozen banana lollies

Method

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.

Nutritional Info

Typical values per lolly
Energy 104 kcals
Fat 4g
of which saturated 2g
Carbohydrate 18g
Protein 2g
Salt less than 1g
Fibre 3g

Healthy and great for cycling

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.