Nutrition Basics with Jordan Dube
Before heading out for a ride it’s important to make sure you have enough fuel on board to carry you though, especially from quality carbohydrate sources. For me, this means I’m having a breakfast of steel cut oats, or maybe an almond butter and jam sandwich on sprouted grain toast if I’m in a hurry. For rides later in the day, my go-to pre-ride snacks are a small baked sweet potato, veggies and hummus, or a cup of rice and beans.
It’s important not to get caught up in the handy pre-packaged food trend that goes along with athletic activities. Each of our bodies is designed to perform optimally using fuel that it recognizes, meaning real, whole, and unprocessed foods. I love to bring a banana along on my rides, and if I’m going to be out riding for a while, I’ll make up a batch of homemade bars like my dark chocolate mint energy bars that are filled with healthy and fast-acting carbohydrates. Being a realist, I recognize that it isn’t always possible to make all of your ride fuel at home, so in those cases I turn to organic and minimally processed bars like Pure Organics, Amrita, or Health Warrior Chia Bars to name a few. Hydration on the bike is also hugely important; often even more important than solid nutrition. Using an electrolyte mix can help combat losses of sodium, potassium, and magnesium, so look for a brand that offers up all three of these electrolytes, with emphasis on sodium. My go-to electrolyte mix is Skratch Labs Exercise Hydration, because it has natural ingredients, few ingredients, and offers up a much more mild flavor than many other brands.
After riding, rehydrating and refueling are essential, especially within the first 30 minutes to an hour post-ride. If I’ve been out on the road or in the woods for several hours or if the air temperature is high, I’ll have an additional bottle of Skratch Labs after riding. In other cases where my ride is short or it’s not particularly warm out, I’ll stick to water, but still consume a whole bottle after my workout. It is also extremely important to have a snack of good quality carbohydrates, and a little bit of protein during this time-frame. My go-to snacks tend to be homemade quinoa salad or bean salad, an apple with almond butter, or anything that looks good and healthy at the same time!
TRY THIS RECIPE ON YOUR NEXT TRAINING DAY!
This action-packed bar includes a burst of energy with every bite, healthy omega 3 fats from the almonds, flax, chia and chocolate, (and a little caffeine in there too), and a delicious fresh taste from the mint! Enjoy these when you need some easy to pack pocket food for long rides, ski trips, or other endurance based adventures!
RECIPE: DARK CHOCOLATE MINT ENERGY BARS
1 Cup Dates, pits removed
3/4 Cup Oats
1/4 Cup Dark Chocolate Chips
1/4 Cup Raw Almonds
2 Tbsp Almond Butter
2 Tsp Raw Cacao Powder
2 Tsp Chia Seeds
1 Tsp Ground Flax
10-15 Mint Leaves
1. Add all ingredients to a food processor, and process until the mixture begins to clump up. The ingredients should be chopped pretty finely.
2. Press the mixture into a square or rectangle baking dish in desired thickness. I made my bars about 1/2 inch thick.
3. Place the baking dish in the freezer for 1 hour.
4. Remove from freezer, cut into bars, and wrap individually in wax paper and foil.
5. Bars can be left at room temperature for a day or so, but if you plan to eat them later than that, refrigerate or freeze them.
6. Take with you on your next ride, hike, or ski adventure!