Category Archives: Sports Nutrition

Carbohydrates, protein supplements, and muscle recovery products for cycling and endurance sports

ReplaceSR Electrolyte Tablets Winner


The winner is “lectrichead”

We recently held a contest to give away six bottles of Replace Sustained Release Electrolyte Tablets to some lucky reader. The rules for the contest were simple: just pick a number between 500 and 1,000 and leave it in the comment section for the review. The contest ended at midnight on Friday, October 30, 2015. The winning number for this contest was 876 and the entry closest to that number was given by “lectrichead”, or, as he is known to his family, Marc, who guessed 874.

Marc describes himself as a “middle-aged web site designer, who has always had an interest in biking but through years of sitting at my job I gained some weight and got pretty out of shape, and my biking decreased over time. Until one day my wife and I decided to lose weight and get healthy, and now I bike like crazy, as much as as far as I can possibly go and my interest in biking increases exponentially as time goes by, it seems. I also cross-train also. I live in northern New York, nearly as far north as you can go without falling into the St. Lawrence and reaching Canada.” You can follow his articles at the Random Bits & Bytes Blog.

Random Number GeneratorFor your information, we used a random number generator to select a number between 500 and 1,000 and that is how 876 was selected as the winning number. Apparently a few folks did not read the directions since they entered numbers that were outside the range of the contest. In addition, I normally word the rules to state that the winning number has to be the number closest to, but not over, the number selected by the random number generator.


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Replace Sustained Release Electrolyte Tablets (Product Review and Giveaway)

Replace Sustained Release Electrolyte Tablets

Replace Sustained Release Electrolyte Tablets

For the past couple of months I have been using ReplaceSR (Sustained Release) Electrolyte Tablets on my bike rides. I haven’t taken a bike ride in over twelve years without consuming some form of added electrolytes—usually in the carbohydrate drink mix I use (I make my own). However, having the electrolytes in a sustained release tablet opens up a whole new world! The folks at Endurance Products sent me a rather large supply of their new product, ReplaceSR, for me to sample and I still have six unopened bottles of the tablets I am going to give away to some lucky reader (see the details at the end of this article).

ReplaceSR is a 4 to 6 hour sustained release electrolyte tablet designed for cyclists, triathletes and other endurance athletes. If your normal bike ride is under 90 minutes you don’t need this product. Each tablet contains five active ingredients: Sodium (175mg), Potassium (65 mg), Chloride (211 mg), Phosphorus (103 mg), and Magnesium (10 mg). The ReplaceSR tablets are about the size of a regular Tylenol tablet.

The manufacturer suggests that you take one to three ReplaceSR tablets with a full glass of water thirty minutes before beginning to exercise. I realize those directions are not too precise, so I just took one tablet for a short ride (two to three hours), two tablets for a medium ride (three to four hours), and three tablets for a longer rides (four to six hours). If you are interested is a detailed study of the science behind ReplaceSR, I would strongly suggest you read this article on boosting performance in endurance athletes.

Separating my electrolytes from my liquid intake was rather liberating. For years I’ve timed my liquid intake to match my presumed electrolyte losses during a bike ride. In my case that meant 20-ounces of a carb drink for every hour on the bike. Unfortunately, that meant that sometimes I was drinking when I wasn’t thirsty and on really hot days I was so thirsty that I was consuming far more electrolytes than needed. With ReplaceSR I was able to drink plain water when I wanted and get my carbohydrates from my gels. For distance cyclists like myself, you know it is a lot easier to find a bottle of water on the road than a decent carb drink!

While most people associate electrolyte loss with sweating on hot and humid day days, winter sports have the same effect. I live between Chicago and Milwaukee and normally ride all winter long. When the temperature drops below 20 degrees Fahrenheit I switch from my normal carb drinks to hot tea and honey. I pour boiling hot tea into a Klean Kanteen Wide Mouth Insulated Water Bottle and then add a generous amount of honey for my carbohydrates. While this process keeps my drinks from freezing, hot tea and honey offer no electrolytes! Now with ReplaceSR I will be able ride all winter without worrying about electrolyte loss! By the way, I only ride in temperatures down to -20 Fahrenheit (-29 Celsius). I am not like those crazy folks up in Minnesota who will ride in temps down to -50 Fahrenheit (-45 Celsius).

