Training & Nutrition - I'm starving - any suggestions?

Hey guys,

I just recently started getting more serious about cycling and have been logging about 100+- miles a week. It's been great so far, and I'm already getting into much better shape. I'm not losing a ton of pounds, but I can definitely feel the weight being reallocated - I feel about 10 lbs skinnier than I actually am if that makes any sense.

Anyway... since I've been riding so much I've found that I am absolutely starving all the time. I know I need to eat more to keep fueling, but I just can't seem to get full. It gets the worst at night, and I usually have a snack before bed. I try to keep it as healthy as possible - a protein shake or some cottage cheese - but I'm looking for more suggestions.

What have you guys found that's healthy enough and will still keep you full? I've had more of a weightlifting background in the past, so I know all about nutrition for that - protein protein and more protein - but I'm having trouble wrapping my mind around needing this many carbs.

I'm a bigger guy (6'2, 220lbs), but I have a really long torso and short legs (30' inseam), so I don't consider myself overweight. I'd like to drop to about 190-200 eventually, but that may not be possible given my frame.

Thanks!

Eat more Protein which should drastically curb your appetite. Keep cold grilled chicken around all the time, that way at night you can warm up a piece and have it for a snack. Most any exercise will increase your appetite.

I tend to eat lots of whole fat foods; raw milk, yogurt, nuts, avocados, peanut butter, stuff that keeps you full for a while. Add on top of that lots of root and leafy veggies, fruits, rice, beans, fish, chicken, burgers, whatever. Drink lots of water, it keeps your appetite suppressed. Just make sure you're getting enough calories.

Have a big breakfast.

Consider having a high protein snack in the afternoon.
An old trick is to eat a can of tuna right out of the can.
Something like that, but avoid sugar or a lot of carbs.
A sandwich would be fine, just as an example.
That should help avoid getting really hungry.

Eat more Protein which should drastically curb your appetite.

+1

I used to be constantly hungry the day after a long ride until I increased my protein intake. I noticed results immediately.

Every person is different so, while we can offer suggestions, you will have to do some experimenting. I am sure you have figured that out from your weight lifting (thats when I learned). For instance, I disagree with the big breakfast. It just makes me more hungry when I eat breakfast and I have tried everything from eggs to salads to dounuts. That being said I have found that higher quality protein isolates curb my appetite, and sugar cravings, better than regular protein. Also, peanut butter. I

At work I keep a mix of peanuts, dried cranberries and goldfish crackers, a handful is a bit under 100 calories. I eat a handful about an hour before lunch and then another handful and a piece of fruit a few hours after lunch, I find that this helps hold me over between meals. Also if I've ridden really hard I find my appetite almost insatiable for about two days, so I eat more. If your trying to lose weight then try including more vegetables in your meals, they work well as filler without packing many calories, but as I'm sure you know your form may suffer some or may increase less than you'd expect (trade offs).