July 2012

The art of drinking the right thing at the right time on the bike, run, or climb can take years of practice.  I’m gonna speed that up for you.  Really, it’s simple.  It simply depends on 3 factors:

1. Your primary goal: Are you training mostly for health and weight loss OR for performance?  This can become less clear when you’re trying to do both, but by establishing a primary goal, you’ll set the foundation for a fueling strategy.
2. The duration and intensity of your training.
3. The weather conditions – temperature and humidity.  A little subjective, I consider low temps under 50 degree F, moderate at 50-70 degree F, and high at 70+ degree F (especially with high humidity).  What can I say?  I’m a cool-weather-loving athlete.

This week, we’re going to explore some simple homebrew sports drinks and strategies for choosing the right one on different types of training.  Proper hydration and fueling can be all the difference between PR’ing, and bonking in the heat and dragging yourself back home.

Take a look at the Hydration Chart I’ve created below to see what ingredients you’ll want in your drink for your workout (applies to most all workouts, not just cycling).  Then, see the recipes that follow.   You’ll be ready to “rock” your next training, well-hydrated!

Click to Enlarge

Recipes of the week:  Simple Homemade Sports Drinks

Water + Electrolytes (sodium) Drink:

1)     64 oz. water + low-calorie sweetened flavoring (such as True Lemon Lemonade, lemon or lime juice + Stevia, or Crystal Light PURE – look for Stevia or sucralose-sweetened, to taste) + ¼-½ tsp. salt

Per 8 oz. serving: 0-5 calories, 0-1 gram carbs, 75-150 mg sodium; Per hour @ 20 oz.: 0-12 calories, 0-3 grams carb, 187-375 mg sodium

Similar Commercial Drinks (in terms of carbs and sodium): NUUN Tablets, Camelbak Elixir

Water + Diluted Carbs + Electrolytes (sodium):

1)     64 oz. water + ¼ cup sugar + flavoring (such as unsweetened lemon juice, unsweetened Kool-aid, etc.)+ ¼-½ tsp. salt

2)     56 oz. water + 8 oz. 100% juice + 2 Tbsp. sugar + ¼-½ tsp. salt

Per 8 oz. serving: 30 calories, 8 gram carbs, 75-150 mg sodium; Per hour @ 20 oz.: 75 calories, 20 grams carb, 187-375 mg sodium

Similar Commercial Drinks (in terms of carbs and sodium): G2, any powdered sports drink mixed to half-strength

Water + Carbs + Electrolytes (sodium):

1)     64 oz. water + ½ cup sugar + flavoring (such as unsweetened lemon juice, Kool-aid, etc.)+ ¼-½ tsp. salt

2)     48 oz. water + 16 oz. 100% juice + ¼ cup sugar + ¼-½ tsp. salt

Per 8 oz. serving: 60 calories, 15 gram carbs, 75-150 mg sodium; Per hour @ 20 oz.: 150 calories, 38 grams carb, 187-375 mg sodium

Similar Commercial Products (in terms of carbs and sodium): Gatorade Pro, 1^st Endurance, Skratchlabs Exercise Hydration

Easy Add-ons for experimentation:

Potassium: Potassium is another important electrolyte in training, and it can be easily added from Morton’s Lite, which can be found at your grocery store next to the salt.  If you do decide to add it, try ¼ tsp. per 64 oz. fluid (44 mg Potassium per 8 oz., or 109 mg per hour with 20 oz.).

Maltodextrin: Maltodextrin is a man-made carbohydrate that has advantages over simpler sugars because 1) it provides a slightly less simple carb, which can last longer and lead to more prolonged energy, 2) it does not add a “sweet” taste, and 3) it can be absorbed in addition to fructose and glucose, rather than in place of (so you can absorb more carbs per hour).  It can be found online or in health stores…try adding 30-60 grams maltodextrin per 64 oz. fluid (in addition to other ingredients above)

L-Glutamine: L-Glutamine can reduce muscle breakdown and muscle soreness in training and recovery.  It can be found in health food, vitamin, and online stores.  Try adding 4500-6000 mg per 64 oz. fluid.

