Fuel bar recipe re-post

This is my most popular post - with over 16,5K views... I think it's worth raising it again as there's clearly interest in making this sort of thing.

Before I went low carb, I decided to lay off the processed fuel/sports bars and make my own on-the-go fuel food.  I've refined this over 10 iterations now and reckon this is the perfect one.  I'm thinking even now, with the honey and chocolate in this recipe that it's still valid fuel for during long, hard rides/runs.

Fruit and nut and seed bars - X

Makes 16 portions

Calories (kcal)	247
Carbohydrate (g)	29.6
Protein (g)	6.2
Fat (g)	11.7
Fibre (g)	3.2
Fruit & Veg	0.1

Ingredients

• 150g clear or runny honey
• 135g crunchy peanut butter (preferably with no added salt)
• 80g Chocolate Hazelnut Spread (Nutella) 
• 40g plain puffed rice (Kallo make a good range)
• 260g Fantastically Fruity, Roasted & Toasted, Dorset Cereals Muesli
• 120g Tasty Toasted Spelt, Barley & Oat Flakes, Dorset Cereals Muesli
• 60g raisins
• 25g mixed seeds (sesame, pumpkin, linseed, sunflower etc.)
• 20g walnuts
• 20g pecan nuts

Method

Pre-heat oven to 140-150C and line a baking tin with greaseproof paper.

Weigh cereals into a bowl.  Add raisins and chopped nuts.

Weigh peanut butter and honey into a separate bowl. Microwave for 60s, stir, add the Nutella and microwave for a further 30s or until smooth and easy to stir.

Add the chocolate, honey and peanut butter mix to the dry ingredients.  Mix all of it together thoroughly and dollop into the baking tin. Press down firmly (use the back of a spoon or a bit of greaseproof paper and your hands, or another tin of the same size that nests inside which I find easier).

Bake for 30-40 minutes or until golden.  Leave to cool until hard, preferably with something heavy on top so that the puffed up fruit don't make the cake break up as they shrink back down.  Then turn out and chop with a sharp knife into 16 portions.

This isn't really about weight loss

I, and anyone who's read my posts, have lost the point of why I went low carb/high fat.

Before discovering low carb, high fat diets (LCHF), I already was eating as little processed food as is practical - almost none in fact.  I already wasn't eating any "low fat" products (oddly apart from 0% fat greek yogurt, which has changed now).  I was already only rarely eating rice (always brown), almost never pasta (and then if I did it was wholewheat), small portions of couscous (50g dry weight and whole grain), bread only once or twice times a week (a wholewheat bagel with poached eggs and/or bacon at the weekend).  I was, however, eating carb bars, drinks and gels in races and a bit in training to get used to them; once a week for about 16 weeks of 2012.  And I didn't like doing it.

This was my original point:-

I want to be able to get through an endurance event by using my natural energy stores in as high a proportion as I can, so I need to take on as little fuel during the event as possible.

Why?  Two reasons. One - I am criminally useless at taking on fuel on the bike leg of a longer distance triathlon (half ironman and up, I wouldn't bother on anything shorter).  I procrastinate about doing it, end up sitting up for ages while I procrastinate, slow down, and generally faff.  I never seem to find the right time, there's always a bend, a bump, a climb, a descent, an overtake... it just plain slows me down.  Two - taking on all that sugar makes me feel really bloody awful.  Sick as a dog, confused towards the end, sleepy, and just plain horrible all over.

To that end, I wanted to encourage my body to burn fat preferentially as a fuel.

It just so happens, that there are many diets and lots of publicity around the fact that eating a low carbohydrate diet tends to result in weight (body fat) loss.  Which will be handy to get me down to my racing weight, but it's not the primary goal.

It also just so happens that there are a number of people who think low carb living is the healthiest way to be for various reasons.

Somewhere along the way, everyone (including me) got caught up with the weight loss bit.  Yes, it'll be nice to drop a few pounds to easily hit racing weight, I really can't deny that.  But the main point is the preferential fuel piece.  And initial results from the steady state gas analysis and RMR gas analysis tests I had done, seem to indicate that that's going reasonably well.

Eating 150g fat a day

150g fat.  That's the average amount I've eaten, per day, for the last 11 days.  33g carbs (though it's getting to stabilise around the 25g or less mark now) and 130g protein.  So, less than 7% of my daily kcals from carbohydrate and over 2/3 from fat.