ReplaceSR tablets come in three package sizes. The cheapest way to buy them is in a bottle of 90 tablets for only $20. However, they also come in a 20 tablet bottle for $10. They also have a new 3-tablet convenience packet—it is 72 tablets but they are packaged in sets of 3, and this package retails for for $24. You can order this product directly from the Endurance Products Company website.

To enter the contest for six free bottles of ReplaceSR (20 tablets per bottle) all you have to do is pick a number between 500 and 1,000 and enter it in the comment section below (you don’t actually have to make a comment). The contest ends at midnight (CST) on Friday, October 30, 2015. After the contest closes I will use a random number generator to pick the winning number. If no one guesses the exact number the person with the number closest to, but not over, the winning number will get the six bottles of ReplaceSR. In case two or more people chose the same number the first person to pick the number will be the winner. This contest is for U.S. residents only and only one entry per household allowed. When the contest is over I will publish the results in the comments section of this article. I will send this product to the winner via U.S. Mail.


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The Performance Zone: Sports Nutrition And Recovery

The Performance Zone

The Performance Zone: Sports Nutrition And Recovery

I took up cycling a little over thirteen years ago and am still embarrassed by how little I knew about sports nutrition at the time. I’m talking about the “cover your face and hide” type of embarrassment. I started cycling to lose weight and ignorantly thought the best way to do it would be to starve myself on a ride and drink only water. It was not just a bad idea—it was just plain stupid. After an hour ride I was worn out and it took me two days to recover. However, I used to take solace in the fact I had given myself a “good workout” (what a fool).

As I grew more accustomed to cycling my friends tell me I was “bonking” or “hitting the wall.” I didn’t know what either of these phrases meant at the time—but my well-meaning friends told me I just needed to eat a lot of carbs during a bike ride and everything would be fine. Without any guidance I began ingesting too many carbs and started gaining weight again—in spite of increasing my workout time! It was a really discouraging time in my life!

Somehow I eventually found and read The Performance Zone: Your Nutrition Action Plan for Greater Endurance & Sports Performance, by John Ivy and Robert Portman, and my cycling life changed forever! This book is a primer on how your muscles grow, work, get fuel and recover. The book explains how to calculate your hydration, carbohydrate and protein needs for numerous sports. I would call The Performance Zone a “must read” for anyone participating in endurance sports, such as cycling, hockey, swimming, football, etc. Over the past ten years I’ve bought at least a dozen copies of this book—some of the copies were given  to fellow athletes, other times I bought copies to replace ones I “loaned” to friends (some of my friends can’t add or subtract, but they are great “book keepers”).

In my situation, based upon cycling speed, weight and a few other factors, I was able to plot out a suitable course of action. I followed the instructions and started consuming 30 grams of carbohydrates every 30 minutes and my performance vastly improved (I am close to being a Clydesdale, so your nutritional needs will vary). Not only did my speed and distance improve, but so did my recovery time. I quickly went from getting exhausted after an hour ride to riding for three or four hours before work and then doing it again the next morning. Eventually I worked my way up to doing Century rides before going to the office!

This paperback book is available from for under $10.00 (Basic Health Publications, Inc., 146 pages). While this book is a great introduction to sports nutrition, there are a few other books I would also recommend to serious cyclists, such as The Paleo Diet for Athletes, The Athletes Guide to Recovery, and Distance Cycling.


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Making Your Own Carbohydrate Gels

Ingredients For Making Your Own Carbohydrate Gels

Ingredients For Making Your Own Carbohydrate Gels

Last a fall I was out on a long bike ride with a friend of mine when he asked me how much money I spent a month on the carbohydrate gels I use. It was a question I really hadn’t thought much about before, but after doing a few quick calculations in my head I was shocked. Most of the carbohydrate gels I use are organic (a word usually synonymous with expensive), and during most of the year I go through 30 packs a week which comes out to $180 a month (I am so glad my wife never looks at the American Express statements). After I got home I decided to see if I could find a way to cut my expenses by creating my own carb gels, and at the end of this article you will find a few recipes that I have used. However, before we get to the recipes I need to explain how to choose your ingredients (if you want to experiment on your own).