Comments:

For anyone who is thinking that they’d much rather just drink water, I hear you.  I understand that good, clean water is the most refreshing drink while training, and that drinking a sugary sports drink gets old (especially one loaded with chemicals you can’t pronounce).  And, for those athletes whose primary goal is health and weight loss, or who are riding at a low or moderate intensity on a short ride, this is fine.

However, for an athlete who’s primarily trying to improve performance, push him/herself to new limits, and train or race with time goals in mind, I recommend a drink with water, electrolytes and carbs.  Here’s why:

• When you’re training or competing for >60 minutes, and especially in hot or humid weather, you lose more than just fluid in your sweat.  Your body depends on the electrolytes you lose for many functions, and it’s crucial to replenish them if you want to perform at an optimal level and stay healthy.  Over-hydration can be very dangerous, but usually only occurs when fluids are replenished without electrolytes.
• Sports drinks that contain a 4-8% carbohydrate solution leave your stomach quickest, and are therefore digested and absorbed faster than water.  Within this range, you do have to be careful to not concentrate too much, as it can lead to stomach upset.
• Sodium actually increases the absorption rate of fluids in your large intestine, so you hydrate better when the fluid contains sodium.  I recommend sodium mixed within a drink, rather than in a high-sodium pill for this reason and to avoid the feeling of “heavy” or swollen legs and diminished energy.
• When you replenish only fluid, but you’ve lost fluid and electrolytes, your body must work hard to reestablish the correct ratio of electrolytes to fluid in its plasma.  In order to do so, you may continue to excrete fluid in order to not cause a diluted plasma ratio of electrolytes to fluid.  End result: More dehydration.
• Your brain operates on glucose.  Your muscles, once they’ve used up their short supply of glycogen, need a consistent source of glucose for optimal performance whether burning carbs or burning fat (in the absence of carbs, lactic acid builds up quicker).  When you give your body fluid, lytes, and carbs, you give it the nutrients it needs to work harder for a longer amount of time.  In this way, plain water without another steady source of carbohydrates falls short.
• Dehydration and imbalanced electrolytes have a direct, detrimental impact on your performance.  Just a 3% loss of body weight due to dehydration can significantly impair your performance, muscle contractile strength, and speed.  At 5-6%, you’re bonking and can no longer regulate body temperature.

In fact, I think training with the proper fluids is every bit as important as competing with them.  When training, you must be able to push yourself if you want to get better, right?  So why not give yourself every advantage?  Money for sports drinks can certainly add up, especially when used 3-4 times per week.   Enter these homebrews above.  They are inexpensive and utilize simple ingredients to provide fluids, carbs, and electrolytes.  And while I would never claim that my homebrew is better than or as researched as some of the good products you can find commercially, I find it does the job for a tiny fraction of the cost and without the chemical junk.  For many athletes, it affords them the opportunity to training every day with adequate, consistent fuel.

When considering your during-training fuel and hydration plan, keep in mind that your body can likely use ~60+ grams carbs (depending on the sources of carbs), 200-300 calories, 400-700 mg sodium, 100-130 mg potassium, 16-32 ounces fluid per hour of training.  If you’d like to consume these amounts,  you’ll generally need 20 oz. of the water + carbs + lytes drink PLUS ~25 grams carbs from another source.

You can make every workout count whether you want to lose weight, become a better cyclist, or both.  If you want to get better, you must train better.  Don’t waste opportunities.  Give your body the fuel it needs every time.  And then, enjoy a nice glass of ice-cold water when you’re done.

*Thanks to Scott Thigpen from Thigpen Designs for taking my Hydration Information and creating the chart found above.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

Quote of the week:  “Worry does not empty tomorrow of its sorrow, it empties today of its strength.”  ― Corrie Ten Boom

Every time I read this quote, I am struck by its wisdom and accuracy.  Personally, I tend to be a worrier.  From a young age, I remember being told not to worry.  And when I stop and think about just how unproductive worry is, and even how detrimental, I’m convinced that it should be a priority of mine to reduce worry – to take captive worrisome thoughts before letting them sprout into stress, only holding onto legitimate concerns.  I’ve read that within our worries:

• 40% of the things we worry about will never occur.
• 30% of the time, we worry about things that have already happened.
• 12% of our worry is about needless imaginings about our health.
• 10% would be petty-little-nothing worries about what people think.
• 8%, “legitimate concerns.”

