Training & Nutrition - Why do cyclists eat so poorly

Coming from other fitness forums I was amazed at the food cyclists eat after a recovery ride.

Example: Bagel with Banna and honey on top of it. LOL....Pure carbohydrate.

I guess muscle building protein is out, huh?

EDIT: (post #25 pretty much sums up how I feel)

"I think I'm just opposed to purely carbohydrate recovery meals.

Protein is part of muscle recovery and if you are eating 3grams/kg of carbs might as well take advantage of all that insulin that is going to released and take some protein with it.

The insulin response to the ingested carbs is relatively short window (particularly if they are of a high glycemic index), the protein needs to be around at the time of the insulin release. Protein may also smooth out some of the insulin release by lowering the glycemic index at bit."

You get in from a ride, your carb stocks are low. the red light is on over the carb bin, so you scarf down a buketload of carbs. And a banana honey bagel is not poor eating: it's just carby. A McSlime and a fistful of Skittles is poor eating.

Proetin for recovery is well known but only if you're into technical nutrition. If you jus teat what you crave, you'll eat carbs and salt after a ride and protein the day after when the deficit catches up with you.

Protein with carbs was always a good recovery combo because we thought the carbohydrate was beneficial to help get the protein in the muscle.

Insulin released from the carbs drives amino acids into muscle cells.

because we can. :)

because we can. :)

No doubt that if you ride 1000 miles a month you can pretty much eat whatever you want.

It just seems less than "ideal" coming from other forums(weightlifting) where they treated "diet" as so critical.

Part of me thinks that cyclists spend more time researching equipment ( I sure spend a lot of time doing that ) than they do diet. Weightlifters seem to be the opposite.

I've seen a lot of weight lifters who seem to have lower body fat% than cyclists (seriously)

Whoa whoa whoa, is there something wrong with a fistful of Skittles? :p



Part of me thinks that cyclists spend more time researching equipment ( I sure spend a lot of time doing that ) than they do diet. Weightlifters seem to be the opposite.

That could be because weightlifting isn't really a recreational sport, and bicycling is. I think a lot of the people who ride bikes do it because they enjoy it, and fitness is only a pleasant side benefit. I don't think there are many people out there who lift weights just for fun.

Imagine if cyclists took up weightlifting.
Ti vs Al, which is best for weights....

Hard to generalize but basically....BECAUSE WE CAN!

Where I come from the average weightlifter is not interested in total fitness, only getting bigger.

I really believe there are chemical components to alot of weightlifting these days that makes these guys body fat so low - only problem is the scrotum cancer 15 years later can hurt a bit, but hey if you're big for a few years it's worth it, right??

No doubt that if you ride 1000 miles a month you can pretty much eat whatever you want.

It just seems less than "ideal" coming from other forums(weightlifting) where they treated "diet" as so critical.

Part of me thinks that cyclists spend more time researching equipment ( I sure spend a lot of time doing that ) than they do diet. Weightlifters seem to be the opposite.

I've seen a lot of weight lifters who seem to have lower body fat% than cyclists (seriously)



It would seem less than ideal if you would measure the diet of a cyclist against the goals of a weightlifter. A bodybuilder would like to be as massive as possible so his diet would be geared towards increasing muscle mass. An endurance athlete like a cyclist would prefer to be as light as possible. A cyclist would not really benefit from being on a bodybuilder's diet. Since he would be carrying a lot of unwanted weight even if it was lean muscle mass.

Competitive bodybuilders do have very low body fat percentages, but some of them use pretty extreme measures to achieve that. I have read in bodybuilding magazines the pros cut their calorie intake days before a contest. Some even don't drink water during that same time. On the contest day itself, they are pretty much dazed from the lack of food and water.

Whoa.....Hold on everybody.

You aren't going to have massive arms from eating protein with your carbs. Why? Because you are just riding a bike.

I do think the protein with the recovery meal might possibily help the leg muscles recover as well as provide some fat burning benefit.

