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Start with a full tank of energy in your body before you set out on your next long bicycle ride, and stay fueled by scheduling bites every 15 – 20 minutes, and sips more often than that.
Pack smart snacks for any bike ride over an hour to maintain your peak energy level. But don’t just grab any snack – take along something portable with the nutrients your muscles need, and items that won’t melt. Set an alarm on your watch or smart phone to remind you to refuel every 15-20 minutes. Grab and go with:
- PB&J/PB&H: Both the bread and the jelly or honey give you the carbohydrates you need as the peanut butter delivers protein and fats. Swap out traditional bread with a tortilla to avoid a squashed mess. Cut the sandwich into quarters and eat one quarter every 15 minutes.
- Banana: Nature makes them pre-packaged and ready to go, and packed them with potassium and carbohydrates for your muscles.
- Trail mix: Mix your favorite fruits – prunes, dried apricots, raisins, dried cranberries – with nuts and seeds for a powerful one-two punch of potassium, carbs, vitamin E and magnesium. Use salted nuts and seeds if you sweat a lot during your rides.
- Liquids: If you’ll be riding for more than an hour, consider taking along two water bottles – one with pure water and the other with a homemade sports drink. Mix iced tea with a splash of fruit juice, a pinch of salt and a little sugar. Sip both often to maintain a healthy hydration level.
- Packaged energy bars: These may be more convenient than taking time to prepare your snacks, but they’re also more expensive and higher in calories. If you buy energy bars, choose those with whole grains, nuts and dried fruits, and as little refined sugar as possible.
Sports & Fitness
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