One of the secrets to getting good at anything is to learn the secrets and shortcuts. One of the biggest secrets to mountain bike nutrition is to make liberal use of the “super shake”. Your normal smoothie you get at a smoothie shop is little more than “adult onset diabetes in glass” not matter how many supplement powders they throw in there for you. A super shake is a protein shake/ smoothie that is literally a meal in a glass and can act as a quick breakfast or snack throughout the day.
I recently put together a list of 5 super shake recipes I use on a regular basis that I thought you might like. You can download the list by right clicking on the link below and selecting Save As…
I’ve been reading through the DB Combos Program manual and listening to the mp3 files while I’m getting ready to start the program on monday.
One question that has come up while I’ve been reading relates to the nutrition part of the manual – you say that we should mostly get carbs from fruit and vegetable sources and avoid refined starches such as pastries, bread, pasta etc. I’d just like your thoughts on what actually counts as refined carbs – would you include oats, rice and other relatively whole grains in this? Or do you think that the less processed grains are ok to eat?
Cheers,”
Paul
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Refined carbs are those that pre-industrial revolution man did not have access to. If it has been milled then it is “processed” so rice, oats and other grains like quinoa and bulgar wheat are fine.
If you are going to use whole grain breads and pastas make sure that the fiber content is at least 3-5 grams per serving. They can label stuff “whole grain” that has been refined too much and looking at the fiber content is the best way to tell.
There are far more unrefined carb sources than refined carb sources once you start to recognize them. Making that change alone to your diet will work wonders for your body composition and energy levels.
Here is a video I shot covering my suggestions for fueling up before a workout and re-fueling afterwards. Failing to follow this simple advice can cut your results dramtically…
