Posts in the category Nutrition

Skratch Labs sifts together homemade cookie mix to fuel your rides


As the story goes, Skratch Labs whipped up some cookies for the crowds at Tour of California and the riders ended up pocketing some to nibble on between rice cakes. They took a look at the nutritional profiles and found the treats were at least as good as most energy bars, so why not offer them up for any ride?

Available as a kit that just requires one egg and a stick of butter to make, the mix can be tailored to fit your own tastes by mixing in fruit, nuts, chocolate chips or whatever. It’s enough to make one 9″ square pan of “bars” or a standard cookie sheet’s worth of cookies. Ingredients and more details below…


Tasty new treats from Greenbelly, Clif, Purefit, Ally’s Bar & Hammer Nutrition


Greenbelly’s Meal Bar is massive, but it packs a third of your daily calories into a deliciously soft, moist brick of a bar. They’re almost too big for a jersey pocket, crowding out anything else you may have planned on taking with you, but they’ll provide a few pitstops worth of gnoshing to keep you going through longer rides. Heck, there might even be enough to share…


Physiology and Nutrition: Timing, type & quantity of protein consumption for optimal recovery

the-best-high-protein-foods-When it comes to protein type, timing and quantity, we see conflicting information regarding intake everywhere.

Recovery? Protein!

Weight loss? Protein!

Reduce blood sugar swings? Protein!

Body composition change? Protein! Protein! Protein!

But there’s much more to it than just eat more (or less) protein. In this month’s post, I’d like to focus on the athletic population (a way to state a disclaimer that the general population is different and has different nutritional needs).

Flipping through various peer review publications, several themes have come to the forefront: Daily protein intake vs training protein intake; Timing and distribution of protein for strength vs endurance athletes; and protein intake prior to sleep (to maximize recovery from a muscle and immunity standpoint). The actual accrual of skeletal muscle protein requires a sustained positive muscle protein balance (eg. rates of muscle synthesis exceed muscle breakdown). It is well known that a bout of exercise, followed by the ingestion of protein helps stimulate muscle synthesis and maintain a positive nitrogen balance; but the “gray” area is how much protein is necessary? Moreover, what are the critical windows for anabolic stimulus; post exercise or spread across the day via meals?

The long standing hypothesis behind protein intake post exercise is that ~20g provides a maximal anabolic stimulus in the early recovery process (~5 hours post exercise). This theory originated in the resistance training literature, and has been generalized to the endurance athlete. Upon examining the endurance literature, there are several other factors which come into play, including: if the athlete is male or female, if the athlete is energy deficit, the composition of the overall diet (high or low protein), and the composition of the protein ingested.


Wholedration Goes (Coco)Nuts w/ New Organic, Totally Natural, Non-GMO Sports Drinks

Wholedration organic all natural non-GMO sports drink with coconut sugar

If you’re already shopping the perimeter and the farmer’s market and eschewing packaged foods and artificial crap, then it’s time to look at what you’re drinking on the bike.

Wholedration did, and the result is the first sports drink we’ve seen that’s certified organic and non-GMO, and it’s using real food sources for the carbs and electrolytes rather than lab-made chemicals or cheap sugars.

Meant as a hydration sports drinks rather than an energy supplying, carb dense drink, it’s kept at just 7-9g of carbohydrate per serving. That’s inline with modern thinking about osmality and absorption, so it’s the source is what really sets the drink apart: Coconut palm sugar. That, along with dried coconut water and sea salt, also provides the electrolytes sodium, potassium, chloride, magnesium and calcium in ratios that approximate what you’re sweating out.

Since different folks, activities and temperatures yield different sweat rates, there’s two versions to fit the situation…


Support Asheville Greenway Projects w/ Industry Nine I9PA Dry Hopped Brew! Party Tonight!


Made by the good folks at Asheville Brewing Co., the new I9PA is a 9x dry hopped pale ale that’ll be making its debut tonight at the brewery’s tap room from 6 to 9pm.

On top of the frosty beverages, they’ll be raffling off a set of I9 wheels and a Cane Creek DB shock. Those’ll sit alongside a silent auction with plenty of other amazing products from a huge assortment of local brands, shops and providers like Suspension Experts. To top it all off, they fabricated these sweet tap pulls from their hubs!

Check the flyer and PR below for full details…


IB14: Tasty Treats Roundup – New Flavors & Goods from Powerbar, Clif, Power Pancake, RAP & More!


Bar and drink samples around the show is pretty much what keeps us fueled at Interbike (and Eurobike, and Sea Otter), and there’s always new flavors to try from the big boys. Fortunately, there’s usually some treats from new and smaller brands, too, and Phil’s Power Pancake was one of the better ones I found.

