In the last couple posts you have read about my lifestyle/food changes and new eating order. These changes have become an important part of my day to day lifestyle and I have no intentions of changing anything about it just because I am training or getting ready for a long bike ride. In the past few weeks I training I have seen all the snacks that they provide at the rest stops and have no interest in reintroducing some of them back into my diet, the some includes (not limits); Oreos, M&M, Cheez-It, Vanilla Wafers and Chex-mix.
I also don’t do sports drinks, even though I do believe that I need to replace the electrolytes back into my system I am not convinced that the sports drinks are the way to do that. All of this resulted in heavy duty research online, reading and learning about electrolytes and food options that I may have to help me replace them naturally.
What are ELECTROLYTES?
From Chem 101: Electrolyte is a substance which forms ions in an aqueous solution, ions are electrically charged and move to either negative (cathode) or positive (anode) electrode:
- ions that move to the cathode (cations) are positively charged
- ions that move to the anode (anions) are negatively charged
For example, when table salt, NaCl, is placed in water, the salt (a solid) dissolves into its component elements, according to the dissociation reaction
NaCl(s) → Na+(aq) + Cl−(aq)
In our body the fluids; blood, plasma and interstitial fluid (fluid between cells) are like the seawater and have a high conccentration of Sodium Chloride (NaCl); Na+ (sodium) is a cation and Cl- (chloride) is an anion.
The major electrolytes in our body are;
- sodium (Na+) — Major positive ion in fluid outside of cells. Many processes in the body, especially in the brain, nervous system, and muscles, require electrical signals for communication. The movement of sodium is critical in generation of these electrical signals. Too much or too little sodium therefore can cause cells to malfunction, and extremes in the blood sodium levels (too much or too little) can be fatal.
- potassium (K+) — Major positive ion found inside of cells. The proper level of potassium is essential for normal cell function. Among the many functions of potassium in the body are regulation of the heartbeat and the function of the muscles.
- chloride (Cl-) — Major negatively charged ion found in the fluid outside of cells and in the blood. Chloride also plays a role in helping the body maintain a normal balance of fluids.
- bicarbonate (HCO3-) — The bicarbonate ion acts as a buffer to maintain the normal levels of acidity (pH) in blood and other fluids in the body.
Other electrolytes include;
- calcium (Ca2+)
- magnesium (Mg2+)
- phosphate (PO42-)
- sulfate (SO42-)
These electrolytes are important for our body to function properly as the cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. One of the functions of the kidney is to keep the concentration of electrolyte in our blood constant, despite changes in our body, i.e. heavy sweating due to exercise and loss of body fluid due to illness, specially sodium and potassium. Many sports drinks or any drink that contains electrolytes have Sodium Chloride (NaCl) or Potassium Chloride (KCl). This is why they are recommended during long and heavey excercises.
Note that electrolyte replacement is also recommended after chronic vomiting and diarrhea.
So why am I boring you with all this electrolyte conversation? Well most athletes, yes if you workout 5+times a week for more than an hour at each session you are considered an athlete, depend on Sprot drinks like Gatorade and such. I have a big issue with Gatorade as one of their ingredients is High Fructose Corn Syrup and I avoid any food or drink that contains 0.000001% HFCS (to my best). Hence my quest to find other means to replace electrolyte during my training rides and actual MS-150 ride.
What are my options you ask?
- Dates – high-carbohydrate food, rich in fiber and packed with sugar, as much as 70% of the total weight of the fruit. They are also a good source of non-heme iron, the inorganic iron found in plant foods, plus potassium, niacin, thiamin, and riboflavin, but they are an unusual fruit because they have no vitamin C at all.
- Raisins — high in antioxidants that help to get rid of the impurities in our blood, making it clean and keeping it flowing. They are also high in calories and are a very good source of energy for athletes, as they help to regain the energy lost. Raisins like dates are high in fiber, carbohydrates and have 70% of its weight in fructose, so they can be used as a quick snack. They contain calcium and are high in potassium.