Funny thing is that most cyclists are worrying about 100 grams on their wheelsets or 30 extra grams on the cassettes than are about their nutrition. It's exercise, but the focus is more on the machine than on the body.

With regards to the equipment used. In a weightlifting contest, all competitors would be using the same equipment. That is, when one contestant is finished lifting the weight, the next contestant would take his turn to use the exact same equipment. It would not be that useful for a weightlifter to worry about the equipment. But there are many, many ways to set up a bike. Some of the changes in the way a bike is set up may actually be useful, some may be just for the psychological benefit. :)

With regards to the equipment used. But there are many, many ways to set up a bike. Some of the changes in the way a bike is set up may actually be useful, some may be just for the psychological benefit. :)

I agree with you on that. The bike does make a difference ( from a performance/comfort standpoint).

But it seems cyclists spend all their time thinking about the bike, but forget the engine. I mean I just don't think a gooey honey ladden banana bagel is the best recovery meal.

You may not crave protein, but it doesn't mean some cottage cheese wouldn't do you some good especially in the presence of all that carbohydrate.

Muscles break down from pedaling too (not just weights)

Just shoot me.... on the day I take nutritional advice from a body-builder.

Just shoot me.... on the day I take nutritional advice from a body-builder.

They know a lot more about nutrition than your average cyclist who doesn't think about his body and is more focused on his bike.(That's the truth)

They know a lot more about nutrition than your average cyclist who doesn't think about his body and is more focused on his bike.(That's the truth)

A bodybuilder knows about nutrition to fuel muscle mass gain and/or fat loss. Not fitness. Not health.

But it seems cyclists spend all their time thinking about the bike, but forget the engine.

I am guilty of that too. :) But the thing is, diet and nutrition are confusing topics that are open to divergent opinions. Just take a look at all the different fad diets going around. Even the diet "experts" have different ideas about good nutrition. And changes in diet does not produce easily measured improvements in performance. Unlike the measureable changes when you modify the set up of the bike (change in gearing, tire inflation, etc).

A bodybuilder knows about nutrition to fuel muscle mass gain and/or fat loss. Not fitness. Not health.

What's wrong with having stronger legs and less fat?

One more thing. You can't go comparing Mr. Olympia to the average "in shape" guy lifting weights at the gym. Those average guys follow the same diet and still benefit from it.


Just take a look at all the different fad diets going around. Even the diet "experts" have different ideas about good nutrition.

All I know is that pure carbohydrate recovery meals seem like a such a waste when you could mix in some protein in there and make it better. Leg muscles are made of protein and they break down after/during a ride.

LOL.....Then there are all the guys who drink beer after they ride. :p

Do as the Italians do, drop the cottage cheese, drop the protein shakes, drop the "engineered foods" that look like chicken sh*t, and eat a big plate of pasta, like mamma said you should!

Do as the Italians do, drop the cottage cheese, drop the protein shakes, drop the "engineered foods" that look like chicken sh*t, and eat a big plate of pasta, like mamma said you should!

A lot of research and understanding went into that, huh?

There is tons of research on PubMed, but cyclists are so in the stone-age it's pathetic. Only the top athletes with trainers that understand this get any sort of guidance.

Focus is on the bike, not the engine in most cycling publications.

A lot of research and understanding went into that, huh?

I admit I am being tounge-in-cheek, but really, cyclists are not eating poorly as a whole, and not all of us are interested in building mass and muscle definition.

Do as the Italians do, drop the cottage cheese, drop the protein shakes, drop the "engineered foods" that look like chicken sh*t, and eat a big plate of pasta, like mamma said you should!

The funny thing is Italians are less obese (in general) than Americans, and they live longer. Must be something to that Mediterannean diet. By the way, someone with great body definition--Sophia Loren--once said, "Everything I am I owe to pasta."

The funny thing is Italians are less obese (in general) than Americans, and they live longer. Must be something to that Mediterannean diet. By the way, someone with great body definition--Sophia Loren--once said, "Everything I am I owe to pasta."

