Test pre-workout cake Bio Cake Punch Power

The ideal breakfast for stress-free performance

At 3bikes, we know how crucial nutrition is before exercise. When the race or competition takes place early, respecting the 3 hours of digestion while ensuring optimal energy intake can quickly become a headache. Whether cycling or running, we have all experienced those mornings where finding a good breakfast becomes an impossible mission: hotel without suitable options, waking up too early, digestive stress before departure... What if we finally had a simple solution, quick to prepare and perfectly digested?

By Jeff Tatard – Photos: DR

Un test life-size: the Bio Cake at the Paris Marathon

We love cycling, but we also know that running is one of the most demanding sports on the digestive system. So for testFor the Bio Cake Punch Power, we chose a formidable terrain: the 42,195 km of the Paris Marathon. BecauseA product that passes the marathon test has every chance of convincing cyclists and triathletes looking for a high-performance breakfast.

An organic energy cake, designed for endurance

The Bio Cake Punch Power is presented as an energy cake specially designed for athletesIt has several interesting advantages:

• Easy digestion, without heaviness or bloating
• An optimal energy intake, rich in complex carbohydrates for a prolonged effect
• An ultra-simple preparation: a little water, 30 minutes of cooking and it's ready
• An organic and preservative-free composition, for more natural nutrition

The objective: provide the necessary energy without digestive overload, avoiding blood sugar spikes and feelings of hunger while running.

The day before the race: preparation revisited with our own twist

The advancetagThe great thing about Bio Cake is that it's already designed to be an excellent source of energy before a race. But at 3bikes , We like to go a little further and adapt our nutrition to the specific needs of a long effort like a marathonThis is why we decided to enrich our preparation with a few strategic ingredients, to provide more texture, flavors and, above all, a better nutritional balance.

So we added three large handfuls of dried fruit (raisins, cranberries, walnuts, pecans, almonds, and hazelnuts) for an extra boost of natural carbohydrates, minerals, and healthy fats. Then, five large tablespoons of oatmeal reinforced the base of the cake for a more gradual energy boost and a slightly more satisfying effect. To prevent the cake from sticking during baking and also to add a little indulgent touch, we greased the dish with a little walnut oil, which provides the added bonus of essential fatty acids that are beneficial for endurance.

Our adaptation: 

• 250g of Bio Cake mixed with 250ml of water
• 3 large handfuls of dried fruit for extra energy and micronutrients
• 5 large tablespoons of oatmeal for longer-lasting energy
• A little walnut oil to prevent sticking and provide good lipids
• 30 minutes in the oven, and you get a soft cake, ready to be enjoyed before the race

We could have even gone further by adding two or three tablespoons of honey for a sweet touch and a quick glycemic boost, or even pieces of banana cut into slices, but we wanted testI tested this version first to see how it performed in the field.

Into the oven: once the mixture is smooth, pour the batter into a lightly greased pan and bake at 180°C for 30 minutes. While it's baking, a delicious aroma of cereal and dried fruit wafts through the kitchen—a foretaste of the next day's workout. The cake slowly browns, taking on a soft texture, ideal for easy digestion before exercise.

As soon as it comes out of the oven, let it cool before unmolding. The texture is perfect: neither too dry nor too compact. Ready to be enjoyed a few hours before the race, with the assurance of a gradual energy intake and no digestive discomfort.

D-Day…

…5:00 a.m.: Wake up, coffee and Bio Cake for breakfast, 3 hours before departure. Objective: to see if the cake lives up to its promises in terms of digestion, energy and absence of gastric disorders.

Perfect digestibility, efficient energy intake

Verdict after 42 km? Test succeeded with flying colors.

• No feeling of heaviness after meals, a real plus when you know how much digestive stress can be a problem before a competition.
• A well-balanced energy intake : no sudden fatigue at the start, a lasting feeling of power without premature hunger pangs.
• A gradual release of energy : unlike some overly sweet breakfasts that cause a peak followed by a sudden drop, here the effect is stable and constant.

In terms of taste, The Bio Cake surprises with its simplicity : not too sweet, easy to eat, with a soft texture that goes down well, even when you wake up. With our additions (dried fruit, oat flakes, walnut oil), the flavor has evolved slightly, bringing a more indulgent side and a slightly more substantial chew. But to be honest, we already had it testthe previous week in its classic version, and the observation was the same: digestible, effective and well adapted to the needs of a long-term effort.

Why Bio Cake is also a great option for cyclists

If this cake passes the test of the marathon, then in cycling, it becomes obviousWhy? Because in cycling, digestion is a little more forgiving than in running, where every impact can upset the stomach.

Whether it's for a competitive cyclist, a triathlete, or even a climber who has to tackle a pass after an early breakfast, the Bio Cake Punch Power ticks all the boxes:

• Quick preparation and easy transport
• Steady energy without a blood sugar crash
• Optimal digestibility, even under the stress of racing

When to consume it?

• 3 hours before a class or a long outing, for optimal digestion.
• The day before as a snack, in case of a very early morning competition where breakfast is difficult to fit in.
• Given its digestibility, we can even imagine consuming it later, closer to departure, without risking gastric discomfort. We did not testIt is not possible under these conditions, but its lightness and rapid assimilation could allow it.

How much?

• About 1/4 to 1/2 of the cake, depending on individual energy needs.
• For our part, we chose one half before the race and kept the other as a reward for the finish. An alternative? Freeze it for a future competition.

What to accompany it with?

• A coffee or tea, to stimulate digestion.
• A little water or a waiting drink, to stay hydrated before departure.

Bio Cake Punch Power: a real solution for endurance athletes

After a test successful in the Paris Marathon, we can say it: the Bio Cake Punch Power is a very interesting alternative for athletes looking for a practical, digestible and effective breakfast before a long effort.

• Suitable for both runners and cyclists
• Easy to prepare and transport
• Progressive and sustainable energy

If you've ever struggled with a poorly digested breakfast before a competition, this cake might just become your new pre-workout ritual.

In conclusion, an essential ally for competitions and long outings

With this Bio Cake, We finally have a competition breakfast ready in minutes, without stress and without compromising on performance.Easy to prepare, ultra-digestible and customizable according to your needs, it ticks all the boxes for optimal energy intake before a race or a big bike ride.

By choosing to add dried fruit, oat flakes, and a touch of walnut oil, we've further enhanced its nutritional profile for stable, long-lasting energy, without a blood sugar spike or stomach discomfort. And since it keeps well, we were able to enjoy the other half as a post-workout reward—but it could just as easily have been frozen for the next workout.

For athletes on the go, the idea of ​​a ready-to-bake single-serve format could be an interesting development, making this cake even more convenient to take on the go.. In the meantime, it is clearly a solution to testIt is for anyone who wants to optimize their pre-competition nutrition with a natural, effective and easy-to-digest product.

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