- Banana — high in carbohydrate (both simple and complex) and potassium, banana can give quick supply of energy as well as sustained energy. Also, the presence of natural sugars such as sucrose, glucose and fructose are also considered to maximize the energy level. Bananas are high in B6 and provide 20% of daily recommended amount.
- Sweet potatoes — low glycemic index, make a great food a few hours before a long ride, and are high in potassium, carbohydrate and vitamin A.
- Coconut Water — very high in Chloride at 118mg, and contains more potassium at about 294 mg, compared to sports drinks; 39mg and 117mg respectively, based on 100 ml drink.
My game plan is to do the following to help me fuel and hydrate properly while training and on the ride;
- Continue with my Green Juice as my main breakfast, my green juice contains Kale/Spinach/Apple/Carrot/Celery/Collard Greens
- Have a half of sweet potato pre-ride. I drink my green juice around 5 AM and the rides start at 8 AM so eating sweet potato at about 7 AM would be a good source of energy to start the ride.
- Have a Banana pre-ride (if not sweet potato), an hour prior to start.
- Pack Dates, Raisins & Baked Sweet Potato to snack on at rest stops, to pack on the sugar, and potassium.
- Take coconut water on longer rides to have halfway through the ride.
- Drink plenty of water the day before and after the ride
- Take a sip, even if not feeling thirsty, every 10 min while riding
- Make Sweet potato as part of my “carb loading” meal the night before.
I was thinking of adding nuts as part of my snack option during the rides, but the more I read about them the more I realize they make a better snack for after the ride as a recovery snack. Nuts are high in fat, and consuming a high fat snack will result in all the bodies energy focusing on digesting and breaking it, so in turn it would slow the energy release of the food and possibly slow me during the ride.
Of course, this is a work in progress as I go through the training season I will twik this and hopefully have it perfect for the 180 mile ride in April.
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Don’t forget to check out my Temp Milk & Ice Cream Giveaway
I will be selecting a winner using Random Generator tomorrow evening and announce the winner.
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For dinner tonight I wanted something simple, quick and nutritious. I made a salad topped with Raw Tahini dressing and some Felafels that turned out amazing. I will post the recipe tomorrow as I have a list of things I need to get done before bed.
- Gelareh
Very interesting post!
My husband competes in Iron Man’s and he uses electo-tabs. They are pills that contain sodium, potassium, etc… It does wonders for him.
such important stuff! in my brain, mind, and behavior class we’re learning all about functioning of neurons which is totally dependent on ions such as sodium and potassium. our bodies CANNOT function if they are out of whack! also for me bc i have to be on diuretics (ugh!) i have to be really careful about getting enough potassium, but at the same time i have to follow a low sodium diet so YEAH i guess you could say this post really hit home!
I love how confident you are in your way of eating! I think it’s great that you’ve found what works for you and that it makes you so happy!!
And those felafels look quite yummy! 
Thanks so much for the electrolyte info!
Your salad looks amazing – I have a soft spot for falafel.
What a great post! I had no idea how nutrient-packed dates are – they sound like the perfect workoit snack….thankyou
I love reading about the chemistry behind things (I’m a total nerd at heart). I’ve tried to like coconut water but I just don’t
But dates, raisins, bananas, sweet potatoes…all of my favorite things!
Plesae tell me your falafel recipe is gluten-free! I have tried so many recipes that just haven’t turned out so I am looking forward to yours!
I had no idea that dates, raisins, and sweet potatoes are so good for electrolytes. I love all of those foods so I am excited!
thanks for the hydrating info! I love that I have another reason to eat sweet potatoes
I hate sports drinks, but I do a fair amount of long distance running and cycling so I’ve become one with the sport beans and I usually bring Fig Newman’s (Newman’s Own version of Fig Newtons) on my long bike rides!
I love the science in this post! I think gatorade is pretty lame when you can have coconut water, a pinch of salt, and a date or a raisin handful, and be totally, naturally, re-plenished. Great post!
