I think I've forgotten how to fuel properly.

[ny biker]

That's exactly it. I have to choke down my recovery snack, too. Literally force myself to eat it, because eating is the absolute very last thing I want to do right after a hard effort. I pay for it if I don't.

That's one of the reasons so many people like a shake or smoothie for their recovery meal - it goes down so much easier. Liquid calories sort of trick your appetite, which is a double-edged sword. Don't fear it, use it.

I'd lay money your afternoon munchies are either glycogen depletion or too many carbs at lunch, or some combination of the two. There was just yet another study showing how carbs create hunger and cravings.

I think candy makes me hungry, but overall carbs do not create hunger and cravings for me. And I eat plenty of carbs. I lost weight eating plenty of carbs.


But anyway, this is the problem that started this discussion:

"This is become a trend. I'm getting too caught up in, well, everything, that I forget how to fuel. Does anyone have any suggestions... a fail safe routine... a reality check? "

And I think we are continuing the "well, everything," with everything we are covering in the discussion, and that will not solve the problem.

Perhaps a food diary would be helpful for the OP. Start with a really honest look at what and how much you are eating and when you are eating it. That might show some clear opportunities for changes, both for eating during rides and healthy eating the rest of the day.

Also think about when you are hungry and whether you find yourself full before you're finished eating a meal. The reason I started cutting my lunches into half-now-half-for-snack-later was because I realized I was getting full before I finished eating my entire lunch. I also realized I was getting full before I finished my dinner, so I reduced the amount of food I ate every night. I probably cut 500 calories out of my daily diet after that, without feeling hungry between meals. And I really think it's best to avoid feeling starved between meals, because that often leads to binging. Smaller meals more often is something worth considering.