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I am having a few problems with handling my nutrition.
I am 12stone and happy with that but the problem is i cycle quite intensely 2-3 times a weeks but sometimes not at all. I have a fairly good diet, not too much of anything. The problem is that in a normal day i know i don't eat enough to give me the energy for a ride. I tried eating more the day before i think i am going to ride but quite often the plans changed so didn’t end up riding. Even if i do manage to plan ahead i am still left the next day craving sugars. Recently i have taken the approach if avoiding big meals and taking lots of flapjack out riding to supplement me as i ride but this has resulted in me running out of energy quite catastrophically a number of times.
I guess my question is how do you guys (and girls) manage your intake? Is it possible to live with a healthy diet and just use extra food to get you through rides? I really don’t have money to play with so can’t afford to get expensive drinks gels etc. Is the best thing to give in to my cravings and up my sugar intake (dried fruit etc during the day) even though it will just turn to fat if i don’t manage to get a ride in that week?
I eat as normal, if having a ride say after work I'd try and eat a decent amount of carbos shortly before and after, if it's a hard ride then it's unavoidable to be hungry the next day IMO. I don't think eating more the day before will help at all.
You don't need the expensive riding food IMO.
that is a decet plan but how long befor hand and what do you use for quick carbs?
Maybe 1 hour before riding. Might eat half a dinner or as you say flapjacks/energy bars, bananas.
For me eating a decent amount of carbs soon after riding (a meal, or if you have to wait, banana on toast as soon as you get in), shower, stretch & re-hydrating are the main factors in recovering after a ride.
to be honest i tend to try to average my food intake over a week, rather than on a daily basis.
listen to your body.
when it says eat pizza and icecream in front of (tandem)jeremy kyle..... give it a slap.
if i just listened to my body i would be 16 stone again and that wasn't fun.
You eating low GI foods?
If you are eating a balanced diet and not consuming too much alcohol, it suggests to me that your training regime is wrong.
No need for fancy energy gels etc.
not eating low gi, just trying to eat semi low fat, five a day etc. Just a normal diet. I am kinda limited on carbs in my main meals due to a dieting partner. Aparently it isn't fun to have a little portion of something then watch someone eat three time what you just ate.
Maybe i need bigger lunches.
I am kinda limited on carbs in my main meals due to a dieting partner.
sounds like the issue to me - you need more carbs.
Jelly babies are good for instant cheap sugar - almost pure glucose
I have done more reserch and figgured out where i have been going wrong. For my weight I should be eating 80g of carbs 1hour befor exersise and after. Stick to glucose (jelly beans) during exersice. That is loads more carbs that i thought i needed, it is 3 large bananas worth.
I definaty need to up my carbs at linch time too. Any cheep ideas for low fat hight carb treats for the lunch box?
oat cakes?
Malt loaf is your friend
Oats are good - they have some regulatory effect on the insulin metabolism and help prevent insulin spikes and crashes IIRC.
