Cycling Nutrition

Loving the BITE: Rice is a Great Training Fuel

October 23, 2014
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Loving the BITE: Rice is a Great Training Fuel

It only takes a little rice to deliver a lot of great riding fuel.  It’s an easy, whole-food, delicious, compact source of carbohydrates. And while rice has had quiet a resurgence among athletes with Dr. Allen Lim’s wonderful rice cakes, it’s been a favorite of many athletes around the world for years.  This week, we’ll explore...
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Stay Lean This Winter Tip #2: Training Nutrition vs. Daily Nutrition

October 16, 2014
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Stay Lean This Winter Tip #2: Training Nutrition vs. Daily Nutrition

What do you get when you eat like you’re summer-training even when you’re not? You’ve guessed it; most athletes get unwanted pounds. At the heart of the issue is the idea that athletes can, and should, eat a certain way and non-athletes should eat another.  I disagree. I think that both groups should eat...
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Loving the BITE: Adding Vitamin D for the upcoming Winter Months

September 11, 2014
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Loving the BITE: Adding Vitamin D for the upcoming Winter Months

If you are out on your bike most days, you likely believe you get plenty enough sunshine to make plenty enough Vitamin D.  I get it.  I’m lucky enough to live in a state that boosts more than 300 days a year of sunshine.  So, how come so many of us are Vitamin D...
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Serving Up Soy at Mocha Spoke Cafe

September 4, 2014
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Serving Up Soy at Mocha Spoke Cafe

When you own a café, you see all sorts of drink combinations and creations. I thought I knew it all, but since opening Mocha Spoke in June 2013 I’ve experienced coffee combinations than I ever thought imagined. One of the most interesting things I’ve realized is just how many people are lactose intolerant, but...
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Loving the BITE: Zucchini Noodles Lo Mein

August 21, 2014
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Loving the BITE: Zucchini Noodles Lo Mein

If you happen to keep a garden in all your spare time off the bike, you may have zucchinis coming out of your ears this time of year.  And, if you don’t, you can likely find good prices on them at the store.  This is a good thing, because zucchinis make a great “noodle”...
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Loving the BITE: 5 Real Foods For Every Cyclist’s Pantry

August 14, 2014
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Loving the BITE: 5 Real Foods For Every Cyclist’s Pantry

The world is full of great foods for cyclists.  Foods that energize, foods that heal, and foods that reduce risk of illness.  As a bonus, many of these same foods taste great.  There’s no shortage of great foods from which to choose for everyday eating, and for training fuel.  And yet, there are some...
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Loving the BITE: Should cyclists go for RAW Power?

July 17, 2014
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Loving the BITE: Should cyclists go for RAW Power?

When it comes to veggies, the question I’m asked most (beside, do I have to?) is should they be eaten raw rather than cooked? The simple answer in most cases is yes…most of the time.  I like to see vegetables eaten raw more than 50% of the time, and when cooked, I recommend following...
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Loving the BITE: One Easy Recipe, 3 Perfect Energy Bars

June 5, 2014
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Loving the BITE: One Easy Recipe, 3 Perfect Energy Bars

What can you get with 6 ingredients, 1 recipe, and 5 minutes? Hmmm.  How about endless variations of a delicious, effective, whole-food energy bar!  It’s no joke.  In just minutes, you can make your own perfect energy bars.  These are tasty, real-food, great fuel, and require no cooking.  On the bike, you’ll find that...
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Weight Loss: It Takes More Than Cycling

May 26, 2014
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Weight Loss: It Takes More Than Cycling

Cycling is an incredible way to get in shape and lose weight, but with the risk of sounding kind of negative…..I’m here to say that it’s going to take more than just cycling. I can bust my butt each week with over a hundred miles of grueling training, but if I’m eating like crap...
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Loving the BITE: New Twist on Old-School Fuel – Chocolate Chip Banana Bread

May 15, 2014
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Loving the BITE: New Twist on Old-School Fuel – Chocolate Chip Banana Bread

Back in the day, before the gels and bars and chomps, we used banana bread for fuel.  And, it was delicious.  This week, we’re going for a remake of my old-school favorite.  I’m adding in a few ingredients that I now know to work especially well for fuel, and I’m using oats instead of...
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Loving the Bite: Protein Bars Exposed (again)

January 9, 2014
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Loving the Bite: Protein Bars Exposed (again)

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: Beet the Bloat Smoothie

December 26, 2013
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Loving the BITE: Beet the Bloat Smoothie

Feeling stuffed in the midst of Holiday celebrations? I’ve got another antidote for you.  Last year I introduced a junk food anti-venom smoothie, and highlighted the power of celery to reduce water retention often brought on by too many sweets and salty foods. Often times, while some weight gain during the Holidays may be...
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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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