As I mentioned 9 days ago; after an interesting tweet from @SportieDoc and reading the book she recommended (Taubes - Why We Get Fat and what to do about it), and another (The Art and Science of Low Carbohydrate Living), I've been trying very low carb nutrition.  It's been interesting and weird and it feels like hacking my metabolism, which it pretty much is; I'm trying to flip a switch to get my body to use primarily fat as a fuel for most of what I do.

Sunday morning breakfast

I've been eating bacon and eggs, smoked salmon and eggs, coffee with butter blended into it for breakfast and sometimes nothing at all because I'm not hungry at all! I've been making spinach/kale/courgette soup with and without cream, chorizo or stilton added in, or a caesar salad (no crutons), or chicken bacon and avocado salad for lunch, or sometimes nothing at all because I'm not hungry.  And for dinner... steak, salmon, pork belly and all with creamed spinach, cabbage, kale, broccoli, cauliflower etc. on the side.  And it's been -delicious-.  And I've not been hungry between meals. And I've not had "intrusive thoughts of food".

The first day of this experiment felt like a normal day but with mind-bendingly tasty foods.  Day two, was pretty similar and I felt no different.  Days three and four I started to notice a change... I was feeling more alert and then increasingly full of pep to the point of almost irrepressible.  Most interestingly I was eating three times a day and not feeling hungry at all in between, not feeling hungry when I woke up, not thinking about food aside from working out what to make at mealtimes as I'm not routinised into a set of recipes yet.   I wasn't missing or craving breads, potato, rice, couscous, pasta etc. and didn't feel like I wanted anything sweet; moreover I was drinking much less tea and a cup or two of filter coffee a day.

Day 8, we went out for dinner at our local favourite restaurant and had a starter of scallops, wrapped in pancetta and creamed spinach, followed by slow roasted pork belly with crackling, wild mushrooms and greens and half a bottle of dry white wine.  The wine hit me like a truck.  I was giggly half way through the first glass and wrecked by the third.  I ate too much and though I didn't finish my pork, I ate all of the crackling (*heavenly*) and really should have stopped earlier than I did.  When we got home, I crashed out to sleep, leaving my tea to go cold.  The next morning, I felt terrible until I got up and was fine in minutes; then didn't eat until 2pm when I was out for lunch with a friend.  I didn't really feel hungry at lunch time either, but had lunch to be sociable and to see what's possible in a pub (Caesar salad with the crutons left out).  Still feeling perky and sharp on that day (day 9) and not having any trouble with energy or stamina during my training sessions, no afternoon slump in attention or perkiness at all.

Day 11, Saturday this week, I started feeling a bit sluggish and very very cranky in the morning and the same this morning (day 12), though a little less so.  Friday's and Saturday's first run felt awful; I felt like I was dragging my legs through treacle, but the second run on Saturday (hill sprints) felt lots better.  I get the impression I'm going through yet another stage in the adaptation process.  I'm starting to get some good ideas for meals beyond the obvious ones, thanks to Abel & Cole for some of the green leafy veg ideas.

I'm still reading lots of articles (like Joe Friel's one on becoming a better fat burner, and Dr Runyan - a diabetic Ironman finisher) and books and looking forward to cracking through The Art and Science of Low Carbohydrate Performance to get a bit more understanding about what I need to be doing and how I get to being a proper fat-fuelled athlete.  What is still very clear is that the details an fine tuning are not well-known or understood, and in fact not known much at all, and that there is an appreciable amount of thinking that low-carbohydrate fuelling probably has a detrimental effect at the top-end exertion level; but then I'm not a 100m runner, or even a professional athlete at any sport and I'd rather be able to get through the bike leg of a 70.3 without needing to stuff my face with bars and gels than gain an extra 3-4 minutes off my time through top-end power (as I'll gain those 3-4 minutes back through not faffing about eating on the bike).

Oh, and I've incidentally lost 1.9kg since I started (OK, yes most of that will be glycogen and water, but still...)

The experiment continues!

Peak training session

After the hill reps on the familiarisation day, I had the hardest, longest training session ever.  A 6 and a half hour brick; 5 hour bike, 1.5 hour run.  And it turned out to be a tiny bit longer as you can never be -quite- sure about traffic and pace...

