Energy food

since I have taken up going out on four bicycle hour rides I noticed that when I return home

I want to eat chocolate and biscuits and generally just about blinkin anything that comes to hand

now seeing as part of the reason I have taken up four hour bicycle rides in the first place

is to lose 3kilos of body fat so that I can see all of my six pack rather than just the top half

I was wondering if anyone could give me some nutritional tips

as to have enough energy to ride

minus the 500-1000 calories that I want to lose that day

without the ravenous appetite that demands eating everything in sight

Know what you mean. My house is bare because I've eaten everything.
3kg? I shit that.
Six-pack? The only thing I assoc with a 6-pack is beer.
Eat high-fibre food, vegetables and fruits that are filling but less energy-dense, get some protein in there to help give you that 'full' feeling (milk, meat, cheese etc).
Stop moaning about nutrition you potential 6-pack displaying fscker! :D

Oh, don't stock your cupboards with sh1t food is a good tip. Make sure you have some quickly prepared food ready to go, in order to avoid that dash to the supermarket for a kilo of chocolate..

eat plenty of carbs in the morning and lunch, none at all for dinner and no fats either....have a big dinner of veggies (not potatoes) and protein...as early as you possibly can...worked for me.

I try and eat healthy but long bike rides seem to produce hunger like I have never known before

the other day I ate dinner and then two bars of chocolate straight after....!!!!

so basically noodles - bike ride - steak and greens

whats good to take on a ride ...?

not kendals mint cake I hope

for some reason I have the idea of eating burritos

not that you'd get any around here

I get this problem too... I take lunch with me to work but I find myself buying even more on my lunch break!

I'm not entirely sure on it's nutritional content, but peanut butter is absolutely loaded with energy. I eat it on toast after some cereal every morning before I ride to work, and it makes a massively noticeable difference in my post-ride munchies.

As long as you eat high energy food that is particularly low in saturated fat, as well as being low in unsaturated fat too, you should be ok.

Try taking a jam sandwich on granary bread too, for half way into your ride. I read in cycling weekly that after an hour or so of cycling your salt levels drop a lot due to perspiration, and the granary bread helps bump it back up and the jam bumps your blood sugar levels up too, giving you a nice energy boost. Avoid the butter if you really want to watch the calories/fat!

Just come to mind actually, that peanut butter is low in saturated fat, which is bad. So it should be ok. I'm a skinny sod and live off the stuff, and cycle only 8 miles a day :P

I just ate a pile of fajitas! Mmm..
On club runs i don't take food, there's a cafe stop (i do coffee and cake the english seem to go proper food like beans and toast, etc)
On longer rides I take gels, powerbars, isotonic drink - you know, all that wank that cycling shops stock :) Beats squishing bananas in your jersey pocket..
SWEETS! Those Natural Confectionary Company lollies or their copy here.. Bassetts animal mix/snakes. Your muscles use glucose - eat glucose while exercising.

After rides use a 4:1 carb:protein mix, which can be made yourself out of sports drink and whey protein or you can buy recovery formulas from SIS, etc.
Or, do what I do and just eat everything within 1km radius..

The french don't really 'do' granary bread, but peanut butter on baguette sounds like a winner, peanut butter although high in fat is nutritionally really good, did you know that in france that some of the older bikes have attachments on there handlebars to especially to carry a baguette, I mean how cool is that ...!!! gels, powerbars, isotonic drink is all a bit above my head, and a pocket full of sweets reminds me of my grandma, but now you mention it, a handful of boiled sweet is pretty much ideal, self contained energy, doesn't take up much space, and if you suck'em they will release the energy slowly...boiled sweets...:)

No more squishy bananas!

http://www.chainreactioncycles.com/Models.aspx?ModelID=15095

I know what that is without even looking and no chance I'll ever own one. Same as pink shirts.. ;)

Hahaha

It's just because you want to be a 'proper' roadie and want to down all those sport formula drinks and mixes and other assorted rubbish! :P

eeehhhh No more squishy bananas!

http://www.chainreactioncycles.com/Models.aspx?ModelID=15095

I am going buy one of them for my girlfriend she'd like one of them she would ...;)

eeehhhh It's just because you want to be a 'proper' roadie and want to down all those sport formula drinks and mixes and other assorted rubbish! :P

Nah, I just like eating stuff from packets..
Anyway, they're compact and they work. They're just more expensive than the diy alternatives.

the-smiling-buddha [quote]eeehhhh No more squishy bananas!
http://www.chainreactioncycles.com/Models.aspx?ModelID=15095

I am going buy one of them for my girlfriend she'd like one of them she would ...;)[/quote]

Wrong wrong wrong! hehehe

winston eat plenty of carbs in the morning and lunch, none at all for dinner and no fats either....have a big dinner of veggies (not potatoes) and protein...as early as you possibly can...worked for me.

^^^^
what he said. unless you're going on an all day ride, in which case eat carbs the night before.

if you're snacking during the day eat crunchy food with virtually no energy content (rice cakes, celery, carrots, cucumber) - crunchy stuff makes you feel like you're eating even if you're not actually taking in much in the way of carbs.

If you need a boost, eat fruit - the sugars are absorbed slower. Refined sugars hit you quickly and give you a brief boost, but then they leave you feeling slumped and listless when they wear off. They may be helpful if you're racing but even for training I reckon bananas are a better bet than powerbars. I have a soft spot for dried dates and apricots, personally.

dried banana and pineapple is good whilst riding.

give you the shits if you eat too much, mind.

dried fruit and boiled sweets, very good...:)

No wonder you're all skinny buggers.. all this sounds way too healthy to pass my strict diet guidelines of "sugar + fat add salt to taste".

Since arriving home at 2pm mine was: 5 chicken fajitas, half tin refried beans, four/five pints various soft drink, bowl of icecream, half pack after dinner mints, 3/4 loaf of stilton bread, some garibaldi biscuits, some lollies, cheese and ham sandwich, glass apple juice (not necessarily in that order)

fat, stinking pig

I'm worried he hasn't had any beer

Short rides carb/protein mix drink is usually enough, longer rides up to 300km fig rolls, jelly babies, wine gums, malt loaf, energy bars or gels.
I carry my snacks in a little top tube bag for easy access and avoids a sticky mess in your jersey pockets. see link below.

300km plus all that sugary carb stuff can play havoc with your digestion and you should be burning more fat by then anyway, you start needing normal savoury food aswell, sarnies BLTs, or a proper meal in a cafe, I have a penchant for Bacon Bagguettes, a pint of milk or a yogurt drink helps ease any acidity caused by the high energy stuff aswell.
I usually keep one bottle with plain water in to swig on after eating on the move.

Wiggle Tri bag link

After rides when I get home I drink as much water as I can and have a bowl of cereal.

RPM fat, stinking pig

Thankyou. bows

scott not scot me liking your diet hippy.....i hope you're gonna finish the after dinner mints before bed?

They're long gone :)

RPM I'm worried he hasn't had any beer

No booze since Friday lunch.

I gave my gf the last After Dinner Mint.
It fscking hurt man, I'm so bitter about that.. ;)