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Keeping full & eating between meals

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Keeping full & eating between meals

Old 04-22-13, 03:51 PM
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Keeping full & eating between meals

Hi all,
I'm spending between an hour and three on the bike each day and, I assume as a result, finding within about an hour or so after eating decent sized meals with decent amounts of protein and carbs I'm really hungry. I snack on fruit and vegetables between meals and am full when I finish eating each meal but it doesn't last long.
What do you guys eat between meals to keep you going? I have energy and recovery powders for drinks during/after long rides, but do people drink them to fill up or is that a sure fire way to just put on weight?
Any advice/comments/tips welcome since I'm pretty new to paying diet too much attention.
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Old 04-22-13, 05:11 PM
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Without knowing your diet, any answer is just a guess. I have a feeling the problem is what you are eating, not how much. I got used to feeling a little hungry at times, but when I feel something is missing I will change around the particular foods. For instance at one point recently, I added one slice of wheat bread at both breakfast and lunch. And I elimintaed the greek yogurt I was eating. That one change made all the difference.
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Old 04-23-13, 03:11 PM
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Thanks a lot for the reply, snidely.
Today, as an example, I had 70g of whole wheat cereal with skimmed milk for breakfast. Quite a long ride in the morning. Couldn't get past about 10:30 before I ended up eating my lunch which was 2 (4 slices of bread) chicken sandwiches (cuts of breast, not processed). Between that and lunch, and between lunch and dinner (so what I snacked on) I had 2 carrots, an apple, 2 small oranges, a yoghurt, an energy bar and a banana. Lunch I had to then buy was a quinoa salad, with broccoli, potato, green beans and peanuts. I went on a ride again this evening, as well as my commute, then had a recovery drink when I got back. Dinner was a stiry fry with a bought jar of sauce, but had carrots, pak choi, and whatever vegetables were in the jar (I think some water chestnut etc). That was about 30 mins ago, and I can start to feel the hunger growing... I take on board what you're saying about the bread, but I'm full at meal times, just not quite soon after...
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Old 04-23-13, 04:56 PM
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I don't see any fat and darned little protein. They're what keep you going after the carb spike leaves you. People get so into eating "healthy" that they cut out what's good for you, like salt and fat.
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Old 04-24-13, 12:34 AM
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Thanks Carbonfibreboy.
Fat, you might be right, although won't there be some in the yoghurt at least? Surely there's quite a bit of protein though, no? Milk for breakfast, chicken for lunch and dinner, quinoa, the yoghurt, peanuts, the recovery drink...?
What would you recommend to change to tick all the boxes?
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Old 04-24-13, 09:51 AM
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Originally Posted by flip.flop
Thanks Carbonfibreboy.
Fat, you might be right, although won't there be some in the yoghurt at least? Surely there's quite a bit of protein though, no? Milk for breakfast, chicken for lunch and dinner, quinoa, the yoghurt, peanuts, the recovery drink...?
What would you recommend to change to tick all the boxes?
I'm guessing from your diet that you don't have any dietary restrictions? You don't mention any dietary problems other than hunger. So your legs are recovering fine, no pain other than occasional DOMS, you have good energy on your rides, and your weight is stable? I'm an ovo/lacto vegetarian who eats a little bit of fish. So my recs are from that experience.

Terrymorse on another recent thread pointed out that endurance athlete protein requirements are in the range of 1.2–1.4 g/kg. I think this is about right. For me, that works out to about 100g/day. Fat is usually measured as a percentage, rather than in grams, 20% being the usual number for endurance athletes. So think about those numbers when looking at your diet.

Many folks who post here count up their daily intake of the three macros: carbs, fat, and protein. I can't spend that kind of time messing with it since we make so much food from scratch and eat an extremely varied diet. So I go by outcomes rather than inputs. From that viewpoint, if my above assumptions about your dietary responses are accurate, IMO your only problem is that your blood sugar is spiking and then dropping off. The way to even that out is adding more fat and protein, regardless of the numbers. Beans and cheese? That sort of thing. Another thing I do is to have 15g flavored whey protein before most meals and another when I go to bed. I think that helps. When I have this hunger problem, I'll either have a glass of whey protein, a piece of cheese, or a 1/2 c. of mixed peanuts, raisins, and M&Ms. Or all three in succession, an hour apart. Fruit is not helpful for me. Yogurt is OK, but not nearly as much help. Too much carbs, I think. Looking at the yogurt in my fridge, it's 20g carbs, 7g protein, no fat.

If your weight is stable or headed in the correct direction, adding one thing will mean cutting out something else. You'll have to figure out what that is. One thing that has worked for me is having smaller portions for meals. Less spike, smaller drop.

After a ride, if it is a while until a meal, I'll do a recovery drink, then dribble in a little bit of carbs over the next hour or two, but I'll keep being hungry no matter how much carbs I eat until I stop it with a piece of cheese. Putting a stopper in it.
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Old 04-24-13, 10:23 AM
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I'd try eating more fat. I was always hungry on a low fat diet.
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Old 04-24-13, 06:48 PM
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Make sure you are keeping hydrated, 16oz of good ol H2O before each meal! Just heard Bob Harper talk about this on Dr Oz today so its got to be true.
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Old 04-25-13, 02:01 PM
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snack on chicken cutlets or other meat proteins
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Old 04-25-13, 03:20 PM
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You're right in your assumptions, carbonfiberboy. Thanks all for the input. Will need to go over it all again and see what changes I can make... Looks like I'll be getting into avocados for a start anyway...
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