BentMikey
Rider of Seolferwulf
- Location
- South London
To the OP, 20 miles is a big enough distance that you need to eat before your ride home. I would think at least a banana and perhaps a sports drink too.
Food Intake, What, When and How Much?
- Thread starter MacB
- Start date
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snapper_37
Barbara Woodhouse's Love Child
- Location
- Wolves
BentMikey said:
Yes, surely orange juice can rot teeth too? I thought the OP drank Diet stuff anyway?
BentMikey
Rider of Seolferwulf
- Location
- South London
I'm not arguing about the rotting teeth, only the diabetes which was bolded.
snapper_37
Barbara Woodhouse's Love Child
- Location
- Wolves
BentMikey said:
Which is why I mentioned the diet drinks
snapper_37
Barbara Woodhouse's Love Child
- Location
- Wolves
You pedantic bugger Lee - I meant about the diabetes ..... I mentioned the orange juice in regard to the rotting of teeth.
I mentioned the orange juice in regard to the rotting of teeth.
Keith Oates
Janner
- Location
- Penarth, Wales
If doing a 40 mile round trip commute a substantial breakfast of Porridge or noodles with some fruit and liquid is the way I start the day. I then have a good lunch at about 11.30 which includes rice, meat, vegetables and fruit. When I get home I have a dinner at about 1845 but this is not huge. Without a good and regular food intake getting home at night can be a struggle!!!!!!!!!!!!!
rnscotch
Veteran
[FONT="]All depends on what you are trying to achieve for example fat loss it is best carried out when insulin levels are low. When insulin levels are low the body cannot readily access glycogen stores and as a result your lipase levels increase so the body can access stored energy from an alternative source i,e fat. So with high lipase levels you create a perfect fat burning environment. First thing on a morning is a good example of this due to the evenings fast. What i would suggest is [/FONT][FONT="]you cycle at a steady pace at around 65-75% of your max heart rate.[/FONT]
[FONT="]
Personally i make up a drink with a protein supplement, [/FONT][FONT="]glutamine and some coffee then when i get into work i have porridge with fruit. then around 60 mins before i depart to make my return commute i thow a large banana down my neck.
You can pm me if you want me to go into more detail i wont bore the others with all this fitness babble
Ohh and in case you are wondering i cycle a similar distance to yourself 30-40 mile return commute depending on how i feel
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[FONT="]
Personally i make up a drink with a protein supplement, [/FONT][FONT="]glutamine and some coffee then when i get into work i have porridge with fruit. then around 60 mins before i depart to make my return commute i thow a large banana down my neck.
You can pm me if you want me to go into more detail i wont bore the others with all this fitness babble
Ohh and in case you are wondering i cycle a similar distance to yourself 30-40 mile return commute depending on how i feel
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BentMikey
Rider of Seolferwulf
- Location
- South London
How much do you weigh, rnscotch?
OP
OP
MacB
Lover of things that come in 3's
- Location
- Farnborough, Hampshire
Scotch, I'd be interested in more detail and think it could be useful to have it posted on the thread for others, so:-
Me - 6ft1, 42 years old and 17.5 stone, 245lbs(could be less now but will only weigh myself once a month). Pretty unfit, nasty elbow break 3 years ago stopped all my training and finally had to have elbow surgery in Sep08. Have had reasonable fitness levels in the past.
Goals distance - want to build up to the 40 mile round trip commute 5 days a week. Did my first full trip last week and did it twice running this week. Overall target, originally, was to manage the full 200 miles a week by Aug09, but feel that will be achievable sooner than that.
Goals Weight - overall weightloss target of 63lbs, thinking along lines of 2lbs per week for first 35lbs then up to 1lb per week for last 28lbs. Based around the full commute this would be an initial loss of 0.1lbs for every 10 miles moving to 0.1lbs for every 20 miles. Would be combining this with a much stricter dietary regime than normal, though relaxing a bit at weekends.
I found I didn't run out of energy last night but had overdone the pre ride eating so felt heavy and sluggish to begin with. My instinct is to go with bananas before I leave in the morning, muesli on arrival, a reasonable lunch, bananas before departing for home. Once home drink some milk immediately then maybe a light snack/meal during the evening.
All input and advice welcome....thanks.....Al
Me - 6ft1, 42 years old and 17.5 stone, 245lbs(could be less now but will only weigh myself once a month). Pretty unfit, nasty elbow break 3 years ago stopped all my training and finally had to have elbow surgery in Sep08. Have had reasonable fitness levels in the past.
