From the New York Times :
The combination of protein with carbohydrates is particularly important, he said, ensuring that the blood sugar boost from the carbohydrates isn’t too rapid, and that it lingers, providing energy for a longer period of time. The salt is equally essential, he said, because a cyclist can lose so much sodium through sweat.
His recipe for sushi rice bars:
3 cups medium-grain Calrose or sushi rice, cooked
6 eggs
Soy sauce or Bragg Liquid Aminos (a soybean-based liquid protein concentrate)
A handful of prosciutto or cooked bacon
Salt
Balsamic vinegar
Scramble the eggs with the soy sauce or the Braggs Aminos. (“The guys like the flavor of the Braggs better than the soy,” Mr. Lim said.) Add the prosciutto or bacon. Pile the rice, eggs and pork into a 6-by-9-inch pan. Pour a small amount of balsamic vinegar and soy on top. Salt to taste. Mix and mash into the pan. Let sit for 20 minutes, then, using a silicon spatula (“anything else and the rice will stick,” Mr. Lim said) cut it into 1 1/2-inch squares. Wrap in foil. Yields about 24.
As a sweet alternative, use “a big jar of Nutella, a bunch of all-natural peanut butter and the same amount of rice,” Mr. Lim said.