I’m not sure how these numbers were obtained or if they are at all accurate in my own life (or yours).  But regardless, I’m sure that a very small percentage of my worry is legitimate concerns, and even less are things I can control or do anything about.  Since I have 3 young children, and I live in the age of google, I am sure that I worry about “needless imaginings about health” more than 12%!.  Which, ironically, affects my health.  In fact, stress and worry can lead to distress, which can manifest physically and affect everything from weight/metabolism to heart health to mood.  It can lead to headaches an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, problems sleeping, depression, panic attacks, and anxiety.  It can worsen and is linked to heart disease, cancer lung ailments, accidents, cirrhosis of the liver, and even suicide and mental illness.

Should I worry about all of this?  Absolutely not.  Each day I must take these thoughts captive.  For me, I’ll pray.  I’ll give them over to Someone I believe can handle them much better than I.  I’ll exercise and physically release stress and worry.  I’ll do my best to live in the moment and be truly thankful for my many blessings.  I’ll enjoy this day, this moment, and feel strong today and tomorrow.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure. Nourish Your Body

If you’re one of the many athletes tired of gels, chews, and overly sugary sports foods, you’re gonna love this week’s Apex Nutrition Fuel recipe.  Personally, as a long-distance mountain biker, I use a combination of both “sports foods” (gels & bars, mostly) and real food.  For any ride longer than 5 hours, I find that real food every 3 hours or so satisfies my hunger, my salt-cravings, and my hollow-stomach feeling.  This week, if you’re looking for tasty real food fuel, try this amazing Bacon Rice Burrito.

Recipe of the week: On-the-Ride Bacon Rice Burrito

Ingredients:

• 2/3 cup cooked white rice
• 2 strips cooked organic bacon, chopped
• 1-2 tsp. olive oil
• Ground cumin
• ¼ tsp. Salt, or to taste
• 2 lime wedges
• Small white-flour tortilla (soft taco size)

Instructions:

• Place rice, bacon, and olive oil in a bowl.  Stir to mix well.
• Add cumin, salt, and lime juice to taste.
• Place mixture in tortilla, wrap tightly.
• Cut burrito in half and wrap both halves in plastic wrap or foil.

Nutrition Information: Approx. 175 calories, 23 grams carbs, 4 grams protein per 1/2 burrito serving

Comments:

Real food while training…sometimes it works, sometimes it doesn’t.  For every dialed-in nutrition success story, there’s one in which real food left a athlete low on energy, cramping, or even bonking.  Here are the 4 Key Considerations I use when experimenting with Real Food Fuel:

Nutrients: Mostly, you need carbs out there.  A small amount of protein and fat is fine, but the foundational nutrient should be carbs.  I’ve seen someone snacking on an avocado for fuel.   Guess what?  Pure fats take too long to digest and will set in your stomach, increasing your risk of cramps.  Another consideration is electrolytes, especially sodium.  Since most sports foods and drinks are sweet, real food fuel offers an excellent opportunity for starchy, salty foods.  Lastly, it’s a good idea to avoid junk ingredients whenever possible, such as hydrogenated oils, colorings, and chemicals.  In my recipe, I recommend an organic bacon so that you’re not sucking down nitrites.  Take a look at your labels and do your best to limit questionable ingredients.  Stick with carb-based, savory, wholesome fuel.

Taste: Quite simply, you’ve gotta want to eat it.  I’ve said it a thousand times (okay, maybe not a thousand), if you don’t like it, it isn’t good fuel for you no matter what the nutrient make-up is, no matter how many of your training partners swear by it…if you don’t like it and won’t eat it (or drink it), it’s a recipe for bonking.

Digestion: Beyond a make-up of carbs, it’s important to choose the right carbs.  Remember, training fuel is somewhat opposite of healthy, everyday, nutritious meals.  Although high-fiber whole foods are great at the table, you need fuel that digests quickly while training so that 1) it doesn’t set in your stomach too long and cause cramping, and 2) it metabolizes efficiently enough to impact your energy levels during your ride…not 2 hours after.  White grain carbohydrates generally stay in your stomach long enough to get rid of hunger (this is controlled by hormones activated when your stomach is stretched…when you eat gels all day on a long ride, you will feel hungry and slightly nauseous all day), yet leave soon enough to not divert too much blood flow away from your legs nor cause stomach cramps.

