Training & Nutrition - need some eating rules

i've considered trying to see if i can start riding some races in my area "if there are any more" and i think that i may wanna get back into shape a little first. i'm 14 y/o (fifteen in oct.), 5'4", and about 120lb. and i won't call myself fat, but i do have a little extra gut. i have cut back a little on eating but i was wondering what else i can do.

i tried limiting myself to 1 bottle of soda for every 2 bottles of water, and it worked, (for about 2 days)

No soda, honestly dude..its brown. BROWN! Don't put it in your body. Just try to get lots of veggies and fruits. These guys will give you more ideas but no more soda.

You are still growing so don't cut back too much. Remember food is your fuel so make it clean. Fruits, vegetables, fish, chicken, pasta. Cut back on fries, chips, sweets.

Be very active.

What kind of racing do you want to do?

Soda's my trap too man. I feel your pain. I have some right here. It's good and addictive.

YOUR GUT IS SODA. Or at least a bunch of it. A 20-oz coke has around 250 calories in it. That's another 5 miles on the bike or 2.5 miles on the track every day for me. I tried to wean myself off by switching to diet; that killed the calories but double-crossed me, because for some reason my body wants the aspartame too.

At 14 I didn't have much control over my diet; I'm not sure how much you have. But even if your meals aren't under control, your snacks are. Apple, banana, good granola [1]. I totally second the fish; tuna fish is Poseidon's gift to cyclists.

[1] Look for lower in fat and higher in 'naturalness'. You don't have to go hippy with it but try to avoid ingredients that you need a degree in organic chemistry to identify.

I'm in the same boat on the soda, well pop up here in the North :) My biggest problem is that we've found out I have a sleeping disorder and need the caffeine to stay awake. I have switched to diet (I know, not much better) but am drinking quite a bit more water. As the other people have said, just work on eating/drinking in a more healthy manner. I was in the same boat as you when I was your age and never changed a thing... Now I'm 26 years old, 5'10" and 265 pounds... It's so much easier to nip things in the bud while you're young... Just keep on working at it!

What kind of racing do you want to do?

roadie racing if possible

don't eat after 8PM--and if you do, don't snack on foods that are high in carbohdrates

lunch should be your biggest meal

eat three meals a day and snacks--just keep it all healthy

I would definitely cut out soda completely. If you can't handle that, drink only diet to start. Another thing I would suggest is to substitute soda with lower calorie drinks, like homemmade iced tea or any of those powdered drinks out there, because there is no way that you're going to put as much sugar into them as the soda manufacturers put into soda (at least I hope not!).

Here are my favorite, if controversial dietry references,

http://www.westonaprice.org and http://www.mercola.com

I agree with the others when they say to cut the soda. Soda is the most likely candidate that's causing a little extra weight. Also don't be afraid of fat. Fat is good muscle fuel and doesn't cause weight gain. See my references.

Regards, Anthony

roadie racing if possible
Good. That means you will get plenty of exercize if you train to race. If you ride more than 60 minutes a day as hard as you can, you will probably be able to eat as much as you want. And I have more good news for you: At 5'4" and 120 pounds, your body mass index is 20.6, which is right in the middle of "normal." In other words, most people would not consider you to be fat. So you can afford to cheat once in a while. Like drink one soda a day, if you like it. Make sure you get enough calories. You need energy to grow, and you will need more energy if you start training.

Do you participate in school sports? Your coach might be able to teach you about nutrition. Also, the school nurse can provide information if your school has one. Good luck.

is gatorade something to refrain from, or is it okay to chug. i've been drinkin' my fair share of it lately, but never thought of looking at the nutrition facts.

roadie racing if possible

Roadie racing? Is that where you have sound guys, light guys, and stage guys trying to see who can finish first before all the catering is gone?


hehehehe

In other words, most people would not consider you to be fat.

like i said, i wouldn't consider myself fat, but i do feel like i have an extra pinch fat on me. but that's above the waist, my legs almost seem as though they are bricks. so it isn't lack of pedalin' power that would slow me down (if anything does), it's mainly just around my stomach ya know, AND, that only shows when i sit down.

also wanting to know about the Nature's Valley Oats 'n Honey Granola bars

also wanting to know about the Nature's Valley Oats 'n Honey Granola barsthey're good but they have High Fructose Corn Syrup in them. There are arguments over it, but a lot of people claim HFCS doesn't get "absorbed" well by the body which means it turns into fat quicker (in a manner of speaking). Kashi granola bars are all natural with no HFCS.

burrito, when it comes to body-type i'm in the same boat as you: i was a runner in hs and now i ride, and i've always had toned legs but no definition in my stomach. there are probably all kinds of different reasons for that, and eating better, core exercises and training are both great starts, but don't take it personally if your abs are not rock-hard. try to get confidence from passing people on climbs and in straight aways and you might notice that "pinch" fade away.

Think of it this way - if the "food" can stay in your cupboard (box or wrapper) or refridgerator for weeks if not months or years, then it will also stay in you! Stay away from the following:


High Fructose Corn Syrup - found in all sodas and practically all bars, even the "healthy" kind
artificial sweeteners - it's just crap for you body
refined sugar - most "food" that comes in a box or wrapper, if it doesn't have the first two items listed, comes loaded with sugar
partially & fully hydrogenated fats - most "food" that comes in a box or wrapper, etc. has this
chips - lots of rancid fat
beer - you're too young :D


I think that pretty much sums up what you'd find in a typical American high school cafeteria. :rolleyes:

Eat all natural foods - i.e. foods that will spoil in a few days - and you'll feel good, look good (for the girls of course), and won't grow up with lots of aches, pains, and diseases. I see my co-workers who grew up eating that crap I listed above, drinking soda every day and now, only in their mid-twenties to early-thirties, they have cholesterol problems, blood-pressure problems, etc. You don't want that.

Have a big salad every day. Use cold-pressed virgin oils and vinegar for dressing. I use Omega Nutrition's (http://www.omeganutrition.com) flax seed oil and apple cider vinegar. Someone else posted a link to Dr. Mercola's (http://www.mercola.com) web site. Take a look around.

Cheers and good health!
- MAC

Think of it this way - if the "food" can stay in your cupboard (box or wrapper) or refridgerator for weeks if not months or years, then it will also stay in you! Stay away from the following:


High Fructose Corn Syrup - found in all sodas and practically all bars, even the "healthy" kind
artificial sweeteners - it's just crap for you body
refined sugar - most "food" that comes in a box or wrapper, if it doesn't have the first two items listed, comes loaded with sugar
partially & fully hydrogenated fats - most "food" that comes in a box or wrapper, etc. has this
chips - lots of rancid fat
beer - you're too young :D


I think that pretty much sums up what you'd find in a typical American high school cafeteria. :rolleyes:

Eat all natural foods - i.e. foods that will spoil in a few days - and you'll feel good, look good (for the girls of course), and won't grow up with lots of aches, pains, and diseases. I see my co-workers who grew up eating that crap I listed above, drinking soda every day and now, only in their mid-twenties to early-thirties, they have cholesterol problems, blood-pressure problems, etc. You don't want that.

Have a big salad every day. Use cold-pressed virgin oils and vinegar for dressing. I use Omega Nutrition's (http://www.omeganutrition.com) flax seed oil and apple cider vinegar. Someone else posted a link to Dr. Mercola's (http://www.mercola.com) web site. Take a look around.

Cheers and good health!
- MAC
some good advice, although not everyone has the capacity to go fully natural (monetarily and availability). One brand of bars that doesn't have HFCS is Clif. This includes the original Clif Bar, Luna Bar, Mojo, Clif Builder's, and Nectar. Also Clif Shot. They really do taste good IMHO with all natural ingredients.

is gatorade something to refrain from, or is it okay to chug. i've been drinkin' my fair share of it lately, but never thought of looking at the nutrition facts.

Those 24 oz bottles contain about 150 calories ( 3 servings @ 50 calories each) So yeah, a couple bottles of Gatorade can really add up. Of course you can always dilute your Gatorade with water to cut calories and save on the cost.

Judging from your bike, you can afford good food. :) The problem is, I would guess that most people who are 14 either eat what is served at home, or what they can get in vending machines and local restaurants. You may not have the same choices that I take for granted.

I would say, eat what you can get and ride it off. But try to get a few servings of healthy stuff every day--veggies, fruit (even canned), salad, milk, bread, pasta, protein from eggs, chicken and fish, and so forth. If you eat a variety of things, you'll probably get most of your nutrients. I'm sure your parents would be glad to serve you that kind of stuff.

I really don't think kids need to be so neurotic about food choices if they are getting a few basic nutrients and plenty of exercize. And get a treat every day so you'll be happy!

Clif is SPENSIVE. I'm a big fan of the Nature Valley bars, esp. the peanut butter bars. Caution: the first time you eat one it'll sit in your gut like a brick. You'll adjust. It also has HFCS but it's not the main ingredient, and it fits the grad student "on sale" criteria.

Gatorade is high calorie -- excuse me, "energy dense." It makes a good recovery drink, so I wouldn't say avoid it. Your body's trying to grow muscle, so give it every chance it can.

like i said, i wouldn't consider myself fat, but i do feel like i have an extra pinch fat on me. but that's above the waist, my legs almost seem as though they are bricks. so it isn't lack of pedalin' power that would slow me down (if anything does), it's mainly just around my stomach ya know, AND, that only shows when i sit down.

Crunches and ab-dominal exercises. If you strengthen your abs and your back not only will you find your extra pinch disappearing but you should also notice that your form, riding and overall endurance should also improve.

Clif is SPENSIVE.

Clif is nasty as crap, i had one of those while mountain biking in west virginia and thought i was gonna puke. I think it was some kind of chocolate brownie or fudge flavor. :eek:

however, i do favor the harvest bars from power bar

Clif is nasty as crap, i had one of those while mountain biking in west virginia and thought i was gonna puke. I think it was some kind of chocolate brownie or fudge flavor. :eek:

however, i do favor the harvest bars from power bar
eh, to each his own. My favorites are Lemon Poppyseed and Cranberry Apple Cherry. I also like Luna Bars even though they claim to be aimed more at women :rolleyes: