Homemade Super Energy Drink
- 1 ltr Water
- 1 Lemon's juice
- Pinch of Black salt
- I tablespoon of Honey
- 2 teaspoons of Sattu
Mix all the ingredients. Shake well. Cool in fridge.
The benefits: Protiens, Carbs, salt/sugar balance and body hydration.
~ shared by Anjuraj Singh (Marathon runner and Cyclist)
HYDRATION REFERENCE CHART
Make Your Own Energy Cycling Drink
- 200 ml ordinary fruit squash
- 800 ml water
- A pinch of salt
Mix well in a jug and keep in fridge to cool.
Good BikeFood while Riding
- Bananas
- Muesli bars
- Sandwich rolls, e.g. jam sandwiches, banana sandwiches,
- Apples.
- Malt loaf
- Energy bars -- mixture of carbs and protein
- Liquid energy
The glycemic index classify carbohydrates based on how quickly and how high they boost blood sugar compared to pure glucose. Foods with a high glycemic index, like white bread, cause rapid spikes in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar. Foods with a score of 70 or higher are defined as having a high glycemic index; those with a score of 55 or below have a low glycemic index.
Some types of Carbohydrate Rich Foods that are
Low (Good), Medium (OK), and High (Bad) on the Glycemic Index (GI)
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RAISINS, seedless (1/4 cup) 32g
PEAS, cooked (1 cup) 25g
STRAWBERRIES (1 cup) 11g
SPINACH, cooked (1 cup) 7g
CARROTS, cooked (1/2 cup) 8g
ORANGE (1 medium) 14g
HAAK SAAG, cooked (1 cup) 12g
CORN, sweet, cooked (1 ounce) 7g
MELON (1 cup) 15g
PUMPKIN, cooked (1 cup) 30g
SWEET POTATO, baked w/ skin (large) 44g
WATERMELON (1 cup) 11g
GREEN PEPPER (1 cup) 10g
BROCCOLI, raw (1 cup) 4g PEACH (1 large) 17g
BANANA (medium) 30 g
Pasta & Grains
SPAGHETTI (1 cup) . . . . . . . . . . . . . .40g SPAGHETTI, whole wheat (1 cup) . . . . . . . 37g
WHEAT BREAD (1 slice) . . . . . . . . . . . . . .12g
MIXED-GRAIN BREAD (1 large slice) . . . ..5g
FRENCH BREAD (5 inches) . . . . . . . . . . . 18g
PITA BREAD, WHITE (6-inch diameter) .. .,33g
LONG-GRAIN WHITE RICE (1 cup) . . . . 45g
SWEET POTATO, baked w/ skin (large) 44g
WATERMELON (1 cup) 11g
GREEN PEPPER (1 cup) 10g
BROCCOLI, raw (1 cup) 4g PEACH (1 large) 17g
BANANA (medium) 30 gPasta & Grains
SPAGHETTI (1 cup) . . . . . . . . . . . . . .40g SPAGHETTI, whole wheat (1 cup) . . . . . . . 37g
WHEAT BREAD (1 slice) . . . . . . . . . . . . . .12g
MIXED-GRAIN BREAD (1 large slice) . . . ..5g
FRENCH BREAD (5 inches) . . . . . . . . . . . 18g
PITA BREAD, WHITE (6-inch diameter) .. .,33g
LONG-GRAIN WHITE RICE (1 cup) . . . . 45g
SHORT-GRAIN WHITE RICE (1 cup) . . . .37g
Banana Factfile
Sandwiches and Cycling
There's a special connection between sandwiches and cycling. It's a great fuel up option to carry along on a ride and easy to stuff in the backpack or jersey pocket. Here's a simple energy revving carb sandwich that you can try.as a great pre ride breakfast or a mid ride
snack.
Nutella-Banana Sandwich
2 slices of Whole Wheat bread or Brown bread.
1 tablespoon Nutella.
1 tablespoon of Cheese spread or 1 Cheese slice.
1 small Banana, sliced
3-4 Almonds, chopped
Calorie Burn Chart
Calculating calorie expenditure during cycling
2. Banana Smoothie
Banana Factfile
One typical ripe banana contains about 30 grams of carb. In ripe, soft bananas, the carb will be a 50:50 mix of glucose and frustose, with protein, water and potassium for electrolytes. So a banana makes a reasonable alternative to a bar or gel.
Bananas have an advantage over gels and bars. Bananas have more 'filler' per gram of carb than bars and gels, and this makes the carb more acceptable to the body. High carb gels and bars can be hard to digest, especially in combination with energy drinks, while a banana makes an easier and more tasty change.
Handful of banana chips (about 1 ½oz)
218 calories, 14g fat, 14.8g sugar, 1g protein, 3.2g dietary fiber
Or
Two medium bananas
210 calories, 1g fat, 28.8g sugar, 2.6g protein, 6.2g dietary fiber
There's a special connection between sandwiches and cycling. It's a great fuel up option to carry along on a ride and easy to stuff in the backpack or jersey pocket. Here's a simple energy revving carb sandwich that you can try.as a great pre ride breakfast or a mid ride
snack.
Nutella-Banana Sandwich
2 slices of Whole Wheat bread or Brown bread.
1 tablespoon Nutella.
1 tablespoon of Cheese spread or 1 Cheese slice.
1 small Banana, sliced
3-4 Almonds, chopped
Calorie Burn Chart
| Average Speed(mph) | Coefficient (cal./lb./min.) |
| 15 | 0.0561 |
| 16 | 0.0615 |
| 17 | 0.0675 |
| 18 | 0.0740 |
| 19 | 0.0811 |
| 20 | 0.0891 |
| 21 | 0.0975 |
| 23 | 0.1173 |
| 25 | 0.1411 |
Low Calorie Smoothies
1.. Mango Smoothie
Mango 100 gm + water 100 ml + 6-10 ice cubes + stevia
( 60-70 KCal)
2. Banana Smoothie
Banana 100 gm + water 100 ml + ice cubes + stevia
(60-70 KCal)
Note: Stevia is a natural leaf extract that is used to replace sugar. Aspartame and sucralose are synthetic compounds (Splenda, Sugarfree, etc.) and should be avoided as sugar substitutes.
~ shared by a cyclist and nutritionist
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