Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

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.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 09-30-10, 03:07 PM   #1
Julien321
Junior Member
Thread Starter
 
Julien321's Avatar
 
Join Date: Sep 2010
Location: Atlanta
Bikes: 2011 Scott CR1 Team
Posts: 20
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Start the day off right with my Power Breakfast mix

Here is my Power Breakfast mix that I eat over 350 days a year.


About 450/500 calories, 25g of quality protein, 85g of carbs, 5g of quality fat, 9g of Fiber

Ingredients Needed:

Oat Meal (Publix’s 42oz “Old Fashion”)
Quick Cook Oat Meal (Publix’s 42oz “Quick Cook” not instant)
Powdered Skim Milk
100% pure Oat Bran (Quaker 1lb “Oat Bran Hot Cereal”)
Wheat Germ (Kretschmer 1lb 4oz “original Toasted” jar)
Whole Milled Flax Seed (Hodgson Mill)
100% pure unflavored Soy Protein (*NOW 2lb Soy Protein), not ***Whey Protein
3/4 to 1 cup of frozen fruit, fresh fruit or banana
Sweetener (1tbs of Honey, Splenda, or Stevia (my favorite))
About 1.5 cups of boiling water
1/2 a serving of dry **cereal (6 grams of sugar per serving max) to sprinkle on top
4oz of Orange Juice and 4oz of Grapefruit Juice

Prep Ahead of Time:

Mix Wheat Germ and Milled Flax Seeds 1 to 1 ratio and store in refrigerator
Mix 1 cup Old Fashion Oat Meal, 1 cup Instant Oat Meal, 1 cup Oat Bran, 1 cup Powdered Skim Milk (I make about 6lbs at a time and store in Oat Meal containers)
After thoroughly mixed store in air tight container (keeps for 1 year so make a plenty while you are at it)

Cooking:

Boil water
Place about 3/4 cup of frozen fruit in bowl and microwave for < 2 minutes
Mash microwaved fruit
Measure 1/2 cup (50g) of oatmeal mixture and add to bowl
Add 1 heaping tbs of wheat gearm/flax seed mixture
Add 1tbs of Splenda, Honey or Stevia
In a small mixing bowl or cup add 1/2oz (1 scoop) of ***Soy Protein and some boiling water then use hand blinder to mix.


Add mixed Protein and more boiling water as needed then mix thoroughly and wait about 3 to 5 minutes


*http://www.allstarhealth.com/f/now-soy_protein.htm $12.59 for 2lb, they also have bulk 10lb of 100% pure unflavored Whey Protein for $69.95 (my next post will be all natural high quality protein drinks)
**I keep 7 different for each day of the week, some examples: Wheat Checks, Crispy Rice, Bran Flakes, Shredded Wheat, Grape Nuts
***Whey Protein curdles in boiling water
****No need to microwave Banana and reduce time for 40 fruit

No OJ/GJ and save about 110 calories - No fruit and save about 100 calories
No dry cereal and save about 70 calories - 1/2 Oatmeal mixture and save about 80 calories
Julien321 is offline   Reply With Quote
Old 09-30-10, 03:11 PM   #2
umd
Banned
 
umd's Avatar
 
Join Date: Sep 2005
Location: Santa Barbara, CA
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Posts: 28,387
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
:vomit:

If I had to eat that for breakfast I think I would kill myself.
umd is offline   Reply With Quote
Old 09-30-10, 03:16 PM   #3
Lanceoldstrong
Family, Health, Cycling
 
Lanceoldstrong's Avatar
 
Join Date: Feb 2008
Location: Concord, CA
Bikes: Roubaix SL4 Expert, Univega Gran Turismo
Posts: 1,510
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Wow, that seems like a lot of calories.

Before doing a double century I always only eat a 240 cliff bar and a 100 calorie banana for a total of 340.

On a work day I eat a half cup of shredded mini wheats and a banana for about 200 calories.

I am a 180 pound man and this keeps me going.
Lanceoldstrong is offline   Reply With Quote
Old 09-30-10, 03:37 PM   #4
AzTallRider 
I need speed
 
AzTallRider's Avatar
 
Join Date: Sep 2009
Location: Phoenix, AZ
Bikes: Giant Propel, Cervelo P2
Posts: 5,550
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
From a nutritionist friend, "Breakfast Muesli", everything available at Trader Joe's:

1c organic oats
1c plain greek style yogurt
1c almond milk
1c mixed frozen fruit
cinnamon
agave sweetener to taste

Mix it all up and keep in a bowl in the fridge.
__________________
"If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."
AzTallRider is offline   Reply With Quote
Old 09-30-10, 05:19 PM   #5
gregf83 
Senior Member
 
Join Date: Jun 2008
Location: Vancouver, BC
Bikes:
Posts: 7,274
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 43 Post(s)
1/4C steel cut oats
Strawberries or blueberries if in season
Milk
Brown sugar
Toast

Works for me.
gregf83 is offline   Reply With Quote
Old 09-30-10, 05:22 PM   #6
caloso
Packfodding 3
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper
Posts: 33,626
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 59 Post(s)
I like oats as much as the next guy, but that sounds way too involved. And I'm lazy. I put 1/4 or 1/3 cup of steel cut oats in a bowl, cover with water, and stick in the fridge overnight. In the morning, I nuke it, add skim milk and honey or maple syrup, maybe some dried fruit. Simple, nutritious, and satisfying.

Oh, and coffee. Lots of coffee.
caloso is online now   Reply With Quote
Old 09-30-10, 07:42 PM   #7
blaine
Senior Member
 
Join Date: Apr 2003
Bikes:
Posts: 134
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I often do the "muesli" thing...place about 2/3 c of organic oats in a bowl and cover with lowfat milk...cover and refrigerate overnight...in the morning add a little honey, stevia, some fruit and nuts....
blaine is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 11:23 PM.