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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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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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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 »

Loving the BITE: Chicken and Bean Chili

November 10, 2011
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Loving the BITE: Chicken and Bean Chili

Baby, it’s cold outside.  Only one thing to do: Break out the slow cooker and whip up some delicious, satisfying, and ultra-healthy chili.  Specifically, chili that features our super-nutritive key ingredient: Dark Red Kidney Beans.  Could there be anything better to come home to after a long workday and after-work ride?  I think not....
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 8 Comments »

Loving the BITE: Walnuts – 3 Ways

November 3, 2011
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Loving the BITE: Walnuts – 3 Ways

Why not walnuts?  This question came to mind this week as I was deciding on our Loving the Bite key food.  They are absolutely packed with nutrients that will benefit your body.  And, as athletes, we’re always on a quest to nourish our bodies well, right? So, I began to search for good recipes. ...
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Loving the BITE: Healthy Halloween Candy

October 27, 2011
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Loving the BITE: Healthy Halloween Candy

Candy on the brain?  If you didn’t before, you probably do now.  But never fear, as we approach Halloween, and all the candy that comes with it, I have an easy recipe for a sweet treat that features an incredible SuperFood: Ginger.  Yes, this treat is a treat (I didn’t take out all the...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 4 Comments »

Cramping

October 22, 2011
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Question: I cramped badly during a recent cycling race.  I never cramp on training rides no matter how long they are.  What is the best nutrition plan for race so I can avoid this happening again? Kelli’s Answer: First of all, there are many reasons why you might cramp during a race, and they...
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Loving the BITE: Spaghetti Squash “Pasta”

October 6, 2011
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Loving the BITE: Spaghetti Squash “Pasta”

How many cyclists out there depend on pasta as a staple of your diet?  While you can make some good choices with pasta (such as choosing noodles made with whole grains or garbanzo beans), wheat flour products will almost always fall short of the nutrition offered in vegetables.  Sure, you’ll get some vitamins and...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 2 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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