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Cycling Nutrition and Drinks

June 18, 2011
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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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Posted in Ask the Sports Nutritionist, Cycling Nutrition | 1 Comment »

Loving the BITE: Grilled Chicken with Fresh Grape Glaze

June 16, 2011
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Loving the BITE: Grilled Chicken with Fresh Grape Glaze

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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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 1 Comment »

Gluten Free, Dairy Free Cyclists

June 11, 2011
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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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Posted in Ask the Sports Nutritionist, Cycling Nutrition | 2 Comments »

Loving the BITE: Chocolate Raspberry Yogurt Ice Pops

June 9, 2011
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Loving the BITE: Chocolate Raspberry Yogurt Ice Pops

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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Loving the BITE: Thai Chicken or Thai Tofu

June 2, 2011
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Loving the BITE: Thai Chicken or Thai Tofu

This is one of my all-time favorites.  The meal I often go-to when company’s coming over.  The one I freeze and take to a friend who needs an extra meal.  The one that gets rave reviews, but only takes a few minutes to prepare.  It tastes good, freezes well, and provides some flavor variety. ...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 3 Comments »

Loving the BITE: Great Gaucamole

May 26, 2011
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Loving the BITE: Great Gaucamole

If there’s one thing I know, it’s that cyclists love some good guacamole.  Or, maybe it’s just me (but I don’t think so).  Either way, this week’s feature ingredient, avocados, pack a nutrition punch and give us a great reason to add guacamole to everything.  There’s many great guacamole recipes out there.  Here’s one:...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 6 Comments »

Loving the BITE: Black Beans & Rice w/ Mango

May 19, 2011
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Loving the BITE: Black Beans & Rice w/ Mango

If you’re a Loving the Bite reader, you may be asking yourself, where’s the bean been?  Or, maybe not.  Nevertheless, black beans shine as this week’s highlighted ingredient.  For daily nutrition, not many foods top beans.  They are full of healthy nutrients and contain very few components, if any, that aren’t healthy.  And, while...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 5 Comments »

Cycling Hydration

May 14, 2011
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David’s Nutrition Question: I read that I should drink 2 litres of water during a normal day and that I should drink 500 ml to 750 ml per hour if I am exercising. Is the 500 ml to 750 ml consumed during exercise extra to the 2 litre daily minimum? In other words if...
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Posted in Ask the Sports Nutritionist | No Comments »

Loving the BITE: Almond Butter Smoothie

May 5, 2011
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Loving the BITE: Almond Butter Smoothie

Wanna improve as a cyclist?  You can gain an edge if you consistently consume a recovery meal or snack.  To recover well after a hard ride, you simply must use fluids, carbs, and protein to replenish hydration and glycogen stores while reducing muscle wasting and damage from free radicals.  Sound tough?  It can be. ...
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Loving the BITE: Curry Coconut Shrimp

April 28, 2011
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Loving the BITE: Curry Coconut Shrimp

You’re never too old to learn something new.  Although I have been trained, and you have likely been taught, to avoid saturated fats as much as possible, I believe we’ve all been a little misled.  During the last 15 months, I stripped my education down to the bare bones to study metabolism, fat loss,...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 4 Comments »

Loving the BITE: My KIND of Bar

April 21, 2011
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Loving the BITE: My KIND of Bar

Ever need an on-the-go quick snack or mini-meal?  Something you can feel good about eating?  Me too.  A month or so ago, Jenn Sutherland posted an awesome recipe for a homemade LARA bar over at Loving the Run (it’s great, make sure to check it out if you haven’t already). While I believe many...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 2 Comments »

Soy Protein

April 16, 2011
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Soy Protein Question: I have recently undertaken a goal to get in shape by cycling. I am suplimenting my nightly rides of 5-10 miles with a diet and counting calories. Recently I have been discussing protein bars and shakes and the topic of “soy” protein came up. Some comrades of mine claim that soy...
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Posted in Ask the Sports Nutritionist | 3 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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