I am a distance cyclist and except for my winter rides in the snow I seldom take a ride of under two hours. On long rides I normally burn between 900 and 1,000 calories an hour (based on my weight and speed). As a result, I try to consume 300 calories an hour (including 60 grams of carbohydrates). I get 100 calories an hour from my sports hydration mix and the other 200 calories from carb gels (and bananas when available). Most commercial carb gels offer a mixture of both simple and complex carbs and have 100 calories, along with 20 to 30 grams of carbs, and cost anywhere from $1.20 to $3.00 per package. Store-bought energy gels also have about 45mg sodium and 35mg potassium per serving. Simple carbs give a quick shot of energy, while complex carbs provide a slower release of energy. If your gel is composed entirely of simple carbs you will feel a quick rush of energy, followed by a sinking feeling a few minutes later.

You can make your own carbohydrate gels with just a few inexpensive ingredients—and it will only cost you around .30¢ per serving! As a bonus, your gels will always be fresh and free from unwanted chemicals. Here is a quick breakdown of the main ingredients that I use in my gels…

Brown Rice Syrup has 65 calories per tablespoon (21g) and 16 grams of carbohydrates. Brown rice syrup has a Glycemic Index of 25 and is composed of about 50% complex carbohydrates, 45% maltose, and 3% glucose. I buy Now Foods Organic Brown Rice Syrup from a local grocery store (it’s in their health food department) and it sells for under $5 for a 16-ounce container.

Raw Honey is a 100% simple sugar and has a Glycemic Index of 58. Honey has 64 calories per tablespoon (21g) and has 17 grams of carbohydrates. Simple sugars can elevate your blood sugar very quickly, so you don’t want to take too much at one time. By the way, make sure you buy raw honey and not the processed garbage that comes in the cute bear containers.

Light Agave Nectar has 60 calories per tablespoon (21g) and has 16 grams of carbohydrates, with a Glycemic Index of 11. Maple Syrup has 53 calories per tablespoon (21g) and has 13 grams of carbohydrates, with a Glycemic Index of 54. Blackstrap Molasses has 45 calories per tablespoon (21g) and has 11g of carbohydrates, along with 15mg of sodium and 500mg of potassium. Blackstrap molasses has a Glycemic Index of 55. Since blackstrap molasses has a strong flavor you should probably start with just a bit of it and work your way up!

Now for the recipes—I wish I could take credit for all of these, but most of them are recipes that I’ve cobbled together from other cyclists. However, the first recipe is mostly mine and it is my favorite!

Blue Ribbon Butterscotch Candy

Mix 8 tablespoons brown rice syrup, 2 tablespoons light agave nectar, 1 tablespoon warm water, 1/4 teaspoon pure vanilla extract, 1/4 tablespoon Morton Lite Salt Mixture, and about 1/8 teaspoon Kosher salt. This mixture provides about 100 calories per 1.5 tablespoon. A ¼ teaspoon of Morton Lite Salt Mixture has 290mg sodium and 350mg potassium (I use this as an easy way to get potassium into my gels). This is my favorite homemade gel—and as the name implies, it tastes like butterscotch candy (and is highly addictive).

Honey GOO Recipe

This recipe comes from HomeGOO, a company that sells incredibly low-priced flasks for carb gels. Mix 4 ounces of raw honey, one tablespoon organic blackstrap molasses, 1/8 teaspoon sea salt, and 1 to 2 tablespoons of water. This recipe will approximately fill a 6-ounce flask.

Down And Dirty

I don’t remember where I found this recipe, but it is very easy to make and has a mild taste. Mix 3/4 cup of brown rice syrup, 1/2 cup of agave nectar, 1/2 cup of raw honey, and 1/2 tsp of sea salt.

Finding A Flask

HomeGOO sells two different reusable flasks. The five-ounce Goo Flask is a 5.5 inch tall BPA free plastic container with a leak proof, push-pull valve. The flexible six-ounce Goo Flask is made from ultra-lightweight BPA free plastic and collapses as you consume the gel. It also has a push/pull drink spout with removable cap, though the cap really isn’t necessary. These bottles are easy to wash by hand and are dishwasher safe.

HomeGOO Flexible Reusable GOO Flask

HomeGOO Flexible, Reusable GOO Flask

HomeGOO sells the five ounce flask for only .99¢, which means that if you only used in one time you still saved money over the cost of buying prepackaged gels. The six-ounce flask sells for $3 and should last a very long time. If you are into endurance sports you owe it to yourself to try these flasks!


