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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-15-04, 08:56 PM   #1
leadbutt
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What kind of food do you eat???

I've been training for my first century which is coming up at the end of April. My training has been going well, but I've noticed a decline in performance since I've took a new job...

Although it may sound like I'm blaming my choice of employment, the problem is with my eating habits...I don't eat as smart as I should because, honestly, I'm not sure what to eat...

SO I'm asking, what kind of food do you guys eat? Breakfast? Lunch? Dinner? snacks?

I try to steer clear of fried foods. However, I get confused when someone says no steak, but I know it can be a good source of protein (or so I've also been told)...It's also hard to find something GOOD when you have to eat on-the-go at work...

Which restaurants would you recommend??? Are Subways what they're cracked up to be?? which sandwiches???

Another problem i've had and I'll begin a new remedy tomorrow is my lack of hydration...I've had to switch from a liter every two hours to a liter every six to eight hours...Working in retail like I am now with the management looking over your shoulder makes it hard to 'escape'...I did go and buy a small Camelbak today to conceal under my vest...At least I'll get back to 1 liter every two hours...

The ultimate goal is to go from 220 to 180 (I'm 6'3")...I've tried to count calories but it's been hard to keep track since my eating has been kinda sporadic at times...

Anyways, any suggestions would be appreciated...
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Old 03-16-04, 08:46 AM   #2
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I too have a tough time finding correct foods to eat while I work. I don't really count calories, but I will look at serving sizes and calories from fat of what I eat. One thing that I have learn is vending machines are the kiss of death. The idea, for me at least, is to cut the bad calories and replace them with more of the good. In the morning, if I have time, I will either eat oatmeal or a balance bar. Lunch is usually very light for me, a little pasta bowl, or left overs from home.

Dinner is my "big" meal. I try not to pig out and more or less eat about as much as my girlfriend. One thing I learn from dating her was splitting meals helps. We were too poor to really afford a $30 meal when we ate out, so we'd split something and only spend $15. One thing I have learned is that Americans have a twisted view of a "serving size". If I fix a dinner, I will make it last for at least 3 meals (saves money too).

As far a subway goes, you can look at the nutrional information in the restaurant, and probably on their website too. Jarrod, the guy that lost all that weight, went to my college and I went to the same subway as him. I don't think subway is bad, but just remember their information is without cheese, mayo, etc.
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Old 03-16-04, 08:50 AM   #3
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Quote:
Originally Posted by leadbutt
I've been training for my first century which is coming up at the end of April. My training has been going well, but I've noticed a decline in performance since I've took a new job...
Same here. My performance has dropped since I got a job.

To help me make correct food choices I bring my lunch. Even though I work in a hospital, the foods they offer aren't always healthy. Sometimes very unhealthy.

If you get hungry between meals (like I do ) try eating half a Power Bar or Balance bar or some fruit.

I make lunch my big meal of the day and supper my smallest meal.

Just eat as healthy as you can but don't cut out too many calories or carbs. You need them for riding/training.
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Old 03-16-04, 01:43 PM   #4
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OK, I'm not traing for a century, nor am I a road rider. But in the heat of mountain biking seaon, I eat ALOT. Almost every 3 hours. I still lost 20 pounds last year eating almost 2700 calories a day because I biked so much.


Quote:
SO I'm asking, what kind of food do you guys eat? Breakfast? Lunch? Dinner? snacks?
Preride breakfast - OJ, wheat toast with peanut butter (ONLY IF I RIDE)

Breakfast - soy milk and cereal, or oatmeal with raisins and walnuts, coffee (8 oz.)

Lunch - Some kind of leftover (see dinner); homemade veggie/bean soup; salad with beans and veggies; sometimes tuna or turkey sandwich on wheat, cookies (homemade low-fat kind)

Snacks in AM and PM - yogurt, fruit, my own trail mix, hard boiled eggs

Preride snack - same as preride breakfast. It's cheap and does its job. Or apple w/peanut butter. (ONLY IF I RIDE)

DInner - veggie and bean enchiladas; homemade veggie pizza; some kind of chicken stew concoction I make; big salad with a meat and starch. I cook alot!

