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Do I need to replenish glycogen & protein after a bike ride of less than 1 hour ?

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Do I need to replenish glycogen & protein after a bike ride of less than 1 hour ?

Old 10-20-15, 07:00 PM
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GeorgeAus
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Do I need to replenish glycogen & protein after a bike ride of less than 1 hour ?

Sorry if this thread sounds similar to another one I posted just yesterday, but that one went in another direction which I hadnt intended it.

I'll try be more clear this time.

After a bike ride of less than 1 hour, do I need to replenish glycogen (carbs) and get some protein in me ? Or, is this really only necessary for people riding in excess of 1 hour + ?

I ride at a moderate pace (noticeable increase in heart rate but can still talk) and I try and get a banana for fuel and a whey shake an hour before the ride and a whole meal 3 hours before that.

What I hear is you need high GI carbs after a bike ride on a ratio of 4:1 carbs and protein. Thats why I have been eating 2 slices of white bread with jam to replenish my glycogen stores.

By the way, I only just started riding at 45-50 minutes this week but its going to stay that way. 16 km. Prior to that I was only a 30 minute 3 times a week 10 km beginner bike rider, but im an enthusiast and I love riding and need all the energy I can get since my fitness isnt good. My first major goal is to ride 30 km and im not too far off. Please just remember that you too where at my level at one stage also. Have some compassion for your brother .

Any input would be much appreciated

Thoughts?

Last edited by GeorgeAus; 10-20-15 at 07:20 PM.
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Old 10-20-15, 07:28 PM
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Okay....short answer is no, stop obsessing/sweating the small stuff, listen to your body, and eat when you're hungry. Water is different...stay proactively hydrated.
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Old 10-20-15, 07:40 PM
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After a bike ride of less than 1 hour, do I need to replenish glycogen (carbs) and get some protein in me ?

No.


Or, is this really only necessary for people riding in excess of 1 hour + ?

Yes.



If you are eating normal meals regularly throughout the day ... and if you do not want to gain weight ... for moderate rides less than 2 hours, you should not need to eat anything extra during or after your ride.

Just eat your normal meals. A moderate 1-hour ride does not burn enough calories to eat a whole bunch of extra stuff.


And really, white bread with jam is probably not the best idea at any time ... if you really must eat something, go with a piece of fruit.
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Old 10-20-15, 08:06 PM
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Originally Posted by GeorgeAus View Post
Sorry if this thread sounds similar to another one I posted just yesterday, but that one went in another direction which I hadnt intended it.
So if you don't need the first one I'll close it.
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Old 10-20-15, 08:10 PM
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Just eat what you would eat normally at the same times you would normally eat. You don't need to worry about glycogen stores. Sometimes too much information is actually detrimental, go figure.
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Old 10-20-15, 08:42 PM
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Originally Posted by GeorgeAus View Post
What I hear is you need high GI carbs after a bike ride on a ratio of 4:1 carbs and protein. Thats why I have been eating 2 slices of white bread with jam to replenish my glycogen stores.
BTW - when they talk about that 4:1 ratio, and say "bike ride" they mean a long, hard effort.

For example, my husband and I rode 100 km into a roaring headwind down here in Tassie last Saturday. That required some replenishing ... we had pizza and tiramisu almost immediately after. Next time we do that (hopefully minus the roaring headwind) we're talking about roast chicken with a large quantity of roast veggies.


Or if you were to put in a couple hours of intervals or hill repeats ... or do a fairly lengthy Time Trial ... or something along those lines which requires a high degree of effort. Then you might consider eating a chicken salad roll or similar.
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Old 10-20-15, 08:49 PM
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For a sub-threshold ride of less than an hour? I don't think you need to eat anything special or in bigger quantities than normal.
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Old 10-20-15, 09:05 PM
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No. You ****ing don't.
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Old 10-20-15, 09:09 PM
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Originally Posted by ltxi View Post
Okay....short answer is no, stop obsessing/sweating the small stuff, listen to your body, and eat when you're hungry. Water is different...stay proactively hydrated.
I want increased performance, energy and endurance. I want to power through my bike rides, I want to feel like im using less energy and getting more out of my rides.

Im now starting to think that the pre ride meal is more important than the post ride meal. Im thinking if I fuel up with glycogen then there is no need to be refueling after the ride as I havnt burned off enough muscle glycogen. Maybe I have my answer.

Im glad you bring up hydration because I just started using the supplement "Endura rehydration low carb fuel" which contains Magnesium, Sodium, Calcium, Potassium and a negligible 1.3 grams of carbs. I can report noticeable increase in performance, energy and im even riding longer (an extra 5-7 km) and still have fuel in the tank that gets me back home. After this tub runs out im going to try the "energy fuel" which is the same product but contains 20 grams if carbs. Iv emailed the manufacturer and they gave me a guide which says its recommended for moderate intensity.



Originally Posted by Machka View Post
After a bike ride of less than 1 hour, do I need to replenish glycogen (carbs) and get some protein in me ?

No.


Or, is this really only necessary for people riding in excess of 1 hour + ?

Yes.



If you are eating normal meals regularly throughout the day ... and if you do not want to gain weight ... for moderate rides less than 2 hours, you should not need to eat anything extra during or after your ride.

Just eat your normal meals. A moderate 1-hour ride does not burn enough calories to eat a whole bunch of extra stuff.


And really, white bread with jam is probably not the best idea at any time ... if you really must eat something, go with a piece of fruit.
Hmm, interesting, that sounds about right to me. Thanks for your reply. I think your right about it being required only after exercise exceeding 1 hour and im glad too because I dont want to be putting on weight.

As for the white bread with jam, its high GI and thats whats recommended after exercise. However i do need some advise from you guys that know a lot more than I do. I think i'll stop doing that and not get too technical since im still at the novice stage. Your right, stick with fruit, at least it contains fiber and vitamins. However post training supplements do contain maltidextrin which is just a sugar and would have very similar effects as white bread and jam.

Funny thing last night I even dreamed about it. I was at some professional cycling training store (or something) and the guy (professional) told me that unless your having an injection or on meth (WHAT?) then yes you need to refuel after your ride. HAHA how crazy is that!

Originally Posted by BillyD View Post
So if you don't need the first one I'll close it.
Yep thats fine mate.
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Old 10-20-15, 09:23 PM
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Originally Posted by GeorgeAus View Post
As for the white bread with jam, its high GI and thats whats recommended after exercise. However i do need some advise from you guys that know a lot more than I do. I think i'll stop doing that and not get too technical since im still at the novice stage. Your right, stick with fruit, at least it contains fiber and vitamins. However post training supplements do contain maltidextrin which is just a sugar and would have very similar effects as white bread and jam.
You're obsessing about things that are relevant when your training hits 20-25+ hrs/week. For one hour rides you don't need anything special and you certainly don't need maltodextrin after a 1 hr ride.
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Old 10-20-15, 09:39 PM
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I agree with generally no need. However I will add one caveat. I occassionally get a blood sugar crash while riding, and then all rules are ditched. But if you ever have a blood sugar crash like Im talking about, you will know it. There is no "I think", as it is very unpleasant.
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Old 10-20-15, 09:39 PM
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Originally Posted by GeorgeAus
I only just started riding at 45-50 minutes this week but its going to stay that way. 16 km. Prior to that I was only a 30 minute 3 times a week 10 km beginner bike rider, but im an enthusiast and I love riding and need all the energy I can get since my fitness isnt good. My first major goal is to ride 30 km and im not too far off.

Originally Posted by GeorgeAus View Post
I want increased performance, energy and endurance. I want to power through my bike rides, I want to feel like im using less energy and getting more out of my rides.

Im now starting to think that the pre ride meal is more important than the post ride meal. Im thinking if I fuel up with glycogen then there is no need to be refueling after the ride as I havnt burned off enough muscle glycogen. Maybe I have my answer.

Im glad you bring up hydration because I just started using the supplement "Endura rehydration low carb fuel" which contains Magnesium, Sodium, Calcium, Potassium and a negligible 1.3 grams of carbs. I can report noticeable increase in performance, energy and im even riding longer (an extra 5-7 km) and still have fuel in the tank that gets me back home. After this tub runs out im going to try the "energy fuel" which is the same product but contains 20 grams if carbs. Iv emailed the manufacturer and they gave me a guide which says its recommended for moderate intensity.
You are new to riding, you are building up, and that's fine. Just keep doing that.

