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Help forming a nutrition plan

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Help forming a nutrition plan

Old 08-30-09, 09:22 PM
  #1  
DougMac13
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Help forming a nutrition plan

Been cycling now for a couple of weeks but am trying to get an exact idea for the nutrition that I need on and off the bike. I've been eating healthy in which case I usually do but don't know if its the right foods for cycling. Just trying to get a general idea of what eating habits a cyclist has. I am an active guy and have been doing around 20-25 miles a day 5 days a week and 3 times a week have been doing some upper body workouts. I am now trying to start counting calories that I burn and consume because my main goal is to shed some pounds at which I'm at 190-195 so im not exactly a small guy. Any one have any tips or eating plan that helps them or maybe best see a nutrionist and tell him the plan see if that works? any advice will help.
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Old 08-30-09, 10:01 PM
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Keith S
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Eat a balanced diet with portion control consisting of lean protein, complex carbs, a little fruit, green vegetables, and healthy fats. Stay away from processed foods and packaged foods from the grocery store. Only consume simple sugars during your ride(if needed) and right after riding. If you can't pick it, grow it, or kill it don't eat it.
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Old 08-31-09, 12:08 AM
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SchnauzerHerder
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Originally Posted by Keith S View Post
If you can't pick it, grow it, or kill it don't eat it.
right on.

What I've learned is that nutrition is it's all about experimentation. No matter what suggestions people give you, you're going to need to find what works best for you, and this takes time. What works for one of us might now work for you.

That said, people will talk a lot about calories as the end-all, be-all measure of nutrition. Do a little research into macronutrient ratios. This is just the ratio of carbohydrates to protein to fat.

Also, as I understand it, the body needs for for 2 purposes, refueling and repairing. Focusing your meals on one or the other has helped me a lot. This means in the morning and much of the afternoon, I eat a lot of fruit and similar things to keep me going, where as for lunch and dinner, I eat more protein, complex carbohydrates and fats.

hope that helps
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Old 08-31-09, 04:16 AM
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ironhorse3
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If you do go to W**dys, McD**alds, etc, just don't eat any fries, and get the chicken go wrap instead of big mac. Order milk for beverage instead of coke (or get the diet softdrink). Don't order any apple pies, ice cream, frostys or sundaes. I'm being serious. Find out what's in your food, and try for optimal nutrition. Realize that most folks are too heavy on sugar, fat, fried foods, bread and other grains (yes limit those too) and salt, but way deficient on fruits and vegetables, fiber, and often protein too. Learning about nutrition is a bit time consuming but within a few weeks it will all come natural. When you want to go off the wagon, you will be able to once you've established new habits, but you have to be sort of strict for the first 6 weeks or so to get the new habits established.
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