Remember to Eat While Riding

17
Mar
2012

Question: I have the hardest time remembering to eat while cycling, especially long rides.  Sounds stupid, but any tips for remembering?

Kelli’s Answer:

You’re not alone…many athletes simply forget to fuel while cycling, running, etc.

Here’s 4 tips to help you out:

  1. It has to be readily available.  This is why I’m a fan of camelbaks/hydration bladders for drinks.  Gels/bars/foods should be in accessible pockets or taped to frames of bikes or in a feedbag.  In Winter, it can be difficult to keep foods and drinks thawed when they are near the surface…so, make sure to blow out the hose of your fluid bladder after drinking, and keep foods in a warm (but accessible) place.  If you have to dig for it or it’s inconvenient to get to, it won’t get done.
  2. It has to be something you like to eat/drink, or at least think tastes good enough.  If you don’t like the taste of the gel, food, or drink, you likely won’t drink or eat enough of it, even at risk of bonking.
  3. To get optimal amounts, you need to eat to a schedule.  Know what you need per hour (typically 16-24 oz. fliud, 40-60 gms carbs, 0-15 grams protein, 400-700 mg sodium, 100-300 mg potassium per hour).  Plan your fuel to meet these needs each hour.  Stick to the schedule as much as possible.
  4. Make it a habit.  Just like any skill, you have to practice.  Use fuel when training, and not just when competing or on a “big” expedition.  Practice, practice, practice.  Then, you’ll be able to iron out any issues, figure out the logistics and weight, and decide how to carry 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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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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