Training & Nutrition - What to eat for breakfast 4 an early morning ride??

I'm used to eating a very big, very slow breakfast. My schedule has recently changed and I will need to do more early morning training. If I eat my normal breakfast, the time to prep, eat, and digest is like 2 hours.

What is a good quick breakfast that will give me a good start for an early morning ride?

"dinner"

"dinner"
You just wake up and ride without eating anything?

Some do.
What you should do is determine what works for you.
Riding on an empty stomach at 5am results in a slow ride for me. As does eating too much.
Plus, I have quite a few issues with various foods and what works for me won't work for everyone.
Lately it is a bowl of flax plus cereal in rice milk. 30 min later I am on my bike warming up. 15 min or so after that I am interval training.

Need more info: How long is your morning ride? Do you ride hard (hills, sprints, intervals) or easy base-building efforts? What do you eat for dinner? Do you eat while you ride?

If I am going out for an hour or less any time before 8:00 am, I just drink a bunch of water and maybe a glass of OJ. I will stuff something in my back pocket (power bar, gel, fig newtons) just in case I'm feeling it during the ride, but it's rare that I will eat that. If I'm going to be out much longer than an hour, I like a frozen waffle PB&J sandwich before I get dressed and check the air in the tires.

Need more info: How long is your morning ride? Do you ride hard (hills, sprints, intervals) or easy base-building efforts?

+1

If I am leaving the house at 5:30 for 100+ mile ride, I do my normal bowl of cereal and OJ. In the summer months I work out in the morning for an hour at a brisk pace or doing intervals, and then I ride before I eat breakfast.

Sometimes I ride on an empty stomach (2 hour or less ride), usually I'll have a bowl of oatmeal with soymilk and fruit, sometimes I'll just have fruit. Depends on how I feel.

Most nutritionist will tell you that riding on an empty stomach will actually encourage the maintenance of fat and the use of muscle as fuel. Your body treats fat like gold... and taking off when your glycogen levels are near zero tells your body to store the fat for the bad times.. like NOW! (ARGH! We're fleeing on an empty stomach!!!)

Even a few hundred calories will avoid that. Personally I prefer high fiber fruit - apples, bananas, berries. The fiber results in a slow release of carbs. Tell your body your not in panic mode.

Most nutritionist will tell you that riding on an empty stomach will actually encourage the maintenance of fat and the use of muscle as fuel. Your body treats fat like gold... and taking off when your glycogen levels are near zero tells your body to store the fat for the bad times.. like NOW! (ARGH! We're fleeing on an empty stomach!!!)

Even a few hundred calories will avoid that. Personally I prefer high fiber fruit - apples, bananas, berries. The fiber results in a slow release of carbs. Tell your body your not in panic mode.
Thanks, for the advice. I ended up doing pretty much what you said this morning.

I made a smoothie with some fruits, milk, yogurt, bit of granola, and some Metabolol II (protein/carb supplement powder). This settled pretty well within 30 mins.

As I will be doing half of my rides in the morning now, depending on the day, I will cover anything from endurance, intervals, hill training, sprint, strength on those morning rides.

The smoothie worked well, I will experiment with a few different versions and some other options.

Just to clarify... I wasn't looking for anyone to tell me exactly what to eat, I was just curious about what other people do in a similar situation.

I don't see not eating, or just having something really small as a viable option. For those of you that do that, your probably not getting the gains you should be if you do that. Carbondale already mentioned the main reasoning behind that. If you don't have enough ready energy your body EATS your muscle... your basically counteracting all the hard work you put into training by not eating right. I would rather cut my training time to ensure that I get proper nutrition, talk to any real athelete and they would no doubt agree.

Smoothies are good but not an option for me. No noisy food preparation at 5:00 am allowed in my house! I usually have a bowl of cold cereal or oatmeal with skim milk and dried fruit. And a big mug of coffee.

