Four simple ingredients. Three all-new, whole-food, fuel options. No matter how you do the math, you’re sure to find a sweet potato recipe that will fuel your ride, satisfy your taste buds without sugar overload, and provide some variety beyond bars and gels. In fact, each of these will work great before, during, or...
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A few months ago we got the conversation going about Chocolate Milk for recovery. And, as a fan of this approach, I was inspired to go to the store and get some chocolate syrup for this purpose. For months, I’ve been hooked on using milk with honey for recovery, but variety is the spice...
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The pre-ride ritual. Most every cyclist has one, whether strategic or not. At the top of the list is what to eat. Some ride on nothing, even after fasting through the night. Some swear by oatmeal, energy bars, or baked potatoes. For me, when it comes to my favorite pre-ride fuel, it’s gotta be...
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It’s that time of year when many cyclists are cranking up the miles for some long, hot rides….which also means a need for more hydration. I’m sure most of you have at least one (but probably two) bottle cages on your bike. But what do you do when you’re in need of carrying more...
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What’s the best “fuel” for training? It’s day-in and day-out healthy eating. It’s what I call “Daily Nutrition” (as opposed to “Training Nutrition”). Without a foundation of nutrients that fight oxidative stress, build our immune system, contribute to heart health, and fight disease, we’d be in no shape to ride hard. In fact, if...
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Another ride. Same ol’ bar. If your fuel on the bike is anything less than inspiring, it’s time to make a change. This week, we’ve got a Lara Bar-ish knock-off that’s sure to refresh your taste buds, legs, and wallet. It’s no-bake, easy to make, and uses only 5 whole-food ingredients. And, this...
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Avocado chocolate pudding? Before you click the “dislike” button in your mind, hear me out. In the world of foodie blogs, there’s recently been a lot of chatter, pinning, and reposting of Chocolate Pudding recipes made with avocados. And yes, it’s delicious. It’s whole-food, velvety smooth, super-chocolaty, relatively low sugar, and very easy to...
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I grew up in the mountains of Southern Colorado, within 50 miles of the New Mexico border. There are many things I loved about my childhood, and one of them is the smell of New Mexico Green Chilies. I can still smell the aroma of chilies roasted at farmers markets and fairs, and peeled...
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I was recently asked to give my thoughts on Dr. Lim’s Rice Cakes. Have you heard of them? Dr. Allen Lim is the world-class physiologist who’s worked with many professional cycling teams, the US Cycling Team, and who has recently co-written a cookbook entitled The Feed Zone Cookbook. During his career, he has created...
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It’s been said that “simplicity is the ultimate sophistication.” If this is true, this week’s Loving the Bite key ingredient is super-sophisticated. It’s a very simple food that’s been around for thousands of years, and you almost definitely have in your kitchen right now. And yet, in all its simplicity, it promotes health by...
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Seems like a great week to shake things up a bit. Are you game? Let’s use some different ingredients, bake them, and come up with a wonderful alternative to our normal breakfast. Something new. We were asked by the good folks at Udi’s Gluten Free to make this week’s Loving the BITE a part of their “Look...
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This week’s Loving the Bite recipe can’t be beat. As a true SuperFood vegetable with a beautiful color, it’s hard to beat beets. They can be intimidating, I know. But, once you get used to adding them to salads, smoothies, and even snacking on them with our Recipe of the Week, you’ll find them...
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Question: Out of habit, I’ve always eaten cereal (granola) before my morning ride. For the last several weeks, I’ve been riding at 6am to avoid the heat, and eating at 5:30 am. I haven’t had any stomach issues, but I am not sure that this is the best pre-ride meal strategy. My legs have felt heavy since starting to ride earlier. My rides are 1.5-2 hours. Should I eat less, something different, or nothing at all? What do you think?
Kelli’s Answer: I think your pre-ride fuel strategy can be improved. The issue with eating a moderately high fiber breakfast within 30 minutes of beginning a ride is that it will likely take too long to digest, absorb, and metabolize to provide any energy to your muscles at all. And, what’s more, if the meal is setting in your stomach, you are increasing your risk of stomach cramps (but it sounds like you’ve been okay here) and a reduced bloodflow to your legs since your body is working at digesting.
Although many athletes feel like they need a full breakfast before a morning ride, I think you’ll have better result with less food, and ones that you can eat quickly and metabolize faster.
My first choice would be 2 Tablespoons organic honey + 0.5 – 1 Tbsp organic coconut oil (all straight off the spoon). Why? These are fast-acting, quick-metabolizing energy foods. The honey provides moderately fast carbs that act similarly to maltodextrin (moderately fast and longer lasting than glucose), natural enzymes to improve digestion, and antioxidants. The organic coconut oil provides fast-acting medium chain triglycerides which are used directly by the mitochondria of cells (energy producers) without the need for bile or slow digestion.
Another option would be a sports food with a moderate amount of protein – something like a Clif bar. Or, a smoothie with 1/4 cup yogurt, 1/2 banana, 1 Tbsp honey, and water. These foods will also digest quickly and provide energy during your ride.
And, don’t forget about 8 oz. of fluid.
During your ride, especially if high intensity and over 60 minutes, or moderate intensity and over 90 minutes, you’ll still need during-ride fuel as well. With all rides in heat, you’ll want fluids and lytes!
