Author Archives: coachsofi

Strawberry Rhubarb Power Muffins Recipe

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

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

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

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 […]

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 […]

Do Ketone Drinks Improve Performance?

Do Ketone Drinks Improve Performance?  The answer: Maybe. It’s complicated. If you’ve been paying attention to pro cycling, you’ve likely heard the hype surrounding ketones. Back in July 2019 during the Tour de France, news broke that WorldTour Teams like Jumbo-Visma, Lotto-Soudal and Deceuninck-Quickstep were using ketone ester (KE) drinks to aid performance. Before you […]

4-Week Lean Up Nutrition & Training Program

Are you ready to get lean? Join me for LEAN UP, a 4-Week Comprehensive Nutrition Plan and Training Program that will help you lean up and improve your health! (No deprivation or calorie counting necessary). Now you can begin the LEAN UP program at ANY TIME! You choose your start date and the program will be […]