Cycling Fuel for Lactose Intolerant Cyclists

23
Feb
2013

Cycling Fuel for Lactose Intolerant Cyclists

Jeff asks:

“I am extremely lactose intolerant, and many of the commercial bars and supplements have whey as a major ingredient.  I have a hard time finding fuel for my rides.  Help.”

Kelli’s Answer: 

Thanks for your question.  Pack your own non-whey nutrition.  Here are a few non-whey options:

1)      Clif bars – Clif bars use soy as their protein source, no whey.  Coconutz is also a really good, non-whey fuel option.  Also, if you’d like a more “whole-food” bar, try Kind+Protein bars (these also use soy).  Although I don’t think you should overload your diet with soy protein, it’s works well for a protein-fuel option for most people.  Try to use non-GMO soy protein sources.

2)      PB2 – This is defatted peanut butter, or just peanut protein powder (4 gm. protein/tbsp.).  It tastes awesome and comes in both regular peanut butter and chocolate peanut butter.  All you have to do is add water to the consistency you’d like (scroll down on linked page for my review of PB2).

3)      If you’re up for making your own bars, try our lemon , orange, or banana bars.  To add more protein, add PB2 or another powder that you digest well.

4)      Justin’s peanut butter packets.  These are single serving peanut butters that are easy to carry.  You can add jelly packets if you’d like, and have a bread-less PB & J on the go.

5)      Our Rice Burritos or Dr. Lim’s Rice Cakes.  Both are savory and work great for fuel without any whey.  Also, you can try our Pesto Pitas and Sweet Potato options for real food.  These have slightly less protein but still make for a good fuel option.  Since these are more bulky, you’ll want the support car to carry these for you.

For these longer rides, I recommend a carb and electrolyte drink throughout every hour, a carb option such as a ½ bar or gel every 30-60 minutes, and then a more “whole-food” option that includes protein every 3 hours or so.  In order to not bonk, and yet no overload yourself, try for 200-300 calories (60+ grams carbs) per hour and then add these extra real foods every 3 hours on top of that.  You’ll find more details on nutrition needs during different phases of the ride here.  Stick with small amounts at any one time so that you are able to easily digest them and keep blood flowing to your legs, where you need it!

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.

Enjoy Your Ride

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3 Responses to “ Cycling Fuel for Lactose Intolerant Cyclists ”

  1. I savor, result in Ifound exactly what I uѕed to be
    looкing for. You’ve endеd mу 4 day lengthy hunt!
    God Bless үou mаn. Ηave a nice day.
    Bye

  2. Sarah Kopf on February 23, 2013 at 3:45 pm

    As a lactose intolerant cyclist, I appreciate this post!

    Sarah
    http://www.thinfluenced.com

    • Kelli Jennings on February 26, 2013 at 2:18 pm

      Hi Sarah,
      You’re very welcome! Thanks for the comment:)

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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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