Look at the numbers; when you compare the nutritional values of a Granola-Bar (with dried fruit and nuts) and Ding-Dongs, there’s not too much difference except for the fats; big deal – the fat is what makes them so damn tasty – the human brain craves fat { & alcohol }.  Now, if  Ding-Dongs were a main component of your regular diet you’d develop some problems.

You should eat the serious stuff {Pygmy Scrots [dried figs], granola bar, Cliff and protein bars} all along the ride to sustain energy and then blast some tasty jacked-out Ding-Dongs and a Coke at the rest stop to celebrate;  like champagne and caviar baby.

You know you want it.   It’s a pleasure to fuel the furnace with tasty junk.

Did you own tasty analysis: http://www.entryworks.com/mojo_nutrition.cfm

Muy Comida Animaux!

You know you don’t drink enough water and chances are you’re dehydrated. Every stroke of the pedal is turning your muscle into jerky.  You count every mile, complement every exercise, consider all things fitness but you don’t drink enough water.

The weekday morning rides are generally about 25 miles and 80% of the time I don’t even touch the water bottle; now that’s jacked-up and just plain dumb.  On the morning rides it’s cold and damp and the brain isn’t thinking thirsty but none-the-less you gotta drink water.

Time to drink up.

Here’s some interesting statistics:

•75% of Americans are chronically dehydrated
•Mild dehydration slows the metabolism
•Dehydration triggers daytime fatigue

I found a simple formula (HealthyLifeJournal.org) to determine how much water you should drink: simply take your weight (in pounds) and divide by two ( __ lbs / 2 = __ ounces a day).

According to HealthyLifeJournal if you weigh 170 lbs you need 85 ounces of water a day; this is total water intake and many foods have high water concentration.  In general,  HealthyLifeJournal says you should drink 80% of this in pure water.  So at 170 lbs, 80% of 85 ounces is 68 ounces; about 8.5 eight ounce glasses of water per day.  Bingo. There you have it.  That’s a good place to start.  Doesn’t seem like too much and doesn’t seem like too little.

The Mayo Clinic has a good reputation for all things healthy.  Visit their website to read what they have to say about water: http://www.mayoclinic.com/health/water/NU00283

acqua: Corsican
eau:French
agua: spanish
aigua: Catalan
wàsser: Alsatian
pape: Tahitian

Plus de l’eau Animaux!

• Pygmy Scrots
• Pymgy Puds
• Pygmygina
  • Real Food
  • Pygmilicious

Go ahead, do a Google search for pygmygina (click here for the search – it’s been done for you). Pygmy Scrots Black Mission Pygmy Scrots
Calimyrna Albino Pygmy Scrots
Compare the nutrients of these natural foods to a GU gel pak.  Below is the down & dirty nutrient facts about all things pygmilicious.  You decide which snacks pack the power.  Can’t argue pygmy truth. (Source: USDAgriculture Nutritional Database)

Serving: 32 grams	~1.35(32.4g)	~4(33g)	~4(33.6g)	~9(31.5g)	1(32g)
	Medjool (dates)	Deglet Noor (dates)	Mission Figs	Dried Apricots	GU
Nutrient	(lrg) Pygmy Pud	(sml)Pygmy Pud	Pygmy Scrot	Pygmygina	GU	Units
Protein	0.58	0.78	1.06	1.07	0.0	g
Total lipid (fat)	0.05	0.12	0.30	0.16	0.0	g
Carbohydrate	23.99	24.01	20.44	19.73	25	g
Ash	0.56	0.51	0.60	0.81	–	g
Energy	89	90	80	76	100	kcal
Sucrose	0.17	7.63	0.02	2.49	–	g
Glucose (dextrose)	10.78	6.36	7.93	10.42	–	g
Fructose	10.22	6.26	7.34	3.93	–	g
Maltose	0.10	0.04			–	g
Water	6.82	6.57	9.62	9.73	–	g
Energy	371	377	333	318	–	kj
Sugars, total	21.27	20.27	15.33	16.83	5	g
Fiber, total dietary	2.1	2.6	3.1	2.3		g
Calcium, Ca	20	12	52	17	2	mg
Iron, Fe	0.29	0.33	0.65	0.84		mg
Magnesium, Mg	17	14	22	10	–	mg
Phosphorus, P	20	20	21	22	–	mg
Potassium, K	223	210	218	366	45	mg
Sodium, Na	0	1	3	3	55	mg
Zinc, Zn	0.14	0.09	0.18	0.12	–	mg
Copper, Cu	0.116	0.066	0.092	0.108	–	mg
Manganese, Mn	0.095	.0.084	0.163	0.074	–	mg
Carotene, beta	28	2	6	681	–	mcg
Lutein + zeaxanthin	7	24	32	–	–	mcg

