replenish glycogen vs. eating late

[li10up]

I have a question about replenishing glycogen stores. I ride after work from about 5:30pm to 7:15pm. After a few minutes of talking I drive home. I get home around 7:50pm and drink some chocolate milk (about 8 oz.) I've read that you shouldn't eat 2 hrs before bedtime. I am not a night person so I'm ready to head off to bed around 9:30pm. So my question is do I eat to replenish glycogen stores even though it's close to bedtime or do I just hold off and eat the next day? If I don't eat at night will my legs be ready to go the next evening? I've read it takes 24 hours to replenish glycogen stores. If I do eat how many calories are needed to replenish glyocogen stores? Thanks in advance for your input.

[han-grrl]

The reason it isn't recommended to eat after a certain time is because most people do their boredom emotional eating while relaxing watching TV after dinner.

So...if your dinner is late because of a ride, i would recommend eating something when you get home.

You might want to change your eating schedule, so you are having a slightly later lunch, and eat a lighter dinner/snack after your ride.

Smile
Han

[indysteel]

I, too, end up eating late after evening rides and then go to bed not long afterwards. If I didn't, I think I'd be in a world of hurt. I say eat.

One other thing I'd suggest. As you know, I'm fan of chocolate milk after rides, too. I've read that it's best to consume a recovery drink/food within a half hour of riding to get the full benefit. So, I bring my milk with me to rides in a thermos I bought at Target that keeps liquid cold for a good 14 hours. I just leave it in the car so that I can drink it the minute the ride is over. It's always cold enough, even on hot days.

[li10up]

Thanks. But an important fact that I should have mentioned... I also need to lose weight. I'm currently about 30 pounds overweight. So, I'd rather not eat if I'm not hungry at the time. But will my riding suffer the next day, or will what I eat for breakfast, snacks, and lunch (about 700 calories) be enough if I eat a gel right before my ride?

[han-grrl]

The important thing to remember when you are trying to lose weight is to ensure your body is getting all your required nutrients for the day. Remember, if your body is under physiological stress, it won't "burn off the fat". Physiological stress means it doens' have enough calories or nutrient to function properly.

You also don't want to cut down too many calories. Remember you are "burning" while riding, and the usual calorie difference we look for is about 500 calories, either as "restricted" that is less food, or more exercise, or a combination. 2 hours of riding can burn well over 1000 calories depending on the type of ride, so i suggest eating something to replenish. Even if its a light meal.

I have a few clients who skip meals and exercise every day, and i keep telling them not to skip meals. These clients also happen to have very inconsistent weight loss, simply because their bodies "think" that they are starving themselves.

Good luck!
han

[Zen]

Are you saying your total calorie intake is aprox. 700kcal daily?

Thats barely enough for a child

I also wonder about the need for a gel for 2hrs or riding. Do you really need it? I don't know how hard you're riding during that time but when I stopped "using" during brief exercise periods I lost about ten pounds.

I don't know if you're training for a specific type ride but more rest may be the answer.
What made you ask this? are you feeling tired or slower some days?