I was due to do 3 sets of over-gearing for 15 minutes but it got difficult due to the terrain.  Firstly, due to the awful road surface around East Clandon, I was just chowing down on a particularly tasty Mule bar, when I hit a bump and 90% of the bar (I'd just had one bite) slid out of the wrapper and bounced down the road, leaving me holding an empty wrapper and a grouchy expression.  Then as I decided to use the first hill to start an over-geared section, it was too high a gradient descent to carry on putting in any effort at all so I ended up with not even 10 minutes for the first repetition.  The second one I started before my favourite hill - Crocknorth.  I think I got about 12ish minutes in to the over-gearing repetition and then hit the hill itself which needed no over-gearing whatsoever.  The third go was coming in to Box Hill and included Box Hill itself, which I left myself in 4th gear for just to make it a bit harder.  Interestingly, I was a bit tired going up Box Hill and actually fancied leaning on my tri-bars, so I did that almost all the way up and it was fine.  In fact, it was really rather comfy.

On reflection, I don't think I'm doing over-gearing right.  Or rather, making it hard enough.  I don't know.  It's hard when there's nothing to measure against and I still have relatively little experience at all of this stuff.  I was doubtful enough that I decided to do one more over-geared section while out on the Thames Turbo route towards the end, where I did manage to squeeze in another 15 minutes of it.

Garmin gets over-excited about kcals - I actually burned 2254kcals (and consumed 1387kcals, 239g carbs - needed 300g for the ride, in theory)

I thought I'd done over 125km on the bike.  Mostly because I accidentally hit the lap counter when I was trying to get the display back to cadence after moving the position of the Garmin on the bike and knocking it into a different display that I really wasn't interested in at the time.  Hey ho.  So, it's still quite a long way and the furthest in a single bike ride to date - and with only one wee stop, the longest in the saddle to date.

Hopping off the bike at home, I scampered for another wee (yeah, I think I was hydrated enough despite having not finished the two 750ml bottles on the ride), changed out of my bib-tights and cycling top into capri tights and a running t-shirt as well as out of my cycling shoes and into my favourite trainers and off out for a 90 minute run.

It took a while to settle into a stride that felt OK - I was worried that all the fatigue I accumulated on the ride and the previous two days would hit home and I'd run out of endurance.  But no, this was a really useful run to have in the mental bank as well as physical.  Once I got into my stride, I felt pretty good.  And by the time I got home, I felt like I could have carried on.  It wouldn't have been pretty and I'd've been quite knackered, but I could have gone on.

My IM run pace is around 06:12/km (I think) and, after this brick, I now think I will actually be able to sustain that over 42km on the day.  This brick session showed me a few things, one of which is that yes although there is a certain amount of background fatigue that accumulates, with the appropriate fuelling and a good taper, on the day it'll be achievable.  I was worried that I'd just be really dead in the legs, they'd feel awful throughout the whole run and I'd need to use all the psychological tricks in the book to get to the end of the run course.

These are my km splits for this brick session and remembering that there is a non-trivial hill in there, that's some quite encouraging data.  And my effort level was nicely consistent...

Got 2 streets away and turned back to get a gel to keep me going - I didn't need to find out what bonking feels like today

I must say that I didn't feel sparkling when got home, but after a Recovery XS and a chicken and avocado bagel and a 10 minute sit down, I was fine to trot out to sit in the cinema for two hours.  And 8 hours sleep later (which I really rather needed), ready to get up and go for a 2.4km swim :o)

This brick session gave me a great confidence boost.  Mostly around learning that longer races are a little bit like the shorter ones; once you get stuck into the next discipline, the previous one fades in the memory a bit and doesn't have a huge effect unless you've over-cooked it and/or not taken on board enough calories/carbohydrates.  If you have managed your effort well and fuelled well, you're in good stead for motoring on.  I did 1.38x the 70.3 bike distance (with around half of the hills) and 0.75x the run (with 1/3 the hills).  After a few days of fatiguing myself.  And I feel fine. (and when I wrote this, I'd just done a 2.4km swim and another 1.25 hours on the bike - rest day today!)

Judgement day, or, "I need Haribo!"

People judge.  Every minute of the day.  They have their own values and standards and ideals and apply them to others.  We all do it, but there are a large proportion of people who think it's OK to vocalise their judgement when it is a "socially acceptable" judgement to make.

I'm talking about food this time.


