Advertise on Bikeforums.net



User Tag List

Results 1 to 8 of 8
  1. #1
    Member
    Join Date
    May 2011
    Location
    Ottawa, ON
    Posts
    45
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Question about eating proprely to fuel by body

    Good day,

    Since I started to commute, I feel really good and seems like I have more energy at work. (Desk job) However I start to think that I am not eating the right thing to fuel my body because I will hit several ‘plateau’ during the day and get so sleepy.

    Here is my typical day:

    Wake-up at 6:45 and hop in the shower
    Get the kids ready and leave the house by 7:45 (usually I just grab a fruit)
    At work around 8:30 – eat a big bowl of cereals, cheese and a glass of milk or juice
    Lunch at 12:00 – usually the left over from last night diner, yogurt, water or juice
    Around 15:00 – grab a snack (nuts bar with mix fruits)
    Heading home at 16:30
    Diner time is usually around 18:00
    After 21:00 – I usually grab a snack (vegetables, fruits or some kind of treats )
    Bed time is no later than 23:00.

    The ‘plateau’ that I usually hit is around 10:30-11:00 and 14:30-15:00. At that time, my body seems like it is asking for something as my energy will just drop drastically. I sometime find that I can slowly fall asleep.

    I am not looking to loose weight or to get into a diet but looking for some suggestion on what I can eat to properly fuel my body.

    So let me hear you suggestion.

    Thanks

  2. #2
    Senior Member
    Join Date
    Jan 2011
    Posts
    78
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Cereal will put you to sleep because it is loaded with carbohydrates. Same with juice. Too many carbs raise your blood sugar and your body responds by releasing lots of insulin which in turn lowers your blood sugar. Try to balance your macronutrients with a little more protein and fat (the good kinds, like olive oil or from tree nuts). A more balanced meal will digest slower and the sugars will be absorbed more slowly, slowing your body's insulin response. I find that I have fewer highs and lows by eating many smaller meals throughout my day. I don't eat anything before riding to or from work, I just try to burn some stored energy so that my body will be ready to store more when I do eat my meal.
    Tell me and I will forget; Show me and I may not remember; Involve me and I will understand.

  3. #3
    Senior Member
    Join Date
    Apr 2011
    Location
    San Antonio, TX
    My Bikes
    Trek FX 7.2
    Posts
    238
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by webtwo View Post
    Cereal will put you to sleep because it is loaded with carbohydrates. Same with juice. Too many carbs raise your blood sugar and your body responds by releasing lots of insulin which in turn lowers your blood sugar. Try to balance your macronutrients with a little more protein and fat (the good kinds, like olive oil or from tree nuts). A more balanced meal will digest slower and the sugars will be absorbed more slowly, slowing your body's insulin response. I find that I have fewer highs and lows by eating many smaller meals throughout my day. I don't eat anything before riding to or from work, I just try to burn some stored energy so that my body will be ready to store more when I do eat my meal.
    In addition to this info, you can switch your sources of carbohydrates from simple carbs (sugar, fruit, etc) to complex carbohydrates (whole grains, starches, fiber, etc). This will cause a slower conversion of the carbs into blood glucose which will give you a slower release of energy instead of a big spike which results in an insulin-induced crash.

  4. #4
    imi
    imi is offline
    aka Timi imi's Avatar
    Join Date
    Feb 2009
    Location
    Gothenburg, Sweden
    My Bikes
    Bob Jackson World Tour (touring) and a Miyata 100 (commuting)
    Posts
    2,034
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    hmm... your diet looks pretty healthy. Are you getting enough healthy fats; olive oil, nuts, avocados etc for long term energy?
    I would even suggest that due to your morning exercise your body may want rest to recuperate. Any chance of getting a power-nap at lunch time?
    After a nap I usually need something sweet (chocolate, raisins, biscuits) to "rewake" (well, and an espresso, but you don't seem to be a coffee drinker...)
    More water maybe?

  5. #5
    Member
    Join Date
    May 2011
    Location
    Ottawa, ON
    Posts
    45
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Thaks guys. I'll try to eat more of 'fats' food. Being an asian, our meal does not always contain all of the necessary fats that y'all refer too. I guess I'll have to find some alternative for it.