Size: Rather than research, this criteria is mostly founded upon personal, friends’ and clients’ experiences.  Ever eaten a whole meal, like a packed lunch, right in middle of your ride, run, or climb?  If you have, you may have noticed 2 things: 1) high risk of cramping (again), and 2) no power in the legs following the meal (and for the next 1-2 hours).  What gives?  The size of the meal impacts the rate of digestion and the “work” your body has to do to digest it.  Your body can only do so much at once, and a large meal sabotages your legs’ blood and energy supply.  Keep any real food fuel small, about 25-50% of a “normal” serving, and fuel throughout your training rather than all at once.

Combined with hourly quick-acting fuel and carbohydrate/electrolyte fluids, real food fuel can provide the nutrients you need and a satisfying treat on a long ride, climb, hike, or run.  This week, let’s enjoy a tasty burrito, train long and keep it real.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure. Nourish Your Body

It’s rare that I recommend a food and supplement to most all my clients without hesitation.  However, when it comes to fish oil and fatty fish, I recommend it to almost 100% of them.  If you read my “drop the drag” fish oil post a couple weeks ago, you’ll know I’m passionate about this one.  So, I thought I’d complete the post, with a Trout recipe, and more thorough information on fish oil.  Some of it, but the recipe and fish oil benefit details are new!

I think so much of increasing blood levels of omega-3s that I recommend eating fish high in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) AND supplementing with high-quality fish oil supplements (not either or).  Why?  Generally, the more omega-3s, the better.  Since these fats promote the production of hormones that reduce inflammation, rather than the production of those that increase it, fish oil and omega 3 fat’s effects are far reaching and very important to cyclists.

This week, we’ll discuss a wonderful Wild Rainbow Trout recipe, other non-fish omega-3 foods, fish oil supplements, and how to get your whole family, athletes and non-athletes, to supplement it each day on the cheap.  And, I’ll try to do it quick (or as concise as possible, at least)!

Recipe of the week: Jalapeno Grilled Trout

Ingredients:

• 4 whole trout, cleaned
• 3 medium fresh seeded jalapeno peppers, chopped
• 4 medium green onions, chopped
• 1 bunch cilantro, chopped
• 1/2 cup bell pepper, diced
• 1/2 cup peeled, diced ripe mango
• 1/4 cup extra virgin olive oil or avocado oil
• 2 tablespoons lime juice
• garlic salt, to taste
• black pepper, to taste

Instructions:

1. Preheat a grill for medium heat, and place the rack 3 inches over the coals.
2. In a medium bowl, mix together the ingredients from jalapenos through black pepper; set aside. Lightly coat four squares of foil with olive oil or cooking spray. Place fish diagonally on the foil, and stuff each with 1/4 of the mango stuffing. If it doesn’t all fit inside the fish, then just place the remainder on top of the fish. Fold the corners of the foil over the head and tail of the fish.  Fold the remaining corners over the body of the fish.
3. Cook the packets for about 20 minutes total, flipping once at 10 minutes.  Trout is done when it flakes easily.  Serves 4.

Comments:

While I’m specifically highlighting fish oil this week, trout has a lot of specific benefits, and this recipe is perfect for summer!  Trout is very high in protein, serving as many as 33 grams of protein for one filet (~5 ounces) and adding over 1500 mg of DHA and EPA (in combination) for this serving.  Trout is great for overall health, and even includes a decent amount of calcium and B vitamins.  Of course,  wild caught salmon, tuna, mackerel, oysters, mollusks, halibut, sea bass, and mussels are good fatty fish/seafood choices high in omega 3 fats, too.

