Originally Posted by
gregf83
Ignore this advice. The absolute last thing you want to do before a hard, high intensity interval workout is eat 1 hr before. You can get away with eating close to ride time for a low to moderate ride but for high intensity work it's unnecessary and you'll cause yourself undue suffering.
It's a very small percentage of people that would have anything left in their stomach one hour after a small to medium size meal. Obviously if you are one of those sensitive people you might want to allow a little more time, or could be you don't get enough fiber.
Originally Posted by
gregf83
Also, ignore the 90% protein after a ride when you're looking to primarily replenish carbs. This is optimized with a 4:1 ratio of carbs : protein.
Think you missed something, this was specifically for after very high intensity training (not simply going for a ride), which would be much shorter in duration. Also note that people generally get fat from eating sugar and the OP is trying to continue weight loss, so eating more sugar doesn't make any sense. It's not about replenishing carbs, it's about building or preserving muscle while losing weight.