The Muesli Formula - A Guide To Making Your Own Cycling Endurance Fuel
You all may know the love I have for muesli - a mix of whole grains, dried fruit, seeds, and nuts. Although you can buy muesli at the grocery store or online (check out Seven Sundays if you’re just getting started), I prefer to make it at home. This allows me to customize the ingredients and keep costs low.
I like to eat muesli a few hours before a workout or training ride or as a post-recovery meal. It's easy to make in big batches and keeps well. Stored in an airtight glass jar, it'll stay fresh in your cupboard for months.
In this post, I’ll dive into the muesli formula and different styles and flavors you can make to open your door to endless options of performance fuel. To start, you just need to know the muesli formula.
The Muesli Formula
Today I’m going to walk you through the muesli formula if you want to create your own homemade batch. While there are tons of different ways that you can make it, I've found that there is an optimal ratio of oats/grains to nuts and seeds to dried fruits.
After tons of experimenting, I found the ultimate ratio is: 4 cups grains + 1-½cups nuts/seeds + ½ cup dried fruit + seasoning (optional)
The muesli formula: 4 cups grains + 1-½cups nuts/seeds + ½ cup dried fruit + seasoning (optional)
There isn't an optimal ratio of ingredients per se. But a grain-heavy blend will ensure the optimal mix of chewy and crunchy.
Start with a ratio of four parts grain + one-and-one-half part nuts/seeds + one part dried fruit + an optional seasoning.
Grains: Rolled oats, wheat bran, whole rye, whole barley, sorghum flakes, quinoa flakes, millet puffs, millet flakes, buckwheat
Nuts/seeds: Sliced almonds, walnuts, cashews, pecans, pistachios, hazelnuts, sunflower seeds, pepitas, chia seeds, poppy seeds, sesame seeds,, flax seeds
Dried fruit: Dried apricots, dried cherries, dried figs, raisins, golden raisins, currants, apple chips, unsweetened coconut flakes
Seasoning: Cinnamon, cardamom, cocoa powder, vanilla, nutmeg
My favorite muesli formula combinations
Start with these muesli formula combinations if you need a place to start. From there try experimenting on your own and coming up with new twists and flavors to your liking.
Classic Muesli: 4 cups rolled oats + ½ cup walnut pieces + ½ cup almond slices + ¼ cup sunflower seeds + ¼ cup pepitas + ½ cup currants + ½ cup unsweetened coconut chips + 3tbsp flax seed + 3tbsp hemp seed
Cocoa Morning Power: 3-½ cups rolled oats + ½ cup sorghum flakes + ½ cup sliced almonds + ½ cup pepitas + ¼ cup unsweetened coconut chips + ¼ cup dried dates + ¼ cup dark chocolate chips + 1tsp cocoa powder + ½ tsp cinnamon
Blueberry Chia Buckwheat: 3-½ cups rolled oats + ¼ cup buckwheat + ¼ cup sorghum flakes + ¼ cup chia seeds + ¼ cup pepitas + ¼ cup dried blueberries + ¼ cup dried apple + ¼ cup unsweetened coconut chips
Apple Almond Cinnamon: 4 cups rolled oats + ½ cup sliced almonds + ¼ cup pepitas + ¼ cup pine nuts + ¼ cup dried dates + ¼ cup dried apple + ½ tsp cinnamon + ½ tsp cardamom
Banana Cherry Pecan: 3 cups toasted buckwheat + ½ cup toasted almonds + ½ cup toasted pecans + ¼ cup hemp seeds + ¼ cup sunflower seeds + ¼ cup pumpkins seeds + ¼ cup chia seeds + ¼ cup dried cherries + ¼ cup dried banana pieces + ¼ cup unsweetened coconut chips + 1tsp cinnamon + 1tsp vanilla
Cocoa Morning Power
Blueberry Chia Buckwheat
Banana Cherry Pecan
Ways To Enjoy Your Muesli
Now that you mastered the muesli formula, you’ve unlocked the door to tons of new ways to enjoy muesli. Keep a giant jar of muesli on hand and add to muffins, bread, bars, cookies, pancakes and more. Here are a few of my favorite ways to enjoy muesli - with many more to come!
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This Warm Banana Molasses Muesli is loaded with whole grains, nuts, seeds, and fruits. It’s topped with a drizzle of mineral-rich molasses, along with toasted nuts and seeds for added texture and flavor. This an excellent pre-ride breakfast that will keep you energized throughout the morning!