I've been riding on an empty stomach for my hour long moderate rides. But I am getting to where I must eat beforehand. Something. So a yogurt is what gets poured down. I then eat a meal after my ride when I get to work.

I'd love to see some studies on the effects of eating nothing, light, and a regular meal before working out. Anyone know of some links?

Thanks

Most nutritionist will tell you that riding on an empty stomach will actually encourage the maintenance of fat and the use of muscle as fuel. Your body treats fat like gold... and taking off when your glycogen levels are near zero tells your body to store the fat for the bad times.. like NOW! (ARGH! We're fleeing on an empty stomach!!!)

Even a few hundred calories will avoid that. Personally I prefer high fiber fruit - apples, bananas, berries. The fiber results in a slow release of carbs. Tell your body your not in panic mode.

My experience last year backs this one up.
I read somewhere that riding on an empty stomach encourages burning fat. So, I rode on an empty stomach 30 miles to work 3-4 days a week. I did not loose a single lb and I rode slow as all heck.
Just as you said eating a few hundred calories I can now maintain a higher speed with intervals thrown in. This simply was not possible last year. I am also sitting around my lowest weight since I was in my early 20s and smoking like a chimney.

I don't see not eating, or just having something really small as a viable option. For those of you that do that, your probably not getting the gains you should be if you do that. Carbondale already mentioned the main reasoning behind that. If you don't have enough ready energy your body EATS your muscle... your basically counteracting all the hard work you put into training by not eating right. I would rather cut my training time to ensure that I get proper nutrition, talk to any real athelete and they would no doubt agree.Your body doesn't start out with zero (or anything close) gyclogen stores in the morning so I don't think you need to worry about your body consuming your muscle. I like to eat in the morning but it may only be 300 calories before I go off and burn 2000-3000 calories.

From Steve Born, who's ridden back-to-back Furnace Creek 508s:
Hammer Nutrition - The Pre-Race Meal Guide
http://tinyurl.com/42axw9
"Most nutritionists" don't know squat about exercise physiology.

I've been commuting to work for the past year without eating before leaving the house, just drinking a 10 oz. glass of water and then eating a bowl of non-fat yogurt, whole-grain cereal and raw almonds for breakfast about 20 mins. after arriving at work.

My ride is 8 miles to and from work - I've lost 40lbs thus far.

What is a good quick breakfast that will give me a good start for an early morning ride?I would think that's a terribly "individual" thing. It is true, that a general consensus of exercise/medical literature supports the idea that you should indeed ingest at least "some" calories before a morning workout.

However, depending on the intended purpose(s) of your workouts, the need and content for your morning snack will vary. Face it, you used to "have a breakfast" -now all you'll have is a training snack.

Tough break.

I find that the best solution for early morning rides is to eat nothing, and have a sports drink during the ride.
It may not work for everyone, but it works for me.

If I eat anything, it'll be a granola bar or yogurt and I'll try to eat that at least 30 mins before getting on the bike. I generally find that if I eat more than that, my stomach gets upset during the ride.

You just wake up and ride without eating anything?

That's exactly what I did before my 35 km commutes.

For long rides, however, I like a can of Ensure ... goes down well, sits well.

a healthy balance of complex carbs and protein, I like oatmeal with whey or eggs and wheat toast something like that always gives me lots of energy.

I used to eat oatmeal, then I got bored and switched to a couple whole grain toast with this instant pudding, light tofu, soy milk, oat bran concoction. Recently I re-discovered zenbakery muffins sold at trader Joes. I usually eat one with tea and off I go for a ride (couple hours during a week). In general I found light breakfast to work well for me. If I eat too much I feel stuffed on a bike and just can't ride as well.

UD

"Most nutritionists" don't know squat about exercise physiology.

That's what I was going to say :thumb:

If you compare advice from mainstream nutritionists to that from nutritionists specializing in sports, it is very different.

