Juices for cyclists

By Lars Andersen
Copyright © 2012 Lars
Andersen

Juices for Cyclists
Juicer Recipes, Diet and Nutrition Guide for Improved Cycling
Performance (Food for Fitness Series)
Andersen

Published by Nordic Standard Publishing
Atlanta, Georgia USA
ALL RIGHTS RESERVED:
No part of this book may be reproduced or transmitted for resale or use by any party
other than the individual purchaser who is the sole authorized user of this information.
Purchaser is authorized to use any of the information in this publication for his or her
own use only. All other reproduction or transmission, or any form or by any means,
electronic or mechanical, including photocopying, recording or by any informational
storage or retrieval system, is prohibited without express written permission from the
author.
DISCLAIMER:
While all attempts have been made to provide effective, verifiable information in this
Book, neither the Author nor Publisher assumes any responsibility for errors,
inaccuracies, or omissions. Any slights of people or organizations are unintentional.
This Book is not a source of medical information, and it should not be regarded as such.
This publication is designed to provide accurate and authoritative information in regard
to the subject matter covered. It is sold with the understanding that the publisher is
not engaged in rendering a medical service. As with any medical advice, the reader is
strongly encouraged to seek professional medical advice before taking action.
Andersen

Books by This Author
• The Smoothies for
Runners Book
• Juices for Runners
• Smoothies for Cyclists
• Juices for Cyclists
• Paleo Diet for Cyclists
• Smoothies for Triathletes
• Juices for Triathletes
• Paleo Diet for Triathletes
• Smoothies for Strength
• Juices for Strength
• Paleo Diet for Strength
• Paleo Diet Smoothies for
Strength
• Smoothies for Golfers
• Juices for Golfers
Andersen

Table Of Contents
Chapter 1: Juicing And Juices For Cyclists
Chapter 2: Pedal power
Chapter 3: Calculating Energy Requirements
Chapter 4: The benefits of pre-ride and post-ride juices
Chapter 5: Fluids and hydration
Chapter 6: Flavor combinations
Chapter 7: Top 5 juicing tips
Chapter 8: General information about your juices
Chapter 9: Pre-ride Juices - For Rides Lasting 2 To 4 Hours
Chapter 10: Pre-ride Juice- For Rides Lasting 4 Or More Hours
Chapter 11: Post-ride juices
- Exclusive Bonus Download: Cycling for life
Andersen

Chapter 1: Juicing And Juices For
Cyclists
"Our food should be our medicine and our medicine should be our food" – Hippocrates
Juicing is a fast and efficient way to maximize your nutrient intake. This is great news for
cyclists as less time spent in the kitchen means more time available for cycling! A tasty juice
provides vital nutrients for energy and also a multitude of vitamins, minerals and
antioxidants to give your body a healthy boost. Just as a car engine needs quality fuel to
perform at its best, your body also needs quality fuel to give a quality performance. A
delicious, nutritious juice is a convenient way to provide premium fuel for your body.
The complete book is available on Amazon:
http://www.amazon.com/Juices-Cyclists-Nutrition-Performance-ebook/dp/B008UODOOC/
Andersen

Chapter 2: Pedal power
At every level of involvement, you need energy to produce pedal power. Your body's only source of
energy is the foods you eat and the calories contained within those foods. Of course, it's not just the
quantity of calories consumed that matters but also the quality of those calories. A typical fast-food
"meal" of a burger, fries and a shake provides around 1300 calories but they are not quality calories that
will energize your body and maximize your physical and mental performance. In order to energize your
body and fuel your cycling performance, your daily diet must contain the correct balance of nutrients. A
balanced diet contains a healthy mix of carbohydrates, fats, protein, vitamins and minerals.
I. Carbohydrates
II. Fat
III.Protein
Andersen

Chapter 3: Calculating Energy
Requirements
Andersen
An elite cyclist taking part in an extreme, long-distance event such as the Tour de France might
burn as many as 7000 calories each day. The rest of us, however, can calculate our daily caloric
requirement as follows:
Sedentary lifestyle – your body weight in pounds x 14 = your estimated daily caloric requirement.
For example, a non-active individual weighing 150 pounds requires 2100 calories daily.
Moderately active lifestyle – your body weight in pounds x 17 = your estimated daily caloric
requirement.
For example, a leisure cyclist weighing 150 pounds and cycling for one or two hours each week at
an easy to moderate intensity requires 2550 calories daily

