geofflowery

Alright, well since this is my first post, here it goes.

I recently started to get into road biking this summer as a way to just relax and get away from everything, all while getting some good exercise. However, it's pretty much developed into a little obsession I guess you could say, and judging by the other posts I've read so far, there are a few others with the same "problem"

Anway, I try to read everything I can about road biking, whether its techniques for training or skills or whatever, but I've never really been able to find any info about good meals after a day of riding to help you recover and replenish your energy for the next day. Mostly I've just read about how you should eat protein and carbs and things like that, but the real answer to what I was looking for was what kind of meals to make that taste good and give you the things you need for cycling. Anyone out there who would like to take the time to submit dinners or other meals that they like, while in a bicycling frame of mind, would be much appreciated!

RWTD

My personal favorite due to ease of preperation is a shake of water,whey protein,raw oatmeal,two fruits(one usu. banana)and cream ,flax,natural peanut butter or coconut as a fat source.With more prep time pasta with tomato sauce along with a fresh salad with romaine or spinich as a base is nice as is brown rice with chicken and/or beans and with veges.As the weather gets cooler I may try some homemade chile or pizza with healthy ingredients.

geofflowery

Alright, thanks for your help! I'll have to try those out!

webist

One of my favorites after a long ride is a turkey-salami sandwich with tofu cheese on whole wheat bread.

Gives me carbs, fiber, protien and whole grains and tastes great. If the ride was over 2 hours, I add a banana or a small bunch of grapes.

geofflowery

This one is for webist. Is there anything that you would suggest as a good meal for dinner? The post ride sandwich sounds good, I'll have to try it.

webist

Generally I try to stick to vegies, fruit and some nuts for my late day meal. I often just throw a bunch of different vegies in a pot with some broth and make a soup.

Certainly, a good deal of the thinking that goes into any meal has a lot to do with the level of exercise I had that day. On a day with a 30+ mile hilly ride, I will chomp on some protien.

I must concern myself with blood sugar level too. That has a great deal of influence on my diet as well.

geofflowery

Alright, thank you for your suggestions! Right now I'm a college student on the typical college student diet, so I think that any change I can make to that will help improve my cycling!

Falchoon

I'm no racer but do quite a few longer (100km+) rides usually with a few decent hills thrown in just so I don't get bored. The day before (sometimes two days) before a big ride I'll cook up a big meal of Spaghetti Bolognaise (sp?) and that seems to help. On the ride I take as many bannanas as I can cram into my pack or jersey and a small resealable bag with some salted peanuts in it as well. If I have room I usually try and take a bottle of Gatorade or Powerade as well. I buy the powdered stuff and mix it up at home before I go, much cheaper that way.

geofflowery

Alright, thanks, I'd never thought of peanuts on longer rides. I'll have to add them for this weekend.

RWTD

Peanuts work well on longer slower or moderate paced rides due to higher fat content.As I tend to be allergic to peanuts I use pistacios which also work well.

Homebrew

If you would like to know more about eating for performance and recovery then check out this article from Outside Magazine. The guy who developed Endorox, Ed Burke, I think (he's mentioned in the article) used to be a pro cyclist and is now a sports medicine type has some really good tips on using the glycemic index to base your diet and eating schedule on. It's all very logical and I've noticed a difference in performance on and off the bike.

If you're looking to control you blood sugar levels this is what it's all about. This is not a diet but a lifestyle change or guide if you will. Check it out and see how your eating habits match up. You'll find that this is all commen sense but it works and there is some science behind the guidelines to back it up.

Glycemic Index article

My $.02.

Cheers,

Sean

Pat

Well bicycling is an endurance sort of thing. Bicycling burns between 30-55 calories per mile (depending on your weight, speed and number of hills). Most of the calories expended will be carbohydrate or fat.

You need about 500 calories of carbohydrate to fuel your nervous system each day. Your body can store between 2,000-2500 calories of carbohydrate. Since this is what gives you your performance in cycling, it feels best to be sure that your carbohydrate stores are "topped off". And pretty near everything I have read has said that complex carbohydrates are best - bread, vegetables, fruits, pasta, rice, potatos, etc.

You want to keep your fat fairly low. Your protein requirements might go up a tad but not much. Any excess protein you eat will merely be converted into carbohydrates anyway (or fat if you eat way too much).

I have found that I can lose weight pretty quickly by doing a bunch of miles and keeping my carbohydrate stores "topped off". But that only works when I have the time to do a bunch of miles.

I also don't fool around with the fancy supplements. I have a lot of background in physiology, biochemistry etc etc and I don't find the case for them very persuasive.

For example a power bar = a snickers bar + half a glass of milk

Better yet eat a banana - sugars, complex carbs, vitamins, electrolytes and a biodegradeable package.

