Bianca’s Ride Fuel Tips!
Hey Tribe, I'm Bianca!
I'm a fitness enthusiast; but also a Registered Sports Dietitian specialising in enhancing the performance of endurance athletes through nutrition.
With three years of experience as a cycle instructor and a personal training certification, I believes in the power of music to transport you, letting your body lead the way as you ride to the beat. In my classes, you're encouraged to express yourself freely, whether that means whipping your hair or celebrating victories.
Below are my tips to ensure you maximise your workout and you can follow me on Instagram for ongoing tips and recipes at @fitfoodiecravings_rd!
Love, B.
Tip 1 Hydration:
Water is the most important nutrient for athletes. Water comprises about 60% of body weight and is essential for almost every bodily function. Because your body cannot make or store water, you must replace the water that you lose in your sweat! Everyone should drink at least two quarts (64 oz.) of water each day—and athletes need even more. To stay hydrated and avoid overheating, drink plenty of fluids before, during, and after sports or exercise.
Challenge: Aim for 2 quarts (64oz.) of water a day minimum! If you get more, fantastic!
Tip 2 Fuel Sources:
Eating the right combination of fuel (calories) from carbohydrates, proteins, and fats will give you energy for top performance. Start your exercise with something balanced in carbs and protein! For example: an apple or banana with 2 Tbsp peanut butter, a fruit smoothie, a yogurt cup with dried fruit sprinkled in it!
Challenge: Try having one of the above snacks 60 min before your next workout and watch how it elevates your performance!
Tip 3 Aim for a Variety of Colours:
A good practice is to aim for a variety of colours on your plate. Fruits and vegetables like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with antioxidants, vitamins, fiber, and minerals.
Challenge: Try one of these out: Sprinkle fresh herbs over a salad or whole wheat pasta. Add a handful of spinach to a smoothie! It doesn’t change the flavor- just the color! Make a red sauce with fresh tomatoes, fresh herbs, and spices. Add diced veggies—like peppers, broccoli, or onions—to stews and omelets to give them a boost of color and nutrients.
Tip 4: Sleep!
The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, can disrupt your appetite hormones (making you hungrier!), and reduce your physical and mental performance. We need sleep for muscle recovery, energy, and mental focus!
Challenge: Go to bed 30 minutes earlier than you normally do and aim for 7-8 hours a night.
Tip 5: Minimise your sugar intake
Keeping tabs on how much sugar you’re intaking is an important part of a heart-healthy lifestyle! Some tips here: Swap out the soda, Eat fresh, frozen, or dried fruits, When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Substitute. Switch out sugar with unsweetened applesauce in recipes.
Challenge: Try one of the above tips next time your sweet tooth hits!
Need further inspiration? Find Bianca’s recipe’s in the below:
Try out this anti-Inflammatory detox juice before a workout to start the day! It’s filled with ingredients that are high in antioxidants, fiber and provide anti-inflammatory properties to help with recovery and fighting sickness!
Recipe detox juice:
-1.5 cups of water
-1 cup of ice
-3 cups of kale
-3 whole celery stalks
-1 cucumber sliced
-2 whole lemons (juiced)
-1 green apple, peeled and sliced
-1 heaping TBSP of ginger, peeled and minced
-2 Tbsp flax seed
Tropical Green Smoothie:
This antioxidant and vitamin packed smoothie is the perfect way to start your day in the best way possible! It is sweet, creamy, nourishing and satisfying. It’s also macro balanced with healthy carbs from the fruits, healthy fats from the almond butter and protein from the protein powder. If you’re looking for an updated tasty green smoothie from your typical- try this one!
Recipe Green Smoothie
-2 scoops your favourite vanilla protein powder
-1 sliced frozen banana
-1 cup pineapple
-1 cup kale without stems
-1/2 sliced cucumber peeled
-2 Tbsp grated ginger
-1 Tbsp agave honey
-1 Tbsp almond butter
-1 cup unsweetened almond milk
Optional: bee pollen for topping
With Love,
Bianca
