During this last year, I’ve spent time gathering more information on my past successes with clients and iron supplementation, other experts’ opinions, and any further information to form a more aggressive and proactive Iron Supplementation Recommendation for my athletes. You see, I’ve seen a correlation with low iron (ferritin) status and everything from impaired running performance,...
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Warm Sports Drinks and Water Question: Most all sports drinks, and water for that matter, taste horrible when hot (which almost always happens on long rides in the summer). What’s the best way to keep them cold…can I simply fill my water bottle ½ full with ice and then pour in the drink? Kelli’s Answer: I...
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This week, let’s all pucker up for good health. Yep, we’re going to add a little vinegar to our Daily Nutrition diets for a variety of health benefits. The kind of benefits that may just keep up cycling longer, stronger, and with a better strength to weight ratio. As one of my recent clients...
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Sugar at Supper Question: Hi Kelli. I feel like I eat a pretty health supper with things like pasta and meat sauce quite often, but I also don’t feel like I’m losing the weight that I’d like. Any advice? Kelli’s Answer: Good to hear from you. Food such as white pasta and dinner rolls...
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Eating at Night Question: I find that because of my schedule I am eating fairly lightly during the day and then making up for it at night. I’m also training a lot and wondering if this will counter-balance my eating pattern. Please let me know your thoughts on this. Kelli’s Answer: Thanks for writing...
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Salt and Exercise Question: Hi Kelli, I am a serious athlete and I want to know what you recommend about sodium intake. I have heard that when you train at a certain level you should get more sodium, but then I’ve also been under the impression that extra salt is not good. Please help...
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Question: Hi Kelli, what’s the deal with transfats? I don’t know a lot about them, but I feel like they are weighing me down and affecting my cycling. Kelli’s Answer: Thanks for this great question. A lot of people have heard the term “transfats” and they are definitely something that can drag you down....
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It’s true, I’ve been called a “cheap.” I prefer fabulously frugal. Every once in awhile, my husband comes home to a dinner omelet. No other meat source, just good ‘ol eggs, cheese, and vegetables. I think it’s delicious. But really, I also love it because eggs (cage-free and organic) are only $0.15-$0.20 each. And...
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Question: What are your recommendations for pre, and during-ride nutrition? It seems to me that riding long climbs (like a Tourmalet, etc) or long fast pace sections when you are 90kg is taking more energy than we can provide. Is there something else we can provide for food/drink or have them stop more frequently?...
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Maybe I’m being a little selfish. This week’s featured ingredient, grapes, is probably my all-time favorite food. I can’t really think of any food I like more…to me, they are perfect just as they are: a whole-food sweet package of goodness from the earth. Love ‘em, just like ‘em, or not, there’s no denying...
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Question: What’s the best pre-race meal for gluten-free, dairy-free, sugar conscious athletes? Also, what’s the best endurance food (on the bike) for same athlete? Kelli’s Answer: Hi Shelly, thanks so much for your question! Here’s some good pre-training, during training, and recovery foods (all gluten-free, dairy-free, and utilizing different sugars appropriately) – pick what...
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It’s Loving the BITE….Two Wheels, Fast Feet style. It’s summer and that means it’s time for popsicles. And, when it gets hot, young athletes need a good way to cool down. But, instead of opting for sugar-laden, no-nutrition, neon-colored popsicles that will only drag you down, let’s make some Greek Yogurt Popsicles that taste...
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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.
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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