Lazy weekend nutrition
I've been getting into the lazy Saturday thing where I stay up late on Fridays and then get my 8-9 hours of sleep. This makes my Saturday short and I am usually awake by noon. What should I do for nutrition if I plan on a 40-50mile ride?
Today, I had a slice of whole wheat toast with 2tbs peanut butter and a glass of OJ. I left for my ride at 2 and chomped on some fresh cherries, about 6oz.
When I got back from the ride, I had drank 4 bottles of water and was a bit hungry. I grabbed a glass of milk with Muscle Milk. Now I am whoopin up a recipe from Carmichael's Food for Fitness, the Mediterranean Lemon Chicken with mashed potatoes.
I feel like I am lacking calories and carbs, but doing well on the protein. What do you guys think I should do on days like these? If I can help it, they will remain for the rest of the summer!
Tonight might last into the late hours, but I doubt it. If it does, I usually consume ~4-6 beers, mostly Guiness and Bass Ale Black and Tans. Possibly a late-night snack if I'm out with people.
... I am 21, male, 185lbs, riding ~60-70%Max HR
Thank you for your help!
Lacking carbs? Ever heard of pasta and rice?
yeah, pasta and dirty-rice are a great source for carbs. Personally, I hold protein & fat fixed in quantity, and adjust the carb-intake to match the amount of activity. So a short day may have 2000 calories while a long 100-mile day might see me eating 4000 calories. The difference is mainly from carbs.