Nutrition, nutrition, nutrition
#1
dollar-store reject
Thread Starter
Nutrition, nutrition, nutrition
The guy in the "How far did you ride" thread, that rode 30 miles from his house to do a 60 mile group ride up & down in the Appalachians, got me thinking..
When you are on your bike, what are you old goats eating/drinking to fuel yourselves while you are in the saddle?
What is your normal diet?
Does it change on ride days?
What do you eat to recover?
Inquiring minds want to know..
please.
When you are on your bike, what are you old goats eating/drinking to fuel yourselves while you are in the saddle?
What is your normal diet?
Does it change on ride days?
What do you eat to recover?
Inquiring minds want to know..
please.
#2
Senior Member
Join Date: Dec 2010
Location: northern Deep South
Posts: 8,899
Bikes: Fuji Touring, Novara Randonee
Mentioned: 36 Post(s)
Tagged: 0 Thread(s)
Quoted: 2602 Post(s)
Liked 1,925 Times
in
1,208 Posts
I don't try to stick to a diet on a day when I ride >50 miles; I need more calories, and it's hard to eat clean when your choice of convenience store food is buffalo wings, candy bars, or ice cream.
And on long or hot rides, I'll look for salty foods, instead of avoiding them on other days.
Recovery? Food and rest.
And on long or hot rides, I'll look for salty foods, instead of avoiding them on other days.
Recovery? Food and rest.
#3
• —
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 12,222
Bikes: Shmikes
Mentioned: 59 Post(s)
Tagged: 0 Thread(s)
Quoted: 10154 Post(s)
Liked 5,849 Times
in
3,150 Posts
I do anything under three hours on a cup of coffee and I haven't done anything longer than that since about 1988. If it's going to be on the long side, especially in the cold, I'll take something like a Clif bar along, but I tend to forget I have it and eat it when I get home.
When it's hot, I fill one bottle with an electrolyte and sugar drink.
Recovery potion is a scoop of whey protein, a banana, a glop of full-fat greek yogurt, and maybe the half a cup of coffee I left on the counter, spun up with triple-distilled de-ionized water (gotta protect the purity and essence of my natural fluids) in an immersion blender.
The rest of the time, I eat a mainly vegetarian diet with plenty of fresh this and that, no refined carbs, yadda, yadda.
When it's hot, I fill one bottle with an electrolyte and sugar drink.
Recovery potion is a scoop of whey protein, a banana, a glop of full-fat greek yogurt, and maybe the half a cup of coffee I left on the counter, spun up with triple-distilled de-ionized water (gotta protect the purity and essence of my natural fluids) in an immersion blender.
The rest of the time, I eat a mainly vegetarian diet with plenty of fresh this and that, no refined carbs, yadda, yadda.
#4
Full Member
Join Date: Sep 2017
Location: Lisle, IL
Posts: 407
Bikes: 2003 Litespeed Vortex, 2017 All-City Mr. Pink, ~1997 Trek Multitrack 700
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 139 Post(s)
Liked 94 Times
in
57 Posts
Don't judge me, but this is what got me through the last 30 very hilly miles of a 200K brevet on Saturday. It felt much warmer than the thermometer read due to zero cloud cover and the heat radiating off the pavement. No solid food sounded good but I knew that I needed calories:
#5
Senior Member
Join Date: Jul 2012
Location: Creede CO in summer & Okeechobee, FL or TX Gulf Coast in winter
Posts: 742
Bikes: Zenetto Stealth road bike & Sundeal M7 MTN bike
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 90 Post(s)
Likes: 0
Liked 4 Times
in
4 Posts
Coke and Payday candy bar is good for 50+ rides 2x on 100+
#6
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
I try to eat a balanced diet. Dinner is typically a protein, a starch, and veggies. Just like mom used to insist. Morning rides under 2 hours are usually done on coffee only. Longer rides/races I typically will eat 2 fried eggs and some toast. Main thing is to be well fueled from the night before. I will typically throw a gel or bar into my jersey pocket and eat it on the turnaround if possible. Afterwards I will usually eat anything that's not nailed down.