Rotifer

If you ride hard and often you can eat just about anything you want, simply avoid processed foods and supplement your diet with EnduroxR4. If you love pasta (as I do) - bonus.

geofflowery

The pasta option works for me, it's my favorite (well, next to seafood!) Anyway, thanks to everyone who has responded so far. It's given me a good start to training and getting in shape!

spinner1

after a workout, especially cycling, food has to be interesting to me because i have a very short attention span. i immediately consume 60 grams of carb. in the way of Luna Bars. i like the peanut butter and jelly kind because they are not as sweet as the others. if you are looking for dinner options that are tasty and nutritious, check out any cookbooks by Nina Simonds. she rocks. she definitely has an asian bend on her food. the sauces are flavorful and delicious. you can always substitute brown rice for the white rice, since white rice ranks high on the glycemic index, and sends blood sugar sky high. no i am not a "no carb" fanatic. diabetes is in my family, so i have to be careful what kind of carbs i eat. i also love sushi after a ride. lots of glutinous rice here, but i try and eat the sashimi first, and the rice last.

another book to check out is "Endurance Sports Nutrition" by suzanne girard-eberle.

just my 2 cents,

spinner1

hey rotifer, don't take this the wrong way, but that dancing banana is sooo cute.

spinner1

hey homebrew, thanks for that article about ed burke. i am definitely going to check out his books.

ride on!!

uciflylow

I am one of the low carb folks. I aviod processed starch and potatos like the pleague. I only eat lots of carbs when I am riding or going to ride. I keep my glycemic index low, don't worry about fats, exersize regularly and take vitamin suplaments.
I'm a med tech and have been keeping up with my lipid levels over the last year since I started this life style. My Triglyceride levels have droped by 1/2 my Cholestorl has droped about 20% and my HDL levels continue to climb, probly due to the exersize, and I feel great.

I have lost 50lbs this way.

BTW I eat lot's of low carb vegies and some fruit.
I also don't get hungry on a regular basis like I did before. I think the massive consumption of simple carbs, starch and sugar, is the number 1 reason for the number of new dibetics that spring forth every year. Just like an alcoholic abusing there liver with excesive amounts of toxins, the life style millins of americans are living is killing their pancreas.

Don't get me wrong. Carbs are the energy source as long as there is a fire to feed, but in excess they hurt you if you don't burn them.

RWTD

I agree with everything your saying in fact I like to harp on many of the same points but he was asking about meals to replentish fuel stores for extended athletic activity(cycling )and that as you allude to is where carbs have their place.

uciflylow

RWTD You'r right, please excuse me for harping.
With out knowing personal preferences of this individual I'll let you in on my little secret. Many times after an extremly long and or hard ride I like to go to buffet type resturants. I try to eat a balance of carbs and protein.
I have noticed that since the weather has cooled down when I return from a long ride I just can't seem to get warm untill I eat and it has time to digest. I guess I must burn up most of my glycogen suplies and there isn't enough excess energy left to stoke the heater.

I think a Tex-Mex meal may be in order here also!

fietser_ivana

Hi Uciflylow I'm a low-carber as well and feeling quite well with it..

It's really weird, I've been in long-distance cycling from 1994-1999 and then just touring till now and I still haven't figured out my nutrition..
Discovered I ate way too few proteins and too many carbs.. also not often enough.

The key to good performance on the bike is like with drinking.. eat little bits and often.

After the bike ride, it is similar to workouts..

Since I low-carb, I drink a combination of
- 100 g quark (looks like yoghurt,but is like cottage cheese, 7-11 g of protein/100g)
- 25 g of whey protein (about 20 g of protein)
- 60 ml of cream (provides 25 g of fat)
The key thing is to take this drink right after the work out/ride.

For a non-low carber, you'd need to have a 4:1 ratio of carbsrotein.. I've heard this is the perfect combination for recovery. Drinks are good and easy, but if you can run to a buffet meal as mentioned before and pick healthy protein sources as well as lots of carbs you'll be allright too..

As for me, I refeed once a week with a high-carb, low-fat day.. the low-fat is a bit diff, so I make it a 'healthy' junk day.

Fietser

RWTD

uc I don't think you were harping.Given the epidemic carb addiction rampant in this country and resultant chronic health problems it is important to stress any carbs loaded up on need to be burned before more carbs are consumed in other words as I think you all are saying you need to eat for your activity level and cut carbs for low activity or quick weight loss.Timing of carbs is important as well particularly if you want to consume high glycemic simple carbs they should be limited to directly before during or after intense exercise.Of course since I tend to have a fast metabolism and high activity level I have to eat plenty of carbs to keep from losing weight and I find it difficult to keep my energy stores topped up even with an occasional buffet.Now you got me started lol.

Chris L

I have to say, I love my carbs. Pasta, potatoes, you name it, buddy! I also have to say that I've had only one illness of any description (the 'flu) in the last four years. What are these health problems you speak of?

RWTD

Were talking about couch potatoes and thus I don't think you qualify.Diabetes as uc mentioned is the most direct but obesity caused by overconsumption of carbs combined with lack of physical activity is being implicated in a numbers of diseases such as heart disease etc.

Chris L

OK, now I understand.