Some people say the earlier the better so your elevated metabolism can work for you the rest of the day. Some don't say this. I usually have the option to ride mid morning (early lunch ride) or later in the work day. Does anybody believe, think, imagine, make-up, etc. that riding earlier is better?

Before you eat breakfast, presuming you aren't diabetic. That way, when you eat your breakfast, you're still in "Magic Hour", where nutrient intake goes to stock Glycogen, rather than to storage as fat ;)

So you think the earlier the better, and pre-breakfast. However my current options are mid-morning before a normal lunch time or later in the day.

i've been working out every morning before i eat breakfast. I am now about to add a morning ride to each day as long as i havent lifted my legs that day. i was exhausted this morning doing both and then not eating breakfast until i got back.

OK, then right before lunch, or right before dinner. That way, you are still in the accelerated metabolism mode post exercise when you eat, and the nutrients go to glycogen stocks in the muscle and liver instead of adipose storage (fat). AM is best, but before any meal will work.

Thanks for making this thread, i've always meant to look this up but never got around to it.

and I found a little article on this.

"
Doing cardio first thing in the morning, on an empty stomach, before you eat anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike, etc., doing it first thing in the morning is the best time to do it for maximum fat loss. Why? Its simple. When you do your cardio workout, you are burning calories. Lets say you wake up, eat breakfast, eat lunch later in the day, and then a few hours after lunch, you do your cardio. All you will be doing during that cardio is burning the calories and carbs of the food you just ate. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because you were sleeping. So, when your body sees that there are no carbs to burn, it goes directly to stored bodyfat. And stored bodyfat is the fat that is on your body, which is the fat that you want to lose!
Understand how it works? When you do your cardio sometime during the day other then first thing in the morning, you spend most of that time burning off carbs that you already ate that day. When you do it first thing in the morning, there are no carbs to burn, so all your body can burn is body fat!"

In my honest opinion, ALL DAY is the best time to ride for weight loss. You just start in the morning, then don't stop 'til nightfall.

Seriously, though, +1 for JP86 suggestion. The old rule was that early morning, without breakfast, is the best time, as you haven't properly replenished the glycogen stored by your liver and depleted overnight.

I really don't think the time of day matter as much as timing your intake around the workout. If you can't move the workout to be before a meal then move the meals.

Ride during the time that you would normally eat, you'll get double the benefit this way. Sorry for being a smarta55, but I couldn't resist. But seriously, more riding and less eating has worked for me.

Honestly, I am a workout at 5:00 a.m. everyday person. The only thing that works is to watch the calorie intake and make sure it is less than the calories burned. I can do a two hour ride everyday for a week, but if my calorie intake is high it makes no difference in weight loss.

I will agree that in theory the fat loss is supposed to be better if you eat within 30 minutes of a workout.

I am finishing Joe Friel's Cycling Past 50. He does not like exercising on an empty stomach, as in first thing before breakfast, because the body goes to eating its own muscle. He says you should have eaten within the last two hours before riding.

If I ride very early before breakfast, nothing else is likely to get in the way to keep me from riding. I have also found my weight loss plateaued until I began (at that time) to ride in the evening a couple of hours before bedtime. It was not so late that it kept me from falling asleep, but not so early that I began to snack afterward. If I ride mid-morning or mid-afternoon, my hunger seems to increase a few hours later and I eat more than I would otherwise. I generally try to ride early before breakfast, but after I have had a cup of tea and half of an English muffin with orange marmelade.

I never work out on an empty tummy even if it's in the morning. BUT I don't eat a meat before hand, just 100-200 calories. Then again I never stop eating from the time I wake up till the time I go to bed. Heck if I wake up in the middle of night I might even graze for while then.

What really counts is total calories consumed and total calories burned. If you exercise first with the idea that you'll burn stored calories, and then eat later; what you eat will be used to replace the fat that you burned earlier. Gimmicks don't work.

