help with what to eat.

When I got up this morning, I had 2 pieces of toast w/butter and jam, and a cup of coffee and then grabbed my water bottle and left.
My question is, should I eat a regular breakfast before going out, or eat just a little something and then eat when I get back?
Can you go further if you are fueled better, or will your stomach cramp up?
I have felt a little wiped today and am wondering if it's because I didn't eat well, or if it's just because it's my first ride in a long time. It's been so long since I have riden hard that I can't remember what I felt like.
I mean it felt great when I first got back home, I took a shower, drank a slim fast, went grocery shopping for MIL. No problems, but this evening, my legs still feel a little, I don't know rubbery?

Any advice? Sorry girls, I don't mean to be a pain. I just don't want to injure myself or burnout or something right in the begining and then end up skipping days.

Everyone is different of course, but consider that you've gone several hours (while sleeping) without restoring your fuel. I'd say that if yo feel like you didn't have enough fuel in the system when you finished riding, then you probably didn't. I'd eat a little more.

Plus, the type of food you ate (toast and jam) is digested pretty rapidly, and might tend to spike the blood sugar rather than have it stay at a steady level. I might mix in some more grains and good fats that take a little longer to digest--that way they stay in the system longer and provide a more steady source of fuel.

I usually have whole grain cereal of some sort, with low fat milk and pecans, but any mix of grains and fats would work.

Following the workout, most people find it beneficial to replace the glycogen they've depleted with a carbohydrate to protein mix of 4:1. Studies have demonstrated that this works best if you do it within 10 minutes to one hour or so following your workout.

There is a lot of useful information about eating for fitness that is available in books and online. One easy source I'd check out is the nutrition section of runnersworld.com.

P.S., As for cramping, it hasn't been a problemfor me on the bike, but it sometimes is on the run. I usually wait an hour or two before running. And then I take a shot or two of gatorade before I head out the door. However, I never run on an empty stomach--I *always* eat breakfast.

I need something more than that for a ride - and even if I am not riding, I find I need to eat less during the day - and get fewer sugar cravings - if I eat something more substantial than toast in the morning.

My favorite breakfast is oatmeal with soy milk, wheat germ, chopped walnuts, dried fruit (raising or whatever) and flax meal. Yum!!! 1/3 cup of oats, 2/3 cup of soy milk and a spoonful of everything else in the microwave for 3 minutes.

Even before a 6 am spin class, I will at least have a packet of instant oatmeal, then have a "real" breakfast when I get back.

I just read a whole shpiel on pre-event eating by Hammer Nutrition, in which they said: The first best thing would be to eat about three hours before the event. The second best thing, if you can't do that, is to eat about an hour after you start riding. They said, try not to eat just before you go. This is them, not me--but it was interesting reading. I'll try to find the "why" later and post that here too. They did have an explanation for it.

How far did you go? That would pay a factor here.

I know for me, I cannot go into a bike ride with food in my belly.

For a Sunday morning ride (12 mph average, 30 miles), I will consume around 300-500 calories 30 minutes before I ride... not a specific plan... it just happens that way since I eat as I drive to the ride. Then I eat around another 200 calories on the ride.

When I am going to do a longer and harder ride (faster average), I keep with the 500 calories, but I eat more while riding.

I know for me, I can eat and ride at the same time. Sure, it's not a HUGE meal... but I snack on peanut butter crackers... and shot blocks. My tummy always feels fine. But I can't eat and go run, or eat and go swim. So, it's not that I have an iron stomach.

Also, if I haven't consumed enough calories pre/post ride, my body will FEEL it. Just an over fatigued feeling. One time, I wasn't hungry after a fast paced 30 mile ride, so I just went to bed. MISTAKE! The next morning, I was so fatigued, I almost couldn't get out of bed for work. Just walking up my stairs winded me.

So, maybe look at your diet a little closer and find what works for you. Good luck!

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Originally Posted by salsabike

I just read a whole shpiel on pre-event eating by Hammer Nutrition, in which they said: The first best thing would be to eat about three hours before the event. The second best thing, if you can't do that, is to eat about an hour after you start riding. They said, try not to eat just before you go. This is them, not me--but it was interesting reading. I'll try to find the "why" later and post that here too. They did have an explanation for it.

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The "why" is twofold:

First, if you want to be able to utilize the calories you just ate, it takes up to three hours for you to fully digest them.

Second, when you digest food, a higher volume of blood moves to your internal organs to aid in the digestive process. When you exercise, a higher volume of blood moves to your working muscles (in this case, your legs). Can you see the conflict there? Unfortunately, your performance will be compromised AND you'll probably get an upset stomach, stitches, or cramps.