#7
Member
Join Date: Jul 2018
Posts: 26
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Night before....pasta/chicken. Hydrate++
Before ride: oats/fruit mix/coffee
Ride: 2 bottles Amino Vital (sip every 10 minutes)...1 GU every 1 hour/10 minutes.
After: 2 scoops whey protein/juice drink with fresh veggies/Hydrate ++
Rinse & Repeat.....:-)
Before ride: oats/fruit mix/coffee
Ride: 2 bottles Amino Vital (sip every 10 minutes)...1 GU every 1 hour/10 minutes.
After: 2 scoops whey protein/juice drink with fresh veggies/Hydrate ++
Rinse & Repeat.....:-)
#8
Senior Member
Don't judge me, but this is what got me through the last 30 very hilly miles of a 200K brevet on Saturday. It felt much warmer than the thermometer read due to zero cloud cover and the heat radiating off the pavement. No solid food sounded good but I knew that I needed calories:
__________________
Momento mori, amor fati.
Momento mori, amor fati.
#9
Senior Member
On a more serious note, anyone ride while on a Ketogenic diet? Or should I take it to T&N?
__________________
Momento mori, amor fati.
Momento mori, amor fati.
#10
Senior Member
Join Date: Jan 2015
Location: Los Angeles
Posts: 4,702
Bikes: 82 Medici, 2011 Richard Sachs, 2011 Milwaukee Road
Mentioned: 55 Post(s)
Tagged: 0 Thread(s)
Quoted: 1946 Post(s)
Liked 2,008 Times
in
1,107 Posts
I am cheap so its peanut butter sandwiches for me and home made citrus maltodextrin drink. For 50 miles or more, i splurge and bring along a comercial bar or chew with caffein. After a hard ride long or short, i make a fruit smoothie with a scoop of pea protien and some other super food stuff thrown in. I’m 98 percent vegan and 2% omnivore to be polite and avoid confrontation.
#11
Senior Member
Join Date: Nov 2011
Location: South Carolina
Posts: 564
Bikes: 1976 Raleigh,2015 Bianchi Intenso, 2012 Specialized Secteur.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 48 Post(s)
Likes: 0
Liked 2 Times
in
1 Post
Anything over 50, the night before, just a resonable sized meal, protein, light carbs and some veggies. the morning of, overnight oats with chia and raisins. After the first hour, I alternate between gels and peanut butter sammiches every 20 to 30 minutes, and I generally start with a gel. I also do Lara bars and Cliff bars instead of the sammiches. One bottle of electrolytes and one bottle plain water.
#12
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
#13
Full Member
If the ride is less than 40 mi I use only Hammer Heed. If more there is usually a turnaround stop where I add a 16oz Coca Cola and a Power Bar. For a mountain century I add protein bars and carry powdered Heed to mix at rest stops. When the ride is over I always have a large glass of chocolate milk. My diet isn't that great making sure I get enough carbs and protein with a few vegies and fruit. It seems to be working as I am 76 and still can ride with competitive 50 and 60 year old riders. I try to do 200 mi per week or the equivalent with power meter intervals thrown in.
#14
Senior Member
Join Date: May 2008
Location: Zang's Spur, CO
Posts: 9,082
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 3374 Post(s)
Liked 5,508 Times
in
2,853 Posts
This is my go-to snack currently: https://www.larabar.com/our-products/larabar
They all contains dates, (which is where they get their sweetness), and most have no added sugar or other garbage.
Very easy to eat, and tasty.
They all contains dates, (which is where they get their sweetness), and most have no added sugar or other garbage.
Very easy to eat, and tasty.
#15
dollar-store reject
Thread Starter
I was wondering how many others do..
Looks like a lot of y'alls is keeping to a balanced diet, and packing in simple carbs while riding.
#16
Senior Member
Join Date: Mar 2003
Location: Bend Or.
Posts: 573
Bikes: 2 TiSports and a Ho Ko E Koo
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 54 Post(s)
Likes: 0
Liked 4 Times
in
1 Post
I stop after an hour and a half and eat 1/2 a Cliff energy bar. Then I stop every 1/2 hour after that and eat another 1/2 energy bar. If I feel tired between stops I'll eat some majhoul dates 95% sugar, best part of the ride.