They don't just eat pasta.

Oh yeah, they aren't playing Xbox either :p

All I know is that pure carbohydrate recovery meals seem like a such a waste when you could mix in some protein in there and make it better. Leg muscles are made of protein and they break down after/during a ride.

Carbs are all important in the 4-hour recovery window after exercise. The recommendations I've read say 3 grams of carbs per kg of body weight. Protein may increase glycogen storage, but the results are inconclusive.

But of course, protein is a necessary part of overall nutrition. The standard US diet has twice the necessary protein, so it's usually not a problem to get enough protein.

Carbs are all important in the 4-hour recovery window after exercise. The recommendations I've read say 3 grams of carbs per kg of body weight. Protein may increase glycogen storage, but the results are inconclusive.

But of course, protein is a necessary part of overall nutrition. The standard US diet has twice the necessary protein, so it's usually not a problem to get enough protein.

I think I'm just opposed to purely carbohydrate recovery meals.

Protein is part of muscle recovery and if you are eating 3grams/kg of carbs might as well take advantage of all that insulin that is going to released and take some protein with it.

The insulin response to the ingested carbs is relatively short window (particularly if they are of a high glycemic index), the protein needs to be around at the time of the insulin release. Protein may also smooth out some of the insulin release by lowering the glycemic index at bit.

I agree with you, 53-11. In my experience some cyclists and weightlifters are complete opposites. A lot of the guys who lift seem to eat nothing but protein and eat almost no carbs at all. A lot of cyclists eat nothing but carbs and eat almost no protein at all.

I understand the idea here- we need to eat lots of carbs after a ride to restore glycogen. But we also can't forget that we've been out there tearing leg muscles apart, and these muscles will need to be repaired. This is where protein should come in.

For whatever reason a lot of cyclists are so concerned with body weight that they'd rather let their muscles deteriorate than gain a pound. I don't really understand that. You'll never get 20" biceps from riding a bike, no matter how much protein you eat. Fact is, most of the protein will go towards rebuilding your leg muscles, and why wouldn't you want to repair your leg muscles? Leg muscles turn the pedals. Cyclists are so scared of muscles. What the hell is wrong with these people? If you have more leg muscle, chances are you'll be faster.

What good is losing 1 pound if it comes from your legs and makes you weaker?

They don't just eat pasta.

Oh yeah, they aren't playing Xbox either :p

Quite true. It's a pretty balanced diet for the most part. Fruits, veggies, fish, olive oil, wine, a little meat, and don't forget the gelato now and then. I'm heading back to Italy on Thursday for 10 days of cycling. Can't wait!

Here's a radical solution: mind your own damn business. Worry about yourself, and spare others your carping.

Easy, huh?

i never eat a recovery meal. for me it's

2/3 a cup of whey a day after lifting weight or just in the afternoon some time
7 bags of ramen noodles
2 cups of oatmeal
2 bannanas
1-2 oranges
1-2 apples

per day.

that ain't too bad. i take my twinlabs super twin multi and now calcium citrate with a bunch of other crap in it. i also take osteo bi flex.
'i'm mostly concerned with spending $15 a week on food or less!
:D

Here's a radical solution: mind your own damn business. Worry about yourself, and spare others your carping.

Easy, huh?

Or shall I say, Why don't you mind your own damn business?

It's the training and Nutrition forum Buddy. I can talk about it if I want.

If you don't like my thread don't read it. How tough is that? Easy huh? :p

Some people :rolleyes:

Coming from other fitness forums I was amazed at the food cyclists eat after a recovery ride.

Example: Bagel with Banna and honey on top of it. LOL....Pure carbohydrate.
Because we can?

