What do you eat the day after a big ride?

[jobob]

We did Davis DOuble century. I don't know how many calories I burned, but it'd be up there. 100 miles, about 12 hours. Not as much climbing as some doubles, though.

Um, wasn't it 200 miles?


100 miles in 12 hours. That's about how long I'll take !

[Veronica]

Yeah... I think the extra 100 miles addled MP's brain. Or maybe it's 'cause she was going wicked fast - unlike us mere mortals.

V.

[maillotpois]

Um, wasn't it 200 miles?


100 miles in 12 hours. That's about how long I'll take !

Well, see, there was this short cut....

Good catch! I changed it. Duh! I must still be sleep (or something) deprived.

[Geonz]

I, too, eat everything on the day **after** a long ride. I tend to just CRAVE FOOD, not fats in particular, so I make sure I've got more carby stuff on hand... and I recognize taht my cravings are actually bigger than my real need and dont' totally pig out.

Day of, I nibble and make myself eat proper recovery.

Consecutive days, I don't feel like eating until afterwards. So, GITAP (week-long), I lost 4 pounds. This year, with the blender, that might not happen :-) Banana and strawberry smoothies... a little chocolate syrup....

[Bella]

What's the research that supports high glycemic index foods as recovery food? I have never heard this. I have always heard a combination of protein and carbs is best.

Don't get me wrong - I love a hearty meal after a long ride or long workout. This segment is from "Going Long" by Joe Friel and Gordon Byrn:

"In addition to rest, food is important to aid and speed your recovery. It is very important to immediately reload the carbohydrates lost during long or intense workouts. Carbohydrates are necessary to replace spent glycogen, a primary fuel source in exercise. Protein is needed to rebuild muscle and other protein-based tissues. Fat, especially mono-unsaturated, maintains the immune system and other vital physiological systems. Also important are the micronutrients, such as vitamins and minerals, found in quality foods. Your goal should be to eat a wide variety of foods in a condition as close to their natural state as possible while minimizing sugar and highly processed products.

In the first 30 minutes post workout or of a race, use a recovery drink that contains both carbs and protein in a 4:1 ratio. For the next 90 minutes, continue to focus your diet on carbs, especially moderate to high glycemic index carbs. After this two hour or so window, return to your normal, healthy diet.

If you train two or more times a day, or have very long sessions of five hours or longer, you may find you need to supplement your diet with moderate to high GI carbohydrates for a longer period - perhaps up to four hours post-workout or post race.

The good fat sources cited include tuna, almonds, avocados, dark green vegetables, olive oil, salmon, trout and walnuts. (Basically fish and nuts).

As everyone knows, training, nutrition and equipment are all subject to the individual's composition and preferences. This works for me. Sure I crave a burger dripping in cheese, but that is not in any way a balanced or quality meal. As long as one is going through the trouble of a long ride, race or consistent hard exercising, there is no reason to sabotage it with poor food choices. This does the heart and body no favors.

Hope that helps.

[RoadRaven]

Hey Kiwi... thanks for posting the link for chocky fish... they are indeed a "cultural icon" in this country... and have spawned their own phrases in our colloquial lingo ...

"Thanks for that, I owe you a chocolate fish"

"Have I done enough for a chocolate fish yet"

Any one who wants to try a chocolate fish or two (they come in packets of five - although you can also buy chocolate sprats now about a third the size of chocolate fish and about 10-12 to the packet) pm me... we could do a mail swap... I'm still on the lookout for bumper stickers

And as you can see from Bella's post - fish is a very important for recovery!

[maillotpois]

I'm just super happy that I know now what a chocolate fish is. I feel much more culturally aware than before I stumbled onto TE. However, the last thing I need is another chocolate thingy to try. I may have to wander over to the little Aussie run deli-store over the hill and see if they carry any...

[SadieKate]

You know, if I've just ridden some epic all day ride and really lust after a bacon-hamburger I'm going to have one. The satisfaction and appeasement of my cravings from eating one hamburger a month does more for my soul than constantly grazing because I'm not satisfied. My heart and body can have the other 29 days of the month.

[Trekhawk]

I'm just super happy that I know now what a chocolate fish is. I feel much more culturally aware than before I stumbled onto TE. However, the last thing I need is another chocolate thingy to try. I may have to wander over to the little Aussie run deli-store over the hill and see if they carry any...

See now I know I have been away from home for too long as I have never seen or heard of Chocolate Fish.......Freddo Frogs yes, Chocolate Fish no.

[DirtDiva]

Don't fret Trekhawk. No Aussie influence involved in chocky fish - they're as NZ as black singlets and gumboots.

[light_sabe_r]

Don't fret Trekhawk. No Aussie influence involved in chocky fish - they're as NZ as black singlets and gumboots.

True. ... But they're oh so yummy!!! I ate a few while visiting in January

After my rides I've just found that my WEET-BIX intake has gone from 2 to three. O_O

WEET-BIX: How many do you do?

[Brandi]

Yup a bacon california burger ( california meaning avacado). A few fries off my husbands plate and a rootbeer. I normally don't drink soda's but rootbeer and a new soda called "The switch" in ginger rasberry are my favorites!
I can only get "The Switch " at my health food store. It is awsome too comes in different flavors.

[RoadRaven]

True. ... But they're oh so yummy!!! I ate a few while visiting in January

you gotta get the right type though... the 'new' giant ones aren't so nice... the originals are best... the other flavours are blah
The sprats and minnows are ok, but the originals are... the best!

After my rides I've just found that my WEET-BIX intake has gone from 2 to three. O_O

WEET-BIX: How many do you do?

Um... usually about three, sometimes after a ride I have 4-5

Before a ride they're best with milk and sliced banana
But after a ride, i like the milk warmed and then the weetbix spinkled with white sugar or - sin of sins - drizzled with highlander condensed milk

*drools*