Author Archive

During the summer, I got in the habit of weighing myself before and after training to monitor my fluid losses.  When it was hot, I lost 35-40 oz. per hour – this seems like too much to try to drink while riding.  What are your thoughts?  Great job with weighing yourself to monitor fluid...
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It’s a lean, mean, green, cancer-, cholesterol-, allergy-, oxidative-stress- and inflammation-fighting-machine.  And, you’re in luck because it’s likely sitting in your refrigerator right now. With over 300 studies to support its whole-food, nutrition power-house goodness, broccoli is a sure-fire way to improve your health. Specifically, it fights 3 cellular problem areas that can contribute...
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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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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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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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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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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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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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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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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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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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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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