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The Feed Zone Cookbook: Fast and Flavorful Food for Athletes

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The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. When Dr. Allen Lim left the lab to work with professional cyclists, he found a peloton weary of eating. For years the sport's elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real wo The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. When Dr. Allen Lim left the lab to work with professional cyclists, he found a peloton weary of eating. For years the sport's elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real world, where hungry athletes must buy ingredients; make meals; and enjoy eating before, during, and after each workout, day after day. So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas. Chef Biju and Dr. Lim vetted countless meals with the world's best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance. The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go. The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete's cravings. The Feed Zone Cookbook includes 150 delicious recipes illustrated with full-color photographs Allen Lim’s take on the science and practice of food Portable whole foods, including Lim's famous rice cakes and more Dozens of quick-prep meals for before and after workouts Shortcuts, substitutions, and techniques to save time in the kitchen Over 100 gluten-free and vegetarian alternatives to favorite dishes


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The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. When Dr. Allen Lim left the lab to work with professional cyclists, he found a peloton weary of eating. For years the sport's elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real wo The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. When Dr. Allen Lim left the lab to work with professional cyclists, he found a peloton weary of eating. For years the sport's elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real world, where hungry athletes must buy ingredients; make meals; and enjoy eating before, during, and after each workout, day after day. So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas. Chef Biju and Dr. Lim vetted countless meals with the world's best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance. The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go. The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete's cravings. The Feed Zone Cookbook includes 150 delicious recipes illustrated with full-color photographs Allen Lim’s take on the science and practice of food Portable whole foods, including Lim's famous rice cakes and more Dozens of quick-prep meals for before and after workouts Shortcuts, substitutions, and techniques to save time in the kitchen Over 100 gluten-free and vegetarian alternatives to favorite dishes

30 review for The Feed Zone Cookbook: Fast and Flavorful Food for Athletes

  1. 4 out of 5

    Karel Baloun

    The 27 page introduction is pure gold. And I can’t wait to try out many of these sensible, delicious looking recipes. “A reference for athletes looking for no-nonsense, race-proven ideas, who are also willing to take the time and energy to cook the delicious recipes that we know just work” (p7) “Begin with fresh, whole foods that come in their own wrapper with as many of their parts intact as possible” (p4) “So, like any good scientist, I called my mom.” (p2) “Harold and Kumar may have gone to White The 27 page introduction is pure gold. And I can’t wait to try out many of these sensible, delicious looking recipes. “A reference for athletes looking for no-nonsense, race-proven ideas, who are also willing to take the time and energy to cook the delicious recipes that we know just work” (p7) “Begin with fresh, whole foods that come in their own wrapper with as many of their parts intact as possible” (p4) “So, like any good scientist, I called my mom.” (p2) “Harold and Kumar may have gone to White Castle, but Biju and I went to a whole lot of bike races.” (p7) ...a joke about their shared ethnic backgrounds… “Eating right after exercise helps to better restore muscle glycogen. […] when you eat foods with a very high glycemic index immediately after exercise, you increase the speed at which calories are replaced. ...post-exercise is one of the few times that you can indulge in sweets and desserts with fewer negative consequences.” (p9) “Like you and me, cyclists look at themselves in the mirror, twist and turn, and maybe even jump up and down a bit to see what jiggles and then wait for the narcissism or self-loathing to begin” (p11) a hilarious way of saying to listen to your body on how much to eat. “don’t use microwavable or instant rice… because Biju and I will take it as a personal offense.” (p22)

  2. 5 out of 5

    Amory Ross

    Yet again, I am reviewing a book that I wouldn't normally review, but here it goes: As a disclaimer, I am a member of a CSA, and I live within one mile of a seafood/ produce stand, and a butcher, so I feel I have numerous advantages when it comes to this book. Considering all of the cookbooks I own, I think this is the only book I can say with certainty that there is not one bad recipe within it. Each recipe is tasty, explained wonderfully, and, when you start to get the hang of things, the ingred Yet again, I am reviewing a book that I wouldn't normally review, but here it goes: As a disclaimer, I am a member of a CSA, and I live within one mile of a seafood/ produce stand, and a butcher, so I feel I have numerous advantages when it comes to this book. Considering all of the cookbooks I own, I think this is the only book I can say with certainty that there is not one bad recipe within it. Each recipe is tasty, explained wonderfully, and, when you start to get the hang of things, the ingredients are predictable. Prior to this book I never poached eggs, never made sweet potato anything, nor used amino acids in cooking. Since owning this book, I can now say I have. I cannot express how enjoyable these recipes are. Referencing my disclaimer, these recipes are extremely tasty when ingredients are in season (and not in some giant grocery store). The one drawback about this book is the amount of meat and seafood recipes for dinner entrees. While it's not a bother to me, I know plenty vegetarian/ vegan endurance athletes that might be put-off by this book. Perhaps vegetarians and vegans would be able to substitute ingredients where it calls for meat, poultry, or dairy. I refer many of the people I know to this book, so I figured it was time to rate it on here. Buy this book. It will help you become a better chef and athlete.

  3. 5 out of 5

    Angie

    As the mom of young athletes, this book is a lifesaver. I'm thankful to have alternatives to packaged nutrition bars. The recipes are easy, use basic ingredients and taste good. I appreciate the information about what to eat before, during and after a race. There is just enough nutritional information to help me understand what I'm feeding my kids and why, but not so much that my eyes glaze over with boredom. A great resource. Thank you!! As the mom of young athletes, this book is a lifesaver. I'm thankful to have alternatives to packaged nutrition bars. The recipes are easy, use basic ingredients and taste good. I appreciate the information about what to eat before, during and after a race. There is just enough nutritional information to help me understand what I'm feeding my kids and why, but not so much that my eyes glaze over with boredom. A great resource. Thank you!!

  4. 4 out of 5

    Rebecca Stark

    I didn't think I'd share a cookbook on Goodreads, but this qualifies as a 'good read!' My husband bought this after riding with members of Skratch's amateur team. It's great to read about the history behind the recipes--how the authors honed them with the feedback of many pro cyclists. While I have no intentions of becoming a pro athlete, I appreciate the recipes that I can make before an after tennis, yoga, and ballet classes! I didn't think I'd share a cookbook on Goodreads, but this qualifies as a 'good read!' My husband bought this after riding with members of Skratch's amateur team. It's great to read about the history behind the recipes--how the authors honed them with the feedback of many pro cyclists. While I have no intentions of becoming a pro athlete, I appreciate the recipes that I can make before an after tennis, yoga, and ballet classes!

  5. 5 out of 5

    Jeff Judge

    If you're a cyclist, this is a terrific book on nutrition and recipes that are easy to work with. Looking forward to cooking up all the various rice based bars to snack on mid-ride vs store bought bars. If you're a cyclist, this is a terrific book on nutrition and recipes that are easy to work with. Looking forward to cooking up all the various rice based bars to snack on mid-ride vs store bought bars.

  6. 4 out of 5

    Tisha

    I enjoyed reading the narrative part of this book, but the recipes weren't really anything revelatory. They are all recipes that can be found elsewhere, maybe made a bit easier in service of fast meal prep. I also came to the realization that I don't expend enough energy to make my priority ease of digestion - so I'll stick with the complex carbs for now. I enjoyed reading the narrative part of this book, but the recipes weren't really anything revelatory. They are all recipes that can be found elsewhere, maybe made a bit easier in service of fast meal prep. I also came to the realization that I don't expend enough energy to make my priority ease of digestion - so I'll stick with the complex carbs for now.

  7. 5 out of 5

    Ann (thebookisbetterann)

    I picked up this book to get ideas about what to eat for half marathon training. So many books are written about cooking for diet and I wanted a book about cooking for performance. This has given me a lot of great thoughts and good recipes.

  8. 5 out of 5

    Rainier Westenbrink

    Tasty recipes that are fast and make you fast. Even on the go snacks are included. From breakfast to desert every thing is covert. Even nutritional values are there for every recipe and for basically every food they use. It's a complete book that even non athletes can use. Tasty recipes that are fast and make you fast. Even on the go snacks are included. From breakfast to desert every thing is covert. Even nutritional values are there for every recipe and for basically every food they use. It's a complete book that even non athletes can use.

  9. 4 out of 5

    Heath

    Eat like a lean athlete If you want to improve your diet and still enjoy your food, this book is filled with really good recipes.

  10. 4 out of 5

    Dave

    So many tasty treats to take along on my rides! What’s good is Lim/Thomas break down the nutritional components of each meal. This one is a keeper!