I do oatmeal and maple syrup

What is a good quick breakfast that will give me a good start for an early morning ride?

A glass of some sort of juice and a cheap, crunchy granola bar. I can't drink OJ right before a ride, too acidic. I can put down other types, like grape juice or blended juices.

I have to have some sort of sugar in the tank or it's tough to go more than about 5 miles with any real pace.

Fig Newtons, a banana, a bagel or whatever happens to be around also gets the nod.

Make it the night before and have it sitting there ready to go. It's quieter and quicker.

I always do two pieces of plain spelt toast and a banana, about 30 mins or so before I ride.

If I have a long drive before a long ride (from Davis to Napa, for example) I will pack up my bike, etc. while having my morning joe. Then just before I hit the freeway, I stop and get a sausage/egg McMuffin from McDonald's. It feels me up, tastes good, and has the right balance of carbs, protein, and fat to start my day. Upon arrival, I will usually do a gu and/or a banana to hit the road with.

As far as the McMuffin is concerned, Men's Health and "Eat This, Not That" has this reference under "What to Eat for Breakfast" at
http://www.menshealth.com/eatthis/15-Top-Swaps/Breakfast_Sandwich.php

Sourdough toast - OJ - Apple -and Coffee. Get the kids off to school and I'm on the Bike.

I've started eating these http://en.wikipedia.org/wiki/Oatibix for a change from porridge oats. Add some hot water and some berries and you are good to go :) Don't get the bitesize versions though - full of sugar!

Oatmeal (original, not instant) works for me - 1/2 cup with 1 cup water. I sprinkle in a few Craisins so that as with CrackerJack there is a prize every once in a while. 2 min in microwave, then heat coffee. Finish cooking oatmeal for another 1 1/2 minute. This breakfast easily will keep me going for a 2 hr training ride even though the calories are quite low.

I eat 2 packs of instant oatmeal (the low sugar kind), and sometimes a bananna. That keeps me going until lunch after a 10 mile commute.

Smoothies are good but not an option for me. No noisy food preparation at 5:00 am allowed in my house!

I load the blender up in the kitchen, but bring it to the basement to run the motor. Works like a charm.

I load the blender up in the kitchen, but bring it to the basement to run the motor. Works like a charm.

Brilliant!

I load the blender up in the kitchen, but bring it to the basement to run the motor. Works like a charm.

Brilliant.

1 cup of oats along with 2 pieces of peanut butter toast- coffee with cream in my
water bottle- fills me up but not too much for my 21 mile ride to work. I've tried riding without eating- usually half way thru i have no power and i start to feel pretty weak. i usually eat a second breakfast of shredded wheat when i get to work.

1 cup of oats along with 2 pieces of peanut butter toast- coffee with cream in my
water bottle- fills me up but not too much for my 21 mile ride to work. I've tried riding without eating- usually half way thru i have no power and i start to feel pretty weak. i usually eat a second breakfast of shredded wheat when i get to work.

You really need that just to ride 21 miles? Sheesh. That's quite a bit of food, surely it is just slowing you down? It wouldn't even have digested by the time you've finished the ride - unless you are waiting a good while before riding!

Oatmeal or a banana for me. I don't ride well with too much food in me. I'd rather eat on the bike. I really find that dinner is the most important meal for me to watch. My morning ride performance seems to be more governed by what I ate the night before.

scrambled eggs toast with a little cheese and 2 cups of coffee. then as you leave the door down a small box of raisins. if you're in a bigger hurry - just swallow down a banana before the raisins but don't skip the raisins.

You really need that just to ride 21 miles? Sheesh. That's quite a bit of food, surely it is just slowing you down? It wouldn't even have digested by the time you've finished the ride - unless you are waiting a good while before riding!

