illusiumd

started commuting 30mi a day and I'm tired all the time. What do you eat for breakfast for something like this? What do you eat just before leaving work? I've been eating a good lunch and a PowerBar 30 min before leaving work - but I think I'm crashing off the sugar when I get home...

topslop1

Eggs and avocado and toast for breakfast.

Pack a protein shake for when you get off the bike after breakfast or mid morning.

Then eat lunch.

Then have something in the afternoon. Then go home. Then eat again.

You are asking a 6'2'' 220lbs person how to eat so.. I'm pretty sure I've got this one in the bag.

Doge

Increase fat. If you are tired - sleep more. Caffeine 30 min before helps, stop drinking it during the day - if you do.

Cut the sugar except DURING the ride.

dim

I average 120-160 miles a week commuting:

for breakfast: cooked oats (or even better, if you can get maize meal, and you cook it slowly in full fat milk (like porridge), then add a lump of butter and some honey or brown sugar ... this will keep you going for long (i lived in South Africa for over 30 years, and this is the staple diet in Africa) ... you can find maize meal on amazon or from south african shops

11am .... a sandwich (but a good one such as a BLT (bacon lettuce, tomato and mayonaisse with some cracked black pepper)... or some pasta with ham etc (the ready made meals that supermarkets sell

3pm: a snack such as some nuts and raisins, or whatever you feel like (listen to what your body wants.... today I had sushi with rice (from a street vendor)

8pm ... whatever you wife has cooked at home

TimothyH

See food.

caloso

I ride 30 miles before work 3-4 times a week. I like to have a little protein so most mornings it's a plain omelette or Greek yogurt with dried fruit and nuts. Sometimes it's just toast. Coffee every morning.

I try to eat something after I arrive at work too. Second breakfast is not just for hobbits and teenagers.

dim

although I had sushi today, I'm a bit 'put off' with seafood/fish since the BP oil spill and the Corexit used so as to try and 'hide it', and even worse, the Fukushima radiation that is still polluting the oceans and causing fish to have mutations and all sorts

i don't even eat fresh water fish such as trout etc and I used to eat saltwater fish at least 3-4n times a week (I used to live on the coast in South Africa, and was a keen fisherman)

FullGas

riding or not, I don't leave home without a substantial bfast...

strip of bacon, fried egg, sliver of cheese, slice of avocado, toast with PBJ, half banana, half grapefruit, coffee.

CNC2204

30 is not that far.

Just eat normal.

deapee

I'd say two eggs and some toast with natural jam for breakfast.

Power bars are good for "on the go" but when you're home or at the office, toast and natural jam is freaking great.

link0

My macros are about 70% fat, 20% protein, and 10% carbs, which is a mild form of Keto. I am 5'10, 145lbs at 11% bodyfat.

I like to train in a fasted state, and eat (generally Paleo) after training. I'll down a protein shake and/or BCAAs after training.

I just generally eat a lot of quality meat, eggs, veggies, and avoid most sugar. I avoid eating any sugary energy bars/gels during rides and only drink water+electrolytes.

RNAV

I've recently started commuting to work (34 miles per day total). I'm gluten-free, so you may not go for what I eat, but here it is:

I'll ride to work on an empty stomach. As soon as I get to work, I drink a recovery drink (Mike's Mix -- really good stuff). Then I shower/change, and eat breakfast afterward (usually a two-egg omelet with sausage, mushrooms, shallots, and red bell peppers).

For a snack I'll have some carrots.

For lunch I'll usually have a grilled chicken salad.

For afternoon snack (if I'm hungry) I'll eat some nuts and dried fruit.

Immediately after my ride home, I'll do the recovery drink again. Shower/change, play with the kids for a while, then eat dinner (dinner varies, but always involves meat/veggies).

silversx80

Complex carbs make up about 50-70% of my diet, depending on the training. I usually ride 1.5-3 hrs before work on a banana and some dates. Breakfast is usually steel cut oats with some flax and either blueberries or raisins… maybe some maple syrup of I'm in the mood for sugar. Sometimes I eat a whole grain cereal with unsweetened almond milk. Black coffee. My lunch bag is usually filled with my lunch (sandwich, or leftovers from the night before, a minimum of 400 kcal) two moe bananas, two apples, some applesauce, and something whole grain. I keep some instant oats, cinimon, raisins and walnuts at work for an afternoon snack.

