Bicycling food

• Cooked sushi rice (about 400ml), sushi vinegar (about 1tbps, to taste), a sprinkling of furikake - pleasant, easy to digest
• Banana-oatmeal bars - more oil (peanut butter or tahini, nuts) and sugar (maple syrup, coconut, chocolate chips) than the above sushi rice snack. Is it necessary to have oils and protein during a ride? Or better to get those nutrients after the ride is done, during recovery?

Ok, turns out I really like the above banana-oatmeal bars (original name "Baked Banana Bars"). Let's do a nutrition breakdown

• 1 cup quick-cook rolled oats (12g protein, 0mg Na, 340mg K)
• 2/3 cup chopped walnuts (13g protein, 0mg Na, 333mg K)
• 1/4 cup shredded coconut (5g protein, 161mg Na, 535mg K)
• 3 tbsp chia seeds (3g protein, 3mg Na, 75mg K)
• 1/4 tsp cinnamon
• 1/4 tsp fine salt (575mg Na)
• 2 mashed bananas (845mg K)
• 60g no-sugar peanut butter (16g protein, 4mg Na, 400mg K)
• 60g maple syrup
• 1/4 cup chocolate chips (4g protein, 0mg Na, 200mg K)

IIRC this yields 6 "bars" (actually pucks or disks), using our large-size muffin tin.

Per bar:

• 9g protein
• 124mg Na
• 455mg K

I didn't bother calculating calories, sugars, or fats b/c that's not something I am worried about right now. If I eat these while cycling or otherwise being active, I will enjoy them guilt-free.