Training & Nutrition - Energy...naturally

Here's a question... What foods naturally give energy other than pasta and protein shakes and bars?

My eating habits have changed recently where I don't eat a lot of breads, pasta or processed sugars or meats or chocolate. My thinking is that if I eat a lot of veggies, non-processed grains, dried fruit and nuts this could accomplish the same as shakes and bars.

No angel however....my hangup......coffee!!

I do notice that my brain wants to eat a lot when I am done (recovery) and I am wondering what I could give it besides just down time in order to not over eat after riding.

Any thoughts??? Have a great day all.....

Generally the majority of one's caloric intake should be complex carbohydrates - pasta, potatos, bread are all good sources. Generally, the less processed foods have higher densities of fiber and nutrients in them.

The lower your caloric intake, the more careful one needs to be with diet. The reason for this is you can not afford any "empty calories" that is foods that are low in nutrients and high in calories (candy bars, ice cream, potato chips). Now if you are burning a stack of calories per day (say you are riding 70 miles per day) well then it is almost hard to not get your nutrients unless you are living on *shudder* big Macs & fries.

Ah the recovery binge. I find if I ride really hard, I have a nearly irresistable urge for a big pancake with lots of syrup. I suppose my blood sugar is low and I have depleted my muscle glycogen. If I ride the same distance at a slower pace, cereal and fruits seem just fine.

I find bread rolls to be the best thing for single day long distance rides. I also find fruit and salads to be very good on tours.

Like Pat says, most of your cals should come from complex, long-chain carbs. eg. potatoes, brown bread, brown pasta, brown rice and helpings of fresh fruit.

Protein shakes are not so important when doing longer rides but believe it or not fat is. Make sure your diet is not strictly fat-free as this is one of the bodys main energy resources. Once your glycogen stores have been depleted, the body will then start burning its fat off.

After a ride I try and throw a mixture of carbs and protein down my neck as soon as possible. :)

I usually protien up three days before a long ride. Generous helpings of fish and poultry, some red meat. The next days are corbo city, pasta, pasta, bread, and oh did I mention pasta. Of course getting the vegs in the whole time. Then..
Post ride its is this everytime. Double Cheese burger and Shiner Bock Beer!

Not exactly science, but my body, and my doctor don't find anything wrong. That is if I don't over due the Beer.

If you want good quality intake of "energy foods" you have to stay away from the High GI foods like potatoes, rice, white breads, beans, etc. These types of foods (high GI) tend to be converted to sugar too quickly and get converted to bodyfat. These types of High GI foods are to be consumed right after working out because due to these types of foods being converted to immediate use by the body, they are ideal for the body to replenish its glycogen stores in the muscles.

However, the best kind of foods for keeping uneccessary (sp?) body-fat to a minimum and more consistent energy flow and supply consumption of the body, you need to consume foods on the medium to low GI foods.

If you don't know what foods are classified as low to Med GI foods, use any search engine and they will show you plenty of sites with useful lists and info.