CYCLING PERFORMANCE TIPS

• At 23 grams of carbohydrate per 1/2 cup, rice packs more complex carbohydrate than pasta (at 20 grams of carbo per 1/2 cup).
• For riders struggling to consume enough Calories to replenish fuel stores, 1/2 cup of rice has 110 Calories versus pasta at 99, and potatoes at 68.
• Plus rice can be blended with milk and eggs to make a Calorie dense pudding that some cyclists carry in plastic bags for a quick snack on the bike.
• And at 4 cents per 1/2 cup serving, the price is right.

• it is cholesterol free
• it contains minimal fat and sodium
• it is readily digestible
• it is gluten free - which means that it is an alternative for those who are wheat intolerant
• it is low in fiber (brown rice = 0.2 gram fiber per 1/2 cup vs. 1.5 gram of fiber per 1/2 cup for pasta).

SNACK IDEAS

• Rice cakes
  • 1 cake = 35 Calories, 7 grams of carbo, 1 gram of protein
• Arlene's Creamy Rice Pudding
  • 1 cup rice
  • 6 cups hot milk
  • 1 teaspoon salt
  • 2 tablespoons butter
  • 2 teaspoons vanilla
  • 2 teaspoons sugar

  • Place all ingredients in a pot that holds at least 8 cups. Cook over low heat (don't boil) for 1 hour. After cooling to room temperature, refrigerate. Can be mixed with fruits or flavored with cinnamon.
• Rice Crispie Treats
  • 1/4 cup margarine
  • 10 oz package (about 40) marshmallows
  • 6 cups toasted rice cereal
  • 1 cup raisins or dried fruit (optional)
  • 1/2 cup peanuts or other nuts (optional)

  • Melt butter in saucepan over low heat
  • Add marshmallows and stir until completely melted
  • Remove from the heat
  • Add cereal. Stir until well coated
  • Using a buttered spatula, press mixture into a 13 x 9 inch pan
  • Cut when cool