I used to do a 30 mile ride before breakfast and I dropped weight super fast. Breakfast was a small bowl of cereal at most or a snack 1/2 way through the ride.

What really counts is total calories consumed and total calories burned. If you exercise first with the idea that you'll burn stored calories, and then eat later; what you eat will be used to replace the fat that you burned earlier. Gimmicks don't work.


I'm certainly not looking for a gimmick, but if I can optimize what and when I do things, I'll take advantage of that information.

What really counts is total calories consumed and total calories burned. If you exercise first with the idea that you'll burn stored calories, and then eat later; what you eat will be used to replace the fat that you burned earlier. Gimmicks don't work.

Fist, it's not a gimmick. Your metabolism after exercise is accelerated and your nutritional intake goes first to replenish glycogen used in the exercise. If you start in the morning with depleted glycogen, the burn IS directly from protein and fatty tissues in the body. Consume a protein complex and enough carbs to only replace the glycogen your body needs to store while that metabolism is still revved from the exercise (30 - 60 minutes post exercise), that's the biological mechanism in play.

The protein helps to prevent muscle tissue cannibalization and the limited carb intake goes to replenishment rather than storage to fatty tissue.

Before you eat breakfast, presuming you aren't diabetic. That way, when you eat your breakfast, you're still in "Magic Hour", where nutrient intake goes to stock Glycogen, rather than to storage as fat ;)


Once I ride at work for about two weeks and get my legs in a tad bit better shape I'm going to ride into work in the mornings here and there. That will certainly help. Due to other things most of my riding will be done at the mid-morning or after lunch-ish hour. Based on what I read in this thread I'll take the stand of "The earlier the better" with the understanding that I should wait as long as I can after a breakfast, and right before lunch in order to achieve as close as I can to what Tom is saying.

I used to lift regularly and it seems I can apply the same nutritional concepts to this as I did then. Of course the cardio I did then equates to a similar demand on the body as my biking will. Afterwards I would eat a certain type of protein meal with limited carbs to accomplish what Tom is talking about. Why I didn't make this same connection I don't know.

I don't buy into the gimmicks. Timing your intake around your workout if far from a gimmick. Where as calories in vs. calories out is an over simplification that gets people into trouble. We could get into the "is a calorie a calorie" debate, but we'll leave that for another thread.

If you want to burn fat there really is a science behind it. If you just want to lose weight then just about any method will work.

I'll equate weight to fat for me. I think that generally is the deal.

any

Before you eat breakfast, presuming you aren't diabetic. That way, when you eat your breakfast, you're still in "Magic Hour", where nutrient intake goes to stock Glycogen, rather than to storage as fat ;)

That last time I did this, it was bonk city. I have to eat before I ride in the morning.

You might need to limit this type of activity to a max of 20 minutes at cardio level if you wanted to try it....no more than 70% HR and not long enough to bonk even in a depleted state and still able to route the carbs to Glycogen because of metabolic rampup and then finish the ride later ;)

It doesn't matter physiologically if you exercise in one burst or in intervals through the day, as long as you burn X amount of calories/24 HR period and elevate that HR for X minutes a day. ;)

That last time I did this, it was bonk city. I have to eat before I ride in the morning.

Yea, that's true, the last time I was out about 1.5 hrs and limped home for the last 3 miles.

I spoke to my GP (doctor) last week, he said that for a purely fat burning exercise, then cycling first thing in the morning before breakfast would be best. He then suggested a big glass of water when I get there, then 30 minutes later have breakfast.

Tom explains why much better than my GP did, but he said the same sort of thing.

So I leave at about 8am, cycle the 5-7 miles to work (25-30 mins, 2 hills) and then have a drink, shower, cup of tea and then a banana or an apple at about 9:30.

I find this works quite well for me, not sure if I'm losing weight faster/slower than before but it seems to suit my day. As long as I can resist the bacon sandwiches when I buy my tea, I should be alright.