There I was at my desk in the office today, with a lovely Wiggle delivery, complete with the little bag of Haribo.  Someone makes a quip that packets of sweets really shouldn't be something that I have in my possession.  I make a half-hearted attempt to let them know that, actually, I'm trying to find stuff to keep me fuelled during endurance rides that aren't gels 'cause I can't stand gels, but it's sort of pointless because the people around me at work just don't get it.  It's because they don't do it.  Most are fit and healthy and some do some pretty hard sports, but simply not 3-6 hours training sessions or longer, building up to a silly-long endurance event so they simply don't come across the same nutritional challenges.

People are brainwashed into a simplistic viewpoint that sweets, biscuits, cakes, fried food, pies etc. are all "bad" and that anyone fit and healthy "should not" and would not be eating that stuff.  But as any fule kno' who does a serious amount of training, and particularly a serious amount of endurance training, you really will need to eat stuff which is commonly considered to be "bad" otherwise you'll have real difficulty in functioning with your training load.  Take long distance cyclists; it's well known that they can't get enough of Percy Pigs (M&S chewy sweets), Haribo, Jelly Beans etc.

OK, they -could- get a lot of their fuel from "real" foods, but the sheer weight to carry and the volume to ingest would be impractical.  There are a number of reasons that sports science has come up with carb drinks and energy gels and it's mostly because: A. energy take-up mechanisms for one simple fuel (e.g. glucose only fuels) can't dump enough into your system fast enough for long sessions (so you really need a mix of -oses); and B. simple sugar rich natural foods are bulky and heavy and often contain other macronutrients in large doses that you don't want to be processing large amounts of during an endurance event.  The rule of thumb is 60g carbohydrates per hour of effort and trust me, that's a LOT of sugar!

Yes, on a normal day, with a normal training duration I'd eat real food by preference, but god help me if I don't practice, try, and error and find out what high density carb fuels work for my digestion in advance of the longer races.  So don't judge me by the average standards; I need Haribo!

Zzzz...

I could -kill- a nap right now.  90km cycle ride today on a gorgeous bowl of porridge with raisins, banana and maple syrup, with a double chocolate brownie half-way around.  Sliiiightly under fuelled, but I didn't bonk.  It was colder than I expected (forecast said 12C, it was definitely not that warm as I needed to keep my long sleeved top on over the short-sleeved one, over my long bib tights) and windier too.  Not as windy as last week, but still a bit tricky on a few sections of the route.

For simplicity and lack of hills while I start to try to build endurance; keep HR as low as I can, ideally 135 or so on the flat when I'm properly trained; I cycled out to the Thames Turbo sprint bike leg route, went 'round it three times and then home again.  90km in 03:54 at an average HR of 153..  If you remove the hills, the average would be a bit lower, so I'm reasonably pleased with that.  It will come down over time.  Secondary learning was getting back used to riding again and more comfortable on the bike.  I still can't get down onto the tri-bars or drink on the bike (i.e. get the bottle out of the cage, drink and put the bottle back again) and I need to be able to do both of those.

I've been inhaling food since I got home around 4pm (started out a lot later than intended); a bacon and cheese bagel, a huge chicken salad (with more bacon in it!) and I've got my eye on something involving Marmite later.  I'll be a good 1400kcals under maintenance for the day most likely but seeing as I had a bit, fat pizza and potato wedges last night that's not going to be a problem.  I just want to sleep now that I've had dinner and a nice, hot bath.

Yep, I like me a Mule

Those little Mule MegaBites really are the trick.  I've had to buy a load more.  They're just great; a perfect little ~100kcal boost before or after a training session.  Just keeps the wolf from the door and the mental frame a bit more even.  Even at 99p a bar from Evans, I'm not bothered about trying to make my own version.  Life's too short.

Mule bars - review

Mule Bars... their idea is natural, wholesome fuel for active/sporting people - "Natural Tasty Energy".  Kinda like 9 Bars, they're made from fruit, nuts and seeds and a bit of something to help stick it together (e.g. honey, or rice syrup).

 
 With 3 options for fuel and one for refuel and a large range of flavours across the board, they look like a great choice for vegetarians (and the gels are all vegan happy too) and those who want a nutritionally balanced, natural fuel which is organic, Fairtrade, top award winning across the sports press and endorsed and used by top athletes ("Tour de France winners, World champion Ultraman racers, Ironman competitors and triathletes, footballers, World Cup winning rugby players, surfers, sailors, kite surfers, kayakers, downhill (and uphill) Mountainbikers, High altitude mountaineers, free climbers, slackliners, rollers skaters, bladers, boarders and skiers, frisbee players, sculptors, winemakers and dairy farmers (yes really), golfers, gymnasts and yes, last but not least, even crossword setters.").