  11. 5 out of 5

    Serena

    I've been meaning to start reviews on cookbooks; I procrastinate no longer! This is an amazing collection of recipes that use simple ingredients and procedures. The most complicated piece of equipment called for might be a rice cooker or a blender. Colorful photos also help work up an appetite for what they describe. Great to know that a simple list of ingredients can look so appetizing! Gives me something to shoot for. Full disclosure: the recipes are biased for athletes in training, so they ten I've been meaning to start reviews on cookbooks; I procrastinate no longer! This is an amazing collection of recipes that use simple ingredients and procedures. The most complicated piece of equipment called for might be a rice cooker or a blender. Colorful photos also help work up an appetite for what they describe. Great to know that a simple list of ingredients can look so appetizing! Gives me something to shoot for. Full disclosure: the recipes are biased for athletes in training, so they tend to be heavy in carbohydrates and fats. Even so, the recipes are great in creating a foundation for adjustment. (If you're not training, for instance, cut down on portion size or lay off the potatoes. Duh.) But it's not all potatoes and pasta; I've made a delicious Niçoise salad with my own twist, and there are some tasty looking juices and fruit desserts I can't wait to try. Another plus is some background info behind the food and science by the authors, one a Ph.D in integrative physiology (what is that?) and another a trained chef, both passionate about food and supporting the professional cycling circuit. There's also a section on how to do the basics, like cooking eggs, potatoes and pasta, as well as the more infrequently encountered grains like quinoa and millet. (i.e., things we all expect everyone to know but maybe we really don't.) Nom nom

  12. 4 out of 5

    Penny

    What I really like about this book is the focus on simple, good food yet maximize food as fuel. There is a good nutrition for cyclists chapter that gives good concept information for when to fuel with what and why, without being too scientific. The recipes are organized with a training regimen in mind, as in nutritious dinner for post work out that are fast and easy yet give you what you need. Or, breakfasts that will stay with you. I'm really excited about the "portables" section, for home made What I really like about this book is the focus on simple, good food yet maximize food as fuel. There is a good nutrition for cyclists chapter that gives good concept information for when to fuel with what and why, without being too scientific. The recipes are organized with a training regimen in mind, as in nutritious dinner for post work out that are fast and easy yet give you what you need. Or, breakfasts that will stay with you. I'm really excited about the "portables" section, for home made alternatives to gu, cliff bars and so on. Heck, if it's good enough for Levi Leipheimer.... I do love the caveat of being mindful of portion size if you aren't training for the Tour. Overall,it looks like great food for anyone, not just pro cyclists.

  13. 4 out of 5

    Gina

    Finally a sports cookbook I can use!!! Although the book is geared to cyclists, I'm a runner; endurance athletes all face common problems on how to fuel properly. This book has given me lots of options for pre race, mid race & post race fueling. The best part is I have most of the ingredients in my kitchen already and most of the recipes are quick to put together too. There's even a section on portables: food that will give you energy quickly while easily digestible. I can't wait to try the fig Finally a sports cookbook I can use!!! Although the book is geared to cyclists, I'm a runner; endurance athletes all face common problems on how to fuel properly. This book has given me lots of options for pre race, mid race & post race fueling. The best part is I have most of the ingredients in my kitchen already and most of the recipes are quick to put together too. There's even a section on portables: food that will give you energy quickly while easily digestible. I can't wait to try the fig & honey rice cakes! Some of the dinner recipes take a little longer to make as they should, although there are many quick and easy ones too. I picked this book up from the library, but this is one I need to own.

  14. 4 out of 5

    Kitchengrrl

    Completely fantastic cookbook! Everything I've tried so far has been awesome without any adjustments at all. If you don't need so many carbs, it's easy to leave them out. This book is really changing my perceptions of what ingredients go together. Many of the combinations are things I never would have thought of (cucumber, green bell pepper, apple, parsley and feta as a salad) but which are totally awesome and I'm wondering why I haven't thought of this before. HIghly recommend this to anyone in Completely fantastic cookbook! Everything I've tried so far has been awesome without any adjustments at all. If you don't need so many carbs, it's easy to leave them out. This book is really changing my perceptions of what ingredients go together. Many of the combinations are things I never would have thought of (cucumber, green bell pepper, apple, parsley and feta as a salad) but which are totally awesome and I'm wondering why I haven't thought of this before. HIghly recommend this to anyone interested in healthy eating, especially athletes, but anyone who wants to eat good clean food and have interesting new ways to incorporate fruits and vegetables into your diet.

