sugarbot

Hey, I'm not exactly new to road cycling, but until now I've never put much thought into nutrition. At the moment I eat muesli bars and apples when I'm riding but as I push myself more I'm not convinced that it's enough to keep me properly fueled.
So, what's the best thing to eat?

(Don't say bananas, I hate those)

CommuteCommando

Cycling and weight loss.

0430 Breakfast-Kashi Chewy Trailmix Bar 140 Cal.
0600 5 mile ride to work
0800 Two grilled chicken tacos from the taco truck 400 Cal.
1200 Banana-100 Cal (sorry)
1400 Kellogs Nutigrain Bar-120 Cal
1530 Ride to train station 10-30 mi.
1600 1700 nibble Clif bar on longer ride -120-240 Cal
1800 Dinner varies, usually chicken or fish.

Don't know if its best, but its working for me. Routine is the thing that keeps me on it.

Notgrownup

3 pork chops, Mashed potatoes n gravy, 4 ears of corn and some homemade blueberry cobbler...Maybe a PBR...

suppcyc

While riding I like peaches because depending on how gassed you are, you don't even have to chew them that much. I also like the coconut cream pie flavored Lärabar because it's delicious and it has coconut oil in addition to the dates so a good blend of fats (medium-chain fatty acids) and simple carbohydrates.

beatlebee 

everything in sight.










j/k

Carbonfiberboy 

I assume the OP is asking about on-the-bike food. There's a nutrition-necessity curve. At a one hour level, you really don't have to eat anything. At the RAAM level, it's an eating contest - all about maximizing the number of calories per hour you can process. Most people fall somewhere in between, and there's additionally the factor that different people and people at different training states will process food differently. Be that as it may, the OP asked what we personally eat on the bike.

1-2 hour moderate training ride - HEED in a water bottle, try to drink as little as possible, perhaps nothing. 1-2 hour training ride with hill repeats and the like - 1 bottle of HEED, drink it all. Also carry a Clif bar, just in case. For longer rides, I carry 2 bottles, 24 oz. for ordinary rides, 1 liter for rides of over 4 hours. I put water in one, and a mix of maltodextrin and flavored whey protein 7:1 and water in the other. Hammer makes a ready mix called Sustained Endurance that's about the same thing, but unflavored. I usually put 750 calories of that stuff in a bottle, enough for a 3 hour ride, and carry more powder with me for rides up to about 9 hours at which point I start relying more on convenience store food.

Many people carry a 6 oz. flask of Hammer Gel, which works very well for rides up to 3 hours, and then just water in their bottles. My wife puts Ensure and water in one bottle, 1-3 bottles of Ensure, depending on distance.

It's all about getting the calories you need, hour after hour, in some manner that won't disgust you over time.

Notgrownup

With all kidding aside, i have not got to the point of taking food with me, i don't commute with the bike yet so...I have changed my eating hapits some, quit drinking almost all diet drinks, 90-95% water now... Taking a 30g (plus other nutrients) liquid protein syrup that is sugar free as i am diabetic...I have reduced my portion sizes and we are actively eating more greens n veggies...I get low fat low sugar fruit bars for snacks and eat almonds also...I use almonds when i have a craving for something and water again..Funny how water makes your brain think you are fuller than you are...

CommuteCommando

As far as what I eat on the bike, my original post showed a typical day, including what I eat on the bike. True it is a very individual thing. One big factor is if you are going for speed, endurance, or in my case, trying to optimize speed and endurance while loosing weight.

I have tried many things to get to what works for me, and eating on the bike just cannot be the entire equation. I eat less on the bike than a categorized racer would. I eat just enough to stay fueled enough to run off of ready sugar from Clif bars, and on longer rides Gatorade G2. That hopefully helps my body to burn the slower burning fat stores, which I still have 40 excess pounds of.

I like the Clif bars because they are easy to nibble a little at a time an store back in the jersey pocket. I sip the G2 when I feel myself starting to run out of gas and feel an immediate boost. I'll drink about 10 oz of that every 20 miles, starting after the first ten. The G2 has about half the sugar of the regular.

ftwelder

I used to use gell for longer rides but switched to sandwiches made of almond butter, fruit spread and cream cheese on Ezekiel bread. I only need one for 80 miles or so. I wrap 1/4's of the sandwich in plastic wrap and eat the first after about an hour (depending). Keep in mind I eat a large meal long before the ride and wait to belch properly before feeding again.

I found gells were causing some stomach discomfort during and left me uninterested if food after the ride.

ThermionicScott 

I just ate a bag of Cheetos from the vending machine.

jeff@work

peanut butter and jelly sandwiches
dried fruit and nuts
lara bars

sprince

I tried gels once. No stomach issues, but they're nasty and it would take about 2 dozen to fill up. So I'll eat most anything, except for gel.

beatlebee 

I do like to eat real food on rides but there is no denying that the gels/powders are very macronutrient dense and I think I may be moving back to Perpetuum just due to the sheer number of calories that I go through.

Carbonfiberboy 

Hammer Gel runs 90 calories/serving, GU runs 100/packet. 24 GU packets would be your entire nutrition for the day. Most folks do 1 serving/hour or 1/2 hour or every 20 minutes if racing. Be sure to follow a gel with plenty of water or it will just sit in your stomach. Gotta thin it out. Some folks mix Hammer Gel in their water bottles, but I get tired of the sweet flavor after 150 miles or so. Raspberry is my favorite. The Hammer Gel Espresso has quite a kick.

MikeRides

Drink: WATER 95% of the time
Breakfast: Bowl of cereal with 2% low fat milk (sometimes with a sliced up banana)
Lunch: Peanut butter and jelly sandwich, fresh fruit, or just a granola bar - never been a big eater at lunch time
Dinner: Varies. Usually chicken or fish
For late night cravings I usually go for raisins or an apple

The more I ride the less hungry I find myself, so to help with my ongoing weight loss plan I just pedal longer. Mid-ride snack is varied by a banana, a granola bar, or some trail mix on longer than 40 mile rides.

SkyeC

I'm a convert to Skratch Labs in my water. Very, very basic mix of sugar, potassium, sodium, and some electrolytes. "Sports" drinks with protein, artificial flavors, and other stuff seemed to work but didn't make my stomach feel great and forget about it if the temp was about 80. Warm water mixed with that stuff is disgusting... And ever leave your water bottle sitting around 1/4 full of most sports drinks for a couple days? Yuck.

I keep to shot bloks, stinger waffles, and real food for my caloric intake. Don't like to drink calories on the bike. I'll leave that to my post-ride shake.

cicatrize

Yesterday after a group ride I came home and ate a whole pizza and had two beers. That refueled me nicely.

sprince

Maybe I'll give the gels another try when they create a pizza and beer flavor.

cicatrize

I'm seeing dollar signs in this business opportunity...

Shepp30 

Fig Newtons, water and gatorade if the ride is less than 4 hours. I stop for a real lunch if longer ... turkey sandwich, peanut butter crackers, chips, coke etc.

My gut tolerates newtons with gatorade, and they are easy to toss back on the bike and they pack a whollop... they are small enough to smash and eat two at a time, 4-6 bars per hour is between 220-330 calories or so and 44-66 g. carbs.

Much over 4 hours however, I begin craving a salty meal.