Cycling and Nutrition

[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.

[Catrin]

As a type 2 diabetic (still considered this even though I've reversed it) I tend towards moderate carbs and those are complex. I have learned however, with the guidance of my dietician and doctor's guidance, that I really do need a good amount carbs before and during a ride. My rides are generally 2 hours and longer, and my body needs that energy. We do need a proper balance between carbs and protein to maintain good blood-sugar management - it isn't just about the carbs but how everything interacts.

On the bike my body uses the carbs for immediate use as energy, and over time I've learned how much I need for different levels of effort. I also tend to true hypoglycemia if I am not careful, so my situation may be different from others. It is true that there is no "one size fits all" in this department.

I suspect as I do more mountain biking that I will need to tweak this even more - I think this takes more energy than road riding.

[grey]

I usually eat an hour to 90 minutes before a ride. Most of my rides start early in the morning, so I'll have 2 eggs and a slice of toast. Sometimes I'll throw in a banana also.

Post-ride, I make a fruit smoothie of a banana, a cup of blueberries and one other fruit, blended with almond milk, then I just find some leftovers in the fridge.

I will say, I've been trying to stay vegan this week (detox from two weeks with family, eating out and eating things I usually do not) that I am eating A. Lot. I ate FIVE times yesterday, after a 50 mile ride!

[colorisnt]

I have been wondering about this as well. I keep coming off the bike and feeling tired and not wanting to eat but then waking up the next morning FEVERISHLY hungry! I don't eat a lot. I never have. I don't snack on anything unhealthy.

I am on a high protein, high fiber diet because of migraines and endometriosis with IBS. I just am having so much trouble right now eating enough to power my rides. I don't feel bad or even sore after rides, but I feel lethargic. People I am riding with are telling me I don't eat enough.

I can't have gu or most things because they have a lot of citric acid, which I am allergic to. My sister (the runner) says I need to eat a BIG meal in the 90 minutes post ride, but I just don't feel like it.

[OakLeaf]

Just do it. No one ever feels like eating immediately after a workout, but that's when you really need to eat. Figure out what your stomach will tolerate, that's got a good mix of protein, electrolytes and yes, simple sugars to quickly replenish muscle glycogen, and eat it within an hour of the end of your workout.

[spokewench]

I have been wondering about this as well. I keep coming off the bike and feeling tired and not wanting to eat but then waking up the next morning FEVERISHLY hungry! I don't eat a lot. I never have. I don't snack on anything unhealthy.

I am on a high protein, high fiber diet because of migraines and endometriosis with IBS. I just am having so much trouble right now eating enough to power my rides. I don't feel bad or even sore after rides, but I feel lethargic. People I am riding with are telling me I don't eat enough.

I can't have gu or most things because they have a lot of citric acid, which I am allergic to. My sister (the runner) says I need to eat a BIG meal in the 90 minutes post ride, but I just don't feel like it.

There are some good post ride recovery drinks out there - some are almost like a shake, with your dietary concerns you would have to look at all teh ingredients and make sure it will work for you, but this is an easy way to get calories in - and you drink it so it even if you don't feel like eating maybe you can deal with drinking your recovery immediately after your ride. If you can't find a recovery drink, try chocolate milk, or regular milk; with some nuts.

[TrekTheKaty]

I have been wondering about this as well. I keep coming off the bike and feeling tired and not wanting to eat but then waking up the next morning FEVERISHLY hungry! I don't eat a lot. I never have. I don't snack on anything unhealthy.

I am on a high protein, high fiber diet because of migraines and endometriosis with IBS. I just am having so much trouble right now eating enough to power my rides. I don't feel bad or even sore after rides, but I feel lethargic. People I am riding with are telling me I don't eat enough.

I can't have gu or most things because they have a lot of citric acid, which I am allergic to. My sister (the runner) says I need to eat a BIG meal in the 90 minutes post ride, but I just don't feel like it.

You might go over to celiac.org and check the symptoms. Many celiacs are misdiagnosed with IBS first.