Cycling Nutrition

Loving the BITE: The Perfect All – Natural Energy Drink

November 29, 2012
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Loving the BITE: The Perfect All – Natural Energy Drink

Is Coconut Water truly the perfect, all-natural energy drink?  By some, it’s regarded as the best fluid for hydration and electrolyte replenishment on the bike.  They claim that it’s hydrated athletes naturally, for thousands of years, with 100% all-natural goodness.  Sounds good.  But is it better than modern sports drinks?  Recently, a client asked...
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Loving the BITE: 2-Minute Curry Peanut Sauce

November 15, 2012
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Loving the BITE: 2-Minute Curry Peanut Sauce

No time to cook?  It’s the mantra of the working cyclist.  Unless you make your money on the bike, your schedule is likely over-scheduled.  Full time jobs, family, commutes, cycling, cross-training and more.  When trying to eat healthy and fuel training for optimal cycling, this no-time-to-cook problem can become a big hurdle. Throughout my...
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Loving the BITE: A Tuna Melt Recovery

November 8, 2012
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Loving the BITE: A Tuna Melt Recovery

A game of cycling nutrition “Would You Rather.” Would you rather recover with a sugar-and-whey powdered drink OR a hot, cheesey, melty, delicious tuna melt? I know I’d rather the tuna melt.  Of course, there are lots of options when it comes to nutrition recovery after a hard ride.  We’ve highlighted many good options.  And, more and more, athletes...
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Loving the BITE: Junk Food Anti-Venom

November 1, 2012
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Loving the BITE: Junk Food Anti-Venom

What’s the opposite of candy overload?  In a word, celery.  It’s the anti-junk food.  In fact, spend a day eating celery (in addition to other whole healthy foods), and you’ll tend to feel less bloated, lighter, and healthier.  With its gentle diuretic effects, celery can get the bloat off that’s often caused by too...
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Making a Connection With Your Gels

October 31, 2012
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Making a Connection With Your Gels

I’m not saying that cyclists need to take energy gels or bloks, but if you’re going to take them I do feel that you need to use the ones that work best with your body. As I’ve said many times before, I don’t promote a product just because they support this website or pay...
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Loving the BITE: Power Pancakes for all Cyclists

October 25, 2012
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Loving the BITE: Power Pancakes for all Cyclists

If you’re dragging throughout the morning, clinging to your coffee, starving by 10 am, or craving sugar or carbs all day, your breakfast could be to blame.  A bowl of flakes high in carbohydrates and low in fiber, healthy fats and proteins just won’t sustain most athletes until lunch.  Certainly wouldn’t sustain me.  If you’re...
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Loving the BITE: Protein Bars Exposed

October 11, 2012
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Loving the BITE: Protein Bars Exposed

Sure, a “protein bar” can be a good option for recovery after a hard ride, but do they make for good snacks?  As more and more athletes opt for protein bars and energy bars as part of their everyday food choices, it’s important to determine which, if any, works as a healthy snack.  You...
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Loving the BITE: Vitamin D for Athletic Performance and Health

October 4, 2012
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Loving the BITE: Vitamin D for Athletic Performance and Health

“There’s no way I’m deficient…I get plenty of sunshine.” If I’ve heard it once, I’ve heard it many, many times.  And yet, athlete after athlete is found deficient.  If you’ve never had your Vitamin D levels checked, you may be in for a surprise.  And, if you find your motivation and mood wavering and eventually...
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Loving the BITE: Chia For a Long Lasting Energy Source

September 27, 2012
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Loving the BITE: Chia For a Long Lasting Energy Source

It’s a sports nutrition superfood of legends.  It’s a fill-you-up nutrition powerhouse breakfast.   It’s a Chia Seed. And, while it may be small, it works wonders to soak in fluids, gel up, and provide long-lasting energy and volume for foods.  Many athletes use it because they’ve heard the stories of amazing athletes using...
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Loving the BITE: Off-Season Fat Loss Recipes

September 20, 2012
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Loving the BITE: Off-Season Fat Loss Recipes

There’s no better time for a cyclist to shed some pounds than in the off-season.  In fact, while it may seem counter-intuitive, it can be very difficult to lose weight during a long, grueling on-season of cycling, training, and racing (especially if you’re already reasonably fit and just want to lose those last few...
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Loving the BITE: Homemade Peanut Butter for Nutrition and the Ride

August 30, 2012
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Loving the BITE: Homemade Peanut Butter for Nutrition and the Ride

What’s better than peanut butter?  Homemade peanut butter.  Or, for the adventurous, homemade chocolate peanut butter.  If you’ve never tasted freshly ground peanut butter, or almond butter, or cashew butter, or walnut butter for that matter, you’ve simply gotta try it.  It’s easy to make and it works well for long rides and everyday...
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Loving the BITE: Pre-Sleep Muscle Sparing Shake

August 23, 2012
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Loving the BITE: Pre-Sleep Muscle Sparing Shake

Typical cyclist nutrition wish-list: Lose fat, gain muscle, improve strength to weight ratio, continue to improve on the bike and feel strong while riding, no cramps, no bonking, no stomach issues, no starving.  Stay healthy throughout the season.  Recover quickly.  Train/race harder the next day. A tall order, I know.  And, it’s the same...
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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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