I can't speak for lshaped, but I like to eat some oatmeal before I do this 22 mile out-back ride from my house. :rolleyes:

You really need that just to ride 21 miles? Sheesh. That's quite a bit of food, surely it is just slowing you down? It wouldn't even have digested by the time you've finished the ride - unless you are waiting a good while before riding!

do i need it- probably not, but my theory is to eat a large breakfast and then taper my food intake as the day goes on. it doesn't hinder my riding any as i don't feel full. breakfast is my favorite meal of the day and my weight has been the same for what seems like forever (i'm 6"2, 40 years old and 170 pounds).

Sometimes I ride on an empty stomach (2 hour or less ride), usually I'll have a bowl of oatmeal with soymilk and fruit, sometimes I'll just have fruit. Depends on how I feel.

Yep... some days nothing, some days cereal, some days eggs & a bagel.... Depends on the ride and how I feel and what I ate/did the day before.

2 beers, a pork chop sandwich and left over indian food... wait that's my pre-ride meal if I have a hangover.

I go for a PBJ and about 20 ounces of my electrolyte drink if I haven't been out all night drinking and ride first thing in the morning.

If I could it would always be pancakes and real maple syrup but I'm big enough. Usually a whole grain cereal or oatmeal with soy milk. Granola bars work for me, banana always, a good big glass of water and away I go.

do i need it- probably not, but my theory is to eat a large breakfast and then taper my food intake as the day goes on. it doesn't hinder my riding any as i don't feel full. breakfast is my favorite meal of the day and my weight has been the same for what seems like forever (i'm 6"2, 40 years old and 170 pounds).

Well, whatever works for you, we are all different after all :thumb:

I can do up to 50 miles ok on an empty stomach (although haven't done so in a while!). Oats are the way to go though - of all the breakfast's i've tried, oat based foods keep my blood sugar steady for the longest.

Up at 5am, get dressed whilst eating Apricot and Yoghurt Muesli bar and 500ml water. After dressed, on bike. Ride to local group ride meeting point, down another Apricot and Yoghurt Muesli bar. 39 grams complex carbs, half in effect after warm up, other half overlaps. Stomach noticeably empty 1km from home. Thats what works for me-I can't get cereal or milk products down inside of half an hour, I gag.

I'm used to eating a very big, very slow breakfast. My schedule has recently changed and I will need to do more early morning training. If I eat my normal breakfast, the time to prep, eat, and digest is like 2 hours.

What is a good quick breakfast that will give me a good start for an early morning ride?

i usually ride without much of breakfast, i take gels and water. Have done oatmeal or bananas.


"dinner"
I have found that makes the biggest difference.


Sometimes I ride on an empty stomach (2 hour or less ride), usually I'll have a bowl of oatmeal with soymilk and fruit, sometimes I'll just have fruit. Depends on how I feel.

I usually ride especially during summer months with no breakfast.

I usually mix oats into a protein shake w/water. From Coach Levi I got the idea to just have oatmeal microwaved with milk. I get more cals that way for long rides and save the shake for later.

Oatmeal... every morning.

It provides a steady souce of carbs while the brown sugar / honey offer a more immediate sugar boost.

I have also been making power bars so these are a good substitute... cut into halves they are nearly 200 calories each and contain oats, local honey, maple syrup, and peanut butter. Some batches get chocolate chips or roasted almonds and sunflower seeds and the nuts really add to the flavour and increase the protien content.

It's a good balance of carbs, protein, and fat.

What is a good quick breakfast that will give me a good start for an early morning ride?


I like a peanut butter and banana sandwich on whole grain bread before a morning ride.

"dinner"

QFT.



I ride at 5 am for about an hour and a half.(28 mile group ride, 3 sprints) I can only tolerate coffee but not too much. Whey protein mixed with coffee over ice for recovery. Chocalate/Caramel protein powder is the bomb!

I found that my normal muesli + milk about 15-20 mins before my morning commute didn't agree with me. So I used to prefer a grain bread toast with no sugar marmalade/honey along with a glass of juice (or water based squash) + a cup of coffee. This normally worked out better.