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Skratch Labs Exercise Hydration Mix For Winter Sports

Skratch Labs Exercise Hydration Mix

Skratch Labs Exercise Hydration Mix

For the past couple of years I’ve used Skratch Labs Exercise Hydration Mix as my primary drink while on the bike. This drink mix was developed by Allen Lim, PhD, a sport scientist and coach for a professional cycling team. He created this product “from scratch” because he thought he could improve on the usual prepackaged hydration products that were already on the market. While I love Skratch mix when served cold, or even at room temperature, it just didn’t appeal to me when served piping hot. In fact, I don’t know of any sports drink that tastes good when served hot. However, this past fall Skratch Labs introduced their new Apples & Cinnamon flavor and this product is intended to be served hot!

Thanks to a snowy and bitterly cold winter I’ve been drinking a lot of the Apples & Cinnamon flavor Skratch mix while cycling this year. I always fill two thermos bottles with this drink mix before I go out on a ride and after several hundred miles through the snow I can say I dearly love this product! It tastes great piping hot and even when it starts to cool down. While the cinnamon flavor is more dominant than the apple, this mix is perfect for all winter athletes and I highly recommend it.

A 16-ounce serving of this drink mix has 90 calories and provides 22 grams of carbohydrates, along with 300mg of sodium and 40mg of potassium. The ingredients list is fairly simple: Cane sugar, dextrose, apples, sodium citrate, citric acid, cinnamon, magnesium lactate, calcium citrate, potassium citrate, and ascorbic acid.

You can buy this Exercise Hydration Mix in either a one-pound package or as single-serving individual packages (sticks). The best buy is the one-pound package which retails for $19.50 and will make twenty 16-ounce servings. When the temperature warms up a bit and you want a cool drink, this product also comes in several other flavors, including Lemon & Limes, Raspberries, Oranges, and Pineapple. While I like all of them, the Raspberry is my favorite—the flavor is not overpowering and it is a very crisp and refreshing drink.


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Disease Proof by Dr. David Katz

Disease Proof by Dr. David Katz

Disease Proof by Dr. David Katz

Imagine if a pharmaceutical company introduced a drug that promised to cut your chances of contracting all diseases (including diabetes, cancer, and heart disease) by at least 80%? I imagine you would immediately have four questions: How much does it cost? What are the side effects? How can I get a prescription? And, How can I invest in the company? While such a drug is not available, you can achieve an incredible 80% reduction in your chance of developing a devastating disease by making a few simple changes to your diet and lifestyle. Disease Proof, a new book by preventive medicine specialist Dr. David Katz, provides a road map for making the diet and lifestyle changes that will “add years to life, and life to years.”

David Katz, MD, MPH, FACPM, FACP, is a remarkable physician. He received his BA from Dartmouth College and his MD from the Albert Einstein College of Medicine. According to his website, Dr. Katz “helped develop and found one of the nation’s first combined residency training programs in Internal Medicine & Preventive Medicine, and formerly served as the program’s director. Dr. Katz currently co-directs a one-year post-doctoral residency program in Integrative Medicine at his center in Derby, CT.”

The basic premise of Disease Proof is that you can slash your risk of disease by making just four adjustments to your diet and lifestyle—don’t smoke, eat healthy foods, exercise, and maintain a healthy weight. The book begins by analyzing the past 20 years worth of medical research and concludes, “the leading causes of death and disease are largely within our control because they result from what we do or don’t do with our feet, our forks, and our fingers—namely, whether they are physically active, consume a healthy diet, or smoke—on a daily basis.”

While it is true that some diseases are inherited (such as Huntington’s disease, sickle-cell anemia or cystic fibrosis), the truth is that eight out of ten serious illnesses could have been prevented by changes in diet in lifestyle. And the fact is that most medical doctors find that prescribing drugs is a lot easier than instructing patients on how to develop a healthy lifestyle—and I really don’t blame doctors for this sad state of affairs! Thirteen years ago my physical health was horrible—I was morbidly obese and suffered from a multitude of major medical problems. My family practice doctor would load me up with prescription drugs and send me on my way. When I hit my lowest point I decided to turn my life around. I am not a physician, but I do know how to thoroughly research a subject, so I started reading dozens of books on health, exercise and nutrition. Then I went on a healthy diet and started a serious exercise program. The next time I saw my doctor he said I looked fifteen years younger than the last time I was in his office, so I explained what I had done. Before I left his office I asked him, “Why didn’t you tell me to eat healthy and exercise?” He cracked a smile and said, “You know, after telling that to thousands of patients and having them all ignore me I guess I just gave up.” He was probably right—the vast majority of people have to hit bottom before they are willing to even consider changing their diet and lifestyle.