  15. 4 out of 5

    Ed

    This book makes me very hungry! From a pure cookbook point of view, great pictures, recipes are simple. Have tried the summer orzo which was great, the sweet potato and egg burrito which is also very tasty, although I'll add more sweet potato to the mixture next time. Simply lots of recipes that will appeal to athletes, with a focus on carbs, but with protein and fats for balance and taste. Narrative describes what is good for pre-during-post rides, and even what ingredient changes to make depen This book makes me very hungry! From a pure cookbook point of view, great pictures, recipes are simple. Have tried the summer orzo which was great, the sweet potato and egg burrito which is also very tasty, although I'll add more sweet potato to the mixture next time. Simply lots of recipes that will appeal to athletes, with a focus on carbs, but with protein and fats for balance and taste. Narrative describes what is good for pre-during-post rides, and even what ingredient changes to make depending on circumstances (e.g., reduce spices for pre-workout). But even for the non-athlete, this is worth a look due to the use healthy, non-processed foods.

  16. 5 out of 5

    Aja Marsh

    got this book from the library mainly for the "portables" section and because the library doesn't have the feed zone portables only cookbook. though this is geared towards serious cyclists, it's a fun little cookbook with some unique ideas for fueling pre-during-and-post workout complete with nutritional data. the recipes are all pretty simple and straight-forward and offer a good amount of flexibility. not incredibly vegetarian friendly and/or don't mention much when certain things can be repla got this book from the library mainly for the "portables" section and because the library doesn't have the feed zone portables only cookbook. though this is geared towards serious cyclists, it's a fun little cookbook with some unique ideas for fueling pre-during-and-post workout complete with nutritional data. the recipes are all pretty simple and straight-forward and offer a good amount of flexibility. not incredibly vegetarian friendly and/or don't mention much when certain things can be replaced or omitted and still work well. there is a lot of bacon in here though (good calorie to flavor ratio, i suppose).

  17. 4 out of 5

    Astrid

    What it is: A cyclists' cookbook, 150 recipes from the lab of Allen Lim and the kitchen of Biju Thomas. Strengths: Recipes that call for fewer than eight ingredients, most of which are normally stocked in my refrigerator and pantry, and which can be prepared in ten minutes to an hour. Weaknesses: Some of the dessert recipes don't look particularly appealing. Check out my review on the Podium Cafe website: http://www.podiumcafe.com/2012/6/13/3... What it is: A cyclists' cookbook, 150 recipes from the lab of Allen Lim and the kitchen of Biju Thomas. Strengths: Recipes that call for fewer than eight ingredients, most of which are normally stocked in my refrigerator and pantry, and which can be prepared in ten minutes to an hour. Weaknesses: Some of the dessert recipes don't look particularly appealing. Check out my review on the Podium Cafe website: http://www.podiumcafe.com/2012/6/13/3...

  18. 4 out of 5

    Natasha

    Love this cookbook! The recipes are easy, delicious, & nutritious! I'm not an endurance athlete, but I picked this up to inspire me to cook healthier items I can eat on the go or when I'm out climbing or hiking. Every item has a beautiful & colorful picture which just adds to all the goodness. Oh, and did I mention I'm a vegetarian & try to eat gluten-free when possible...the recipes are very easy to adapt and the author even tells you how to make changes. This is one cookbook you must checkout. Love this cookbook! The recipes are easy, delicious, & nutritious! I'm not an endurance athlete, but I picked this up to inspire me to cook healthier items I can eat on the go or when I'm out climbing or hiking. Every item has a beautiful & colorful picture which just adds to all the goodness. Oh, and did I mention I'm a vegetarian & try to eat gluten-free when possible...the recipes are very easy to adapt and the author even tells you how to make changes. This is one cookbook you must checkout...enjoy!

  19. 5 out of 5

    Michael

    Seems to be geared towards folks who have no idea how to cook. I found myself flipping past far too many "duh recipes." Things that are obvious and not really worthy of being in a cookbook. A lot of the recipes vary on seemingly a single ingredient or are as simple as take x and throw an egg on top or take y and put it on some bread or rice. I've made a handful of the recipes over the past couple of weeks. The eating has been healthy, but more recipes have been average than great. This book is g Seems to be geared towards folks who have no idea how to cook. I found myself flipping past far too many "duh recipes." Things that are obvious and not really worthy of being in a cookbook. A lot of the recipes vary on seemingly a single ingredient or are as simple as take x and throw an egg on top or take y and put it on some bread or rice. I've made a handful of the recipes over the past couple of weeks. The eating has been healthy, but more recipes have been average than great. This book is grossly overrated.