I think red meat is fine, just keep your portions in check and make sure the cut is lean. A portion is the size of a deck of cards. It should be more like a side dish and not the main dish. We're not vegetarian but I eat alot of vegetarian meals. I try to get lots of protien and I eat carbs (they are good!) I always eat dessert too, but it's homemade stuff with lower in fat options.

If I'm riding that day, I indicated what I eat for a snack. On days I don't ride, I don't eat this.

I have an energy bar recipe if you're interested. The first thing I thought was was is your protien intake?
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Old 03-16-04, 08:34 PM   #5
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I have an energy bar recipe if you're interested.
I am interested.
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Old 03-16-04, 10:15 PM   #6
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Yea, if you want to post the recipe or just e-mail me, that would be great...

I've been doing some research and I've found more and more things to try...

BREAKFAST - muesli...I made it once and loved it...just took some planning which I've not the best grasp on lately...also --- omelets, usually mix in some cheese and jalapenos or some other stuff in the fridge...I may not be doing the best job, but it's better than going by the local fast food joint...

LUNCH --- leftovers aren't bad...still digging soups, too

DINNER --- been trying to keep it interesting...chicken, broiled seafood...

I've also made an effort to get back to really sucking down water...I could tell a big difference yesterday when I was riding...I've also noticed when I mountain biked...

Anyways, thanks for the tips so far..
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Old 03-16-04, 10:56 PM   #7
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Couple of comments:

Breakfast cereals can be killers if you're trying to lose lbs., both via serving size, calories and fat. Surprisingly, the "most healthy" ones (muesli, granola) can also be the most packed with oils, fats, and calories. Also, note that the nutritional information has most cereal portions at 1/2 cup (and I used to eat nearly 3 times that).

Eggs can be killers: I like "Better-than-eggs" and similar egg substitutes. Surprising flavor and very low cals. Ditto for low sugar Jams (like strawberry and raspberry from Smuckers).

Starbucks can be a killer: ever note how many calories are in even a small frappacino? Their baked goods are also very high in calories and fat.

Lunch is easy to overdo-- why have dinner food at lunch time?

My pattern has been this:

Breakfast: black decaf (zero cals) and small bowl of Heart-to-Heart mixed with GoLean cereal. Both are low in cals, esp. with skim (zero fat milk).

Bike to work. Eat a banna after the 10 mile ride.

Mid-Morning: Large coffee (splurge on some half-n-half) and a bagel (gotta have some carbs).

Lunch: big salad, with kidney beans, garbonzos, and olives, light on the dressing. An apple.

Mid-afternoon: grapefruit or orange.

Bike home: have big sweet of the day: Golean bar (not terrible on the calories or specs).

Dinner: Just about anything, as long as the portion sizes are medium. Nothing greasy. No meat if possible. I'm now a devote of frozen no-meat patties, sausages and crumbles (if only to avoid heartburn). No dessert. Maybe one beer.

Later in evening: cup of decaf tea.

Overall, quite a bit to eat, with some "cheating," but nothing so disasterous as ice cream, cookies, cakes, fried foods, or other killer things.

Now for a century, I'd gradually ratchet up the carb intake the week before the ride, with good carbs but not too much fat (pasta with low fat sauce, good breads, pancakes, chicken breasts, etc.) On the morning of the ride, get a solid hit of something your stomach likes (2-3 bowls of favorite cereal (not oily, like granola), toast, jam, etc.) and eat your favorite powerbars and snack througout the ride (bagels, bannas, etc.).

Do some gatorade or other drinks, but don't over do them and mess up your gut. Part of your training rides should be gradually using the drinks. Trying out gels in training is a good test as well, but never for the first time on a long ride.

