Cycling and Nutrition

[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.

[colorisnt]

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.

I'll try to eat quickly next time. Gah. I didn't end up riding because no one else wanted to do the long ride. I got invited to do one on Tuesday, though. I didn't feel like driving an hour to do a ride for 25 miles. It doesn't seem worth it and I thought it was just a bad omen. It's probably good that I DON'T ride because I have been feeling knackered since I woke up. Considering that I am riding for 3-4 hours and burning close to 3000 cals, I am in NO WAY eating enough. I was eating about 1600 cals a day, but that will not cut it.

I should listen to my sister and just eat and eat some more when I plan on doing a big ride the next day and right after my ride.

[Catrin]

.... I was eating about 1600 cals a day, but that will not cut it.

I should listen to my sister and just eat and eat some more when I plan on doing a big ride the next day and right after my ride.

If you are not taking in enough, and you are not on your long ride days, then your body will start using things for energy that you don't want it to use.

After working this very same thing out with my dietician and doctor, though I do keep track/record what I eat - I don't really include the calories I consume right before, during or just after a long bike ride in my daily totals. This is actually less of a problem for me this year as I am not trying to ride 150,000 miles in one season like I tried last year but following this rule on my long ride days has helped greatly. I am no longer tired afterwards - and if I am it passes within an hour or so.

[bluebug32]

Considering that I am riding for 3-4 hours and burning close to 3000 cals, I am in NO WAY eating enough.

This number sounds pretty high to me. How fast are you going? How are you calculating this?

[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.

[colorisnt]

Spoke,

Yeah, I am thinking I will need to start making some shakes.

No nuts, though. I have recently developed some pretty serious nut allergies - esp. almonds, so I am trying to avoid all nuts (despite my love for hazelnuts!).

[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.

[colorisnt]

Trek,

I've actually never thought about that, but since I went low carb, I haven't had so many issues. I guess I will ask my doctor about that when I go back.