Pre/post ride foods

[betagirl]

Hey everyone

Was wondering what you guys eat before and after your rides? I've read up on how you should carb up a couple hours before a ride and also eat some right after you're done. What are the best carbs to take in before (I'm under the impression pastas and rice are) and after (that I'm not so sure of)?

I might mention that I've got crohn's disease (gut inflammation for lack of a better description), which makes eating entertaining sometimes. Today I ate thai food at lunch then a clif bar before my ride and well I about died on my club ride tonight. I have no desire to eat now either, but know I should. So I'm sort of looking for gut friendly foods too (no nuts for example )

Sorry to make it complicated, but hoping to get some good ideas from you.

Thanks!

[Veronica]

If I'm doing an early morning ride I like to eat some sort of pastry - usually Peppridge Farm raspberry turnovers. They sit well for me and seem to give me lots of energy. They should - it's like 900 calories for the pair! If I have the day off and I'm not going to ride until 8:30 or 9, I'll do my usual breakfast of an English muffin - sandwich size with peanut butter.

If it's an afterwork ride (usually no more than 2 hours in length) I don't eat anything after lunch. But I do have use Gatorade as my drink of choice.

A lot of it is experimentation - finding what works with your particular body.

If I've ridden after work, a lot of the time I don't eat dinner. I'll have a Red Bull and a lot of water.

Veronica

[kimba]

I've been experimenting with this- I find that oatmeal is the best thing I can eat before I ride...
post ride I'll drink some soy beverage, with a banana- and a bit of protein powder tossed in...that seems to be good.
Today- I was really exhausted post ride- I had a bagel loaded with peanut butter and raspberry jam. And milk.

I'd appreciate any other suggestions as well!

Kimba

[ausgirl]

before an early mornging ride, I find that a breakfast bar or a bowl of cereal like untoasted muesli is pretty good. Muesli has a low GI and therefore provides a slow steady release of energy over a couple of hours - if you add some fruit like peaches, this is high GI and will give you a quick energy boost to get you started until the muesli's energy kicks in. How much you eat depends on how far you're going, ie a big bowl of cereal is great if you'll be much more than 2hrs, if its only a 1hr ride fuit might be ok.

Be careful, I know some people say that if they eat dairy before a ride they get stomach cramps, but not me. If the ride is after work have a good lunch with either bread rolls , rice or pasta and follow it up with a muffin or something just before your ride. After a ride I'm a firm believer in lots of water (to replace lost fluids) and a 1 slice of bread honey sandwhich or fruit before you shower. This gives you the energy to get through your shower and whatever until your next meal, because after a ride of 2 or more hours your energy supplies will be low. Don't forget fruit, snacks or money on rides of 3hrs or longer. Experiment, you'll quickly learn what your body doesn't want you to eat just before a ride.

[Susan126]

I always have a pouched egg on toast! Always, it's like my "pre" must eat meal! AND as I live in the Seattle area my "special" swirl mocha from Starbucks . . . a nonfat grande swirl mocha with 2 pumps of white syrup, one pump of regular, topped off with whipped cream! Always! I even got my husband into drinking them! During my ride, diluted powerade and peanut butter and jelly sandwiches and after my ride . . . anything delicious with carbs and protein! Summer time bbq with hamburgers or chicken and a nice salad with veggies and a pasta, potato, or rice side dish for example. And of course dessert, too!

Sue

[amhilde]

Im a mega picky eater and just figured out a few weeks ago that i have problems digesting fructose and high fructose corn syrup, so I have to stay away from those sorts of foods- which means really diluting the Gatorade! I like peanut butter toast pre ride, or part of a Cliff Bar- just a little bit of fuel to get going- and i take some with me as well. I LOVE to have Grape Nuts and soy milk afterwards though- probably has the same effect as museli!

Anyone else have a problem with poor riding after eating pizza the night before? I adore pizza, but everytime ive gone for a ride the next day it just sits in my gut and I cant climb a hill or turnover at all.

[fultzie]

i started riding in the morning before work, now that regular classes are out, and I usually have 1/2 a bowl of total cereal with soy milk before, and a small slice of broccoli-cheese quiche afterward (quiche freezes easily, so i don't have to make scrambled eggs every day )

granola (w/o nuts-- Hodgeson Mills makes good, lowfat nut-free granola) with yogurt and blueberries (that's what i had today!! ), or banana oatmeal is good too (if there's more time-- plain oatmeal cooked with a mashed up banana and soy milk).

on club rides, i usually have a lunabar before, nothing after until the next meal. i used to eat a luna during the ride too, even on shorter rides, but i try not to eat anything else if the ride is 1.5 hrs or shorter. generally a cliff during a longer ride, or a coffee break, just to keep the blood sugar up.

before races, we always end up getting subway the night before. i get the veggie delite with cheese (kinda wreks the "lite" part, but oh well!). let me tell you, after the racing season, i am soooo sick of subway. breakfast right before is a cliff or homemade trailmix (cereal, soy nuts, craisins, cashews, and granola ) and lots and lots of water!

my friend eats Mickey D's egg McMuffins, or those "hotcakes" they have now. a couple of the guys swear by "taco cabana"-- this random (greasy!!) mexican restaurant near the IL/IN border... i don't think that would sit well with me...