Importance of Omega 3s:  Where do I start?  At the heart of omega-3 fat benefits, is the balance of inflammatory hormones and anti-inflammatory hormones and their production in our bodies.  When we eat diet high in omega 3s and lower in omega-6s, see below), specifically DHA and EPA, our bodies create and utilize more anti-inflammatory hormones.  These hormones serve to keep our arteries flexible, our immune systems in check by reducing release of cytokines (cause allergy symptoms, fatigue, etc), improve brain function and brain cell rebuilding early and later in life, healthy gene regulation, maintain healthy vision and eye health, and of course, reduce inflammation.  Bodily inflammation has direct impact on conditions like chronic fatigue, asthma, cancer, allergies, migraines, depression, psychosis, diabetes, obesity, and arthritis.  As an athlete, these conditions, or lack thereof, have a direct impact on your performance (lungs, joints, strength:weight, fatigue), your recovery, and your overall well-being.

Types of Omega 3s: There are 3 main types of omega 3 fats, DHA, EPA, and  ALA (alpha-linolenic acid).  DHA and EPA come from fish and algae, ALA can be found in plant foods such as Chia, Flax, Hemp, Walnuts, Pumpkin Seeds, Canola, and more.  While DHA and EPA have direct and potent effects on our health, ALA has to be converted to DHA or EPA by our bodies for the same anti-inflammatory benefits.  While it used to be thought that this conversion happened readily, research now suggests that 15% or less of ALA is converted in healthy bodies.  In the young, old, or in those with less than optimal health, this number drops further.  But, before you throw away your Chia Pet, ALA has its own health benefits, but they are not the same as DHA and EPA, and should not be substituted for them.  I still recommend high ALA foods, in addition to fish and fish oil. Additionally, you can get significant amounts of DHA/EPA in eggs from which the chickens were fed a high-omega-3 diet.

Guide to Fish and Cost-Effective Fish Oil:  First, the quantity.  I recommend 2, 6-ounce servings of fatty fish per week PLUS 1000 mg of DHA and EPA (in combination) per day for most athletes, adults, and teens.  For children, who can also be fun-loving cyclists of course, I generally recommend half these amounts.  The fish should be wild caught.  Two servings are generally considered safe in terms of mercury exposure, but pregnant women may want to their intake to 8 oz. per week.  If you’re not able to eat this amount, or don’t like to, you can increase your supplementation towards 2000 mg DHA/EPA per day.

When choosing fish oil:

• Choose fish oil made from small fish such as anchovies, sardines, and krill.* The 2 liquid brands below list “Other Ingredients: Purified deep sea fish oil (from anchovies and sardines), natural lemon flavor, d-alpha tocopherol, rosemary extract” and “Other Ingredients: Fish oil (sardine, anchovy), natural lemon flavor, natural tocopherols,” respectively.
• Choose fish oil with added antioxidants such as lemon components, rosemary, etc.
  • Avoid fish oils with strong odors (may be rancid).
  • *Of note, krill is another option for fish oil, and some studies have shown increased absorption from krill – so, the dose may be sufficient at 30-50% of fish oil. Krill has a natural antioxidant that protect the oil. Additionally, emulsified preparations may enhance absorption.
  • Lastly, know how to read the label. Since different fish have different percentages of DHA and EPA in their oil, the mg of fish oil is different than the mg of DHA and EPA. You must turn the supplement bottle around and look at the nutrition label to see these amounts. And, note the serving size!
  • If you are allergic to fish and cannot take fish oil, the best bet is to try Vegan DHA/EPA supplements, derived from algae (the source fro which fish obtain it, too).

So how can you supplement fish oil, and get all these wonderful benefits on the cheap?  Choose liquid fish oil rather than softgels.  First, it is more concentrated.  To get the amounts I recommend, you often have to take 4-5 softgels per day – this is not cost effective or efficient.  And forget the adult and children “gummy” fish oils.  They have very little fish oil, and too much sugar and colorings.  Liquid on the other hand, provides enough DHA and EPA in just 1 teaspoon serving.

But what about the “YUCK!” factor?  Oh, I know, liquid fish oil doesn’t sound so good, right? Well, most liquid fish oil has antioxidants and natural lemon flavors added both to improve the taste and protect the oils so they actually make it to your bloodstream. It’s readily absorbed. And, despite many claims, I find less fishy-burp side effects with a good quality liquid than softgels. By using my “Mary Poppin’s” trick, you (and even your kids) will look forward to a spoonful of fish oil each day.

