Notices
Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

What to eat

Old 07-30-12, 08:49 PM
  #1  
Junior Member
Thread Starter
 
Join Date: Jun 2012
Location: MN
Posts: 21
Likes: 0
Liked 0 Times in 0 Posts
What to eat

I'm a young mountain biker training 5-6 days a week, and typically racing every weekend. I'm training pretty hard and racing 1 1/2 hour races on the weekends.

Obviously I need to be eating smart to be benefiting completely from my training. What should I be eating in general to capatilize on the training and to become a better biker?
biker16 is offline  
Old 07-30-12, 09:05 PM
  #2  
Banned.
 
Join Date: May 2010
Location: Uncertain
Posts: 8,651
Likes: 0
Liked 2 Times in 2 Posts
I've never seen any compelling evidence that you should do anything other than eat a traditional balanced diet. Obviously you'll need to make sure you eat enough to replace the calories you're burning in training, but if you do so while following the guidance in the linked article you should be fine.
chasm54 is offline  
Old 07-31-12, 09:13 AM
  #3  
Senior Member
 
Join Date: Oct 2005
Posts: 14,277
Likes: 0
Liked 3 Times in 3 Posts
You could read about nutrient timing. I found it interesting.
https://www.amazon.com/gp/product/073...BJVT7DHNQSZF47

This is also a decent read from what I remember
https://www.amazon.com/Nancy-Clarks-S...ok+5th+edition
DataJunkie is offline  
Old 07-31-12, 01:42 PM
  #4  
Senior Member
 
rumrunn6's Avatar
 
Join Date: Jul 2008
Location: 25 miles northwest of Boston
Posts: 29,601

Bikes: Bottecchia Sprint, GT Timberline 29r, Marin Muirwoods 29er, Trek FX Alpha 7.0

Liked 3,614 Times in 2,362 Posts
OP - congrats on asking. that's the 1st step. do your research and then personalize it for yourself. datajunkie is spot-on with nutrition timing because it isn't just what you eat, it's when do you eat what. for example we all know building muscle mass requires protein instake but you're not gonna eat a steak dinner right before a ride right? of course not. you eat the protein at other times. conversely just after a big ride after the shower and you are relaxing isn't the time to eat the bagel or cookies, right? well ... it's not.

here's an example of nutrition timing
breakfast - scrambled egg sandwich 1 hr before ride
simple carb like small box of raisins just before getting on the bike
ride like a crazy man as intensly and strongly as you can
post ride - consume a simple carb and liquid protein, the muscles will burn up the simple carb and absorb the protein

nutrition for long duration rides is more complicated

I'm not an expert in explaining this stuff but I hope you see what I was getting at
rumrunn6 is offline  
Old 07-31-12, 03:06 PM
  #5  
Senior Member
 
Join Date: Jun 2008
Location: Vancouver, BC
Posts: 9,201
Liked 289 Times in 177 Posts
Originally Posted by rumrunn6
conversely just after a big ride after the shower and you are relaxing isn't the time to eat the bagel or cookies, right? well ... it's not.
As long as you keep your shower short that is the time to be eating carbs. You assimilate them faster in the 30 min post exercise.

post ride - consume a simple carb and liquid protein, the muscles will burn up the simple carb and absorb the protein
The muscles already burnt the carbs during exercise. Post exercise you are attempting to replenish your glycogen stores. The protein speeds up the re-synthesis of glycogen.

OP: +1 on Nancy Clark's book on Nutrition for athletes. Very practical pragmatic advice.
gregf83 is offline  
Old 07-31-12, 03:26 PM
  #6  
Why not?
 
EthanYQX's Avatar
 
Join Date: May 2007
Location: Canada
Posts: 846

Bikes: Giant STP 2

Likes: 0
Liked 0 Times in 0 Posts
There's a ridiculous amount of crap going around about nutrition, always will be. I tend to recommend this, or close to this, to my athletes.

Habit 1: Eat every 2-3 hours.

Habit 2: Eat complete, lean protein with each feeding opportunity.

Habit 3: Eat vegetables with each feeding opportunity.

Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise.

Habit 5: Eat healthy fats daily.

Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories.

