Training & Nutrition - What do you eat BEFORE and AFTER?

I try to stuff myself with slow carbohydrates like pasta or oatmeal before the ride. After the ride I yearn for proteins, like fish (I don’t eat mammals) or beans, to recover fast and ”feed” the body (muscles). Nothing is so wrong as a big plate of pasta AFTER the ride.

What do you eat before and after?

Depends on the ride. For two hours of training -- intervals, climbing, rolling -- it's usually a breakfast of yogurt with fruit and a couple of pieces of bread with peanut butter. That's my every day breakfast, and I ride every day. For lunch, I'll have a salad with some tuna, or chick peas, or some other protein, a couple of pieces of bread and cheese. That's a typical lunch, and I won't change anything if I have a 2-hour afternoon ride.

On the other hand, on morning when I'm going out on a 3-4 hour group ride, like last Saturday, I'll have a breakfast of a big bowl of Cheerios with fruit, scrambled eggs or an omelette, and MAYBE a piece of toast.

I'll eat on the ride.

After a long ride, I always crave red meat.

Before a century or on a tour type activity, I always eat oatmeal and some juice. Oatmeal has one of the highest glucosamine indexes available - it releases energy very slowly.


Immediately afterwards, I crave fruit. Later, a more substantial meal, but not right away.

After a ride, I eat both high-protein and high carbohydrate foods. These are important in rebuilding muscles and restoring muscle glycogen, both of which speed muscle recovery.

There has even been some evidence that moderate fat consumption after hard exercise releases fat-clearing enzymes that help clean your arteries. But in general, I still prefer lower-fat foods, and avoid fried foods as much as possible.

Peanut oil is one of the most healthy fats. I try to eat natural peanut butter instead of the "solid" kind, since the hydrogenated oils in it are counterproductive.

Each morning, I have a bowl of home made granola with fresh fruit and honey on top. I also have a cup of fresh squeezed OJ. I try to eat atleast an hour before my ride. Depending on the ride, and the day, I may add a bagel with cream cheese.

After the ride, I usualy end up eating a burrito (been and cheese) or a tuna-fish sandwitch.

Forgot to mention, I always eat a bannana right after the ride; before I take off the shorts and hit the shower. I also drink 16oz of water w/ Cytomax (Lemon Lime Recovery) just before, and after the ride.

I try to get in a lot of complex carbs both before and after. In my opinion, potatoes are the greatest things to eat for sustained energy. I also eat a lot of granola, bread, carrots, and raisins. These things are also great because they're small so you can carry them with you in case you get bonked. You can take a rest and get some carbs back in your system.

I too, crave protein after a hard ride. I don't like eating anything heavy though. A sandwich is usually good enough. I'm usually a bit hungry after a ride, but not famished (until a few hours).

I like oatmeal in the morning but that's my regular breakfast. It has to be something that goes down easy and digests well. Nothing like a bran muffin or bagel. I love a cliff bar during long rides. Mostly I'll drink. Found the Endurox r4 is the best stuff in the world for recovering. I'm never sore. I drink it during or after a ride. Post ride meals are usually rice and some type of protein bean like soy beans. I love a bowl of pasta with some parmessan cheese after a ride. It works for me. I haven't bonked yet. Wish I could eat Salmon but I can't stand fish.

Cannondale

I go with oatmeal, pancakes, and coffee the morning of a ride. I try to eat a lot of it two or three hours before ride time. I also make sure I bring some snacks on the ride, in the form of Fig Newtons, GU, and Clif bars.

After the ride, I eat whatever I can get my hands on. Burgers, pizza, fries, beer, nachos...you name it. After all, I just worked my ass off for three or four hours and I've earned the junk food. :)

For breakfast, I always have cereal, usually my Grapenuts with fruit and honey on top. Will have a power bar on the ride. Can't start the day without coffee, just can't .
Tried something new when after a long ride, got home and was exhausted. A peanut butter sandwich with sliced banana in it, with a little honey. I was almost bonked and had house chores to do. it worked. Usually it is like a turkey sandwich and yougurt.
When commuting to work, I can't be beat. I uaually start the shift with juice and a Jogmate muscle recovery pudding. Gets me over the achiness, I feel. Need instant energy, boss not enthused about cycling to work already. I tell him, never felt better and mind clear. a shower and a snack and I am more than ready for work.

I didn't know that about oatmeal- you learn something new every day. However, when it's very warm I'm not that inclined to eat hot cereal.

If I know I'm going out for a big ride I'll eat a big breakfast with eggs, toast, cereal the works. Sometimes (frozen) pancakes. If I don't go out right after or it's not till the afternoon, I'll make sure I eat a banana before. Bananas are ideal!