#17
I'm good to go!
Join Date: Jul 2017
Location: Mississippi
Posts: 14,979
Bikes: Tarmac Disc Comp Di2 - 2020
Mentioned: 51 Post(s)
Tagged: 0 Thread(s)
Quoted: 6187 Post(s)
Liked 4,805 Times
in
3,314 Posts
20 oz of roughly a 50/50 crangrape/water every 50 minutes drank in 10 minute intervals. More if nearing 100 degrees F. I add some salt or electrolytes to my bottles for longer rides. Maybe a small box or two of raisins for something solid on the 50 mile plus rides and if it's an organized ride, bananas, oranges and cookies at the rest stops.
Afterwards, all the carbs I want, a little protein and no particular worries about fat content of any of it.
Afterwards, all the carbs I want, a little protein and no particular worries about fat content of any of it.
#18
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,528
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3886 Post(s)
Liked 1,938 Times
in
1,383 Posts
For the past 20 years or so:
Rides under 30 miles: Hammer HEED, usually just one bottle. It's not hot here in the PNW.
During rides of 40-250 miles: maltodextrin and flavored whey protein mixed 7:1 by weight. 14 oz. of powder about every 100 miles. 2 c. of powder mixed with water in one 24 oz. bike bottle lasts 3 hours or so. 1-2 swallows every 15 minutes. Up to 6 at the tops of mountain passes.
Before serious long rides: 100g of the above powder in 16 oz. water, drunk 2-3 hours before the start.
After a hard ride, 20g natural sugar, 25g flavored whey protein, 5g creatine. Then small quantities of carbs about every 15 minutes until I can get a meal.
For a break from the weird bike food on very long rides, my fave is a Hostess Fruit Pie.
My normal diet is Mediterranean, fish but no meat.
Rides under 30 miles: Hammer HEED, usually just one bottle. It's not hot here in the PNW.
During rides of 40-250 miles: maltodextrin and flavored whey protein mixed 7:1 by weight. 14 oz. of powder about every 100 miles. 2 c. of powder mixed with water in one 24 oz. bike bottle lasts 3 hours or so. 1-2 swallows every 15 minutes. Up to 6 at the tops of mountain passes.
Before serious long rides: 100g of the above powder in 16 oz. water, drunk 2-3 hours before the start.
After a hard ride, 20g natural sugar, 25g flavored whey protein, 5g creatine. Then small quantities of carbs about every 15 minutes until I can get a meal.
For a break from the weird bike food on very long rides, my fave is a Hostess Fruit Pie.
My normal diet is Mediterranean, fish but no meat.
__________________
Results matter
Results matter
#19
Senior Member
Join Date: Oct 2008
Location: Portland, OR
Posts: 3,842
Bikes: Trek Domane SL6 Gen 3, Soma Fog Cutter, Focus Mares AL, Detroit Bikes Sparrow FG, Volae Team, Nimbus MUni
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 896 Post(s)
Liked 2,062 Times
in
1,080 Posts
On brevets 200k and up...
The day before the ride is nothing special, except I'll avoid a lot of protein and fiber.
Normal breakfast at home of oatmeal, nuts, fruit, bagel, milk. That's my breakfast probably 300 days/year.
Often a pastry and coffee at the start control.
While riding, I have one bottle of unflavored maltodextrin mix, maybe 150 kcal, that I try to drink every hour. On top of that it's usually convenience store food or the occasional restaurant. For convenience store food I'm all over the place, since I get tired of most everything eventually. Bean burritos, potato wedges, bananas, pringles, etc. On longer rides, say 400k+, I feel like my stomach gets to where it can burn absolutely anything. Eventually I'll go with pizza slices, cold sandwiches, even the occasional reheated convenience store shrink-wrapped cheeseburger. Rice Crispy treats are my preferred pocket food. If Subway's an option in a control town, then 6" cold cut combo with chips, coke, and cookie is good. If night riding is in order, I'll add caffeine, sometimes in the form of convenience store iced Starbucks. Toward the end of a long brevet, when I'm tired of eating just about everything, a meal consisting of vanilla milkshake and large fries gets me across the finish. Lately I've taken to going with diluted coke instead of maltodextrin for the last hour or so. At that point, anything different is good.