I spoke to my GP (doctor) last week, he said that for a purely fat burning exercise, then cycling first thing in the morning before breakfast would be best. He then suggested a big glass of water when I get there, then 30 minutes later have breakfast.

Tom explains why much better than my GP did, but he said the same sort of thing.

So I leave at about 8am, cycle the 5-7 miles to work (25-30 mins, 2 hills) and then have a drink, shower, cup of tea and then a banana or an apple at about 9:30.

I find this works quite well for me, not sure if I'm losing weight faster/slower than before but it seems to suit my day. As long as I can resist the bacon sandwiches when I buy my tea, I should be alright.

I don't know if I can agree with this. physical activity on an empty stomach is stupid.

mmmmmmmm......bacon Sammiches

any

I agree. I think hairsplitting over "the best" tends to deter people. Just get out there and move.

I spoke to my GP (doctor) last week, he said that for a purely fat burning exercise, then cycling first thing in the morning before breakfast would be best. He then suggested a big glass of water when I get there, then 30 minutes later have breakfast.

Tom explains why much better than my GP did, but he said the same sort of thing.

So I leave at about 8am, cycle the 5-7 miles to work (25-30 mins, 2 hills) and then have a drink, shower, cup of tea and then a banana or an apple at about 9:30.

I find this works quite well for me, not sure if I'm losing weight faster/slower than before but it seems to suit my day. As long as I can resist the bacon sandwiches when I buy my tea, I should be alright.

Bacon sandwiches would be hard to resist.

I don't know if I can agree with this. physical activity on an empty stomach is stupid.

Why?

Bacon sandwiches would be hard to resist.

Resistance is futile.

Why?

yeah, why?
DR Stormcrowe used enough big words to convince me. It also confirms what my doctor said. I don't see why it's stupid, it's not like I'm running a marathon, I've just doing 30 minutes exercise before I eat anything.

While we're on the subject, what's the best post ride breakfast? DR Stormcrowe mentions a mix of protein and carbohydrates, well bread is carbohydrates right? and bacon is protein no? So...

yeah, why?
DR Stormcrowe used enough big words to convince me. It also confirms what my doctor said. I don't see why it's stupid, it's not like I'm running a marathon, I've just doing 30 minutes exercise before I eat anything.

While we're on the subject, what's the best post ride breakfast? DR Stormcrowe mentions a mix of protein and carbohydrates, well bread is carbohydrates right? and bacon is protein no? So...


You = genius. Bacon sandwich everyday.

Absolutely agree here.....:D

I agree. I think hairsplitting over "the best" tends to deter people. Just get out there and move.

Absolutely agree here.....:D

I don't agree with that. I don't think trying to find the time that will benefit me the most given my goals is wrong. Just get out there and do it is fine if I didn't have options to explore. But I do. So if I could go out in the morning and iinstead I go out in the evening, I'm cheating myself.

Actually, I should clarify that I'm not a Doctor, yet.......and when I am it's going to be a PhD in Health and Sports Psychology. I do have to and have studied fitness,nutrition and exercise science though as part of my field of study,as well as anatomy and physiology.

EDIT: 4:1 mix, protein/Carb complex is a good baseline. A Boiled Egg or 2 and a bagel, for example. ;)

yeah, why?
DR Stormcrowe used enough big words to convince me. It also confirms what my doctor said. I don't see why it's stupid, it's not like I'm running a marathon, I've just doing 30 minutes exercise before I eat anything.

While we're on the subject, what's the best post ride breakfast? DR Stormcrowe mentions a mix of protein and carbohydrates, well bread is carbohydrates right? and bacon is protein no? So...

EDIT: 4:1 mix, protein/Carb complex

Just to make sure I understand, that's 4 parts protien to 1 part card? What is the unit of measure for this?