While Disease Proof does discuss DNA, genetics and the Human Genome Project, it is not a difficult book to read (medical jargon is kept to a minimum). “One of the eye-opening revelations provided by the Human Genome Project, which was completed in 2003, is that the genes themselves don’t lead to disease. It’s the interaction of certain high-risk genes and unhealthy environmental influences (including poor diet, physical inactivity, and smoking) that combine to trigger disease.” Dr. Katz discusses how diet and exercise can literally change the behavior of our genes and how heart disease, cancer, stoke and diabetes are not really the cause of death, but rather “the results or effects of how people live.”

Over half of the book is spent on nutrition, and while it does not offer a strict Paleo diet, it is what I would call “Paleo friendly”, i.e., eat a lot of fresh fruit, vegetables, lean meats and skip the pre-packaged garbage that makes up most of the typical American diet. Dr. Katz wisely observed, “The longer the shelf life of a food product (such as neon-orange cheese puffs), the shorter the shelf life of the person who consumes it regularly.”

I realize that most of the readers of this blog are probably already following a fairly healthy lifestyle, but I am certain you have a lot of family members who could use a bit of a nudge towards healthy living—this book would make a wonderful gift for them! The hardcover edition of Disease Proof retails for $26, but is available from for only $17. The Kindle edition sells for $12. This book was published in September of 2013 and was printed by Hudson Street Press (304 pages).


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Picky Bars: All Natural Training Snacks (Gluten Free, Dairy Free)

Picky Bars All Natural Training Snacks

Picky Bars: All Natural Training Snacks

I am always on the lookout for new nutritional products that I can take with me on long bike rides. As a distance cyclist I often burn over 5,000 calories on a ride and I try to consume around 300 calories per hour while riding. There are a lot of great carb gels on the market, but after a couple of hours on the bike I crave real food—but I need food that is all-natural and easy to digest. A few months ago I reviewed BikeLoot, a subscription service that sends a box of five to seven cycling related products to your home every month. In a recent shipment of loot they included a sample of Picky Bars and just one bite was all it took for me to want more!

Picky Bars are made from all-natural ingredients, such as: organic dates, hazelnut butter, organic almonds, cranberries, organic sunflower butter, sunflower seeds, honey, organic apricots, organic cashews, organic walnuts, organic peanut butter, semi-sweet chocolate chips, and rice protein powder. These bars are fairly small (2″ x 3″ x 1/2″), but are packed with flavor! Each bar has 200 calories or less and has a 4:1 carbohydrate to protein ratio (28g carbohydrate and 7g protein). These bars are also gluten and dairy free, and contain less than 1% soy content.

Picky Bars are available in five flavors and come in boxes of ten. I ordered 20 bars so I could try several of each flavor (they only had four flavors available when I placed my order). The four flavors I tried were: Lauren’s Mega Nuts, Need For Seed, All-In Almond, and Smooth Caffeinator. The first three flavors were absolutely fantastic, and Lauren’s Mega Nuts was my favorite. As the name implies, Smooth Caffeinator has caffeine—25mg to be exact (about as much as 1/3 of a cup of coffee). I am not a coffee drinker, so I would not order the Smooth Caffeinator again because it does have a mild coffee flavor. However, I gave a stack of the Smooth Caffeinator bars to a friend of mine who does like coffee and he said they were great! The folks at Picky Bars have recently introduced a new flavor, temporarily known as Runner’s High, but I have not had a chance to try these out yet.

While these bars are not 100% Paleo approved (due to the use of peanut butter), I have no trouble recommending them to any athlete. I do need to point out that when the temperature is in the 90’s (32 Celsius) these bars are a bit messy (mainly because of the fat from the nut butters).

Picky Bars retail for $23 for a box of ten and are available from the Picky Bars website or The average cost for carbohydrate gel is over $1.50 a package, but they usually only offer 100 calories per package. Since Picky Bars provide 200 calories per package they actually are a better buy! I’ve only done this for three products over the past few years, but I have to put Picky Bars on the Highly Recommended List—if you are an athlete you really need to buy a box of these bars!


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