I got a taster pack with some of each to try.  Though I'm now out of race season (got a 10km in a week and then an offroad run in December, but nothing longer than an hour's activity), some of these will be tryable in training and to help me get through some of the long days at work.

I packed a few in my bag for work, for emergencies, and sure enough I ended up needing to use one to get me going for a training session with Jez.  We've been doing a few swim technique sessions and a couple of tests to sort out HR zones, and last week we finally did a speed work session to get started on the more general triathlon training.  It was a 60 minute session of multiple T2 bricks; bike, run, bike, run, bike, run, bike, run, bike, run.  All at pretty high intensity.  I'd had a hard, intense day at work and not really had enough to eat by the time it was an hour before my training session, so I chomped on one of the MegaBite (30g) fuel bars.  I'd packed the "Hunza Nut" (apricot and walnut) flavoured bar and it was really rather nice.  A neat, small, manageable 105kcal boost of energy and pretty tasty.  I couldn't really get much of the individual flavours, but it was neither sickly sweet or too crunchy or sticky.  And it perked me up a good deal for my training session.

Usually during a session with Jez in the gym I feel pretty cruddy and underfuelled.  I don't like training at the end of a work day for this very reason.  I don't like races that start much after 11am for the same reason; I'm not confident with the fuelling after I've had part of a day.  No idea how my body uses fuel through a "normal" (no exercise) day, so come 6pm I have no bloody idea how much I've used, how much I need still and how much extra I need to be not in deficit at the start of a training session.  Having had that pick-me-up Mule Bars, I felt a -lot- better this time.  No sicky feeling during the session (having tried a banana to get me through a session before a couple of times, I had some unpleasant acidic feeling and general nausea).  Thumbs up for the MegaBite there.  Very good indeed!

A couple of days later, I had a long slow run in the schedule and I was utterly starving afterwards, so it was a good opportunity to try one of the Refuel bars.  I thought the banana chocolate one would be a good mix of flavours as I generally like those two together.  However, I was quite disappointed.  There was almost no chocolate flavour and the banana tasted like a slightly unripe banana that had been squashed - you know the ones that have greenish skin with black marks and black squashy bits of flesh inside though they're not quite ripe.  Not horrible by any means, but not all that nice either.  It did fill a gap but I needed a lot of liquid with it too as it was also a bit drier than I was expecting.

More tastings to come when I move through the other bars and the gels...

Brick this!

I think I might get 'round next weekend.  If I can work out how to get the k-tape to stay on through the swim, it's going to work.

T2 brick test today; 31km bike followed immediately by a 7.8km run.  The secondary tests were, some race fuel (High5 EnergySource) to see if my stomach is OK with it, and drinking on the bike.

Apart from being yelled at by a twat in a Chelsea Tractor at Wimbledon Common (dude, if you had a less stupid car and a bit less of a vein sticking out on your forehead, you'll probably live longer), the bike was good.  I'm still completely useless at using a bottle on the bike - seriously, if you've never tried it, it's a lot harder than it looks.  I can get the bottle out of the rack relatively OK as long as I'm free-wheeling, but drinking is really difficult and getting it back in the rack again is pretty stressful.  I ended up with sticky drink on my hands, handlebars and down my leg a bit and some of it in my mouth.  My heart rate monitor hadn't worked for the cycle, so fuelling was really going to be a bit off as I'd got no idea of the amount I'd burned through.

31.16km in 01:11:04 including slowing down for traffic lights, being a total useless goit with the drinks bottle several times etc., so I'm hoping that will translate to 01:32 - 01:35 next weekend over the 40km race route.

I chugged the remainder of the fuel drink and the run started off pretty nicely.  As usual between bike and run, my legs felt a bit heavy at the start but I went off at a reasonable pace and the route was a loop of around 2.5km which allowed for stuff going wrong and being not too far from home if it did. 

Pace-wise, that's around my usual fastest 10km pace -without- having cycled 31km first.  So I'm quite encouraged by that.  That sort of pace should give me a 10km run time of around 55:00 - 56:00, hopefully.   My knee stayed quiet throughout and the only indication of anything not being perfectly fine was a tight hamstring into the back of the knee and that was it.

