Good Recipie for Pre-Ride Smothie? Post Ride Recovery?
I'm getting into biking a bit late this season but I'm taking it and losing weight more seriously. I normally ride about 11-12 miles and I average around an hour of actual moving time. It has some pretty steep and long climbs so I think I do pretty well. But I would like a nice recipe for pre/post ride smoothies. I normally just throw in some frozen berries, a scoop or two of whey protein powder, and a few ice cubes and some yogurt and a bit of milk. But I'm sure that it can be improved on and I don't know how well that is really benefiting me.
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You don't need pre- and post-ride food for an 11-12 mile hour long ride. You'll be taking in way more calories than you are burning.
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Originally Posted by ericm979
(Post 9131489)
You don't need pre- and post-ride food for an 11-12 mile hour long ride. You'll be taking in way more calories than you are burning.
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I just make sure I don't go out hungry -- have a banana in the afternoon if I'm having an evening ride that pushes dinner back.
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I'd hold off on protein powder shakes until you're comfortable with your weight. I think those would be better to take after a ride when the goal is to repair/build muscle. I'm pretty trim, but when i started riding more than an hour, especially over 1.5 hours, thats when I had a noticable increase in appetite. I'm thinking that if weight loss is your goal right now, try increasing the time you spend riding.
For shakes, I've tried: frozen fruit w/ milk and/or yogurt; 2 cups milk + 1 or 2 bananas + a bit of honey; and probably my favorite, 2 cups chocolate milk + bananas, sometimes with peanut butter added. |
Originally Posted by ericm979
(Post 9131489)
You don't need pre- and post-ride food for an 11-12 mile hour long ride. You'll be taking in way more calories than you are burning.
Agreed. On Sunday I competed in a morning Duathlon, biked 4 miles more miles after I got home and then did 25 more miles in the afternoon at a brisk pace. I ate normal meals and had a scoop of whey with milk/water and ice cubes after dinner. |
Sometimes for an early dinner I do: 5 ice cubes, 1 cup vanilla soy milk, 2 tsps (or a large tablespoon if I'm really daring) of reduced fat peanut butter, 1 banana. Something about PB and Banana smoothie is addicting. I've seen recipes where folks add a little honey to this. I haven't done that though.
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Originally Posted by DwayneS
(Post 9130656)
I'm getting into biking a bit late this season but I'm taking it and losing weight more seriously. I normally ride about 11-12 miles and I average around an hour of actual moving time. It has some pretty steep and long climbs so I think I do pretty well. But I would like a nice recipe for pre/post ride smoothies. I normally just throw in some frozen berries, a scoop or two of whey protein powder, and a few ice cubes and some yogurt and a bit of milk. But I'm sure that it can be improved on and I don't know how well that is really benefiting me.
If you do feel like you need something after a ride, then I would try something small, like a banana. Bananas are actually really good for this purpose. At worst, a Clif Bar should do. |
Originally Posted by joe_5700
(Post 9151423)
Agreed. On Sunday I competed in a morning Duathlon, biked 4 miles more miles after I got home and then did 25 more miles in the afternoon at a brisk pace. I ate normal meals and had a scoop of whey with milk/water and ice cubes after dinner.
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I make mine with a banana, blueberries, then miscellaneous frozen fruit. Then add some plain yogurt and milk (or silken tofu and soy milk if you're vegan; i've made both versions and they taste pretty much identical!) and blend!
For all of you that make them with peanut butter, doesn't it get all over your blender/smoothie maker and make cleaning a pain? |
I don't do it all the time, but yeah, peanut butter will force you to scrape the sides when cleaning. however, it tastes great and has good protein.
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Originally Posted by rob!
(Post 9185403)
I make mine with a banana, blueberries, then miscellaneous frozen fruit. Then add some plain yogurt and milk (or silken tofu and soy milk if you're vegan; i've made both versions and they taste pretty much identical!) and blend!
For all of you that make them with peanut butter, doesn't it get all over your blender/smoothie maker and make cleaning a pain? |
1 scoop (only ) whey protein, 4 oz water, tomatoes, spinach and or broccoli, pineapple, frozen berries and 2 to 4 tbs olive oil. I have at various times put black beans and or pintos in this. They add fiber, potassium, magnesium, and protein. Turns out purple, delicious and nutritious. I think the idea of a smoothie after the workout is fine. You could get cramps if you eat then exercise. The smoothie that I have every day is actually the size of 2 smoothies. I'm not gaining weight but I'm reasonably active.
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Originally Posted by ironhorse3
(Post 9197642)
1 scoop (only ) whey protein, 4 oz water, tomatoes, spinach and or broccoli, pineapple, frozen berries and 2 to 4 tbs olive oil. I have at various times put black beans and or pintos in this.
BTW I make a fire breathing chili with many of those ingredients but cannot imagine trying to turn it into a "smoothie". OTOH if you can stomach that, it probably does provide lots of nutrition. |
If you really want to lose weight then do High Intensity Interval Training on your bike rides. (Google this.) Don't eat first or you *will* throw up. Seriously: only eat before a ride if you've not eaten for hours, and then make it something like a banana.
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Originally Posted by SteelCan
(Post 9199292)
I LOVE every ingredient/item you mention, however (and I mean this respectfully) but that sounds absolutely putrid. I am told I have an iron stomach, but that gives me shivers. :-)
BTW I make a fire breathing chili with many of those ingredients but cannot imagine trying to turn it into a "smoothie". OTOH if you can stomach that, it probably does provide lots of nutrition. |
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