Okay - so here's the deal. I do Weight Watchers. I've lost about 83 so far and would like to lose another 25. I've also started to train for my first century ride. On my long ride days (last Sunday I did 44 and am increasing 10% each week, so I'm on the bike for 2.5+hours), I'm starving within 60 minutes after finishing but what's also happening lately is I have "hungry days" for the next day or two. Before my ride, I usually have oatmeal, made with milk and some raisins. Now, about half-way through I'll have some peanut butter on a lite english muffin (high fiber) or a granola bar, and now that it's warm, usually some Gatorade in addition to water throughout. With WW you get "bonus points" for exercise which I do use on food (I ride to eat ), but here's my conern, am I using them on the wrong things which is why I have those hungry days for the next day or two? (I'm assuming chocolate, wine, lasagna, may not be the best choices ).
So what should I eat after a long ride, simple carbs (e.g., pasta, potatoes, white rice, fruit)? Complex carbs (e.g., grains, whole wheat pasta, brown rice)? Protein (chicken, steak, fish)? A combo? Should I be having some healthy fats in there too?
Thanks for the help!