performance + weight loss...

[Crankin]

Our snacks during the day are very similar. But, i have to have more for breakfast than you. But, except for maybe one day a week, my breakfasts are very high in protein and low in fat, a little good carbs. I have waffles once a week .
When I am doing a long or hard ride, nothing else appeals to me except Luna Bars! I can't eat regular food, and I struggle to eat if there is a planned lunch stop. Once in awhile I take a piece of whole wheat bread and soy nut butter (I'm allergic to pb). I only use Accelerade on rides above 40 miles and I alternate it with water. Especially when it's hot. I've tried using just the Nuun (only 5 calories, not sweet and just electrolyte replacement) and it doesn't work for me when I am working that hard... I need the protein/carb mixture. For example, yesterday, I did a 42 mile ride. There was a very difficult climb at mile 18 for about 3/4 a mile (18-20% in places), followed by a longer, shallower climb for half a mile, maybe more. I felt perfect before that. I had an egg white omelette with goat cheese, and blueberries for breakfast. Right before the ride, I ate half a Luna Bar. I ate the other half right before the difficult climb, which was a good thing, since I didn't know it was coming. But, between mile 25-32 I was dragging. If I hadn't had the Accelerade to drink, I would have faded fast. At mile 32 I ate another half of a bar. I was able to keep up with a faster group who joined us at mile 32 until the last mile and a half; a few little rollers did me in. But, I did manage to get to the end with the first group, although I was last in the group. I have noticed I am getting a little stronger and my average is almost right back where it was before I got sick 2 years ago. Not sure if it's what I am eating or adding in the running and yoga. All I know is that I could eat 24 hours a day when I am exercising this much.

[Miranda]

First of all... WOW ...you guys are awesome w/replies here. Was away from the pc, one place of which was to local bookstore (no luck on my titles), and picked up the current issue of Bici mag.

HA! Of all things after posting this thread this AM... on the cover it says "more energy, eat your way faster". I bite and buy. The article is the title above in this post. Sheesh, here's the first few lines....

"How to shed those last, stubborn five pounds--without hindering performance"...

"If you're like many cyclists, you eat healthy--yet still can't shed those pesky pounds that keep you from your goal weight. The final five are typically the toughest because you've already adopted lean-eating habits. And because your workouts demand adequate fuel, slashing calories can sabotage your performance."

Uuumm, HEEELLLO Bici mag... did you read my mind through cyberspace, or what? lol

The article is only one page unfortunately, but gives some of the same tips we are discussing here.

Hmm... Cover story on Bici mag sounds like a common cycling epidemic, doesn't it?

One tip is to get lean in the winter. Like when we are not putting in the miles outside and need our performance calories. I just hit my goal weight and then got an injury. During that no-workout time I packed these stupid pounds on right as the season was starting. Bleah!

Those additional food brands etc. are really helpful. And the book title. Every maker of sports nutrient stuff claims to be the best. But it sure helps to have 1st hand feedback on it.

Oh... on stuff making me sick /puke... I honestly think it's the sugar itself.

Orange juice does, any sweet fruit, etc. I've been told w/other fm members having a hx of diabetes that I had a 50/50 chance. Been tested before. Nothing to make the doc think I'm positive.

But, too much spike of high G.I. foods makes me feel like puking, sweaty /faint. Bad. It's the rapid spike in blood sugar I guess. Or if I go without eating too long... I'm just as sick. I try to keep food with me all the time. Eating small things all day long works good when not exercising.

The South Beach Diet was an absolutly eye opening and life changing book for me (the G.I. concept). Figuring out the extra carbs is a whole diff mindset to perform cycling. PLUS... if I wanted to just lose the weight alone (South Beach way), I'd scale back my carbs... but +the bike needs = the current post.

[shootingstar]

Oh... on stuff making me sick /puke... I honestly think it's the sugar itself.

Orange juice does, any sweet fruit, etc. I've been told w/other fm members having a hx of diabetes that I had a 50/50 chance. Been tested before. Nothing to make the doc think I'm positive.

But, too much spike of high G.I. foods makes me feel like puking, sweaty /faint. Bad. It's the rapid spike in blood sugar I guess. Or if I go without eating too long... I'm just as sick. I try to keep food with me all the time. Eating small things all day long works good when not exercising.

Database link that my physician-sister gave me a while ago:
http://www.glycemicindex.com/ I also bought one of their books. Very helpful to me. Hence, I eat less white rice and heavy pastas now. There are certain light pastas that I don't feel so lousy afterwards. I feel better on making these high starch, carb changes.

She lost 50 lbs. by going on a low-GI diet with less fat and sugar, less breads, less white rice.

Only certain natural fruits are high in GI. I do eat fresh fruit alot during summer and fall. I only drink natural fruit juices several times per month. And again, it coincides with a long bike ride or eating outside of home.

I guess I want in a bit of fibre plus other nutrients which is what natural fruit provides also. Works for me.

I couldn't eat much peanut butter or other nut spreads on a frequent basis, though I like peanut butter on toast. I would probably gain after awhile. So bread is quality and eaten naked unless it's a sandwich.