It’s basically a muffin top, baked from real ingredients and available in a few flavors. Toast it, nuke it or just warm it in your jersey pocket for a delicious little snack. Chomp on through for plenty more to make you hungry…


Sufferfest’s The Rookie Gets On-Bike Footage from Team Giant-Shimano, Then Talks Nutrition

David at The Sufferfest has been busy. First, he’s just put together a new trainer video called The Rookie, which takes advantage of the new on-bike cameras in events to bring you a whole new perspective of suffering. Then,

The Rookie follows a young Sufferlandrian rider in his big break with Team Giant-Shimano at a top race, punishing his (your) legs through 55 minutes with 3×10 minute intervals to build speed, strength and stamina. Silly teaser above, actual video footage below, which shows off some of their new graphics and animations to help keep you on track. Plus their take on nutrition…


Physiology and Nutrition: Your Gut is an Alien.


In our high stressed, fast moving lives, we are often overtired, overstressed, undernourished (although overfed), and immunocompromised. This combination has far reaches (beyond the-wanting-to-sleep-at-work feeling) that extend to the interruption of our symbiosis with our gut bacteria.

Um.. What? The human intestines contain ~100 trillion microbes (ten times more than any other cells in the body) comprised within four major phyla of bacteria: the Firmicutes, Bacteriodetes, Actinobacteria, and Proteobacteria. These microbes are under selective pressure to manipulate our eating behaviors and moods to increase their well-being; often at the expense of our overall health.

How does this come across in everyday habits? The struggle to resist certain cravings for foods that are high in sugar and fat (late night chocolate or almond butter anyone…) and increased inexplicable anxiety may be your gut flora sending messages, not a lack of “self control” or “freaking out”. The individual members of the microbiota have been shown to be highly dependent on the nutrient makeup of the diet. For example, Bifidobacteria grows well with a diet high in fiber, whereas Bacteriodetes does well with fat. In a comparison of the gut microbiota of obese to lean individuals there is a higher percentage of Firmicutes with a significantly lower percentage of Bacteriodetes, after a year-long dietary intervention, there was a significant increase in the Bacteriodetes (with a corresponding decrease in Firmicutes) and a signficant correlation to the percentage of fat mass lost with the rise in the percentage of the Baceriodetes.1


Friday Roundup – Bicycle Bits & Pieces


  • JensonUSA is celebrating their 20th Anniversary this fall with a big 20% Off Sale! Click here to check out the deals, then flick around the site for more blowouts that are considerably more than just 20% off! Congrats, guys!
  • Early bird special offer for the 2015 Assaults on Mount Mitchell and Marion, which is celebrating its 40th Anniversary ride on May 18, 2015.
  • Volunteers are needed for the 2014 Collegiate Mountain Bike Nationals, October 22nd – 26th at Beech Mountain resort in North Carolina. Contact Tracy Simms by phone (828)387-2011 Ext. 205 or e-mail at Free ski season lift tickets for volunteers!
  • Volunteers are also needed for the Bookwalter Binge near Asheville, NC. The event is Saturday, November 1st. Sign up Here.
  • On October 3rd 2014 the 2nd Wheels 4 Life Indian Summer Gala fundraiser was held at the Ranch in Laguna Beach, California. The event raised $54,000 which is enough to buy almost 500 bicycles. Wheels 4 Life’s cause is to supply bicycles to people in developing countries in need of transportation. “Give A Bike – Change A Life”
  • Stock up on great tasting Kate’s Bars by taking advantage of their surplus! Until October 31st Kate’s Real SALE takes 30% off of online purchases. Use the code FALL30 at checkout. They also have an Instagram contest going on as well.
  • Swiftwick has a NEW and IMPROVED Sock Club where they offer exclusive and unique limited edition designs. Membership is now FREE and they’ve lowered the per pair price by two bucks! Also check out their PINK socks recognizing Breast Cancer Awareness Month.
  • Get your ‘cross on in Southern Cali! Come ride with Peloton Magazine and The MOB Shop at the Peloton Cross and Gravel MOB Grinder November, 1st & 2nd.
  • Spot a few pros in the 2014 Levi’s GranFondo photo gallery HERE. The event was October 4th in Santa Rosa, California.
  • If you’re going to be in Philly for the Philly Bike Expo then be sure to take in “Bicycle Nomad” Eric Cedeno’s recount of his 2,200 mile journey along the route of The Underground Railroad. The presentation is at 3pm on November 8th and just one of many offerings on the event schedule at the 2014 Philly Bike expo.
  • It seems like everyone is having a sale these days. Timbuk2 is clearing out their warehouse by offer up to 60% off select styles. Hurry though. Quantities are limited and time is running out!
  • Your chance to be Dutch…Sort of. Road Holland Cycling Apparel is looking for brand ambassadors across the USA. So, if you’re active in your cycling community, are social media savvy and believe in the mission and look of the Road Holland brand then contact them HERE.