Great post! I also have coconut nut water after workouts and it works fantastic for me. Gatorade is nasty!!
Sounds like a great plan, I agree that oreos are not a good refueling option!
Can’t wait to see the falafel recipe
Awesome post! Thanks for all the info.
Can’t wait for that falafel recipe! Great picture.
Really great info! Thanks!
And dinner looks delicious! I love falafel and can’t wait for your recipe!
great options for electrolyte replacement. i am really trying to get my husband to use coconut water instead of the “crap” processed electrolyte drinks he buys. we shall see……cycling is so hard because it takes so much energy out of us!
have a great day…..
[...] wrote a great post about electrolytes which you all should read. My best post-workout friend is this [...]
I think I need to step up my game plan during rides, especially fluids/energy. I want to look into adding a little protein for longer rides too. I’m thinking of getting one of those tri bottles because I have a hard time reaching down to grab the bottle. Have you looked at clif quench? not sure how you feel about evap cane juice, and it doesn’t have any colors added either. It’s just darn expensive. I like coconut water but I’m a really salty sweater and it doesn’t have the recommended sodium for athletes. I’m a big fan of dates for a concentrated cho source too! Your salad looks amazing!
Eating RD: I have a camel back that I ride with… this way I dont’ have to worry about reaching down grabbing a bottle.. as far as the coconut water goes I am gonna have to get a bottle cage and carry it in a bottle and drink it at rest stops. For the MS ride which is two days I am going to bring extra ones in my overnight bag to refill my bottle for day two. I haven’t done enough research about cane juice to have an opinion but in general I try to avoid extra sugar.
This weekend is the big test as we have a ride both Saturday and Sunday.
Interesting post. I am excited for the falafel recipe. I love love love falafel!!!
Awesome post!! I love to get my electrolytes from bananas and coconut water! YUM!
I can’t wait to see the falafel recipe – I’ve been itching to make some!
Great info! I’ve tried coconut water after workouts and I’m not in love with the taste, but I know if definitely beats Gatorade! And I usually eat a banana before my morning workout, so it’s good to know it has such great benefits!
i love falafel! that salad looks gorgeously healthy, cant wait for the recipe!
Hey, no I didn’t get an e-mail I don’t think, no worries
I was having troubles with that too. I have a camelback too. I just don’t know if I like the extra weight on my back, but it is much more convenient. I’m still trying to figure it all out I think. I really enjoy coconut water esp since it sits well on my tummy. Most of those drinks are too sweet for me. Good luck on your rides this weekend, so exciting! I’m thinking about trying this 53 mi ride that was posted this weekend, but hopefully I can keep up!
This sounds like a wonderful plan, Gelareh! Great ideas. Whole foods sound like a much better way to replenish & fuel your body (rather than drinking high fructose corn syrup-laden “sports drinks”)!
Falafel!!! I love it. Yours looks so delicious!
thank you SO much for sharing this!! i love reading about fueling and stuff.
i had a sweet tater before my run the other day and it was GREAT fuel!!
We were thinking about making falafel this weekend. Is your recipe on here?
I didn’t realize there are so many different kinds of electrolytes! I also try to avoid sports drinks now – I used them last year. I have heard great things about the coconut water. I like to take homemade granola bars on my long runs
I’m excited for your falafel recipe!
I had no clue dates were high in potassium! Can’t wait for the falafel recipe
I LOVE that you did this research, and found other options for yourself. While I am definitely an advocate of Gatorade, I applaud you for your efforts in staying away from the drinks you don’t care for. I really like the idea of coconut water. The only problem with the coconut water is that it doesn’t always have the proper amount of carbs to help re-fuel your muscles. It’s just so easy to drink the Gatorade. Do you stay away from sugar too? Because HFCS does the same thing to you as sugar…just a side note. Either way, nice job, and I appreciate the information about electrolytes, I needed that review!