Correct nutrition

[Lien Sdrawde]

I have recently increased my riding to between 100 - 130 miles per week, with most rides starting within an hour of getting home at 16.30.
I'm surprised how varied my energy levels feel between many of my rides and I wondered if my nutrition was to blame?

My diet / exercise has been aimed at weight loss and at 20kg lighter than the start of this year, I feel good about this. My lunch is pretty much always a Morrisons salad comprised of couscous, tomato, sweetcorn, beetroot and is usually about 12.30.

Breakfast is always 3 weetabix.

Evening meal is usually based around good portions of chicken / fish with rice, veg etc etc (no naughty stuff).

I live in a fairly hilly area and for some bizarre reason head straight for them. I use 'Zero High 5' as my drinks on the bike and have recently been taking out a couple of fig rolls.

All tips greatly appreciated. Neil

 

[Judderz]

Try having a banana or two, nuts or the like around 3-3.30pm

 

[Lien Sdrawde]

Thanks. Will try that.

 

[skyair]

a bit more protein would help your muscles to

 

[Hacienda71]

You will always get the odd day when you are a little fatigued. I would eat a bannana before the ride and take one with you or a flapjack or similar if you are riding over 30 or 40 miles at a time.

 

[Andy_G]

Im like you in some ways, i generally go 50% carbs 35% protein 15% fat as a guide line with about 2000 cals a day monday - friday and pig out more weekends, like this i seem to have more energy and after a 60-70 mile ride i dont ache.

 

[Ningishzidda]

I do about 80% dead animal parts, 10% dead plants and 10% living plants.

 

[dan_bo]

You will always get the odd day when you are a little fatigued. I would eat a bannana before the ride and take one with you or a flapjack or similar if you are riding over 30 or 40 miles at a time.

I prefer banarnaranas to bannanas. More of a mouthful.

 

[Snapper88]

I find two bananas some peanut butter & milk blended together works well for me. Being a beekeeper I also add some honey but thats just for a little taste

 

[VamP]

It's probably not nutritionally related. It's normal to build up fatigue. Take rest days when you feel (really) tired.

 

[Julia9054]

I am assuming from your post that you are riding before your evening meal? Personally, I need to eat every 4-5 hours whether cycling or not! If I tried to cycle having last eaten a small lunch at 12.30, I'd fall off my bike before I reached the end of the road!
My favourite post work, pre cycle snack is a crunchy peanut butter sandwich. Salty, sweet and packed full of energy. Come to think of it, that's what I eat when I get back from my ride too!

 

[400bhp]

By a shed load of nuts/dried fruit. Leave them at work and snack on them all day.

 

[400bhp]

It's probably not nutritionally related. It's normal to build up fatigue. Take rest days when you feel (really) tired.

Nah

 

[VamP]

Nah

You ride 7 days a week?

 

[400bhp]

yep, sometimes.