1. Using organic (and/or raw & unfiltered), draw a circle of honey on a spoon. The honey will actually provide extra antioxidants to protect the oil, enzymes and antioxidants and increase absorption, and a great taste!

2. Fill the circle with liquid fish oil.

3. Take it straight off the spoon because “just a spoonful of honey helps the medicine go down…”

4. If you do experience any fishy burps or stomach upset, try dividing the dose into 2 doses at different times of day.

My Brand Name & Generic Fish Oil Recommendations:

• Nordic Naturals Omega-3 Purified Fish Oil (16 oz. bottle = $38.2, 1 tsp = 1375 mg DHA/EPA; adults can take 3/4 tsp per day for 1000 mg DHA/EPA at $9.50 per month; and, children can take approximately 1/3 tsp per day for 500 mg DHA/EPA at $4.80 per month).
• Vitacost Finest Fish Oil (16.9 oz. bottle = $19.50, 1 tsp = 1300 mg DHA/EPA; adults can take ~3/4 tsp per day for 1000 mg DHA/EPA at $4.25 per month; and, children can take approximately 1/3-1/2 tsp per day for an average of 500 mg DHA/EPA at $2.40-$3.00 per month).

This week, let’s eat our catch and reduce our inflammation.  Skip the candy-coated brightly colored fish oil supplements, and give our bodies the good stuff.  If you don’t already, really consider taking this supplement every day.  For athletic performance and overall health, the benefits are extensive.

Give your body what it needs everyday with the right Foods, Drinks, and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  My coaching clients receive new recipes, tips, and ongoing support.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure.  Nourish Your Body.

After a late night or a sleepless one, you may just need a cup of coffee to get you going in the morning.  Or, if you’re like me, you may just enjoy a cup every morning.  And, if you’re like me, you may also add a little something to it for flavor.  I’ve gone “all black coffee all the time” for different periods in my life.  However, I always miss extra flavor, and have decided that for me personally, life’s too short to not flavor my coffee!  I’m sure some will disagree, and I’m open to suggestions.  But, it’s in this carpe diem spirit that we’ll look at a few whole-food, healthy options for coffee additions, and discuss the whole caffeine issue for both wellness and training.

Recipes of the Week: Flavorful Coffee, 3 Ways

#1: Brewed Cinnamon Coffee

Ingredients:

• Ground cinnamon or cinnamon sticks broken into 1 inch pieces

Instructions:

Sprinkle ground cinnamon or place cinnamon sticks in your coffee grounds right before brewing.  Or, for a more intense flavor, grind broken cinnamon sticks with coffee beans before placing in basket.  It’ll add a subtle, wonderful cinnamon flavor to your cup o’ Joe!

#2: Whipped Coconut Milk Creamer

Ingredients:

• 1 Can Coconut Milk (use Arroy-D or Native Forest canned coconut milk to avoid BPA in the cans, or make your own)
• ½ tsp cinnamon
• 1-2 tsp real Vanilla

Instructions:

Place full-fat coconut milk in the fridge overnight.  Once refrigerated, scoop out creams and reserve the remaining water for another use.  Add ½ tsp cinnamon and 1-2 tsp real vanilla, if desired.  Whip cream in a mixing bowl until thickened.  Enjoy in coffee or as whipped cream.

#3: High Antioxidant Dark Chocolate Mocha (same as our Homemade Chocolate Syrup)

Ingredients:

• 1 1/4 C organic honey
• 1 C unsweetened cocoa powder
• 1 C water
• 1/4 tsp sea salt
• 1 Tbsp vanilla extract
• Dash of cinnamon (optional)

Instructions:

Make syrup (ahead of time): Place honey, cocoa, water, and salt in a medium saucepan.  Cook over medium heat, whisking to remove all lumps and mix thoroughly.  Bring to a boil and allow to thicken, about 2-3 minutes, stirring frequently.  Remove from heat and set aside to cool for 5-10 minutes.  Stir in vanilla and store in an airtight container in the refrigerator for up to 4 weeks.

Make mocha: Brew coffee as normal.  Then, heat approximately ½ cup milk per cup of coffee.  Add heated milk to brewed coffee and stir in ~1 Tbsp chocolate syrup.  Mix well and enjoy!