I eat eat a lot of legumes, potatoes, rice, and pasta.


Everyone who posted so far needs more fiber.

CafeVelo

For 30 miles I wouldn't eat anything. I digest very slowly and have a generally slow metabolism. I eat a very large (1500-2500+ calorie) dinner and a banana with peanut butter or a sweet potato sometime in the day if I feel hungry, but I often don't. I can do up to about 50 miles comfortably without eating.

DrIsotope

Find a rough estimation of how many calories you're burning during your rides, and add roughly that many to your daily intake. Most of the responses here are, to me, crazy talk. I'm not training for anything, so I eat whatever seems like the thing to eat that day. The OP is eating to commute, so eat a little more. I've done metric centuries on water alone, but I've also done others with a ham sammitch and some potato salad. Whatever works.

dvdslw

Yeah, I was on a "SEE" (not sea) food diet for years and blew up to 268lbs. Every time I see food, I eat it! But seriously, I find that complex carbohydrates work best for endurance activities like whole grains, nuts, etc... accompanied by some fresh fruits and maybe a protein shake if I'm in a rush just to be sure I'm getting some carbs in.

deapee

I eat about 30g fiber a day and two slices of my oatmeal bread contain 6g.

CNC2204

Fiber is over-rated.


Last thing you want on a 70 mile ride is gas, bloating & the runs.

If u cant hack 30 miles you need to up your game to 150 miles a week.

therhodeo

People should have to post their height, weight, and BF% anytime they give diet advice on this forum. Its obvious reading these types of threads why there are so many overweight cyclist out there.

FullGas

6', 148 lbs.

I'd actually like to gain some weight...

rumrunn6

you will build endurance & muscle mass. can you try some rest days during your 1st year of bike commuting. or do you have to do this bike commute every day?

this was my distance (13-17 miles ea. way) for several years. one year I did it year round. gonna try to remember what I ate for ya
breakfast (also b6 & b12)
small box of raisins before leaving
arriving at work a protein shake with fruit juice, use a blender or just drop some powder in a small juice bottle and shake, it can be gross but you'll get used to it
mid morning protein snack - starbucks has good ones. I also bought a few dunkin donuts breakfast snack wraps and froze them at work - microwave a muniute I think and they're good to go
lunchtime 1/2 sandwich w protein
mid afternoon protein snack
late afternoon snack - peanut butter crackers, banana?
leaving work, small box of raisins (also b6 & b12)
arriving at home a protein shake with fruit juice, use a blender or just drop some powder in a small juice bottle and shake, it can be gross but you'll get used to it
early dinner with protein
before bed it's ok to eat a small chicken cutlet, it will help you sleep
throughout your 24 hr day try to be sure you get these as well: calcium, magnesium, potassium & sodium and drink plenty of fluids

I can't eat like this now, but back then I was lean and mean. look forward to watching your thighs grow! :-)

oh and start hanging out in the commuting forum

topflightpro

I don't commute by bike, but I still tend to eat like a Hobbit.

Anyway, as Caloso said, add more protein to your diet. It will help a lot.

therhodeo

Food aside what was your mileage before you started doing this? Likely you have more of a fitness and sleep deficit than a calorie one.

Doctor Morbius

Broiled Yak.

bmthom.gis

I eat whatever I want! I prefer eggs in the morning (I just don't like cold breakfasts very often), but sometimes I'll just eat a banana and be on my way and eat some pistachios or other snack I have in my office when I get to work. Lunch for me is usually a lunch meat sandwich, an apple, banana (if I didn't eat one in the morning), yogurt, something sweet and maybe something like a bag of chips or grapes. I'll save a piece of fruit for just before I roll out. Sometimes I'll eat a granola bar before leaving work and riding home. I try and have dinner shortly after I get home, or if I have a wait, I'll eat a light snack. Sardines are quite tasty