GOLDEN VALLEY, Minn. - Don't let the heat hinder your biking plans. Kowalski's Markets Nutritionist Susan Moores offers tips for keeping the pedals pumping.
- Stay well watered. Depending on heat, humidity and your sweat rate, you can lose two or more cups of water an hour. Drink up to two hours before your ride. Rehydrate with 4-6 ounces of liquid every 15 minutes. Water is perfect unless you're biking vigorously for more than 45 minutes. If yes, a sports drink can help replenish lost sodium and potassium.
- Stay energized during your bike ride. If biking vigorously for more than two hours, eating easy to digest snacks can help keep energy levels up. Good snacks include: trail mix (see recipe); banana, graham crackers with almond or peanut butter; dried fruit or fruit leathers, dried cereal, snack bars.
- Refuel within two hours of biking. Eating and rehydrating right after a vigorous ride replenish muscles and energy stores in the body. Absorption of nutrients is maximized within the first two hours and taper off after that.
TAKE-ALONG TRAIL MIX
2 cups Quaker Oatmeal Squares
1/2 cup Kowalski's Roasted and Salted Almonds
1/2 cup golden raisins (can substitute dried cranberries, cherries or other favorite dried fruit)
1/2 cup real semi-sweet chocolate morsels
1/4 cup Kowalski's Roasted and Salted Pepitas (pumpkin seeds)
1/4 cup Kowalski' Roasted and Salted Organic Soy Nuts
Mix all ingredients in a resealable plastic bag. Enjoy!
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