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Loving the BITE: Honey Applesauce for Whole-Food Fuel

October 26, 2017
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Loving the BITE: Honey Applesauce for Whole-Food Fuel

It’s officially apple season! And, if you’re looking for a delicious, easy way to use your harvest or farmer’s market deals, look no further than applesauce. This week, we’ll make it with honey (a great fuel for cyclists!) and use it at pre-training fuel. It also works well on the bike, with breakfast over...
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Loving the BITE: Instant Love for my Instant Pot Pressure Cooker PLUS a Favorite Recipe

September 28, 2017
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Loving the BITE: Instant Love for my Instant Pot Pressure Cooker PLUS a Favorite Recipe

One of my all-time favorite recipes just got easier. How? As of late, I’ve been making it in an Instant Pot Electric Slow Cooker rather than Slower Cooker. This is new to me. I’m late to the Instant Pot craze. But what I lack in timing I’m making up in zeal, because truly, this one’s a...
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Loving the BITE: 7 Power Breakfasts For Easy Mornings

September 14, 2017
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Loving the BITE: 7 Power Breakfasts For Easy Mornings

How would describe your breakfast?  Same ol’ same ol’? Or POWER-PACKED and ENERGIZING?  This week, we’ll keep it short and sweet, and look at 7, 10-minute or less Power Breakfasts.  Easy Breakfasts. Processed foods need not apply.  These are whole-food, high-nutrient, protein-and-fiber-packed meals.  You wouldn’t expect anything less, right? Recipes of the Week: 10-Minute Power Breakfasts...
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Loving the BITE: Hooked on Cold-Brew Tea & Infused Water

August 31, 2017
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Loving the BITE: Hooked on Cold-Brew Tea & Infused Water

Summer might be coming to an end, but I’m still loving 2 of my favorite hydrators: cold-brew tea and infused water. And the more I learn about the benefits of tea, the more I want to drink it. If you’re looking for a great drink this summer, give cold-brewed tea a try. It’s got...
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Loving the BITE: Fuel Your Next Ride with Potatoes, Salt, & Mustard. Here’s Why.

August 24, 2017
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Loving the BITE: Fuel Your Next Ride with Potatoes, Salt, & Mustard. Here’s Why.

This week, we’ve got an oldie but a goodie.  For many decades (maybe even centuries?), athletes have been eating potatoes for fuel. At races. On rides. On runs.  It’s a great choice.  While many commercial sports products use maltodextrin as one ingredient in their mix, you can go to the source.   When you eat potatoes, their starch...
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Loving the BITE: Cyclists’ Slow Cooker Beef (or Mushroom) & Broccoli for Easy “Light at Night” Eating

June 1, 2017
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Loving the BITE: Cyclists’ Slow Cooker Beef (or Mushroom) & Broccoli for Easy “Light at Night” Eating

Of my many tips to save time and sanity in the kitchen (found here), one of my favorites will always be the slow cooker. There’s something about having dinner done way ahead of time. Something about going for a late afternoon ride, and coming back to dinner being done. It’s not just not having...
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Loving the BITE: Vanilla Energy Bites for Long-Lasting Cycling Energy

May 18, 2017
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Loving the BITE: Vanilla Energy Bites for Long-Lasting Cycling Energy

Another cycling season, another energy bite recipe! And why not? Energy bites are an easy no-bake option for long-lasting fuel from home. While we all need the convenience of commercially-made cycling fuels now and then, there are a lot of good reasons to make some of it at home, too. And, if you’re gonna...
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Loving the BITE: Gelatin & Undenatured Whey for Healing (and How to Cover the Taste)

May 4, 2017
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Loving the BITE: Gelatin & Undenatured Whey for Healing (and How to Cover the Taste)

 For the last 14 weeks or so, I’ve been diving head-first into research regarding tendon and ligament (and tissue) healing. Although I was already well-studied in the subject there’s nothing like “living it” to make you a better student & teacher. Just like being an athlete makes me a better sports nutritionist, having been...
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Loving the BITE: Chocolate Covered Espresso Beans for a Pick-Me-Up

April 25, 2017
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Loving the BITE: Chocolate Covered Espresso Beans for a Pick-Me-Up

I’m no stranger to caffeine. While I’m a 1-2 cup of coffee per day kinda person, I do really look forward and enjoy those cups. And, I’ve researched and experimented with caffeine extensively on the bike. As crazy as it seems, caffeine has been shown to significantly benefit both power and endurance, physcially and...
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Loving the BITE: Weeks 1-11 – Cyclist’s Nutrition Plan for Healing Ligaments & Tendons

April 18, 2017
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Loving the BITE: Weeks 1-11 – Cyclist’s Nutrition Plan for Healing Ligaments & Tendons

Hopefully I don’t sound like a broken record. But this week, I’m writing more about my torn ACL and MCL, surgery & recovery, and how nutrition has played a big role in it. I often judge ideas for nutrition posts by the amount of questions and interest I get from my own clients, and...
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Loving the BITE: Freeze Ahead Meals & Dinner Time Savers for Cyclists

April 6, 2017
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Loving the BITE: Freeze Ahead Meals & Dinner Time Savers for Cyclists

Last Autumn, I posted 10 Kitchen Time-Savings Tips for quick, healthy meals and cooking. This became a popular post, and boy-oh-boy have these strategies come in handy for me over the last month. I am currently about 4 weeks post-op (ACL reconstruction), and I haven’t had to really cook a meal yet. Why? Week...
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Loving the BITE: Cashew Chicken For Light at Night Eating

February 23, 2017
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Bored with the same-old out-of-new-ideas dinner?  Let’s liven it up with a meal that’s company-worthy, compliments-guaranteed, and a change of pace from the usual grilled chicken.  Even better, it’s sure to benefit your heart, your arteries, your lungs, and your energy production – basically everything you need besides a bamboo bike to ride better, right...
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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

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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