peripheral

Does anyone know of a well-balanced diet that really contributes to the performance of a road cyclist? I have a feeling I'm not optimizing my performance because of a lousy diet. Any help would be greatly appreciated! Thanks.

Markio

Grilled chicken, salads, and pasta...

Not necessarily in that order... don't get fried foods... don't load up on sugars / carbs if you're not going to use them

hi565

Food for Fitness: By Chris Carmichael.

That has EVERYTHING you need to know about nutrition for cycling.

peripheral

Sounds good. I had an idea, but that sounds about right. Thanks!

peripheral

I'll definitely check that out. Thanks!

tvphobic

More info at https://www.bikeforums.net/training-nutrition/

peripheral

What do you recommed eating prior to riding? And how long before going out?

macca123

EVER HEARD OF CARBOHYDRATES? Seriously that is the best fuel for any sport full stop. Try the atkins diet for a week and ride 700 km's!!! I DARE YOU. RICE, PASTA, BREAD. For snacks on the bike I go for K-Time apple muffin bars . Make sure you get your carbs and protein up after a hard ride (chocolate milk) If you are having a rest day or an easier week dont have too many carbohydrates before you go to bed because it will just turn to fat. Eat your salads etc and I recommend a multivitamin and some juice everyday!

This is what I plan to eat but often I manage to snack a lot As long as you ride as much as me you wont put on weight however, maybe a few kg's over the christmas break but it falls off when you get back into it.

I was 53.5 at the end of november now I am 57. The reason for this is because I had a 10 day break from riding 2-12 then rode until the 23rd and experienced over training symptoms (rode a little too hard after my break) After that I have only ridden twice! so its fair to say december was a recovery month.

My point is you have too watch your weight in an unbiased and knowledgeable manner so you can tell what is happening to your body. You have to know what to put in it and you have to know not too ride to hard when its 40 degrees celcius outside lol.

terrymorse 

The most important thing about diet is to make sure you get enough of the right macronutrients: carbohydrates and protein.

As an aerobic athlete, you need about 1.2-1.4 g of protein per kg of body mass. This is more than a body builder needs.

The bulk of the rest of your diet should come from carbohydrates. Lots of carbohydrates.

Here's a good summary article.

peripheral

Yeah, I've put on some weight since the summer months ended. In the summer I try to ride about 40 miles a day. But on occasion, I get very tired towards the end. I think it's because I don't eat right before the ride. I've known that carbs provide a good source of energy, so I'll just eat more of them before riding. I truly hate the winter because it relegates me to my trainer and it's really not that much fun. But your advice is really helpful. Thanks!

Markio

Try to eat a powerbar for each hour you ride... that should re-load you pretty well.

pedex

Depends on how much riding your doing too........the more you ride, the more important what you eat becomes. To an extent, lots of hard riding will dictate what you will eat anyway.

caligurl

eat healthy and clean! low fats.. GOOD carbs (whole wheat pasta, whole wheat bread)... if you are just going for a 20-30 mile ride... you can get away with getting your carbs from veggies.. you don't need to eat a big ole bowl of pasta!

i eat slow cooked oatmeal for breakfast (or lunch) before a ride! it's healthy and it's carbs..ss (but good carbs)

atkins sux! if you want to go on a healthy but named diet.. do south beach! it allows veggies and GOOD carbs!

how much and how hard you ride determines what you need to eat! most recreational riders can eat a normal, healthy diet with no added carbs!

bbattle

Well, Training and Nutrition forum is that way ===>

But since you asked, I suggest some single malt Scotch, a nice filet mignon, and some wild rice pilaf.

thewalrus

people have already mentioned chicken above as good protein source.

I live in an area with lots of good (but somewhat greasy) middle eastern takeout food. lebanese, turkish, syrian, etc...

falafel

shawarma

hummus

tabouleh

rice

pita bread

all good!