I'm 23 and have a pretty high metabolism to begin with. I don't just use my bike for exercise. It's transportation too. So if I go somewhere, I'm burning calories. I can eat and eat and eat and still stay skinny. I'm hungry so much of the time that I'm not fussy about what I eat :)

Have you ever been to a pro training camp, there is a pallet of spagetti outside the kitchen next to a hundred cases of bannanas. Ever read what the TDF Guys eat? CarboLoading and then some! Once after a double century we had an audience at a Denny's. They thought we were part of a pasta eating contest. I had two bananna split too. Next day was a mere 120 miles. This was 20 years ago, I still like my carbs but my spare tire doesn't. If you ride enough, all the carbs along with proper protein intake works well for cyclists.

Because we can?

I'm 23 and have a pretty high metabolism to begin with. I don't just use my bike for exercise. It's transportation too. So if I go somewhere, I'm burning calories. I can eat and eat and eat and still stay skinny. I'm hungry so much of the time that I'm not fussy about what I eat :)

I think it depends how hard you push yourself. If you're just spinning away doing base miles, you're not really tearing any muscle down.

Do some hard intervals and that's another story. The timing of the protein does matter (it should go with your carbs)

I think it depends how hard you push yourself. If you're just spinning away doing base miles, you're not really tearing any muscle down.

Do some hard intervals and that's another story.
Perhaps you're right. I am trying to get more seriously in road riding, but am basically a newbie. Maybe I'll have to eliminate Swiss Cake Rolls as one of my primary food groups later on :(

Coming from other fitness forums I was amazed at the food cyclists eat after a recovery ride.

Example: Bagel with Banna and honey on top of it. LOL....Pure carbohydrate.

I guess muscle building protein is out, huh?

EDIT: (post #25 pretty much sums up how I feel)

"I think I'm just opposed to purely carbohydrate recovery meals.

Protein is part of muscle recovery and if you are eating 3grams/kg of carbs might as well take advantage of all that insulin that is going to released and take some protein with it.

The insulin response to the ingested carbs is relatively short window (particularly if they are of a high glycemic index), the protein needs to be around at the time of the insulin release. Protein may also smooth out some of the insulin release by lowering the glycemic index at bit."


With your scientific approach (compared to other cyclists who are "in the Stone Age" with regards to nutrition science), please tell us how many races you've won this season?

With your scientific approach (compared to other cyclists who are "in the Stone Age" with regards to nutrition science), please tell us how many races you've won this season?

I don't race bikes. The top guys at Elite levels that do win races have a much better nutritional program I'm sure.

When do you see any nutritional info in a cycling magazine?.....none.....that's my point. It's geared more towards the bike itself.

If use Pubmed, you will see a wealth of nutritional information regarding exercise. You never see these abstracts printed in cycling magazines.

Heck runners get more information than cyclists...hence "stone Age"

There's absolutely NOTHING wrong with eating carbs, especially complex carbs ... despite what the fads will have you believe.

There's absolutely NOTHING wrong with eating carbs, especially complex carbs ... despite what the fads will have you believe.

I agree 100%. If you are going to binge on carbs after a ride why not eat some protein with it?

Back when I lifted weights I ate a ton of carbs, but I never ate just carbs in one sitting. I always balanced it out.

This is something I posted in another discussion on a similar topic about post ride meals:

top priority, replace fluids
Then carbo rich foods within 15 minutes to 1/2 hour of your workout. Protein is good too, but not in the excess that we have a tendency to do in American thinking. A good ratio is 3g of carbo to every 1g of protein.

On average a 150lb person needs about 75g of carbohydrates and 25g of protein in a post exercise meal.

This is of course based on a longer ride, not just tooling around for an hour.
This comes from my wife the Registered Dietitian.

I don't race bikes. The top guys at Elite levels that do win races have a much better nutritional program I'm sure.

When do you see any nutritional info in a cycling magazine?.....none.....that's my point. It's geared more towards the bike itself.

If use Pubmed, you will see a wealth of nutritional information regarding exercise. You never see these abstracts printed in cycling magazines.

Heck runners get more information than cyclists...hence "stone Age"

You're just another troll.

FWIW, most cycling publications feature advice on nutrition, electrolytes, post-ride recovery, etc. Much research has been conducted on the subject, and published in peer-reviewed journals, and in cycling magazines. Chris Carmichael has published an entire book on nutrition for cyclists.