My traditional finish control drink is chocolate milk.
A post-shower post-ride meal I might to consciously up my protein intake, but will almost certainly include a dark beer.
The day before the ride is nothing special, except I'll avoid a lot of protein and fiber.
Normal breakfast at home of oatmeal, nuts, fruit, bagel, milk. That's my breakfast probably 300 days/year.
Often a pastry and coffee at the start control.
While riding, I have one bottle of unflavored maltodextrin mix, maybe 150 kcal, that I try to drink every hour. On top of that it's usually convenience store food or the occasional restaurant. For convenience store food I'm all over the place, since I get tired of most everything eventually. Bean burritos, potato wedges, bananas, pringles, etc. On longer rides, say 400k+, I feel like my stomach gets to where it can burn absolutely anything. Eventually I'll go with pizza slices, cold sandwiches, even the occasional reheated convenience store shrink-wrapped cheeseburger. Rice Crispy treats are my preferred pocket food. If Subway's an option in a control town, then 6" cold cut combo with chips, coke, and cookie is good. If night riding is in order, I'll add caffeine, sometimes in the form of convenience store iced Starbucks. Toward the end of a long brevet, when I'm tired of eating just about everything, a meal consisting of vanilla milkshake and large fries gets me across the finish. Lately I've taken to going with diluted coke instead of maltodextrin for the last hour or so. At that point, anything different is good.
My traditional finish control drink is chocolate milk.
A post-shower post-ride meal I might to consciously up my protein intake, but will almost certainly include a dark beer.
#20
Senior Member
Join Date: Oct 2008
Location: Portland, OR
Posts: 3,842
Bikes: Trek Domane SL6 Gen 3, Soma Fog Cutter, Focus Mares AL, Detroit Bikes Sparrow FG, Volae Team, Nimbus MUni
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 896 Post(s)
Liked 2,062 Times
in
1,080 Posts
#21
Senior Member
Support your bold claim. I know you metabolise fat because it’s the ultimate high-density energy source. Are you maintaining that muscle breakdown occurs so it can feed into gluconeogenesis? Is this a more efficient means, from the body’s energy economy?
__________________
Momento mori, amor fati.
Momento mori, amor fati.
#22
Senior Member
Anything over 50, the night before, just a resonable sized meal, protein, light carbs and some veggies. the morning of, overnight oats with chia and raisins. After the first hour, I alternate between gels and peanut butter sammiches every 20 to 30 minutes, and I generally start with a gel. I also do Lara bars and Cliff bars instead of the sammiches. One bottle of electrolytes and one bottle plain water.
__________________
Momento mori, amor fati.
Momento mori, amor fati.
#23
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,528
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3886 Post(s)
Liked 1,938 Times
in
1,383 Posts
Ever try eating a sandwich in a paceline? Clif bars are easy, no muss, no fuss, plus you know exactly how many calories you're getting. Dig 'em out of the back of your saddle bag a week later and they're fine. The bar you ate's better than the sandwich you didn't. I still use them hiking but not on the bike anymore. Hiking, because they are so durable. Never tried Lara bars.
__________________
Results matter
Results matter
#24
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
No, but they’re quick and easy. And I once rode 10 miles home on a tire boot made from a Clif Bar wrapper.
#25
Senior Member
Join Date: Jun 2013
Location: SW Fl.
Posts: 5,617
Bikes: Day6 Semi Recumbent "FIREBALL", 1981 Custom Touring Paramount, 1983 Road Paramount, 2013 Giant Propel Advanced SL3, 2018 Specialized Red Roubaix Expert mech., 2002 Magna 7sp hybrid, 1976 Bassett Racing 45sp Cruiser
Mentioned: 18 Post(s)
Tagged: 0 Thread(s)
Quoted: 1068 Post(s)
Liked 781 Times
in
503 Posts