Top Nutrition Tips: For Pre, During, and Post Exercise Fueling

I figured it would be helpful and interesting to share some general guidelines for pre, during, and post exercise fueling. Having a Dietician as a wife is pretty handy when it comes to talking through fueling choices and strategies. So why not share a little of that knowledge with you? In this video I walk y'all through fueling during a longer ride day from breakfast to post ride and all the fuel in between. This is super general. We didn't count calories but we referenced a lot of good general targets to hit and some helpful tips to monitor everything from carb (CHO) intake, to recovery, to hydration.

Sweet Potato Pudding Recipe:
Secret ingredient chocolate pudding. From @ohsheglows. Sometimes add chocolate protein powder and a splash more milk
1 1/4 cups (310 mL) diced peeled sweet potato or yam
1/3 cup (80 mL) pure maple syrup
1/2 cup (125 mL) unsweetened almond milk
1/4 cup (60 mL) unsweetened cocoa powder
2 tbsps (30 mL) raw or roasted smooth almond butter
1 tbsp (15 mL) virgin coconut oil, softened
1 tsp (5 mL) pure vanilla extract
1/4 tsp (1 mL) fine sea salt
Bring a medium pot of water to a boil and set a steamer on top. Steam the sweet potato, covered, for 10 to 15 minutes, until fork tender. Turn off heat and let sit for 5 minutes.
Transfer sweet potato (about 1 cup/250 mL) to a food processor and add the maple syrup. Process until smooth. Add remaining ingredients and process until smooth, stopping to scrape down the bowl as necessary. Taste and adjust sweetness. Transfer to an airtight container and refrigerate for at least a few hours or up to overnight to thicken. If too thick, you can thin it out with a little almond milk.
Makes 3 servings.

Please comment with questions below and I'll have Emily get on it ASAP!

[SNelson]

This is AWESOME!! More content like this!! Core workout details, what spare parts (detailed) you take to races, daily nutrition for weight loss/weight maintaining.

[brettneuberger]

Dang! This is really helpful! Thanks you two.

[renalcolic]

Awesome video. I will be stepping up my nutrition game thanks to your advice!

[PaulThePunter]

Need that sweet potato pudding recipe ASAP please!

[josephdunbar]

Pink bikes Friday fails and Kerry Werner with M and Sherm is my weekly protein and carbs for my sanity in this COVID time. Really, thank you!

[averyy]

This video is awesome, and also super informative!

[josephvigil]

Great video, one of the best I seen. Very practical and easy to follow. Thank you!

[toddwieringa]

More Em and Sherm! Entertaining and hilarious.

[Sheldonnnn]

This is really helpful, thanks for making this!

[gambya]

Am I hearing in this video that Em is secretly Canadian?

But seriously, this was great. Super informative and some great suggestions.

[goaskdra]

Good info and entertaining, but where does and frosty bier fit in ?
Thanks.

[chrisdavis]

Great content as usual! Could you do a video detailing the size bikes you use and why? I think I remember seeing you ride a 51 on the libre but a large on the hei hei? Also, please get my boy Stephen Hyde on a Kona. You two making race videos...the comedy would be pure gold.

[mariadziembowska]

Everyone is asking about the sweet potato pudding but I’m curious about the pancakes! They seem to be whole grain? Recipe?

[hemanthshenoi]

Thanks for some good info and a gratuitous Sherm sighting. That plus Kerry’s mugging for the camera always makes me smile. Hopefully we see you both on a race Vlog this Fall.... Covid permitting

[rpdole]

Great vlog, ! The way Emily pronounces “about” and “post” makes her sound Canadian. How about a Vlog about Spencer’s diet?

[jontaylor]

Hello, nice simple advice thank you. I've been trying to find a good vegan/vegetarian book/guide/website etc fo a petty active over 65 semi athletic guy that trains in multiple sports. Any suggestions. Most stuff seems oriented towards 20 to 45ish...

[JakeDaSnake]

Kerry, do you think we are going to have a cyclocross season this year

[mischifer]

Hmm so maybe my habit of reaching for tortilla chips after rides ain't so bad after all!
Good info here :)

[gilliekenny]

Great video. Where’s the waffle recipe?

[tombrundige]

When you recommend protein at .2-.3 per 1kg of body mass, is it total body mass or lean mass? Will people weighing the same but with different body compositions (lower or higher body fat percentages) require the same dosing?