    Quote Originally Posted by imi View Post
    hmm... your diet looks pretty healthy. Are you getting enough healthy fats; olive oil, nuts, avocados etc for long term energy?
    I would even suggest that due to your morning exercise your body may want rest to recuperate. Any chance of getting a power-nap at lunch time?
    After a nap I usually need something sweet (chocolate, raisins, biscuits) to "rewake" (well, and an espresso, but you don't seem to be a coffee drinker...)
    More water maybe?
    You are correct. I don't drink coffee at all. Very very rarely will I drink one but usually it will be the weekend when I am sitting at a coffee shop. Beside that, never really felt like I needed it.

    I do have some power-nap at lunch when I feel very tired but I try not to often. I don't want my body to get use of getting that 'rest time' at a certain time during the day. (but power-nap are good!!)

  6. #6
    Senior Member tarwheel's Avatar
    Join Date
    May 2007
    Location
    Raleigh, NC
    My Bikes
    Waterford RST-22, Bob Jackson World Tour, Ritchey Breakaway Cross, Gunnar Crosshairs, De Bernardi SL
    Posts
    6,185
    Mentioned
    8 Post(s)
    Tagged
    1 Thread(s)
    I keep a supply of healthy snacks in my office for those mid-morning and afternoon periods. Stuff like granola bars, nuts (almonds and peanuts), yogurt, cheese. I also drink coffee in the morning and a Diet Coke in the afternoon. Going for short walks also helps.

  7. #7
    Come here often? <wink> exile's Avatar
    Join Date
    Mar 2008
    Location
    Wilmington, DE
    My Bikes
    2008 Surly Long Haul Trucker, 1999 Jamis Exile
    Posts
    2,846
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I'm actually thinking it maybe a combination of the milk and cheese he has for breakfast that accounts for the 10:30 - 11:00 feeling. Both substances contain tryptophan which can act like a mild sedative. The later time can also be because of the yogurt or lunch time feeding. However, It can also be part of your circadian rhythms.

    Maybe change your diet around a little to see if it works. replace the cheese and yogurt with a hardboiled egg or 2 (both fat & protein) and see if that helps.
    lil brown bat wrote:
    Wow, aren't other people stupid? It's a good thing that we're so smart. Yay us.

  8. #8
    Don from Austin Texas
    Join Date
    Jul 2009
    Location
    Austin, Texas
    My Bikes
    Schwinn S25 "department store crap" FS MTB, home-made CF 26" hybrid, CF road bike with straight bar, various wierd frankenbikes
    Posts
    1,165
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by mttx View Post
    Good day,

    Since I started to commute, I feel really good and seems like I have more energy at work. (Desk job) However I start to think that I am not eating the right thing to fuel my body because I will hit several ‘plateau’ during the day and get so sleepy.

    Here is my typical day:

    Wake-up at 6:45 and hop in the shower
    Get the kids ready and leave the house by 7:45 (usually I just grab a fruit)
    At work around 8:30 – eat a big bowl of cereals, cheese and a glass of milk or juice
    Lunch at 12:00 – usually the left over from last night diner, yogurt, water or juice
    Around 15:00 – grab a snack (nuts bar with mix fruits)
    Heading home at 16:30
    Diner time is usually around 18:00
    After 21:00 – I usually grab a snack (vegetables, fruits or some kind of treats )
    Bed time is no later than 23:00.

    The ‘plateau’ that I usually hit is around 10:30-11:00 and 14:30-15:00. At that time, my body seems like it is asking for something as my energy will just drop drastically. I sometime find that I can slowly fall asleep.

    I am not looking to loose weight or to get into a diet but looking for some suggestion on what I can eat to properly fuel my body.

    So let me hear you suggestion.

    Thanks
    Here's what the typical reformed hard-core alcoholic such as I will do: just drink a quart or so of STRONG coffee whenever you feel sleepy during the day.

    No longer drink, no longer smoke (quit @ 5 packs/day in 1974) -- got to have something to be strung out on. Perhaps I should call cycling enough of an addiction and moderate the caffeine -- yeah...right!! Maybe tomorrow, maybe next week, next month, next year....

    Don in Austin

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •