If you’re like me, it’s that time of the cycling season when the regular bike routes start getting a little stale. I’ve been out on my favorite roads, mixing things up by altering the combinations, and adding a few additional routes to my training….but the scenery is starting to get a little old. So,...
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Because I’ll only endorse something that I completely love and am excited about, there are not very many cycling nutritional products that I’ve promoted. In fact, there’s only been three…..Nuun, VegeGreens, and now Shot Roks. Sure, there are other great products out there, but these are the only three that I’ve come across so...
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Do you drink coffee or tea in the morning? Coffee and tea can suck the water right out of you. Both drinks act as diuretics….which means that while your digestive system is bringing water into your body, they make your kidneys pull water out of your bloodstream. Enjoy your tea or coffee, but be...
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Just so you know….yes, I did get the thumbs up from my wife to write this blog. She’s the best. Maybe it’s my love for the sport, or maybe it’s just the plain hard truth that cycling women can be so dang sexy. Put a girl on a cruiser, road bike, or any type...
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We’ve had quite a few readers write in asking how they can find passion for cycling and use it to help achieve their fitness goals. Today’s post is the starting point for making it happen. So you’ve decided you’re going to get that body of yours into better shape, and you’re going to use...
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The Crank Directory is now up. If you haven’t already guessed, Loving the Bike and Crank Listed are pretty much one in the same. When we launched Crank last month with the call to nominate cycling blogs for the Crank Honors, we put it out under www.cranklisted.com. We did this because although it was...
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Post Exercise Hydration After a ride, one of your first priorities should be replacing any lost fluid. This is especially important now that it’s getting hotter out there. One of the best ways to figure out how much to drink is to weigh yourself before and after exercise and then replace the difference with...
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We’re pleased to have guest poster, Daniela Ginta supplying today. Daniela competed in her first ever duathlon this past weekend and as you’ll see in her fantastic description below…it was the experience of a lifetime. Congratulations on your accomplishment, Daniela and thanks for today’s great post. If you’ve been thinking of competing for the...
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Compared to the vast world of blogs out there in the internet universe, those directed at cycling are rather small in number. With that said, however, I really can’t believe just how many cycling blogs there are. Through the development of the Crank Cycling Blog Directory, I’ve been able to see just how many...
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Crank Update: The response to Crank – World Cycling Blog Honors has been fantastic. A lot of great cycling blogs have had their fans come out in numbers to make sure they become one of the top 5 nominated blogs and move on to the voting round. We’ve also been introduced to some incredible...
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It used to be that carbs were promoted as the best post-exercise thing to take in….but recently research has shown that combining protein with carbohydrates in the couple hours following exercise is best. I’m a big believer in this one. The reason is because this combination nearly doubles your insulin response which means more...
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So what makes a great cyclist? Is it the training, equipment, passion, focus? All of these things, and more. But for me, there is one vital component that has made me the cyclist I am today….My Wife. Okay just to clarify here, I’m not currently in the doghouse or trying to suck up in...
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I generally eat pretty healthily and stay relatively fit but I wonder if I’m getting enough vitamins and minerals. Is there a product (available in the UK) that contains the right mixes of daily vitamins and minerals and if not, which individual supplements should I take to compliment a healthy lifestyle. (ps… I don’t want to take so many pills that I rattle!)
Kelli’s Answer:
Thanks for the question! First a disclaimer: It’s always important to talk to your personal health care provider about supplements -some should not be taken due to medication interactions and individual conditions.
Now, my general recommendations:
Although a healthy and balanced diet is most important, I do believe that most people, and athletes especially, need a good multivitamin/multimineral, extra vitamin D, and fish oil (or another source of DHA/EPA omega-3s) in addition to healthy foods. Mostly, I recommend this because our soils have been over-farmed (which decreases the amount of nutrients in our foods), our waters are polluted (which is one reason we can’t eat as much seafood as we’d like), and our ability to get outside and get sunlight year round has decreased with more time spent inside and at a desk. And, there’s a lot of exciting research that supports higher levels of vitamin D supplementation than previous recommendations.
Generally, I recommend these daily supplements:
Additionally, individual athletes may need extra iron, probiotics, calcium, etc. But, these 3 pills are a good place to start for most healthy athletes.
As you look for supplements, the keys are to find ones that 1) have what they claim they have (no exaggerated claims) and 2) don’t have anything that’s harmful. You don’t want lead or other dangerous heavy metals, and I try to stay away from colorings, flavorings, and unnecessary additives. Since this industry is not really regulated, it can be hard to find good brands that have support from a 3rd party expert. I often www.consumerlab.com, a completely impartial 3rd party site that tests supplements and reports on their ingredients. They don’t have every brand, but it can be a good starting point. I hope this helps!
Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.
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