You don't need any extra food before, during or after your rides yet.
You don't need don't need any extra supplements.
You don't need anything other than your normal meals, water during your ride for hydration, and maybe, just maybe, a piece of fruit before or after your ride if you find you're feeling a little bit shaky during your rides.


Just keep gradually increasing your distances.

When you feel comfortable riding for a couple hours, then you might consider working on speed and strength once or twice a week. And when you get to that point, you might want to consider eating something like a granola bar before or during your rides.
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Old 10-20-15, 09:43 PM
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Originally Posted by quicktrigger View Post
I agree with generally no need. However I will add one caveat. I occassionally get a blood sugar crash while riding, and then all rules are ditched. But if you ever have a blood sugar crash like Im talking about, you will know it. There is no "I think", as it is very unpleasant.
And that's why we say ... carry a granola bar with you when you ride. You might not need it, but just in case.


BTW - if I have toast and honey for breakfast and then go for a ride, I'll have the blood sugar crash at about 20 km. Really early on in my ride. So I've discovered that toast and honey is not a good way to go, much as I like it.

However, if I have toast, nutella and honey, I'm good for about 30 km ... and if I have toast and eggs. I can make it to about 40 km before I feel hungry.
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Old 10-20-15, 10:12 PM
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I replenish with beer, but I suspect that's just an excuse. I don't think it really is needed to do anything unless maybe you are on some sort of strict regimen.

scott s.
.
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Old 10-21-15, 03:28 AM
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OP, you have the answer. An hour on a bike at a conversational pace is useful exercise but certainly isn't enough to be worrying about additional nutrition.
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Old 10-21-15, 04:34 AM
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I'll repeat my short answer from the other thread:

No.

Mate.
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Old 10-21-15, 05:38 AM
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In about 1 hr. I am going to take my usual 15 min. ride to work. 15 min. is less than 1 hr. I am pretty confident I won't need to replace anything after my sub. 1 hr. ride.
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Old 10-21-15, 05:44 AM
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After a 1.5 hour ride in the evening, I will eat a normal dinner. No special nutrition needed for something that short.
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Old 10-21-15, 05:49 AM
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What ever it takes to keep your boat afloat. If replenishing feels good, do it. If replenishing makes you feel bloated, don't do it.
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Old 10-21-15, 06:00 AM
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I will pile on.

The answer is no.

The job of the guy selling you supplements is to sell you supplements. Your body has more than enough reserves to handle an hour(or two) ride without anything fancy.
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Old 10-21-15, 07:53 AM
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agree with what's been said.
if you must eat, i agree with others, a banana or other fruit should suffice for that amt of riding. i think any grain is probably a bad idea. so a granola bar if it is heavy on the nuts and healthy otherwise thru-out. definitely not a slice of bread and definitely not jam. generally no sugar except fruit.
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Old 10-21-15, 09:25 AM
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One thing I want to add: I DO find that if I have some protein powder type stuff after a moderate length, and fairly vigorous ride--say around 20mi @ 16-18 mph avg, with some climbing and a headwind--my muscles will be happier the next day. (By which I mean not as achy. I'm not usually sore, even after 50 miles ridden vigorously, but I do get achy. However, I am 54 and have chronic lyme disease, and right now also have Bartonellosis, so this might just be about me.)
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Old 10-21-15, 09:53 AM
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I can't believe all the "No's" to the OP's question.

Clearly most people underestimate the amount of food they should be eating. A quick look around shows that most aren't getting enough.
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Old 10-21-15, 09:57 AM
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I am just a bike tourist , I ride, stop for lunch, and then ride to the overnight lodging .

nothing extraordinary to say .. when I felt energy lagging an I had a climb ahead .. Nutella on a baguette was tasty.
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Old 10-21-15, 10:21 AM
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Just some food digestion times for thought..........Digestion Time Of Foods Is The Time Spent In The Stomach Before Emptying........eating while riding/exercising requires blood for digestion and that takes it away from the muscles. Just keep it in mind when you have a mountain to climb and you just chow-downed a burger.

p.s.-gels are designed to digest very quickly and supply the body with energy very quickly
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