Cycling Nutrition

Loving the BITE: Ultimate Pomegranate Crunch Smoothie

November 7, 2013
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Loving the BITE: Ultimate Pomegranate Crunch Smoothie

When it’s not quite the Holidays, it’s not quite Winter, but it seems less and less like Fall, what Season it is? Anyone? Well, to me, it’s none other than pomegranate season (I bet you didn’t see that one coming)! Of course, a food would have to be extra special to have its own...
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Loving the BITE: Conquer Baba Ganoush and Relish in Beneficial Nutrients for Cyclists

October 3, 2013
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Loving the BITE: Conquer Baba Ganoush and Relish in Beneficial Nutrients for Cyclists

Finally! I’ve. Conquered. Baba Ganoush.  No, that’s not some awesome local ride.  It’s the wonderfully creamy, healthy, pureed eggplant dip from the Middle East region, likely served at your favorite Lebanese, Middle Eastern, or Mediterranean restaurant.  It’s good.  It’s good for you.  Eggplants have a variety of nutrients that are specifically beneficial to cyclists. And now, you...
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Loving the BITE: Cyclists’ Great (Non) Cereal Challenge

September 19, 2013
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Loving the BITE: Cyclists’ Great (Non) Cereal Challenge

  Many, many cyclists begin their day with a bowl of cereal.  This can be a good thing, a nutritionally neutral thing, or a downright bad thing.  Sure, a picky consumer can find a cereal that actually provides health, wellness, and energy benefits.  But by default, most cereals leave much to be desired, and...
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Loving the BITE: Whole-Food Easy Training Fuel, Salted Date Bites

September 12, 2013
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Loving the BITE: Whole-Food Easy Training Fuel, Salted Date Bites

Sometimes, a natural whole-food is just the fuel needed when on the bike.  More often than not, real foods taste refreshing, satisfying, and cause less stomach issues than engineered fuel.  I believe there’s room for both. As you know, I love homemade fueling recipes with minimal ingredients, but I’ll also use and recommend hand-picked gels,...
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Loving the BITE: Healthy Carrot Cake Snack Bites

August 22, 2013
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Loving the BITE: Healthy Carrot Cake Snack Bites

Are nutrient-packed, fresh, healthy foods really affordable?  I’ve gotta tell you, one of my pet-peeves is when health advocates swear that eating whole, real foods will actually save you money compared to buying unhealthy ones.  Sure, if you eat out every night, you’ll save money buying healthy foods from the store and making dinner at home. ...
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Loving the BITE: Inexpensive Training Fuel Alternatives for Cyclists and Athletes

August 1, 2013
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Loving the BITE: Inexpensive Training Fuel Alternatives for Cyclists and Athletes

Tired of forking over a buck or more every time you want a gel, bar, or drink for each hour of your ride? Many times, me too.   When weight (or lack thereof) is a priority on very long rides, and I simply want convenience from commercially available light-weight products, gels are one of...
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Loving the Bite: Super Recovery Ice-Cream

June 13, 2013
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Loving the Bite: Super Recovery Ice-Cream

Old habits die hard.  It’s difficult to change your thoughts, and your habits.  But worthwhile tasks are seldom easy, right?  This week, I’m going to challenge you to rethink your dessert and what you put into your mouth before bed.  To trade in the sweets at night.  It’s not always been my way of thinking.  In fact,...
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Loving the Bite: Pre-Ride Sodium-Loading Lemonade

May 30, 2013
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Loving the Bite: Pre-Ride Sodium-Loading Lemonade

You know who you are.  You’re encrusted in white salt, and you could wring out your jersey after an intense ride while others seem to barely need a shower.  You simply seem to sweat on rides significantly more than your friends. You know you need more sodium on the bike, especially with summer heat approaching, but...
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Loving the Bite: Top 5 Homemade On-the-Bike Fuel Recipes

May 16, 2013
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Loving the Bite: Top 5 Homemade On-the-Bike Fuel Recipes

Sometimes, you just have to take matters into your own hands, head to the kitchen, and make some dynamite training fuel. Or, at least, I tend to have to.  For 12 years, many miles on the bike, and many mountains climbed, we’ve chosen my homebrew drinks, bars, and whole food options.  Here’s my top...
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Loving the BITE: Chemical-Free Coffee

May 9, 2013
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Loving the BITE: Chemical-Free Coffee

This week I’m on a mission.  A pantry purge, if you will.  When I shop for foods that are not completely whole food (for whatever reason), I generally try to avoid: high omega-6 oils like soybean oil and corn oil, artificial sweeteners with the exception of occasional stevia, colorings and fake flavorings, monosodium glutamate, high...
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Loving the BITE: On (or off) the Bike Sweet Potato Snacking Chips

April 18, 2013
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Loving the BITE: On (or off) the Bike Sweet Potato Snacking Chips

After the popularity of last year’s Sweet Potato Cycling Fuel options, I thought it was high-time to share my newest, favorite way to eat them.  Sweet Potato Chips. These are a delicious, savory option on the bike, a great food for snacks or to round out a meal, and a nutrient powerhouse whenever you’d...
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Loving the BITE: Non-Dairy Strawberry Milk Recovery

April 11, 2013
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Loving the BITE: Non-Dairy Strawberry Milk Recovery

Don’t got milk? No problem.  We’ve covered Chocolate Milk as an Option for Recovery, but what about those who don’t drink dairy?  Are there similar options, with adequate protein, without casein, whey, and lactose?  Indeed, there are. Of course, many food combinations of proteins and carbs will work for recovery.  And, there are tons...
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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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