juices for cyclists
TRANSCRIPT
By Lars Andersen
Copyright © 2012 Lars Andersen
Juices for Cyclists
Juicer Recipes, Diet and Nutrition Guide for Improved Cycling Performance (Food for Fitness Series)
Copyright © 2012 Lars Andersen
Published by Nordic Standard PublishingAtlanta, Georgia USA
ALL RIGHTS RESERVED:No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author.DISCLAIMER:While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional.This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action.
Copyright © 2012 Lars Andersen
Books by This Author• The Smoothies for Runn
ers Book• Juices for Runners• Smoothies for Cyclists• Juices for Cyclists• Paleo Diet for Cyclists• Smoothies for Triathletes• Juices for Triathletes• Paleo Diet for Triathletes
• Smoothies for Strength• Juices for Strength• Paleo Diet for Strength• Paleo
Diet Smoothies for Strength
• Smoothies for Golfers• Juices for Golfers
Table Of ContentsChapter 1: Juicing And Juices For CyclistsChapter 2: Pedal powerChapter 3: Calculating Energy RequirementsChapter 4: The benefits of pre-ride and post-ride juicesChapter 5: Fluids and hydrationChapter 6: Flavor combinationsChapter 7: Top 5 juicing tipsChapter 8: General information about your juicesChapter 9: Pre-ride Juices - For Rides Lasting 2 To 4 HoursChapter 10: Pre-ride Juice- For Rides Lasting 4 Or More HoursChapter 11: Post-ride juices- Exclusive Bonus Download: Cycling for life
Copyright © 2012 Lars Andersen
Chapter 1: Juicing And Juices For Cyclists
"Our food should be our medicine and our medicine should be our food" – Hippocrates
Juicing is a fast and efficient way to maximize your nutrient intake. This is great news for cyclists as less time spent in the kitchen means more time available for cycling! A tasty juice provides vital nutrients for energy and also a multitude of vitamins, minerals and antioxidants to give your body a healthy boost. Just as a car engine needs quality fuel to perform at its best, your body also needs quality fuel to give a quality performance. A delicious, nutritious juice is a convenient way to provide premium fuel for your body.
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Copyright © 2012 Lars Andersen
Chapter 2: Pedal powerAt every level of involvement, you need energy to produce pedal power. Your body's only source of energy is the foods you eat and the calories contained within those foods. Of course, it's not just the quantity of calories consumed that matters but also the quality of those calories. A typical fast-food "meal" of a burger, fries and a shake provides around 1300 calories but they are not quality calories that will energize your body and maximize your physical and mental performance. In order to energize your body and fuel your cycling performance, your daily diet must contain the correct balance of nutrients. A balanced diet contains a healthy mix of carbohydrates, fats, protein, vitamins and minerals.
I. CarbohydratesII. FatIII. Protein
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Copyright © 2012 Lars Andersen
Chapter 3: Calculating Energy Requirements
Copyright © 2012 Lars Andersen
An elite cyclist taking part in an extreme, long-distance event such as the Tour de France might burn as many as 7000 calories each day. The rest of us, however, can calculate our daily caloric requirement as follows:
Sedentary lifestyle – your body weight in pounds x 14 = your estimated daily caloric requirement.For example, a non-active individual weighing 150 pounds requires 2100 calories daily.Moderately active lifestyle – your body weight in pounds x 17 = your estimated daily caloric requirement.
For example, a leisure cyclist weighing 150 pounds and cycling for one or two hours each week at an easy to moderate intensity requires 2550 calories daily
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Chapter 4: The benefits of pre-ride and post-ride juices
Copyright © 2012 Lars Andersen
Fruits and vegetables contain carbohydrates, making them a nutritious way to top up your glycogen stores before a ride and to replenish your stores after a ride. They are also a rich source of vitamins, minerals and antioxidants, making them extremely important in terms of promoting and maintaining optimum health. The plant proteins contained in vegetables help to promote healthy tissue growth and repair, making them of particular benefit after long or intense rides that may lead to muscle damage.