Chapter 4: The benefits of pre-ride and
post-ride juices
Andersen
Fruits and vegetables contain carbohydrates, making them a nutritious way to top up your
glycogen stores before a ride and to replenish your stores after a ride. They are also a rich
source of vitamins, minerals and antioxidants, making them extremely important in terms
of promoting and maintaining optimum health. The plant proteins contained in vegetables
help to promote healthy tissue growth and repair, making them of particular benefit after
long or intense rides that may lead to muscle damage.
I. Fruits
II. Vegetables

Chapter 5: Fluids and hydration
Andersen
Adequate hydration is essential at all times and of particular importance to long-
distance cyclists. Fluids must be carried on a ride and small sips taken frequently.
According to Chris Carmichael, coach to cycling legend Lance Armstrong, elite distance
cyclists aim to drink three to four ounces of fluid every 10 minutes. This can be in the
form of plain water or a drink specially formulated for sport containing a ratio of four
grams of carbohydrate to one gram of protein.

Chapter 6: Flavor combinations
Andersen
Variety is the spice of life, and this is certainly true when it comes to mixing up juices.
The more variety and color you have in your diet, the more nutritionally beneficial it's
likely to be! Colorful combinations include:
• Beets and carrot
• Apple and grape
• Carrot and mango
• Kale and kiwi fruit
• Red cabbage and pear

Andersen
To get the most from juicing, it's important to make juicing a habit! Buying an expensive juicing
machine is of no benefit to you if you never actually use it! However, to get the most nutritional
benefit from your juices, it's worth investing in a quality juicer. Other helpful tips to get you into
the juicing habit include:
Start with fruits that are easily juiced - good choices are oranges and apples. Not all fruits (or
vegetables) yield the same amount of juice and if getting a glass-full feels like a lot of
effort, you're less likely to repeat the process.
Drink your juice within 24 hours - a fresh juice loses its nutritional value quickly, even when
stored in your refrigerator. Unlike store bought juices, there are no preservatives to extend its
shelf-life so it will quickly go rancid.

Andersen
These smoothies are divided into 3 categories, each designed to meet the nutritional needs of
cyclist at three different times:
Pre-ride juices- for rides lasting 2 to 4 hours
Pre-ride juices – for rides lasting 4 or more hours
Post-ride juices.
The great majority of the ingredients in these recipes have a low Glycemic Index.
If you can't find the fresh fruit you need for a recipe, feel free to replace it with frozen. Frozen
fruits have the same nutritional content as the corresponding fresh fruits.

Chapter 9: Pre-ride Juices - For Rides
Lasting 2 To 4 Hours
1. Apple And Ginger Juice
2. Plum and strawberry juice
3. Pineapple Banana Juice
4. Pear, Watermelon And Melon Juice
5. Banana and peach juice
6. Orange, strawberry and apple juice
7. Papaya and currant juice with collard greens
8. Kiwi, watermelon juice
9. Pear And Raspberries
10. Strawberry and guava juice with watercress
Andersen

Chapter 10: Pre-ride Juice- For Rides
Lasting 4 Or More Hours
Andersen
11. Grape juice
12. Papaya and apricot juice
13. Melon prune and mint juice
14. Coconut and cherry juice
15. Pear, strawberry kiwi and banana juice
16. Plum, lemon and prune juice
17. Orange, and banana juice
18. Watermelon and banana juice with kale
19. Peach and carrot juice
20. Strawberry and apricot juice

Chapter 11: Post-ride juices
21. KIWI MINT JUICE
22. PEACH MELON, PINEAPPLE AND MINT
JUICE
23. GUAVA AND RASPBERRY JUICE
24. BLACKBERRIES AND STRAWBERRY JUICE
25. BEETROOT CUCUMBER AND ORANGE
JUICE
26. CARROT, LOQUAT AND ORANGE JUICE
27. ROMAINE LETTUCE AND PLUM JUICE WITH
CURRANT
28. GUAVA AND PEAR JUICE
29. PEACH AND LEMON JUICE WITH PUMPKIN
30. LOQUAT JUICE WITH LEMON YOGURT
31. POMEGRANATE JUICE WITH CHERRY
YOGURT
32. BLUEBERRY AND BLACKBERRY JUICE WITH
VANILLA YOGURT
33. CURRANT AND PASSION FRUIT WITH
STRAWBERRY YOGURT
34. CUCUMBER, MINT AND APPLE JUICE WITH
YOGURT
35. PASSION FRUIT AND APPLE JUICE
Andersen

Exclusive Bonus Download: Cycling for life
Andersen

Juices for cyclists

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