Goals distance - want to build up to the 40 mile round trip commute 5 days a week. Did my first full trip last week and did it twice running this week. Overall target, originally, was to manage the full 200 miles a week by Aug09, but feel that will be achievable sooner than that.
Goals Weight - overall weightloss target of 63lbs, thinking along lines of 2lbs per week for first 35lbs then up to 1lb per week for last 28lbs. Based around the full commute this would be an initial loss of 0.1lbs for every 10 miles moving to 0.1lbs for every 20 miles. Would be combining this with a much stricter dietary regime than normal, though relaxing a bit at weekends.
I found I didn't run out of energy last night but had overdone the pre ride eating so felt heavy and sluggish to begin with. My instinct is to go with bananas before I leave in the morning, muesli on arrival, a reasonable lunch, bananas before departing for home. Once home drink some milk immediately then maybe a light snack/meal during the evening.
All input and advice welcome....thanks.....Al
Sprocket Dog
New Member
- Location
- Sidcup
Seconded.MacBludgeon said:
Thirded
Always an interesting discussion when it comes to best ways to maximise fat loss, ie, empty stomach vs after a feed. The breakdown of the breakfast you have carb/protein/fat also has an influence as well.
From my point of view, having just started my 32 mile commute, I push harder with a banana or muffin dispatched prior to heading out.
To my mind, this means more calories burned. I guess what is debatable is the % cals burned from fat stores...
Cheers,
Daniel.
Daniel.
rnscotch
Veteran
At the moment i am 19 stone (266 lbs or 120 kilo) at around 16% body fat. And yes i go through a lot of bottom brackets.. lol
Ok so stripping this back to basics..
Fats contain 9 calories/gram and proteins and carbs 4 calories. Alcohol is also 7 calories per gram. These calories from alcohol offer no bio-logical use to the body and so must be burned off for energy, so excessive food intake alongside can cause a problem. These calories should be taken into account alongside your diet. So you could eat twice as much protein and carbs compared to fat and create a greater calorie deficit. The advantage to this is that carbs and protein are the most anabolic nutrients and also the most thermogenic (increase metabolism more). For every 100 calories of protein consumed around 80 are absorbed and it takes 20 calories to digest them. With carbs for every 100 calories consumed around 90 are absorbed and it takes 10 calories to digest them. With fat for every 100 calories of consumed around 98-99 are absorbed and it takes only 1-2 calories for the body to digest them.
nutritional intake should be spread over 4-6 meals spaced around 3-4 hours apart. This will also increase metabolism allowing a deficit to be created more easily. I would suggest you catalogue your results on a 4-6 weekly basis. From your results you can determine how you may need to alter your nutritional requirements. For example, if you want to increase fat loss then a steady reduction in carbs may be required or even a fat loss product could be used.
To maintain muscle you require a positive nitrogen balance within muscle tissue. Protein is the only food group that contains nitrogen. Muscle is also metabolised protein so this makes protein the most essential nutrient for anabolism.
Carbs help maintain nitrogen balance from whole food protein sources and offer physical energy to fuel workouts and general daily life. Carbs are infact the body’s main fuel source for energy expenditure as they convert to glucose much easier than proteins and fats. Complex carbs provide sustained energy over a long period of time as they are much larger more complicated molecules than simple carbs and so the digestion process takes longer.
The slow release of complex carbs provides a steady insulin release. More sustained release carbs also help maintain nitrogen from protein sources more effectively, as I earlier explained. Simple carbs are exactly that, simple molecules that are easily broken down and digested very easily. These are released into the bloodstream at a much faster rate and so can have dramatic effects on insulin levels.
Insulin levels also determine lipase levels (hormone responsible for fat break down). Simple carbs are most beneficial post ride/workout for glycogen replenishment and insulin response for recovery and anabolism.
You can use high fibre food sources to slow the digestion rate of carbs. Fats help provide healthy brain function alongside a calorific deficit. As a rule of ''thumb'' fats that are liquid at room temperature are healthy (unsaturated) and solid fats at room temp are unhealthy (saturated). Unsaturated fats can increase the body’s ability to mobilise fat cells for energy use so these should make up the majority share of your fat consumption.
For Protein consume mainly lean white meats and egg whites, with some extra lean red meat and fish thrown in for variety. Carbohydrates consume from complex fibrous sources to provide you with a sustained release of energy on a lower calorie diet. You will also require a simple carb source for post ride/workout recovery. Fats get from unsaturated sources.
The most carb dense meals will need to be breakfast, pre ride/workout and post ride/workout. I would also suggest consuming the vast majority of carbs through the day as during the evening activity levels are usually lower.