I. FruitsII. Vegetables
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Chapter 5: Fluids and hydration
Copyright © 2012 Lars Andersen
Adequate hydration is essential at all times and of particular importance to long-distance cyclists. Fluids must be carried on a ride and small sips taken frequently. According to Chris Carmichael, coach to cycling legend Lance Armstrong, elite distance cyclists aim to drink three to four ounces of fluid every 10 minutes. This can be in the form of plain water or a drink specially formulated for sport containing a ratio of four grams of carbohydrate to one gram of protein.
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Chapter 6: Flavor combinations
Copyright © 2012 Lars Andersen
Variety is the spice of life, and this is certainly true when it comes to mixing up juices. The more variety and color you have in your diet, the more nutritionally beneficial it's likely to be! Colorful combinations include:
• Beets and carrot• Apple and grape• Carrot and mango• Kale and kiwi fruit• Red cabbage and pear
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Chapter 7: Top 5 juicing tips
Copyright © 2012 Lars Andersen
To get the most from juicing, it's important to make juicing a habit! Buying an expensive juicing machine is of no benefit to you if you never actually use it! However, to get the most nutritional benefit from your juices, it's worth investing in a quality juicer. Other helpful tips to get you into the juicing habit include:
Start with fruits that are easily juiced - good choices are oranges and apples. Not all fruits (or vegetables) yield the same amount of juice and if getting a glass-full feels like a lot of effort, you're less likely to repeat the process.
Drink your juice within 24 hours - a fresh juice loses its nutritional value quickly, even when stored in your refrigerator. Unlike store bought juices, there are no preservatives to extend its shelf-life so it will quickly go rancid.
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Chapter 8: Top 5 juicing tips
Copyright © 2012 Lars Andersen
These smoothies are divided into 3 categories, each designed to meet the nutritional needs of cyclist at three different times:
Pre-ride juices- for rides lasting 2 to 4 hoursPre-ride juices – for rides lasting 4 or more hoursPost-ride juices.
The great majority of the ingredients in these recipes have a low Glycemic Index.
If you can't find the fresh fruit you need for a recipe, feel free to replace it with frozen. Frozen fruits have the same nutritional content as the corresponding fresh fruits.
The complete book is available on Amazon:http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Copyright © 2012 Lars Andersen
Chapter 9: Pre-ride Juices - For Rides Lasting 2 To 4 Hours
1. Apple And Ginger Juice2. Plum and strawberry juice3. Pineapple Banana Juice4. Pear, Watermelon And Melon Juice5. Banana and peach juice6. Orange, strawberry and apple juice7. Papaya and currant juice with collard greens8. Kiwi, watermelon juice9. Pear And Raspberries10. Strawberry and guava juice with watercress
Copyright © 2012 Lars Andersen
Chapter 10: Pre-ride Juice- For Rides Lasting 4 Or More Hours
11. Grape juice12. Papaya and apricot juice13. Melon prune and mint juice14. Coconut and cherry juice15. Pear, strawberry kiwi and banana juice16. Plum, lemon and prune juice17. Orange, and banana juice18. Watermelon and banana juice with kale19. Peach and carrot juice20. Strawberry and apricot juice
Copyright © 2012 Lars Andersen
Chapter 11: Post-ride juices21. KIWI MINT JUICE22. PEACH MELON, PINEAPPLE AND MINT JUICE23. GUAVA AND RASPBERRY JUICE24. BLACKBERRIES AND STRAWBERRY JUICE25. BEETROOT CUCUMBER AND ORANGE JUICE26. CARROT, LOQUAT AND ORANGE JUICE27. ROMAINE LETTUCE AND PLUM JUICE WITH CURRANT
28. GUAVA AND PEAR JUICE29. PEACH AND LEMON JUICE WITH PUMPKIN30. LOQUAT JUICE WITH LEMON YOGURT31. POMEGRANATE JUICE WITH CHERRY YOGURT32. BLUEBERRY AND BLACKBERRY JUICE WITH VANILLA YOGURT33. CURRANT AND PASSION FRUIT WITH STRAWBERRY YOGURT34. CUCUMBER, MINT AND APPLE JUICE WITH YOGURT35. PASSION FRUIT AND APPLE JUICE
Exclusive Bonus Download: Cycling for life
Copyright © 2012 Lars Andersen