A note about Potassium & Sodium (Salt): potassium:sodium balance:  2:1.   Source: www.mcvitamins.com

LOw.hAnGInG.pYGmy.ScRoT

Frank Picarelli recently had a conversation with a registered, certified nutritionist.  He asked about stuff to eat during the ride that would pack the most punch: Power Bars, Clif Bars, GUs, etc.

Her answer: Pygmy Scrots.

Q.E.D.

Click here to revisit the nutritional analysis for pygmy scrots vs. GU

Please note: The Picarelli family was consulting with the nutritionist for assistance in designing a menu for a relative.

So it got me wondering: Maple Syrup or Honey?

There’s much more potassium in maple syrup but less
calories and less sugar.

12 tablespoons (240 grams, 3/4 cup)  of maple syrup
has about the same amount of potassium as a
medium sized banana.

3/4 cup maple syrup in the water bottle (!)(?)

Banana would be easier if potassium was the goal.

Must be FlAvOR related.

For more nutritional comparisons visit:
http://entryworks.com/mojo_nutrition.cfm
Nutrient Maple Honey Units Carbohydrates 53.67 69.22 g Ash .48 0.17 g Energy 209 255 kcal Sucrose 45.02 0.75 g Glucose 1.90 30.03 g Fructose .70 34.39 g Water 25.69 14.36 g Energy 874 1068 kj Sugars, total 47.62 68.98 g Calcium, Ca 54 5 mg Iron, Fe .96 0.35 mg Magnesium 11 0.067 mg Phosphorus, P 2 3 mg Potassium 163 44 mg Sodium 7 3 mg Zinc 3.33 0.18 mg

One GU (32 grams) is roughly equal to about 4 pygmy scröts (dried black mission figs – pictured above). Which food makes more sense to eat on a long ride?  Dried figs are naturally more complex; it takes your body longer to breakdown and absorb the minerals and sugars (i.e. more sustained).  The high availability of sugar will give you a quick boost and the complexity will sustain the energy longer.  GU can be a decent substitute if you need energy ASAP, however, if you eat all along the ride, early and frequently in small quantities,  you’re likely to feel much better for the entire ride.

Look at the considerable difference in potassium and sugar between these two foods.  Throw in some nuts and stuff from a Trader Joe trail mix and you’ve got a great source of energy and electrolyte replacement; more nutritionally complete and a more sustained energy release.

My favorites from Trader Joe: Simply the Best Trek Mix & Omega Trek Mix (see ingredients below)

Potassium: Potassium and sodium are essential dietary minerals and electrolytes. The term electrolyte refers to a substance that dissociates into ions (charged particles) in solution, making it capable of conducting electricity. Normal body function depends on tight regulation of potassium concentrations both inside and outside of cells.  For equilibrium between these two minerals, it is recommended to consume from two to five times as much potassium as sodium.

Potassium in other common foods: (Surprised?)

Trader Joe Trail Mix Ingredients:

• Simply the Best Trek Mix: roasted salted cashews, roasted salted almonds, dried pineapple, cranberries & tart cherries.
• Omega Trek Mix: cranberries, roasted salted almonds, walnuts, roasted pepitas, roasted salted pecans, dry roasted salted pistachios.

Sources:

• Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).
• Minton, Barbara. “Balance Sodium with Potassium for Good Health.” (Natural News.com, October, 2008).
• USDA Nutritional Data Base: Visit Entryworks.com’s Nutrition Resource