Are we supposed to agree with you that we're all nutritional idiots, just because you've looked at a few PubMed articles and ridden a bike for a year or so? Sheesh...

I agree 100%. If you are going to binge on carbs after a ride why not eat some protein with it?

Back when I lifted weights I ate a ton of carbs, but I never ate just carbs in one sitting. I always balanced it out.


A "Bagel with Banna and honey on top of it" is a binge????????????????? Um, no. Sorry. 12 bagals with bananas and honey on top might be a binge, but one is not. A bagal with a banana and honey is merely a small snack, and a pretty good one at that: complex carb, high calorie, potassium ... lots of good stuff.

ok, I'm assuming weight lifting is different than interval training on a bike, correct?

Because I was told that as long as I was lifting weights I should be eating 1g of protein for every lb I am. So I weigh 147lb, I eat approximately 150g of protein a day.

Is that correct?

edit: and my normal post-ride meal(snack) is a banana and some pasta with homemade sauce(tomatoes, some ground turkey meat, spices.).

You're just another troll.

FWIW, most cycling publications feature advice on nutrition, electrolytes, post-ride recovery, etc. Much research has been conducted on the subject, and published in peer-reviewed journals, and in cycling magazines. Chris Carmichael has published an entire book on nutrition for cyclists.

Are we supposed to agree with you that we're all nutritional idiots, just because you've looked at a few PubMed articles and ridden a bike for a year or so? Sheesh...



Wow......Why don't read that stuff then? Since when is pure carbohydrate the best recovery formula for a hard training athlete. I'm not just talking about a leisurely 30 mile spin either?

Since when is cycling any different than running on treadmill or a stairmaster from a nutritional standpoint. I take that back, I push myself harder on a bike. It's all exercise, nothing about riding a bike makes you exempt from good nutrition.

Since when do special nutitional rules apply to cyclists. Let me know the loop hole....I'm curious.



A "Bagel with Banna and honey on top of it" is a binge????????????????? Um, no. Sorry. 12 bagals with bananas and honey on top might be a binge, but one is not. A bagal with a banana and honey is merely a small snack, and a pretty good one at that: complex carb, high calorie, potassium ... lots of good stuff.

No protein though. That's not a binge either, true.

Wow......Why don't read that stuff then? Since when is pure carbohydrate the best recovery formula for a hard training athlete. I'm not just talking about a leisurely 30 mile spin either?

Since when is cycling any different than running on treadmill or a stairmaster from a nutritional standpoint. I take that back, I push myself harder on a bike. It's all exercise, nothing about riding a bike makes you exempt from good nutrition.

Since when do special nutitional rules apply to cyclists. Let me know the loop hole....I'm curious.




No protein though. That's not a binge either, true.

Who said anything about special nutritional rules for cyclists? FWIW, I usually throw in a scoop of whey protein in my post-ride recovery drink, as do most of the cyclists I know. That's nothing new, junior. What do you think Endurox is all about?

What I'm objecting to is your silly, troll-like characterization of all cyclists as in the "stone age" nutrition-wise.

I don't know if I would heap unconditional praise on bodybuilders' diet. My impression of some bodybuilders is that they can be suckers for the mega-vitamin snake oil hucksters. You see them in GNC spending $50 on a big jar of Mega-L-Protoplasma-Amine powder thinking its gonna make their shirt bust another button when in fact 99% of that Mega amine powder gets peed right into the toilet.

It's true some cyclists have bad diets. I have been amazed though at some very portly riders who have remarkable speed and endurance despite the pendulous girth stretching those lycra kits to sizes beyond XXL.

In the end, though, I think cyclists have a better state of mind than bodybuilders. Bodybuilding strikes me as being uncomfortably close to narcissism ("woot, my lats are lookin' fine in the mirror today!"). Cyclists also get a little self-absorbed in their workouts but at the same time just like to be outside absorbing the sun, the air, the scenery.

