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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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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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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Fishing around for something to eat tonight? Loving the Bike’s got you covered. Why not soothe your cells, strengthen your heart, and even keep your wits about you with a little tuna? You don’t have to go out to your favorite Japanese restaurant for this yummy dish. Instead, just gather a few healthy...
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Day in and day out, are you hydrated? Do you get enough fluid? Or, are you one of the many adults, and even adult athletes, who operate in a chronic mode of dehydration? It doesn’t take much to get behind the ball. We’ve all been there on a ride – out of fluid and...
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Bored with the same-old out-of-new-ideas dinner? Let’s liven it up with a meal that’s company-worthy, compliments-guaranteed, and a change of pace from the usual grilled chicken. Even better, it’s sure to benefit your heart, your arteries, your lungs, and your energy production – basically everything you need besides a bamboo bike to ride better, right...
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Loving the BITE: Irish Stew with Ale I have been told that more than a few LTB readers are beer drinkers. And, although there’s often confusion regarding the health benefits and detriments of alcohol, I’ll be happy to set the record straight: moderate amounts, defined as 1-6 oz. glass of wine, 1-12 oz. glass...
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What can you get with $60? Turns out, in the healthy food world, not much. A few years back, I calculated how much of my grocery budget I spent on yogurt. Since my husband, I, and both my boys eat it every day, we were nearing $2.00 per day – $60.00 per month! On...
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It’s just about grilling season, right? While I’m sure that many of you have been using your grill year round, I’m talking about the official season, when you don’t have to put on gloves and a beanie just to take the a peek at your dinner. This year, mostly because my oven crapped out,...
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Ever wonder if there’s any truth to all the Detoxification claims made by hundreds of nutrition products these days? Well, whether a particular product works is anyone’s guess, but there is s a lot of detox that goes on in your body each day. In fact, day in and day out, our cells have...
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Chronic Inflammation got you down? As athletes, we may think of inflammation as the reaction we get when we sprain an ankle or a knee. However, there is a constant battle in our bodies to keep cellular inflammation at bay. Many of our activities and the foods we choose to eat either promote cellular inflammation...
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The last few weeks I’ve been neglecting breakfast and lunch in favor of dinner recipes. Well, breakfast, it’s your turn again. While I’m a fan of eggs, oats, and Greek yogurt for breakfasts, a smoothie works well, too. And, since you can always make extra batches and refrigerate (for a day) or freeze 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!
