Post ride hunger

[mtbdarby]

Ironically, I am the most hungry for the rest of the day on rides under an hour and a half. Over 2 hours and I'm fine. And I have to say the reason is that I plan better and take in more carbs on the bike if I know I'm going to be out for more than 2 hours because I don't want to bonk out in the pickers.

I was just reading an article in Bicycling magazine that says: "you need to take in .455 grams of carbs per pound per hour on the bike" to prevent bonking and to improve your proformance. I wish they would have specified how much protein you needed as well.

They also went on to give the following recipe for a post 2 hour ride drink:
- 25 grams of whey protein isolate
- 70-100 grams complex carbs (1.2 kilogram of body weight. Look for a maltodextrin powder)
- 8 oz. grape juice or other sugary liquid
- 1 banana
- 1 cup frozen fruit
- 8 oz. water.

Blend all until smooth and it makes 3 cups = 1 serving. Drink within one hour of finishing your ride. I haven't figured it out, but it calls this a high calorie munition without stating the number of calories. I personally drink chocolate milk after a ride and don't know how this stacks up. Just thought it was interesting and appropriote to the topic.

[uforgot]

There must be something to the chocolate milk. It appears as a post drink ride a lot. I'm definitely going to try it next time.

Thanks for all of the replies. Good to know I'm not alone and the advice was all good. As for the heart rate monitor, if I ate all the calories it said I burned, I would gain tons of weight. I figured out a long time ago that it wasn't all that accurate, but I figured it was just my metabolism.

[Tuckervill]

Please be careful if you're using a HRM to estimate calories burned. I ride with a power meter and it gives me energy expended in kilojoules. This equates fairly equally to calories. I can tell you that my HRM always reads about 25% higher than the power meter does in terms of calories burned. If you're trying to lose or maintain weight, I wouldn't trust a HRM...I believe the numbers read high.

Yeah, I read about all of that before I bought one. Every other source (I don't have a power meter) of information on calories burned lines up pretty much with what my HRM gives me. Even though I collect those numbers, I always estimate high on my intake and low on my outgo, and I've managed to lose 48 lbs.

eta: The point is still valid, even if my numbers are 25% low.

Karen

[Reesha]

Today I made myself a bowl of sprouted wheat tagliatelli with one sliced up italian sausage and fresh homemade pesto about 20 minutes after I finished my 3 hour ride.

Man I had to put the pasta water on first thing when I walked through the door. I ate a half an apple with raw almond butter before it was done though

All delicious... It's been an hour and a half or so since I got back and I feel super satisfied! No hunger pangs here. Nor did I overeat... and I think I tend to overeat the longer I wait to refuel.

[TrekTheKaty]

I ditto that you need more for breakfast. I'm also on weight watchers, but I have to give it up during the summer while I'm riding a lot. First of all, don't forget you gain muscle and lose fat--this results in smaller measurements but may look like a weight gain on the scale (and don't forget water retention in this heat!) Muscle weighs more than fat, but is leaner.

I went through this with my sister and a gf. You need more protein for breakfast. I like a 2-egg & hash brown scramble pre-ride, but have been settling for egg beaters in the microwave--in an attempt to get out before the heat. Small orange juice and cup of coffee. It makes a huge difference for endurance.

Cytomax in my camelbak also helps me get in calories during a long ride. For the first time last weekend, I passed up my normal mid-ride smoothie and post-ride Pepsi. They didn't even sound good. I also like Naked juice or a homemade smoothie post-ride--it's a quick, filling solution as I walk through the door