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Tooth-Friendly Endurance Training Recovery Snacks for Cyclists and Runners

By Wyatt Dilling on July 8, 2021 in Healthy Living


Cyclists, runners, and swimmers need tooth-friendly recipes for athletes that will not only keep you

Whether you’re an amateur, a weekend warrior, or a competing endurance athlete, it’s likely you eat and drink sugar and carbohydrates before, during and after exercise. You probably consume quite a bit to stay fueled and feed your muscles the nutrients they need. This is especially true for tenacious athletes like cyclists, runners and swimmers. A stored-up energy source in the muscles called glycogen is burned during exercise. The problem for high-endurance athletes is that the foods they use to replenish their glycogen are often full of tooth-decaying bacteria! Athletes can still get the nutrition they need without harming their teeth with our tooth-friendly recipes for athletes! 

We spoke with Jackie Robertson, Certified Dietician and Nutritionist with eNRG Performance to provide a few easy-to-make tooth-friendly recipes for athletes. They don’t contain added sugar and instead are made with natural sugars. These sugars are better for both your oral and overall health. 

Jackie recommends consulting with a local dietician before changing your diet. Be aware of your specific needs based on the intensity of your exercise. 

Two Tooth Friendly Recipes for Athletes

Pre-Exercise Meal and Recipe - Metabolically Efficient Crepes

Pro Tip: Consume 1.5-3 hours before your workout. 

Servings: 1-2

Cyclists, runners, and swimmers need tooth-friendly recipes for athletes that will not only keep you

Ingredients:

  • 2 eggs
  • 1 large banana
  • 1/4 cup shredded coconut
  • 1/4 cup almond flour
  • 4 tablespoons unsweetened almond or coconut milk
  • Butter for cooking
  • Add your favorite crepe filling 

Filling Ideas:

  • Nut butter and fruit
  • Cottage cheese and fruit
  • Yogurt

Directions:

Combine all ingredients, except butter and filling, in blender and blend until smooth.

Over medium/low heat melt a small amount of butter in a frying pan, tilting pan to cover entire bottom.

Add approximately 2 tablespoons of batter to pan, tilting pan to spread batter thinly.

Cook until edges start to look dry and bubbles have popped on the surface. Flip and cook other side until golden.

Repeat with remaining batter, buttering pan between each crepe.

Add your favorite filling (we used almond butter with cinnamon and blueberries), wrap and enjoy.

During Exercise Recipe - Peanut Butter Crunch Energy Balls

Pro Tip: Make ahead and carry 3-6 with you, eat 1-2 per hour during and after exercise.

Servings: 16 energy balls

Cyclists, runners, and swimmers need tooth-friendly recipes for athletes that will not only keep you

Ingredients:

  • 1/2 cup old fashioned oats
  • 1 tablespoon vanilla whey protein powder
  • 1 tablespoons cocoa nibs
  • 1 tablespoons chia seeds
  • 1 cup natural peanut butter
  • 1 tablespoons coconut oil
  • 1 tablespoons honey

Directions:

Combine all ingredients in a medium bowl and mix until moistened. 

Roll into 1-inch balls.

Enjoy and store in the refrigerator. 

To see more of our tooth-friendly recipes, check out: