Riding in the evening - what to eat afterwards

stevieboy

I'm currently about 4 weeks into a fitness regime of doing an hours off-roading 3 x a week (15 miles each time currently), as opposed to my once weekly 15 mile ride to get fit for racing next year.

I usually do one ride at the weekend and two in the week, but as this has to be afterwork I have to get in and get out ASAP giving me no chance to eat properly before hand, also I dont really like riding on food ate less than two hours previous.

I usually finish my ride about 7:30, so by the time i've showered/changed it's 8. What foods should I be eating to
A) fulfill my hunger
help my body best recover
C) prevent myself eating the wrong foods too late at night

I can think of one alternative and that is to load up at lunch time, but I prefer little and often method

Any suggestions grateful

Steve

mtb.boy

Listen to previous episodes of Joe Beer's podcast about training. Aparantly milk is a good recovery drink.

hastings

if you can afford it for goodness shakes milkshakes are good

but chocolate milk is supposed to be really good too (and cheaper)

ash68

Tend to use whey protein powder from holland and barrat health shop, seems to take away hunger pangs and helps recovery

toasty

ash68 wrote:

Tend to use whey protein powder from holland and barrat health shop, seems to take away hunger pangs and helps recovery

I've started doing this as well, found one with some carbs in as well. Since you aren't aiming to build too much muscle you could take a smaller dose, lowering the price a bit, I'm only taking about 25g-50g of extra protein a day (body builders can use 200g a day). It should help your muscles build up, recover quicker and it's a source of protein without having to eat piles of fatty meats.

I do similar, ride from 6:30-8:00 most nights, have a shake quickly when I get in and eat food afterwards, not really ideal.

lost-time

A carb/protein mix of 4:1 is supposed to be good. I am interested in sports nutrition but I often can't be faffed to do things properly...

I eat a lot of chicken breast (grilled) and tuna with the carbs coming from pasta/rice and also a fair bit of green veg for iron. ( iron from veg is better absorbed than iron from meats)

I LOVE the vanilla For Goodness Shakes.......

No doubt someone on here could tell you exactly what you should be eating....

stevieboy

Excellent, cheers - tried just having a shake the other night - kept my tummy quiet a treat!

fireheed

Lost time has said what i would suggest.^^^^

Just don't eat too much and try not to eat anything much later than half 8 as the body stops breaking down the food.

Banana is prob the best thing to eat if you get a little hungry late on as the body can break it down through your sleep quite easily.