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- by Elle Penner, MPH, RD
What supplements should I take on a ketogenic diet?
Supplements you should take on a ketogenic diet include a B-complex vitamin, Vitamin D, potassium, magnesium, and a daily omega-3. In addition, fiber and medium-chain triglyceride (MCT) supplements may also be beneficial.B vitaminsB vitamins (B1, B2, niacin, pantothenic acid, B6,...
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- by Elle Penner, MPH, RD
The best time to take supplements varies from supplement to supplement. For many supplements, the best time to take them is whenever you’re most likely to remember, as the time of day does not appear to enhance or reduce their...
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- by Elle Penner, MPH, RD
How long does it take for iron supplements to work?
How long it takes for iron supplements to work will depend on an individual’s iron needs, diet, supplement tolerance, and the cause and severity of iron depletion.For someone with moderate to severe iron deficiency, it can take anywhere from 2-6...
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- by Elle Penner, MPH, RD
Which vitamins should not be taken together?
There are many supplements and vitamins that you should not take together. Here is a list of dangerous vitamin and supplement combinations. Iron and calcium Vitamin C and vitamin B12 Potassium, calcium, zinc, and magnesium Green tea extract and iron...
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- by Elle Penner, MPH, RD
What should I eat the night before cycling?
The night before cycling you should eat a high-carbohydrate meal (65-75% calories from carbs) with some lean proteins and healthy fats. Here are a few ideas: Pasta topped with salmon and sauteed vegetables Brown rice bowl with grilled chicken and...
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- by Elle Penner, MPH, RD
What is a good breakfast before a bike ride?
A good breakfast before a bike ride will contain easily digestible carbs to help fuel your ride, but how much you eat will depend on how much time you have before you get on the bike. If you’ve got less...
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- by Elle Penner, MPH, RD
What foods are good for cycling endurance?
Foods that are good for cycling endurance are generally high carbohydrates, and lower in protein and fat. Carbohydrates break down into glucose, the body’s preferred energy source for endurance cycling. Glucose provides quick and efficient energy for muscles during exercise...
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- by Elle Penner, MPH, RD
Should I eat breakfast before cycling?
To get the most out of your workout, research suggests that you should eat breakfast (or at least a small snack) before cycling [1]. When you first wake up, your body’s carbohydrate (or glycogen) stores are low, so eating breakfast helps...
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- by Elle Penner, MPH, RD
Should I drink protein shake after cycling?
You should drink a protein shake after cycling if you’re looking for a quick and convenient way to help your muscles recover after a long (>60 minutes) or high-intensity bike ride. Protein shakes should provide about 20-30 g of high-quality...