[Veronica]

I see lots of you are talking about soy milk. Just curious - why soy rather than bovine?

Veronica

[amhilde]

I train in the mornings with a triathlon class here at university and then i eat my breakfast afterwards- the GrapeNuts. Its just easier that way and im normally hungry by that point! But i have soy milk since it takes a week or two to go bad, and i can buy some at Trader Joes and it comes in a square carton- i just throw it in the kit bag and off it goes- can get squished into lockers or whatever and not spill, and doesnt have to be refrigerated before i open it. Its an easy solution rather!

Fultzie- Do you have a good quiche recipe? I dont like eggs, but for some reason i adore quiche! I like your idea though.

I used to race with guys who SWORE by Arbys post-race- once we went there and they ate 5 each- how disgusting is that?!

[fultzie]

Amhilde-
I use my mom's "guesstimate and dump" method for quiche

i start with a pie crust ("Moosewood Restaurant Celebrates" has a good whole-wheat recipe, but you can buy whole-wheat frozen at Whole Foods, and regular frozen at any grocery store- and they work just as well! )

pile the sauteed broccoli (about 2-3 cups) and a large handful of cheese (or cooked spinach and feta, or ham and cheese, or whatever you like in the quiche) in the center of the crust

in a bowl scramble eight eggs, add some fat-free half and half, while stirring, until it's a pale yellow (usually depends on taste)... then dump the egg mixture over the filling and bake at 350 degrees F for about 45 minutes, or until it's not "jiggly" anymore (stick a knife in the center to see if it comes out clean)

it's really easy to freeze if you cut it ahead of time... then when you want a piece you can just thaw and reheat!

soymilk- i read about rBgh (hormones they put in cows to make them fatter and juicey-er and produce more milk) causing breast cancer, so i gave up meat and milk for about 9 months, but i didn't feel like i had enough energy when i got into biking, so i started eating meat again (mostly fish and poultry)... but i developed a taste for soymilk! i don't drink it alone, but i use it in coffee and tea and with cereal. it's mostly psychosematic (i feel "healthier"), but i like how the soymilk is flavored too... i don't have to add sugar to my drinks or oatmeal, and it covers up the cardboard taste of whole grain Total

ooh, speaking of breakfasts, does anyone read Bicycling Magazine? a few months ago (December) they had a waffle recipe printed in the Letters section... i keep meaning to try it! maybe i'll make it as pancakes this weekend (no waffle iron ) before my saturday ride

[kimba]

ooh, speaking of breakfasts, does anyone read Bicycling Magazine? a few months ago (December) they had a waffle recipe printed in the Letters section... i keep meaning to try it! maybe i'll make it as pancakes this weekend (no waffle iron ) before my saturday ride [/QUOTE]

Hey- that's funny! I was just reading that letter yesterday and decided to try that recipe too!
The guys made some disparaging remark about Eggos and ended with "Go out and hammer all day"
Right?

As far as soymilk goes- I understand it's easier to digest and loaded with calcium and other nutrients.Also- something aboutreplacing simple carbs I think..anyway- That's why I drink it...
It sure isn't the taste!!!!Well- it's okay blendered with a banana...

Kimba

[betagirl]

This is great. Thanks everyone! Keep em coming

[amhilde]

Ohh easy quiche recipe! I will definitely try it- i adore quiche to no end, and this one looks easy enough, will try the spinach and feta since i have some at home!

Thanks for that!

Maybe we should start a recipe thread?

[Dogmama]

Yes to a recipe thread!

Check out the ingredients in the frozen pie crusts before you buy one. Hydrogenated lard? No thanks!

I don't eat anything before I go out (always early morning), but if I'm out longer than 2 hours, I'll have a luna bar or some such non-food, good energy bar. I like cytomax in one water bottle - it works for me.

If it's the weekend & I'm doing a really long ride, gotta have oatmeal. Easy on the tummy, good carbs & it sticks with ya!

[ragbrai40]

I don't ride mornings except for weekends and go with the 'ol stand by of PB, w/w toast and banana. I know you aren't supposed to drink coffee cause of dehydration and all that, but gotta have the morning brew!

For my after work rides, I keep food at work and try to have a late afternoon snack of yogurt/banana or w/w english muffin w/peanut butter. If I'm out of food, then power bar or gel. I find that if I don't eat something, then the ride stinks cause I'm struggling w/low energy. So having learned the hard way, I always eat before going out.

Did a 28 mile dinner ride w/local bike club last night, only had time for a power bar before which was perfect. I also ride w/one water bottle of accelerade and 1 plain water. I can't drink gatorade while riding - makes me sick. By experimenting I found the accelerade works very well for me. Kind of pricey, but what isn't in this sport?