Training & Nutrition - Lingering fatigue & headache

Hi folks, quick question about a recent issue I've been having following a ride this weekend. Let me start by saying that I'm not exactly a picture of health, particularly my diet, but my weight is pretty good and I'm in good cardio condition.

I went on a 60 mile ride yesterday and didn't eat too much before I started. Since the ride started early, I had a Clif Bar in the morning, plenty of water, and a Clif Bar halfway through the ride. I didn't bonk or anything, having plenty of energy to get me through the entire ride. I drank two full water bottles on the ride and quite a lit of water when I got home.

The problem that I had was that for the rest of the afternoon, I had a nagging headache and felt particularly sluggish. This headache continued through today and I've felt a little under the weather, energy wise, all day.

I ate a burger and fries about an hour after my ride and a PB & J sandwich, and about 5 halloween size candy bars. Yes, I know, not exactly healthy but what can I say, I used up a lot of calories on my ride and I was famished for some junky food.

I never replaced my electrolytes, assuming that I didn't get any from those other food sources I cited.

Does anyone have an idea why I am having this headache, sluggishness? I have a feeling that I've depleted some nutrient(s) exercising and I haven't replaced them. Of course, I have no idea what nutrient(s) I might need. What are good recovery foods, and specifically, what nutrients do I absolutely need to replace? Is this related to electrolytes?

u didnt take on extra electrolytes and you needed protein upon refuel postride.

I do it too, dont worry, tommorow youll feel fine, just takes longer to recover without lytes and tein.

good luck

u didnt take on extra electrolytes and you needed protein upon refuel postride.

I do it too, dont worry, tommorow youll feel fine, just takes longer to recover without lytes and tein.

good luck

So, to clarify, I need to consume electrolytes before my ride, and during I suppose? Is there a good source for electrolytes besides Gatorade or similar drinks. Are there foods or energy bars packed with electrolytes. I'm a big fan of Harvest and Luna bars, do you know if these have them? Come to think of it, did my Clif Bar?

Protein, I can understand, thanks for the heads up.

In a situation like that, walk in the door, throw a banana, protein powder and anything else you feel like into a blender. And drink it.
I know right after you don't want to. This is real easy stuff. Eat a good healthy breakfast. Have your clif bar while riding. And have something to eat after. If you had a breakfast, you can skip the drama and have a lunch after you shower. It's a lot to ask, I know.

In a situation like that, walk in the door, throw a banana, protein powder and anything else you feel like into a blender. And drink it.
I know right after you don't want to. This is real easy stuff. Eat a good healthy breakfast. Have your clif bar while riding. And have something to eat after. If you had a breakfast, you can skip the drama and have a lunch after you shower. It's a lot to ask, I know.

Thanks for the advice. Any protein powders you recommend?

Hi,
Check out www.proteinfactory.com I did an order with them today, oddly enough. I bought 10 pounds of milk protein and 3 quarts of hemp oil. I do a couple orders a year, don't think I chug a lug all that in a weekend :D

I make fruit shakes. Its what I have for breakfast most days. There's 2 of us, and for 2 servings I put in a couple cups of unsweetened soy milk, a scoop of milk protein, a banana, a variety of fresh and frozen fruit (whatever you like, I always throw in frozen mixed berries) and a tablespoon of hemp oil. Actually, I put in a little honey, too. Takes about as much time to do as it does to type.

This gives a mix of about half soy and half milk protein. That's not bad. You ask 10 guys, you'll get 10 different opinions. I've tried em all, including some really disgusting ones. What I do is effective and relatively cheap. You can (and will) try others. I would only caution that overloading your system with predigested
protein might have unpleasant health consequences later in life.
One that I like and heartily reccomend is egg protein. It's my favorite. Regettably good egg protein is expensive. I don't much care for the egg protein at the Protein Factory. It's cheap, but it ain't the good stuff. One alternative to all this is to get a halfway decent protein bar (none are better than halfway decent, and watch out for weird ingredients - some are actually very bad for you). As soon as you get done from a monster ride, just toss down a protein bar, and maybe a banana.