That is basically all you would require to know about nutrition.
Ok so stripping this back to basics..
Fats contain 9 calories/gram and proteins and carbs 4 calories. Alcohol is also 7 calories per gram. These calories from alcohol offer no bio-logical use to the body and so must be burned off for energy, so excessive food intake alongside can cause a problem. These calories should be taken into account alongside your diet. So you could eat twice as much protein and carbs compared to fat and create a greater calorie deficit. The advantage to this is that carbs and protein are the most anabolic nutrients and also the most thermogenic (increase metabolism more). For every 100 calories of protein consumed around 80 are absorbed and it takes 20 calories to digest them. With carbs for every 100 calories consumed around 90 are absorbed and it takes 10 calories to digest them. With fat for every 100 calories of consumed around 98-99 are absorbed and it takes only 1-2 calories for the body to digest them.
nutritional intake should be spread over 4-6 meals spaced around 3-4 hours apart. This will also increase metabolism allowing a deficit to be created more easily. I would suggest you catalogue your results on a 4-6 weekly basis. From your results you can determine how you may need to alter your nutritional requirements. For example, if you want to increase fat loss then a steady reduction in carbs may be required or even a fat loss product could be used.
To maintain muscle you require a positive nitrogen balance within muscle tissue. Protein is the only food group that contains nitrogen. Muscle is also metabolised protein so this makes protein the most essential nutrient for anabolism.
Carbs help maintain nitrogen balance from whole food protein sources and offer physical energy to fuel workouts and general daily life. Carbs are infact the body’s main fuel source for energy expenditure as they convert to glucose much easier than proteins and fats. Complex carbs provide sustained energy over a long period of time as they are much larger more complicated molecules than simple carbs and so the digestion process takes longer.
The slow release of complex carbs provides a steady insulin release. More sustained release carbs also help maintain nitrogen from protein sources more effectively, as I earlier explained. Simple carbs are exactly that, simple molecules that are easily broken down and digested very easily. These are released into the bloodstream at a much faster rate and so can have dramatic effects on insulin levels.
Insulin levels also determine lipase levels (hormone responsible for fat break down). Simple carbs are most beneficial post ride/workout for glycogen replenishment and insulin response for recovery and anabolism.
You can use high fibre food sources to slow the digestion rate of carbs. Fats help provide healthy brain function alongside a calorific deficit. As a rule of ''thumb'' fats that are liquid at room temperature are healthy (unsaturated) and solid fats at room temp are unhealthy (saturated). Unsaturated fats can increase the body’s ability to mobilise fat cells for energy use so these should make up the majority share of your fat consumption.
For Protein consume mainly lean white meats and egg whites, with some extra lean red meat and fish thrown in for variety. Carbohydrates consume from complex fibrous sources to provide you with a sustained release of energy on a lower calorie diet. You will also require a simple carb source for post ride/workout recovery. Fats get from unsaturated sources.
The most carb dense meals will need to be breakfast, pre ride/workout and post ride/workout. I would also suggest consuming the vast majority of carbs through the day as during the evening activity levels are usually lower.
That is basically all you would require to know about nutrition.
jay clock
Massive member
- Location
- Hampshire UK
40 mile round trip will consume burn up at keast 2000 cals (my rate at 90kg is 32 per km)
Your base metabolic rate (ie what you need if you lie in bed all day will be 2000). You then need a bit more for daily activity (standing, walking, etc). Typically that will be 500.
So on days you cycle to work and back you can have 4500 cals and not loose weight. 500 reduction in net intake per day would mean 3500 per week, which should burn off one pound of fat. Do not overdo the reduction.
Eat a good brekkie. The description of what you eat sounds quite poor in terms of nutrition. A lot more fruit and veg would be good..
best of luck
Your base metabolic rate (ie what you need if you lie in bed all day will be 2000). You then need a bit more for daily activity (standing, walking, etc). Typically that will be 500.
So on days you cycle to work and back you can have 4500 cals and not loose weight. 500 reduction in net intake per day would mean 3500 per week, which should burn off one pound of fat. Do not overdo the reduction.
Eat a good brekkie. The description of what you eat sounds quite poor in terms of nutrition. A lot more fruit and veg would be good..
best of luck
BentMikey
Rider of Seolferwulf
- Location
- South London
Surely the losing weight thing is very simple, albeit also extremely difficult for most of us? Just eat less than you're expending.
It's the motivation bit of that that I find very hard to do, as well as the eating healthily rather than bad snack foods.
It's the motivation bit of that that I find very hard to do, as well as the eating healthily rather than bad snack foods.
