Cycling and Nutrition

[KatzPajamas]

Enjoying biking for the fun of it, stress relief, and the exercise. Also trying to lose 30lbs by the end of 2011 or sooner. I know I need to eat properly or I won't have what it takes to ride fast &/or far. Any tips out there? or anyone know a thread that has covered the topic already?

[KnottedYet]

Pretty much just eat like you normally do. (assuming you're already eating a healthful diet)

Take lots of water and a good supply of snacks with you on rides. I like Clif Shot Blox and ziplock bags of cheddar cheese and pecans. Everyone has their own perfect fuel on the bike, it takes some experimenting but you will find yours, too!

I eat about every half hour or so while riding, and generally have something like a V-8 and some crackers and cheese after if I don't have a meal soon. Again, how often you eat during a ride and how much you eat is a very personal thing and it will take a bit of trial and error to find your own plan.

Better to bring too much food on a ride than not enough!

If you start having trouble, it can be well worth it to do a consult with a nutritionist. They can help you figure out what to eat and when during rides.

[ny biker]

This is an excellent book, and it includes advice on how to lose weight while fueling for endurance sports.

http://www.nancyclarkrd.com/books/sportsnutrition.asp

[bluebug32]

I think a lot of beginners make the mistake of thinking that they always have to eat and/or have a sports drink when they ride. If you ride for an hour, water is fine. Just eat a small meal or snack beforehand to fend off the post ride hunger pangs that can lead to junk food. I also find that when I ride often and do long rides, I need to eat more protein or I'll eat anything that's no nailed down. I always crave carbs, but try to pair them with protein and fiber-rich foods for post-ride meals. So far, so good. No weight gained, but some lost.

[TrekTheKaty]

I second the Nancy Clark book. Full of great info and recipes. I have three different versions because the recipes are so easy and yummy!

[Owlie]

An apple or banana with peanut butter makes a really good pre-ride snack. I take the shot blocks that Knot mentioned with me when I ride. I don't always break into them, and it's extremely unusual that I'd eat the whole tube, but it keeps me from digging into the emergency gel. They also don't really melt.

Just water and those shot blocks are fine for most of rides. I take a bottle of diluted sports drink if I'm riding far and/or it's really hot. For the most part, it's just what I normally eat, but I'm starting to find I need protein in the hour or so after I get off the bike, or I'll be eating everything I can get my hands on and then some for the rest of the day.

[goldfinch]

I second the Nancy Clark book. Full of great info and recipes. I have three different versions because the recipes are so easy and yummy!

I have mixed feelings about Clark's book. Over time I am leaning more towards the advisability of a lower carb diet (both complex or simple carbs) as one that keeps you less hungry and less inclined to develop insulin resistance. Clark is in the higher complex carb, low fat, moderate protein camp. But different things work for different people.

[marni]

This is an excellent book, and it includes advice on how to lose weight while fueling for endurance sports.

http://www.nancyclarkrd.com/books/sportsnutrition.asp

Selene Yaeger (fit chick bicycling.com) book Ride Yourself Thin has some excellent nutrtional and weight loss advice for bike riders.