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Ideal Carbohydrate and Protein Ratio

January 7, 2012
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It seems like I’ve read about an optimal ratio of carbs and protein while training.  What is it and is it important?  Yes, there is a recommended carb to protein ratio for training nutrition, and it’s 4:1 (grams).  With this ratio, digestion of the fluid or food is not impeded in the stomach like...
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Posted in Ask the Sports Nutritionist | 2 Comments »

Loving the BITE: Green Detox Smoothie #2

December 29, 2011
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Loving the BITE: Green Detox Smoothie #2

Not long ago, at the beginning of all the Holiday-feasting, we gave you a green detox super smoothie recipe.  Our purpose was to offer a chance to take a whole-food smoothie-cleansing break from the extra foods, the extra sweets, and any extra alcohol drinking that can accompany the Holiday Season.  Our super smoothie was...
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Loving the BITE: Holiday Menu

December 22, 2011
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Loving the BITE: Holiday Menu

Sometimes the Holiday season feels like nothing more than a blur of hustle and bustle.  And while we try to savor the moments, it can be tough to stop and enjoy it in the midst of a long to-do list. To make it a little easier on you this year, we’ve scoured the web...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | No Comments »

Chocolate Milk as Recovery?

December 16, 2011
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Chocolate Milk as Recovery?

After a super-tough ride on the bike, what’s your best nutrition option for recovery?  In the world of sports nutrition, there’s a lot of buzz about low-fat chocolate milk.  Since I generally like simple, whole-food nutrition over chemicals and processed foods, the thought of it appeals to me (although many cheap chocolate syrups are...
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Posted in Cycling Nutrition | 12 Comments »

Loving the BITE: Goat Cheese Figgy Appetizer

December 15, 2011
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Loving the BITE: Goat Cheese Figgy Appetizer

What comes to mind when you think of Christmas carols?  Is it children singing?  Hay rides? Sleigh bells? For me, it’s figgy pudding.  And, although I’ve never actually had it, figs intrigue me.  One of my favorite pizzas boosts a healthy serving of figs.  This week, we’ll keep it simple and serve up a...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 7 Comments »

Carbohydrate Recommendation for the Night Before a Race

December 10, 2011
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What are your carbohydrate recommendations for the night before a big ride or race?  It‘s important to think about the timeline of digestion in this scenario. It only takes refined carbohydrates ~15-60 minutes to be digested and hit the bloodstream. Then, they‘re stored. If your glycogen stores are not fully replenished, they can be...
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Sodium and Potassium in Sports Drinks

December 3, 2011
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With regular sports drinks and gels or energy bars, I can’t seem to get the right amount of sodium and potassium.  Any tips for adding it?  It’s difficult to get the 400+ milligrams sodium and 100+ milligrams potassium per hour needed per hour during intense training with standard sports drinks and bars.  First, take...
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Posted in Ask the Sports Nutritionist | 2 Comments »

Loving the BITE: Roasted Red Pepper Coulis

December 1, 2011
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Loving the BITE: Roasted Red Pepper Coulis

Green, yellow, orange, or red?  This is the question when picking out a bell pepper.  In terms of nutrition, it does make a difference.   As cyclists, we want all the antioxidants, phytochemicals, and health-promoting whole food components we can get.  Choose the wrong one and you’ll get a lot of awesome nutrients.  Choose...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 9 Comments »

Healthy Salad Dressing

November 26, 2011
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I like to have salad dressing with my dinner salad, but would like to know what is the best choice. Maybe you’ve been extra good and you’re eating large salads at dinner, paired with a healthy protein.  This is GREAT! – unless you’re adding a lot of regular-calorie dressing to your large salad.  ...
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Loving the BITE: Green Detox Super Smoothie

November 24, 2011
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Loving the BITE: Green Detox Super Smoothie

So, your Thanksgiving menu’s set.  But what about the day after? We suggest our after-Thanksgiving-back-on-track Green Detox Super Smoothie.  Why?  Simply because most people don’t wake up feeling super great the day after Thanksgiving.  Even though they had good intentions for healthy Thanksgiving eating, and they actually feel like they did pretty well (this...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 12 Comments »

Holiday Eating Tips

November 19, 2011
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Every Holiday Season, I seem to put on weight.  This year, I’m really trying to maintain within 5 lbs of my summer racing weight.  Any tips? Yes, here are my Top 5 Tips for Avoiding Holiday Pounds: The “Holidays” are really only a few days.  Enjoy food, friends, and family on these days, but...
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Posted in Ask the Sports Nutritionist | 2 Comments »

Loving the BITE: Pomegranate Olive Oil Pan Sauce

November 17, 2011
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Loving the BITE: Pomegranate Olive Oil Pan Sauce

When’s the last time you ate a pomegranate?  I mean, really, bought the fruit, cut into it, and ate it.   For most people, it’s not anytime recently, and maybe never.  So much easier to buy the juice in a bottle, right?  Is any fruit really worth all that mess? Oh yeah it is....
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 7 Comments »

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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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