Cycling Fuel for Lactose Intolerant Cyclists

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.