I've found that I can do my commute to work fine without eating in the morning, but I'm really hungry by the time I get to work, so I have breakfast then (my commute is 14 miles and takes a bit more than one hour). But everyone is different. Try different ways things and you'll find the one that works for you.

Interestingly enough, I never had a problem eating a decent breakfast and then proceeding to ride, even long rides of 50+ miles. Mind you, I didn't stuff myself or gorge on pancakes - just a little cereal and toast.

While the physiology of it all is what it is, I think there is a lot of variety.

Why not try a couple of different alternatives and see what works best?

a) go sans breakfast
b) eat something light and that gets into your blood streamfast (maybe fruit)
c) something more conventional but w/o feeling stuffed or overly full

Or something else entirely different.

Well this morning, I ate a small bowl of Cheerios, drank the milk and had 1/2 cup off coffee. I rode 8 miles and did not feel like I did yesterday. Not sure if it was the food, or if it was the fact that I am sore today and had my focus on something else. LOL

I am sure I will figure out my nitch, and I am really sure it will take more than a couple of rides to do so. LOL

Thanks for the help and suggestions. I will try different things and then use what works.

It is usually a good idea to eat something for breakfast, even if you don't ride immediately thereafter. Sometimes, if my time is limited, that is a piece of toast but then I know I will need to take something to eat on my bike ride afterwards, i.e. powerbars of some sort, gel, fig newtons, bananas, something like that.

What I find is that if I eat a little protein in the morning I have more energy and more sustained energy on the bike, i.e. a piece of toast or english muffin with peanut butter on it, with a piece of fruit and orange juice; or an english muffin with a cooked egg, fruit and orange juice. This works for me, but everyone is different. Some people have a hard time eating before riding and have to give their stomach time to digest, others can just go out and ride after eating a bunch. The training advice usually is that you shouldn't probably try to eat too much since then all the body's energy is going to your stomach to try to digest rather than to your body (Don't know if this is true or not).

My guess is that the 'rubbery' feeling has more to do with it being your first ride in a long time than it does with what you ate. Especially since you didn't notice it until the evening.

That said, what you eat before your ride is a personal choice as what works varies by individual. For me, I've found that I need a little protien and I've discovered that dairy doesn't agree with me and biking. My best combo is egg whites, whole grain toast and fresh fruit...it keeps me going until the first rest stop! Egg whites, oatmeal and fruit is also good. I do need to finish eating at least 2 hours before the ride starts though...

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Originally Posted by DDH

When I got up this morning, I had 2 pieces of toast w/butter and jam, and a cup of coffee and then grabbed my water bottle and left.
My question is, should I eat a regular breakfast before going out, or eat just a little something and then eat when I get back?
Can you go further if you are fueled better, or will your stomach cramp up?
I have felt a little wiped today and am wondering if it's because I didn't eat well, or if it's just because it's my first ride in a long time. It's been so long since I have riden hard that I can't remember what I felt like.
I mean it felt great when I first got back home, I took a shower, drank a slim fast, went grocery shopping for MIL. No problems, but this evening, my legs still feel a little, I don't know rubbery?

Any advice? Sorry girls, I don't mean to be a pain. I just don't want to injure myself or burnout or something right in the begining and then end up skipping days.

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DDH you are not a pain, we all love to talk and give advice!
Your breakfast seems fine for a 1 hour workout.
but you know, your symptoms appeared way later. I think your llegs are just getting used to the exercise. Sometimes TWO days later your legs will be really stiff! you are doing great. I wouldn't skip meals. if you did anything, it would be to eat as far in advance of your morning ride as possible. That's what i do and it lessens the chances of my gut getting upset at all the work.

For me it depends on the lenght of my ride. On the weekdays I ride about 22 miles. I don't eat anything but I do drink some sport drink. I cannot just use water if I haven't had anything to eat. On the weekends I ride about 40 - 50 miles and I definitely have a breakfast. Usually it would I'd have some cereal with chopped banana with some yogurt or low fat milk. I take shot blocks with me take a few on the way.

What about evening rides? Should I eat dinner before (especially if it's been a while since lunch, or more likely our mid-afternoon snack?) Can we eat a protein-rich snack before my ride and dinner later?

I think that it is better not to eat anything heavy such as dinner before the ride. But snack is important because you do need your energy. One of the best thing for me is a good fruit salad. I love it as a snack, plus it has your natural sugar that will keep you going. Btw, I forgot to mention that I don't drink any coffee. I think that it is false energy boost. It brings you up but then drops you down just as hard. But again, everybody is different.