Author Archives: coachsofi

How to use Caffeine as a Performance Aid

Invigorating steaming cup of coffee – a perfect companion for athletes. Caffeine, a natural performance aid, heightens alertness and decreases fatigue. Use it before hitting your workout or competition

Want to be at the top of your game?  Caffeine is one of the most powerful sports performance supplements yet it is often used improperly! Caffeine is a powerful ergogenic aid to improve your sports performance, but are you using the right amount, the best sources, and timing it correctly?  I’ve distilled the scientific research […]

Easy Vegan Pancakes to Fuel your Workouts

These vegan pancakes are delicious and easy to make! Check out the recipe below! Vegan Pancakes are one of my favorite workout fuel recommendations. Why? If you’re planning on doing a long, moderate-intensity workout like: a long bike ride, a long run, or spending the day rock climbing at the crag, these pancakes are the […]

Strawberry Rhubarb Power Muffins Recipe

Freshly baked healthy strawberry rhubarb muffins, bursting with juicy berries and wholesome ingredients. These delightful treats are perfect for a nutritious snack, breakfast, or ideal workout fuel.

Food is powerful! If you’re an athlete, it’s crucial to fuel your body with high-quality nourishing foods. If you’re looking for the perfect pre-workout breakfast or a healthy snack to fuel your day, these do the trick! I love these vegan and gluten-free Strawberry Rhubarb Power Muffins! If you’re low on time in the morning, […]

Top Tips for Staying Healthy during the Holidays

A tempting image of a homemade pumpkin pie, symbolizing holiday indulgence. Accompanied by top tips for staying healthy during the holidays, encouraging mindful choices and balance. Nourish your body and savor the festive season without compromising wellness.

It’s that time of year… When holiday parties and family gatherings abound, it can be pretty challenging to stick to a healthy routine. In fact, sometimes it can feel as though every healthy habit we’ve cultivated throughout the year flies right out the window once the holidays hit. Don’t despair. I have a few tips […]

How to Eat Like an Athlete

A well-balanced plate showcasing a variety of nutrient-rich foods, embodying the principles of athlete nutrition for everyday eating. High-quality proteins, colorful vegetables, wholesome grains, and essential fats make this a powerhouse of nutrition. Learn how to eat like an athlete daily for optimal health and performance.

Daily and Race-Day Nutrition for Athletes We often talk about what to eat during workouts to help improve performance. (Check out Fueling for your Rides) But what should you eat when you’re not working out? How should you structure your daily diet to perform and feel your best? Watch as Certified Nutritionist and Cycling Coach […]

New Certification! Plant-Based Protein Tips

Plant-based Athlete Sports Nutrition Certification I couldn’t be more please to announce I have earned a Certification in “Plant-based Proteins in Sport” to better support the plant-based athlete. The certification was led by renowned Sports Nutrition Scientist Asker Jeukendrup and MySportScience Academy. I can now provide even more evidence-based sports nutrition support to plant-based, vegetarian […]

Nutrition for Female Endurance Cyclists

VIDEO: Sports Nutrition for Endurance Athletes – Women’s Edition! Watch Sports Nutritionist Coach Sofi and Womxn’s Cycling Group SheRAMROD as we dig into Fueling for Women Cyclists! If you don’t know, SheRAMROD is a group or riders aiming to increase the participation of womxn in cycling events. Female Athletes have different nutritional requirements than men […]

Want to Improve Performance? Focus on Recovery

Image preview for a YouTube tutorial: Elevate your fitness game with smart recovery practices. Delve into the underestimated aspect of training to understand how our bodies strengthen post-exercise.

Train Hard, Recover Harder Recovery is one of the most underestimated aspects of training.  We don’t get stronger when we exercise. We get stronger after we exercise, when our bodies adapt to the stresses experienced during our workout.  The axiom we use as coaches goes like this: Stress+Rest=Fitness. Simply put, if you want to get […]

INSCYD Performance Testing Now Available!

Want to improve your cycling fitness and performance? I’m so excited to offer INSCYD Performance Testing to athletes and cyclists who want to truly optimize performance and get the most out of their time spent training. What is INSCYD Performance Testing and Metabolic Profiling? INSCYD is the most advanced tool to analyze and plan endurance […]

Recipe: Roasted Cauliflower with Tahini, Dill, Dates & Pistachios

I cannot overestimate how delicious this dish is. I could truly eat this every day and any time I’ve shared it with people, they give rave review. This recipe blends an incredible combination of flavors, textures and aromas beckoning the Middle East. It’s wonderful on it’s own, or paired with falafel, hummus, baba ghanoush and […]