I don't know if I would heap unconditional praise on bodybuilders' diet. My impression of some bodybuilders is that they can be suckers for the mega-vitamin snake oil hucksters. You see them in GNC spending $50 on a big jar of Mega-L-Protoplasma-Amine powder thinking its gonna make their shirt bust another button when in fact 99% of that Mega amine powder gets peed right into the toilet.

It's true some cyclists have bad diets. I have been amazed though at some very portly riders who have remarkable speed and endurance despite the pendulous girth stretching those lycra kits to sizes beyond XXL.

In the end, though, I think cyclists have a better state of mind than bodybuilders. Bodybuilding strikes me as being uncomfortably close to narcissism ("woot, my lats are lookin' fine in the mirror today!"). Cyclists also get a little self-absorbed in their workouts but at the same time just like to be outside absorbing the sun, the air, the scenery.

LOL....I know there are a lot of questionable supplements out there.

I don't buy anything at GNC except whey protein ( mix that up with some bananas and milk after I ride or lift weights) . I used to buy creatine too (the only supplement proven to be effective).

As far as bodybuilders being in a better state of mind you have to compare the athletes at equivalent levels in each sport. The average young guy that lift weights in no more fanatical than the average cyclist who obsesses over grams on his bike. There is a lot of craziness that goes on at the top levels of cycling too (no doubt). I don't take cycling or weightlifting as seriously as some do.

LOL....I know there are a lot of questionable supplements out there.

I don't buy anything at GNC except whey protein ( mix that up with some bananas and milk after I ride or lift weights) . I used to buy creatine too (the only supplement proven to be effective).

If you're buying anything at GNC, you're paying too much. All of their stuff is way overpriced. You can get whey protein a lot cheaper at CostCo, or at www.nutritionexpress.com.

Right now Costco has some 6lb jars of whey protein for $20. They only had chocolate when I went to get some.

Anyway, back to cyclists diet.

I think it all comes down to how serious they are about their health. The average weekend rider who goes out for a leisurely 5mi ride on saturday is probably not going to be having a debate about how many grams of protein he should eat post ride. On the other hand, the racer who is riding 300+mi a week is going to be a bit more concerned about what he is eating.

P.S. Where do you get creatine? I could only find it at the Vitamin Shoppe down here in SD.

P.S. Where do you get creatine? I could only find it at the Vitamin Shoppe down here in SD.

I've had good luck with www.nutritionexpress.com. Really good prices, excellent service, fast delivery.

That said, I would not recommend creatine for cyclists (even though I have a container of it in my cabinet). I've had problems with cramping in previous seasons, and my worst cramping episodes always seemed to come on days when I'd taken creatine.

This might not be true for everyone, but I now avoid creatine during the cycling season. I still use it sometimes during the fall and winter when I do more weight lifting, but by spring I give it up. I hate %$#@! cramps!

re: CostCo whey protein

They also have it in vanilla flavor. Unfortunately, their quality seems to have taken a turn for the worse recently. I like to add a scoop of whey in my morning cereal, mixed in with the milk. Previously, this was no problem - I'd just add the whey, mix it up with a spoon and it was good to go. But, the latest batches have been extremely "clumpy" and refuse to mix well with the milk. It might not be a problem if you always use a blender, but it didn't used to be this way and if the next batch has the same problem, I'm switching back to whey from www.nutritionexpress.com (the stuff I've bought from them always mixes easily).

I wouldn't be using it, I have all the muscle I need.

However my cousin does want some as he wants to gain some weight/muscle so he doesn't look so skinny when he stands next to me at the beach ;)

oh yeah, and he's going to wrestle next year too. Gonna have to get some muscle on those toothpicks he calls arms(if your reading this, I'm just kidding Brian...)

edit: about the cramping. I heard that the creatine causes you to use/retain alot of water so you have to drink much more than normal. Maybe that was the problem? You thought you were drinking enough but you really needed a bit more because of the creatine.