Comments:

With a few caveats, I think coffee can be part of a healthy lifestyle.  And for athletes, caffeine can be used effectively within Training Nutrition.  For those of us who live in cold-weather states (although you wouldn’t know it right now with record-breaking heat), it serves to literally warm us up in the morning.  And, across the country, it’s a wake-up call, morning ritual, and anticipated daily pleasure.  Here’s how to keep it healthy.

First, coffee really should be enjoyed in moderation.  To me, moderation means 1-2 cups per day (meaning 8 oz. cup, not 32 oz. super-mugs).  While there is research to back up coffee’s potential benefits (reduced risk of Alzheimer’s disease and Dementia, reduced risk of gall stone disease, reduced risk of Parkinson’s disease, improved cognitive performance, anti-diabetic properties, liver protection, possible cancer risk reduction, heart protection, reduced risk of constipation, antioxidant source, prevention of cavities, and gentle diuretic effects), there are also risks, especially to “heavy drinkers (more than 4 cups per day).”  These health risks include ingestion of potentially carcinogenic substances (the chemicals are naturally occurring and huge amounts are carcinogenic to rodents), damage to the lining of gastrointestinal organs causing ulcers and gastritis, sleep disturbances, iron deficiency anemia (can reduce absorption of iron), coffee-dependence and withdrawal symptoms, and increased cardiovascular inflammation (with ingestion of large amounts).

What’s more, regular caffeine consumption, especially in large amounts can mess with your performance in training and racing.

The issue with being a heavy-drinking-coffee-dependent athlete is that you’ve trained your body to require a certain amount of caffeine in order to simply get to baseline. Let’s say that every day you drink 4 cups throughout the course of the morning. Then, you plan an early morning ride on a Saturday.  If you can only get in 1-2 cups before a ride, you’ll start in a deficit as far as cell stimulation.  This mostly affects your mental status, but it has a significant effect that trickles down to physical performance! Being below your baseline can cause an increased sense of effort (when you just feel like you’re draggin’), headaches, and fatigue. In this case, to get to your baseline, you’ll have to plan your rides around 4 cups of coffee, and you’ll also only have diminished benefits, if any, from caffeine ingested while riding.  A 1-2 cup of coffee baseline is much more feasible before early rides.

What’s more, coffee acts as a natural laxative, both as being a warm liquid and from naturally occurring chemicals.  While it mostly affects runners, this can spell trouble for any athlete.  And for some, including myself, coffee consumption right before training makes me feel a little nauseous.

On the other hand, there are studies that show benefit to consuming caffeine while training and racing.   These benefits come from amounts over baseline or in those who don’t routinely ingest it – so, again, only moderate daily intake is a key.  With this in mind, caffeine can deliver a mental AND physical boost.  Personally, I use caffeine on the bike and I help clients use it effectively for Training Nutrition on endurance-length rides (especially if there’s a big climb at the end of a long ride).  If you’d like to try it, know that it takes ~15 minutes to hit your blood stream from the time you ingest it. And, if you still have a long way to go, you’ll likely have to continue to consume it in regular ~30-45 minute intervals in order to not “crash.”

Lastly, I am adamant that coffee and caffeine should NOT act as a band-aid for sleep deprivation (except maybe occasionally).  Our bodies depend on healthy sleep-wake cycles, and this should be a priority in our lives.  Too many times, our schedules are overflowing, and we need coffee because we don’t get enough sleep.  Sleep deprivation goes beyond feeling tired…it affects our hormonal balance, metabolism, and overall well-being.  Although I think of coffee as a nice way to start my day, it should not become a crutch for normal functioning.  (This, coming for a mother with 3 kids 5 years and under…if you wanna talk sleep deprivation!)

What are your thoughts?  To caffeinate or to not caffeinate?  Black or flavored? Use it, or skip it in training?  Or, live and train with this quote in mind: “I don’t have a problem with caffeine. I have a problem without caffeine.”