Yep, 4 parts Protein, 1 carb and any standard of measure you want. That's why I gave it in ratio form. 4OZ protein to 1 oz carbs, in essence, to illustrate what I mean here, adjusted of course to meet your target caloric intake.. Lots of fluids as well to protect the kidneys at that protein level.Just to make sure I understand, that's 4 parts protein to 1 part card? What is the unit of measure for this?

I once Lost 28 lbs eating All you can eat Meat, Boiled eggs, carrots, celery.
Dr Stillman's Diet. No Breads or anything with sugar.

Actually, I should clarify that I'm not a Doctor, yet

Only a true doctor would deny being a doctor. Your secret's safe with me ;) don't worry I'll throw them off the scent.

Move along people there are no doctors to see here.

What I was agreeing with is that if too much detail is discouraging someone from exercising and getting active, forget the details and just get active for a start. ;) Learn as they go and just riding to have fun is still beneficial activity. ;)

If a person wants to go at it scientifically, then all to the better. At the base of it though, whichever approach you go is still beneficial. :DI don't agree with that. I don't think trying to find the time that will benefit me the most given my goals is wrong. Just get out there and do it is fine if I didn't have options to explore. But I do. So if I could go out in the morning and iinstead I go out in the evening, I'm cheating myself.

One more thing, if exercising on a calorie restricted diet, don't forget a good multivitamin and Calcium and such. Adult dose of a childrens chewable is more easily absorbed than the capsules, by the way and give you a sweet tasting start of your day as well. ;)

mmmmmmmm......bacon Sammiches

mmmmmmmm...... bacon sammiches

What I was agreeing with is that if too much detail is discouraging someone from exercising and getting active, forget the details and just get active for a start. ;) Learn as they go and just riding to have fun is still beneficial activity. ;)

If a person wants to go at it scientifically, then all to the better. At the base of it though, whichever approach you go is still beneficial. :D

I totally agree, Spin Doctor. See, you are a doctor already.

One more thing, if exercising on a calorie restricted diet, don't forget a good multivitamin and Calcium and such. Adult dose of a childrens chewable is more easily absorbed than the capsules, by the way and give you a sweet tasting start of your day as well. ;)

That's what the bacon sammich is for.

Yep, 4 parts Protein, 1 carb and any standard of measure you want.

I thought the optimum "recovery ratio" was 4 parts carb, 1 part protein:

http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm
http://www.horriblehundred.com/real_value_of_protein.htm (this shows 3:1, but it's still 3 carbs to 1 protein)
http://www.mlcmarlins.com.au/content/training/coaching_clinic/coachtips/trainrecovery.htm

Jeeeze! I did type that backwards! Thanks!

Many apologies, and I didn't catch it. My fubar!

I thought the optimum "recovery ratio" was 4 parts carb, 1 part protein:

http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm
http://www.horriblehundred.com/real_value_of_protein.htm (this shows 3:1, but it's still 3 carbs to 1 protein)
http://www.mlcmarlins.com.au/content/training/coaching_clinic/coachtips/trainrecovery.htm

Jeeeze! I did type that backwards! Thanks!

Many apologies, and I didn't catch it. My fubar!

Cool! I guess I can keep using my favorite recovery drink: http://www.tillamookcheese.com/OurProducts/YogurtAndSmoothies/Oregon_Strawberry_Yogurt_Smoothie.aspx

No matter how you do it, if you consume more calories than you burn, you'll gain weight; and if you burn more than you consume, you'll lose weight. A calorie is a calorie, a measure of energy (a food calorie is a kilocalorie...enough energy to raise the temperature of one kilogram of water by one degree celsius), and calories do count. Some of the gimmicks may help you burn more or help you consume less with less discomfort, but it finally comes down to intake vs. use...anything else would be a violation of the laws of thermodynamics.

But, what Tom is talking about is not a gimmick, but what is known to be true to help the body in its healing/building process after a workout.

I do agree with the calorie in vs. calorie out also.