So, I'm pretty sure I'll get 'round next weekend.  No idea what transition times will look like, but with a 30:00 swim, a 01:35 bike and a 56:00 run I'm looking at an overall race time of 03:01:00 plus transition, so a target of 03:10:00 seems reasonable.

And biscuit (well, OK... bar)

We ran out of fruit, nut and seed bar quite a while back so with a triathlon tomorrow I had to get on with making some more today.  And I thought, as well as making it thicker so it cooks up softer, I'll do what I've wanted to do for a while and that was use some really fruity Dorset Cereals muesli as the main bulk of the bar.  I reckon it's worked really really well.  They've come out thick, well stuck together and slightly soft.  Lower fat, higher protein and higher carbs than recent batches:-

Serves 16:-

Calories (kcal)	207.1
Carbohydrate (g)	26.6
Protein (g)	5.6
Fat (g)	8.7
Fibre (g)	2.9
Alcohol (g)	0.0
Fruit & Veg	0.1

Ingredients

• 160g Honey, Pure, Clear, Average
• 125g Peanut Butter, Crunchy, No Added Sugar, Organic, Whole Earth
• 50g Breakfast Cereal, Puffed Rice, Wholegrain, Brown, Original, Organic, Kallo
• 450g Breakfast Cereal, Muesli, Fantastically Fruity, Roasted & Toasted, Dorset Cereals

Method

1. Pre-heat oven to 140-150C and line a square or rectangular baking tin with greaseproof paper.
2. Weigh cereals into a bowl and break up any big bits of nut and fruit
3. Weigh peanut butter and honey into a separate bowl. Microwave for 30s, stir and microwave for a further 15s.
4. Mix all of it together thoroughly and dollop into the baking tin. Press down firmly (use the back of a spoon or a bit of greaseproof paper and your hands which I find easier).
5. Bake for 30-40 minutes or until golden. Leave to cool until hard. Then turn out and chop with a sharp knife into portions.

Carb loading (well, tried to)

The day before the huge swim, I decided to try to carbo load, seeing as it was going to be well over an hour of continuous high-output effort.  The tricky part was that we were having friends over for dinner on Saturday... still, I didn't hit the wall, bonk or otherwise have a fuelling problem during the swim, so I must've done -something- right.

And this is what Mr TOTKat cooked for dinner - pork shoulder with sage, rosemary, garlic, bay leaves, a sprinkle of sugar, honey, mustard, dried cranberries and beer:-

So this is how Saturday went, I got the carb bit very right but the fat was a bit high and protein a bit low:-

B - porridge with raisins, chopped banana and a splash of milk
S - carrot and caramelised onion houmous
L - toasted bagel with ham and lettuce
S - Vegetable Crisps
S - Pistachios and Kettle Chips
D - baguette with houmous, pork shoulder, cousous with apricots, courgette and onion with pine nuts, baby carrots
S - Eton Mess (strawberries, whipped cream and meringue)

Exercise - rest day

Calories (kcal) [kcals to maintain weight (inc. exercise)	3003 1779]
Protein (g)	89.0 (12.2%)
Carbohydrate (g)	328.9 (42.3%)
Fat (g)	147.6 (45.5%)
Fruit & Veg	11.1

And the day of the 5km swim itself was a teeeeensy bit carb heavy too:-

B - porridge with raisins and chopped banana with a splash of milk
*swim*
S - bottle of Lucozade Body Fuel (Orange)
L - ciabatta with 2 slices of bacon and ketchup, large chocolate chip cookie
L - leftover shredded pork with mayonnaise, mango chutney and lettuce in a toasted pitta bread
S - banana, mango and passion fruit puree
S - cottage cheese with pomegranate seeds
D - stew; leftover shredded pork, carrots, new potatoes, baby carrots, chick peas, tinned tomatoes and a toasted pitta bread and wine
S - 6x leftover Divine mini eggs

Exercise - about 2 hours swimming

Calories (kcal) [kcals to maintain weight (inc. exercise)	2970 2871]
Protein (g)	108.6 (15.1%)
Carbohydrate (g)	334.5 (43.7%)
Fat (g)	70.6 (22.1%)
Alcohol (g)	78 (19.0%)
Fruit & Veg	6.8