Answers
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- by Sarah Achleithner
How much should I run per day to lose weight?
How much a person should run per day to lose weight will vary depending on body weight and running intensity. For example, a 120-pound person burns 11 calories/minute while running, which means that a 10-minute mile equals 110 calories burned....
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- by Sarah Achleithner
How do I become a stronger cyclist?
Strength training exercises (such as planks, lunges, leg lifts, and burpees) can help you become a stronger cyclist [1]. These exercises are beneficial in strengthening the main muscle groups used when cycling (such as hip flexors, hamstrings, glutes, and quads)...
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- by Sarah Achleithner
How can I improve my cycling performance?
Cycling performance can be improved through the proper combination of strategies, including a nutritious diet, adequate sleep, proper hydration, targeted training routines, and improved pedaling techniques [1]. Adaptations to the cardiovascular and musculoskeletal systems in response to exercise (and the...
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- by Sarah Achleithner
Yes, Gatorade can be beneficial for cycling, as it offers hydration, carbohydrates, and electrolytes (such as sodium and potassium), all of which are depleted during sports endurance performance [1]. Those who are salty sweaters or have trouble taking in solid calories...
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- by Sarah Achleithner
Should you stretch before biking?
Yes, you should stretch before biking to prevent injury, promote flexibility, reduce soreness, and enhance range of motion. Approximately 30% of sports injuries involve damage to the skeletal muscle and you can reduce risk of injury by stretching 15 minutes...
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- by Sarah Achleithner
Can we drink milk before cycling?
Yes, early evidence suggests that you can drink milk before cycling (specifically low-fat or fat-free milk) without incurring GI distress during a ride, provided you do not have a milk protein allergy or lactose intolerance. Milk provides carbohydrates to fuel...
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- by Elle Penner, MPH, RD
What supplements can I take to lower my A1c?
If you’re looking for a supplement to lower your A1c, berberine, may be your best bet. One meta-analysis found 500-1,500 mg of berberine daily to be equally effective at lowering blood glucose as 1500 mg of metformin and 4 g...
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- by Elle Penner, MPH, RD
How long does it take to raise vitamin D levels with supplements?
It can take anywhere from 1-6 months to raise vitamin D levels with supplements. How much your levels increase and how long it takes will depend on the dose and your baseline vitamin D levels. Factors such as age, weight,...
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- by Elle Penner, MPH, RD
How to lower triglycerides naturally with supplements?
To lower triglycerides naturally with supplements, consider taking 2-4 g of fish oil daily. Fish oil supplements contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids that have been shown to reduce triglycerides by up to 15-30 percent,...