desires to eat lots of food after riding.
Ok all. I want to know if the desire to eat lots of food many hours after a long ride is normal and what i should do about it.
So for example go out and do a 100km ride and do it in 3 and half hours
during ride i have sports drink and some trail mix to nipple on throughout ride so i am not famished when i get home.
so once home after ride, have a normal size afterwards.
Like soup and small sandwich.
But desire during that time and many hours afterwards throughout day i have a enhanced appetite?
What should i do? or is proper.
is it just best to eat foods that are healthy and fill u out, and try to keep a regular calorie intake.
or should i eat more food to get to the amount of calories i lost from riding?
or should i control and limit my eating afterwards?
as i rather not gain fat weight etc.
On a 100k ride you're burning between 2000-3000 Cals so of course you're going to be hungry. If you don't want to lose weight you'll need to eat 2000 extra Cals for the day. That will take more than soup and a small sandwich. If you want to lose weight then don't eat the full amount and maintain a deficit for the day.
Eat moderately more food before and during the ride. After the ride is complete eat something for recovery ASAP.
If I do not follow that plan I will eat 2X the calories I burned after a ride.
I have yet to gain any weight following that concept. In fact, I weigh less.
Long Distance Cyclist
Eat more DURING the ride.
Make sure you eat a good breakfast before your ride, maybe 45 minutes to an hour. I recommend a 400 calorie meal.
During the ride, it depends for me , on how long I'm going to ride. If I'm only going for an hour ride, then I only bring one water bottle with me. Anything longer, I will bring maybe a granola bar, and an extra water bottle.
After the ride, I tend to eat a lot of protein, anywhere from 75grams to 150grams. I usually get it from tuna, peanuts, chicken and beans. I also make myself a protein shake (whey protein). If you follow this plan you shouldn't be searching for extra food all day long. This method ties me down very good.