ShortyDB43

So last year I used to by Bicycling (Magazine) every time a new issue was printed. Anyways, a little while ago I was on their website and found an article that was in one of the magazines I have here.

Here's the link:https://www.bicycling.com/article/0,6...6421-1,00.html

This article is awesome! It gives you Breakfast options for the type of rider you are and the time you have. They are all well balanced and in the right ball-park for calories and all that good stuff.

Enjoy,
Dana

BTW, there is 3 pages to the article so make sure you don't miss a page!

ShortyDB43

I decided to just post the recipes/article here for you all incase you didn't want to go to the site.

Fast First Meals

Variety, speed and ease are all important to a successful breakfast. These quick-menu ideas provide plenty of carbohydrates, lean protein and healthy fats to help you keep the pounds off and fuel your daily exercise.

Multigrain bagel with low-fat cream cheese, sliced melon, a glass of skim milk, and 100 percent fruit juice or sports drink

One to two cups of ready-to-eat, low-sugar cereal with skim milk, 1/2 cup of berries or one small banana, and juice or sports drink

Fresh fruit salad, two slices of whole-wheat toast spread with almond butter, a glass of milk, and fruit juice or sports drink

One cup of granola or muesli topped with nonfat or low-fat yogurt and berries, and fruit juice or sports drink

One or two whole-grain English muffins spread with whole-fruit jam, a handful of whole almonds or trail mix and a bottled low-fat yogurt smoothie

4 More Winning Habits of Big Losers

Those successful at shedding at least 30 pounds--and keeping them off--do more than just eat breakfast regularly, according to the National Weight Control Registry (NWCR). Here are other behaviors that can help you lose weight, too.

Crunch the numbers. Read labels, be mindful of the number of calories in food, and actively monitor and limit your daily intake to be sure that you're burning at least as many calories as you take in. Simple inattention leads to mindless eating.

Go low-fat, not low-carb. No matter how they initially lost weight, NWCR members reported that they kept the weight off by limiting fat, not carbohydrates, in their daily diets.

Exercise at least one hour a day. You've probably got this one covered.

Step on the scale. Those who maintain their weight use the scale at least once a week, and they take action as soon as they notice the number tipping north.

Your Best-Bet Breakfasts

THE LONG BURN

What: For endurance rides (three hours or more) of lower intensity, eat a broader spectrum of foods. The meal can include a higher percentage of calories from fat and protein. Eggs, waffles, French toast, pancakes and peanut butter are all good options. Why: Adding fat and protein will make the meal more filling and provide nutritional balance. What Else: On long rides, eat and drink on a schedule to ensure you stay fueled and hydrated. For an easy reminder, set a watch alarm to go off every 15 or 20 minutes, then take a sip or nibble.

3 Whole-Wheat Pancakes (4-inch diameter)

With 2 tsp. of margarine and 2 tbsp. of maple syrup
1/2 cup of fresh berries
8 oz. 100 percent fruit juice (no added sugar)
Coffee or tea, as desired

495 calories; 9g protein; 83g carbohydrate; 15g fat

HIGH-INTENSITY FUEL

What: An easy-to-digest, carb-heavy breakfast with some lean protein for shorter (up to two hours), fast rides. Why: Liquids such as smoothies are easy to consume first thing in the morning, even for those with sensitive stomachs. This menu is low in fat, which slows digestion, because the goal here is to supply glucose to muscles quickly. What Else: To speed recovery postride, have a minimeal of 150 to 200 calories that contains carbs and protein, such as a container of yogurt with two tablespoons of granola.

Fruit Smoothie

In blender, combine 1/2 cup of low-fat plain yogurt, 1/2 cup of orange juice or plain or vanilla soymilk with 1/2 banana and 1/2 cup of strawberries; add ice and honey as desired
1 slice toast with 2 tsp. jam or jelly
8 oz. sports drink, coffee or tea, as desired

425 calories; 10g protein; 92g carbohydrate; 3.5g fat

FOR EVENING RIDES OR DAYS OFF

What: When you're riding later in the day, you need a breakfast that will go the distance. Eat junk in the morning, and you won't have energy in the afternoon. Why: Oatmeal is one of the most satisfying foods you can eat. Its long-lasting energy keeps your blood-sugar levels in control until lunchtime. What Else: If you need a mid-morning snack, eat a piece of fruit, which provides fiber, and carbs for energy.

1 1/2 Cups Oatmeal

with 2 tbsp. of raisins, 2 tsp. of brown sugar and 2 tbs. of nonfat plain yogurt or 1/2 cup of skim milk
1 egg, scrambled
1/2 English muffin, toasted
Coffee or tea, as desired

440 calories; 22g protein; 70g carbohydrate; 9g fat

RECOVER RIGHT

What: This protein-focused meal is ideal for the day after you've completed a race, century or other epic ride. Why: Protein provides the essential amino acids that are the building blocks of muscle protein, and will help repair the micro-tears in your muscles that occur when you pound the pedals. What Else: Antioxidants also speed recovery. Some of the best sources: berries, nuts, herbs and spices, coffee, tea and red wine.

3 Scrambled Eggs (one whole egg with two egg whites)

1 English muffin with 2 tsp. of jam or jelly and 2 tsp. of margarine
8 oz. of 100 percent fruit juice (no added sugar)
Coffee or tea, as desired

500 calories; 24g protein; 63g carbohydrate; 15g fat

Nervous Stomach?
Some people cannot eat breakfast before a race or big ride, no matter how important they know it is to fuel up. "Try having breakfast right before bedtime, or wake up in the early hours to eat something, then go back to bed," says sports nutritionist Nancy Clark, R.D., author of Cyclist's Food Guide: Fueling for the Distance. "These strategies will help maintain a normal blood-sugar level and allow you to still function reasonably well in the morning."