On the centuries I did, I messed up more by "trying new things" than "not having enough." You don't want to bonk, but you don't want to feel sick from ODing on energy drinks or powerbars. Eat as normal and routine as food as possible on the ride. If there's BBQ at the 50 mile point, consider driving back to it after the ride.
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Old 03-16-04, 11:00 PM   #8
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More fruit/veggies/beans, less meat/dairy. Really simple.
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Old 03-23-04, 02:40 AM   #9
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"I think red meat is fine, just keep your portions in check and make sure the cut is lean. A portion is the size of a deck of cards."

OMG that is so wrong, a portion is the size of a plate! JK, when I was loosing weight seriously I would limit myself to 6 or 8 oz steaks, but once you get in the range you want to be in and don't need to loose 2 pounds per week as long as you're riding you can pig! I ate a lot of tangerines when I was dieting and found them very helpful, they are delicious and you can eat a ton of 'em. I also liked the half Power Bar recomendations though I used Cliffs.
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Old 03-23-04, 01:27 PM   #10
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Anything I want. As long as its not to fattening. I count calories alot.
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Old 03-23-04, 02:26 PM   #11
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One thread mentioned how we can over do on breakfast cereal.Before A long ride that is my standard meal,plus an orange.
But the comment about over doing with cereal..Just today.
Trader Joe's has a Cherry Almond Crunch...I eat that stuff like it was Thanksgiving day. Gotta either stop it or stop buying the Cherry ALmond crunch.
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Old 03-23-04, 02:43 PM   #12
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Quote:
Originally Posted by cyclezealot
Trader Joe's has a Cherry Almond Crunch...I eat that stuff like it was Thanksgiving day. Gotta either stop it or stop buying the Cherry ALmond crunch.
That stuff is good, I've got the same problem. Although I like the Vanilla Almond Crunch better. Oh, and did you know they also sell "Just the Crunch" (the granola without the cereal) seperately?
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Old 03-23-04, 03:01 PM   #13
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Breakfast I eat 1/2 cup oatmeal with raisins and bananas with 1% milk. Cup of hot green tea with Splenda and 8oz of OJ with my vitamins.
1st Snack cinnamon raisin bagel with peanut butter
2nd Snack serving of pretzels and apple
3rd Snack String cheese and an orange
4th Snack could be whatever i find when I get home maybe a Cliff bar or a small bowl of grape Nuts with milk
Dinner Can be anything usually healthy like spaghetti with ground turkey or something along those lines. But I tend to eat alot this is my big meal of the day after snacking all day.
Later Cup of green tea and maybe a small bowl of low fat ice cream
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Old 03-23-04, 07:38 PM   #14
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i think i eat a lot more than the others in this thread. i don't know if i ride more or what. i ride a few miles to work each day, and then i guess i ride about 150-170 miles per week after work and on the weekends. as far as food goes, i eat:
lots of fruit in the mornings. usually 3 pieces(apples, oranges, or bananas, etc). i drink a lot of coffee too. w/ an unhealthy amount of sugar. oh well, i like sweet coffee. for lunch i usually eat a large salad and a roll. then for dinner i've been eating huge portions of chicken, or fish, lots of vegetables, some more salad. later i usually have more fruit and maybe some bread w/ either jam or bruscetta(sp) or cheese. i drink quite a bit too, beer during the week and wine at dinner on the weekends.
all this food seems to keep the proverbial tank full, and i've been getting into better shape. don't have a scale so i don't know how much weight i've lost, but i feel much better and my clothes fit better. hope that helps somehow
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Old 03-23-04, 10:40 PM   #15
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Quote:
Originally Posted by gonesh9
That stuff is good, I've got the same problem. Although I like the Vanilla Almond Crunch better. Oh, and did you know they also sell "Just the Crunch" (the granola without the cereal) seperately?
Gonesh...I have a real cherry fetish.
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