Habit 7: Eat whole foods whenever possible.
It's from John Berardi who writes for T-Nation. It's solid basic advice for a recreational athlete. Here's what I usually add:

-Start the day with water. Coffee, juice, etc. is fine after water, but start with room temp filtered water.
-Drink water constantly (duh)
-Always eat breakfast

Originally Posted by rumrunn6
conversely just after a big ride after the shower and you are relaxing isn't the time to eat the bagel or cookies, right? well ... it's not.
Er, right after exercise is exactly the time to eat carbs, since it's absorbed better. Ideally that's the only time you should eat carbs.
EthanYQX is offline  
Old 08-02-12, 03:17 PM
  #7  
Senior Member
 
Join Date: May 2012
Location: Sacramento, CA
Posts: 259

Bikes: Tarmac Apex

Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by rumrunn6
OP - congrats on asking. that's the 1st step. do your research and then personalize it for yourself. datajunkie is spot-on with nutrition timing because it isn't just what you eat, it's when do you eat what. for example we all know building muscle mass requires protein instake but you're not gonna eat a steak dinner right before a ride right? of course not. you eat the protein at other times. conversely just after a big ride after the shower and you are relaxing isn't the time to eat the bagel or cookies, right? well ... it's not.

here's an example of nutrition timing
breakfast - scrambled egg sandwich 1 hr before ride
simple carb like small box of raisins just before getting on the bike
ride like a crazy man as intensly and strongly as you can
post ride - consume a simple carb and liquid protein, the muscles will burn up the simple carb and absorb the protein

nutrition for long duration rides is more complicated

I'm not an expert in explaining this stuff but I hope you see what I was getting at
There it's nothing wrong with eating a bagel after you ride. In fact depending on what protein you choose it will usually have a good amount carbs included.
Jfitalia is offline  
Old 08-02-12, 04:05 PM
  #8  
Senior Member
 
CommuteCommando's Avatar
 
Join Date: Jul 2008
Location: Southern CaliFORNIA.
Posts: 3,079

Bikes: KHS Alite 500, Trek 7.2 FX , Masi Partenza, Masi Fixed Special, Masi Cran Criterium

Liked 24 Times in 13 Posts
You will get a lot of advice here, and most of it works for those who are giving it. Researching this can be very frustrating if you are looking for an easy answer. There isn't one. There are basic principles, most of which have been replied to above, but you will have to try different things to find what works for you.
CommuteCommando is offline  
Old 08-03-12, 03:55 PM
  #9  
Senior Member
 
Join Date: Jan 2008
Posts: 123

Bikes: 80's Marin, 90's Dawes, ALAN & various unicycles.

Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by biker16
I'm a young mountain biker training 5-6 days a week, and typically racing every weekend.
As a rough guide stand in front of a mirror, can you see your ribs?
If not your diet is probably OK.
If you can see ribs just eat more of everything.
Freewheeler is offline  
Old 08-03-12, 04:18 PM
  #10  
Banned.
 
Join Date: May 2010
Location: Uncertain
Posts: 8,651
Likes: 0
Liked 2 Times in 2 Posts
Originally Posted by Freewheeler
As a rough guide stand in front of a mirror, can you see your ribs?
If not your diet is probably OK.
If you can see ribs just eat more of everything.
Absolutely wrong. If you can't see ribs you're too fat.
chasm54 is offline  
Old 08-04-12, 10:34 AM
  #11  
Senior Member
 
Join Date: May 2012
Location: Sacramento, CA
Posts: 259

Bikes: Tarmac Apex

Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by chasm54
Absolutely wrong. If you can't see ribs you're too fat.
this wrong as well. I think it really depends on what you (OP) want to accomplish. I personally think that pro cyclists have a terrible body. Just look at wiggins after winning the gold medal recently. He looked terrible from the waiste up! Yes his legs are huge but the rest looks like a person from a thrid world country that is starving for food.

OP you need to decide what your goals are for riding. I for one ride to stay in shape and because I love to ride, not because I want to weigh 105lbs.

I can't see my ribs with my shirt off but I can see my six pack abs. I'll take that over looking like a starving child any day
Jfitalia is offline  
Old 08-04-12, 05:10 PM
  #12  
Why not?
 
EthanYQX's Avatar
 
Join Date: May 2007
Location: Canada
Posts: 846

Bikes: Giant STP 2

Likes: 0
Liked 0 Times in 0 Posts
The too little/how much argument is easy...if you're gaining weight, eat less. if you're losing it, eat more. Worrying about whether your abs are visible, while it is a good guide for a good number of people, is not necessary. Performance mindset, not aesthetic one.
EthanYQX is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
avidone1
General Cycling Discussion
10
08-16-15 10:59 PM
MidLife50
Training & Nutrition
17
07-30-15 09:43 PM
AGoodleyUK
Training & Nutrition
102
04-06-14 09:04 PM
Helgrind
Track Cycling: Velodrome Racing and Training Area
7
07-27-11 12:05 PM
hao
Road Cycling
98
12-10-10 11:58 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Your Privacy Choices -

Copyright © 2024 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.