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure. Nourish Your Body

Just in time for the 4^th of July, and triple digit heat, we’re gonna cool down after all that training in the sun with some whole-food, high nutrition “ice cream.” There are a whole lotta options this week, so pick your favorites, sit back, relax, and let the healthy fats, antioxidants, and real food nutrients replenish you.

Recipe of the Week:  Quick and Easy Coconut Milk “Ice-Cream”

Ingredients:

• 2 large, ripe, fresh pears (~2 cups)
• Pinch of  ground cinnamon
• 1/3 -½ Cup Coconut Milk (use Arroy-D or Native Forest canned coconut milk to avoid BPA in the cans, tetra-pak full-fat coconut milk, or make your own)
• Organic Honey or Pure Maple Syrup (up to 1 Tbsp, optional)

Instructions:

Dice pears into ½” cubes.  Spread in a single layer on foil lined tray or baking sheet.  Pour coconut milk into your blender carafe or into a glass jar or bowl.  Place both the fruit and the coconut milk (both uncovered) in freezer.  Quick-freeze in freezer for about 1 – 1 ½ hours.  Place frozen pear cubes in blender with cinnamon.  Blend quickly, adding thickened coconut milk, a spoonful at a time.  Add a small amount of honey or maple to taste (optional), and finish blending until resembles soft serve custard.  Serve immediately.  Serves 2.

Options:

In place of pears, try:

• Cherries – Either use fresh, pitted, and freeze, or, use frozen.  Omit cinnamon.
• Berries – Any type.  No need to cube, simply freeze and use.
• Bananas – Slice, freeze, and use in recipe same as pears.
• Cocoa – Use ¼ cup high-quality cocoa instead of fruit (no need to freeze cocoa). Add 1 tsp real vanilla.
• Or, mix and match fruits & flavors!

To use for Recovery:

Add 1 scoop protein powder (undenatured whey, whey+casein, soy, unflavored pea, etc)

Comments:

Like a broken record, I keep using coconut milk and organic coconut products in these Apex Nutrition recipes.   If you’re wondering why, here’s the scoop.  Perfect for athletes, coconut milk promotes:

• Whole body health and energy – Its extremely healthful fats, Medium Chain Triglycerides (MCTs – very easily digested, efficient energy producers that are seldom stored as fat) and lauric acid, promote overall energy and health.  They provide anti-microbial benefits, increased insulin sensitivity in cells (which promotes health and discourages fat storage), increased fat burn, and improved cardiovascular markers (improved cholesterol).
• Reduced risk of high blood pressure: Copper, potassium, and vitamin C work to reduce blood pressure and keep blood vessels elastic (which further reduces risk of high blood pressure).
• Strong bones:  It’s not the calcium, but the phosphorus from coconut milk that best promotes bone health.  Phosphorus is an essential nutrient that the body needs for strengthening bones – a requirement to prevent bone loss alongside calcium.
• Oxygenated Muscles: If you’re low on iron, you’re likely low on energy; and, this spells trouble for an athlete.  While it may not be quite as highly absorbed as heme-iron (from red meat), the iron found in coconut milk can contribute to healthy iron levels and better energy on the bike, trail, and mountain.
• Reduction in muscle cramps and soreness:   Coconut milk is rich in electrolytes including phosphorus and magnesium.  An imbalance of (too little) magnesium and (too much) calcium can cause excess muscle cramping and soreness from overactive nerve cells.  Usually, we’re able to get in enough calcium, but often lack magnesium.  Coconut milk offers a great source for sore, cramping athletes!
• Reduced Joint Inflammation: Selenium, as found in coconut milk, is an important mineral and antioxidant. It fights free radicals that build up in the body, thereby reducing oxidative stress, inflammation and arthritis.

Bonus: Better Muscle Recovery & Rebuilding

After intense exercise, your muscles may recovery better and rebuild during sleep at night if you include protein just prior to going to bed.  So, instead of wasting this valuable opportunity with any ol’ dessert, use our high-antioxidant and protein coconut milk ice-cream – make sure to include the scoop of protein powder!

If you’re over heated, over tired, or just over low-nutrient junk desserts, upgrade to my Coconut Milk Ice-Creams.  They’ll keep you cool and aide in recovery, or just help you enjoy the summer with an ice-cold healthful treat.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure. Nourish Your Body