  20. 5 out of 5

    Jennifer Erwin

    I am a triathlete and am constantly looking for something to fuel my workouts. Gels, bars, and all the others just aren't settling in my stomach very well. Some friends recommended this book (and the Feed Zone Portables) and the recipes look so easy and it's all ingredients that I would have in my kitchen normally. I can not wait to start trying out some of these recipes. I especially love how they are all able to be frozen for eating later. I am a triathlete and am constantly looking for something to fuel my workouts. Gels, bars, and all the others just aren't settling in my stomach very well. Some friends recommended this book (and the Feed Zone Portables) and the recipes look so easy and it's all ingredients that I would have in my kitchen normally. I can not wait to start trying out some of these recipes. I especially love how they are all able to be frozen for eating later.

  21. 5 out of 5

    Amanda Vance

    My favorite cookbook! The foods are a mixed style I enjoy, following a nutrition philosophy I agree with. Every recipe I have made has been delicious (even to my picky husband) very simple to prepare. At some point I will have to rebound it, I know I will utilize this book to the point of it falling apart.

  22. 4 out of 5

    Janet

    Not that I'm an athlete exactly ;-) But anything that's fast and flavorful (and presumably good for me) works for me! And I saw a recipe in Outside magazine for on the go health bars that indeed were easy and awesome. Not that I'm an athlete exactly ;-) But anything that's fast and flavorful (and presumably good for me) works for me! And I saw a recipe in Outside magazine for on the go health bars that indeed were easy and awesome.

  23. 4 out of 5

    Meredith

    A fantastic guide to healthy meals for the athlete. I have loved every recipe I have made so far and have even found several that my husband and kids have enjoyed. Basic ingredients and very easy to cook.

  24. 4 out of 5

    Ian

    I sampled some of the food from this cookbook when I was in Benton, AR for Trifest for MS. I finally got around to buying it and am currently awaiting its arrival (being held up because another book I ordered at the same time hasn't come in yet). I sampled some of the food from this cookbook when I was in Benton, AR for Trifest for MS. I finally got around to buying it and am currently awaiting its arrival (being held up because another book I ordered at the same time hasn't come in yet).

  25. 4 out of 5

    Elizabeth

    I love everything about this cookbook. The recipes are easy yet flavorful. I find myself wanting to cook food instead of eating out, which is new for me! The ingredients are easy to find and aren't bizarre at all. I have yet to find a recipe I don't like. I love everything about this cookbook. The recipes are easy yet flavorful. I find myself wanting to cook food instead of eating out, which is new for me! The ingredients are easy to find and aren't bizarre at all. I have yet to find a recipe I don't like.

  26. 5 out of 5

    C

    (edited to add sample recipe link) Really just want to buy this one...but cheap! I'd like to have it around and on hand. Some great information in here on nutrition, along with the recipes/meal ideas. Sample Recipes here: http://feedzonecookbook.com/category/... (edited to add sample recipe link) Really just want to buy this one...but cheap! I'd like to have it around and on hand. Some great information in here on nutrition, along with the recipes/meal ideas. Sample Recipes here: http://feedzonecookbook.com/category/...

  27. 4 out of 5

    Adam Koenig

    A really great take on some relatively easy recipes. The book is very scientific and supported, but also very interesting. I am working my way through the various recipes, and am looking forward to using more of the portable ones. A great resource for training, and cooking in general.

  28. 5 out of 5

    Dan Kaplan

    See my review in progress here. See my review in progress here.

  29. 5 out of 5

    Stephen Antczak

    Excellent resource for athletes wanting to use whole foods to power their workouts and competitions, rather than using gels and other nasty, processed stuff.

  30. 4 out of 5

    Paula

    I admit that I was in a cooking rut and this cookbook has reenergized meal time. The recipes are simple, flavorful and filling. Everything I've made thus far has been a hit w/ my family. I admit that I was in a cooking rut and this cookbook has reenergized meal time. The recipes are simple, flavorful and filling. Everything I've made thus far has been a hit w/ my family.

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