Best lunch?

Kafka\'s Doll

For various reasons I get on the bike at 7.00am, to cycle my 14-mile commute, without having had breakfast. In fact, I can't eat until lunch. This works pretty well -- I'm a bit of a lump and don't seem to lack energy in the morning. For lunch I do the usual office thing -- sandwich, apple, maybe some chocolate. Then, at around 3.00pm, I get completely bushed. I get over it, but by the time I have to cycle home I'm not always as fresh as I want to be,

Is there something I can eat for lunch that might militate against afternoon knackeredness?

Belv

Is your sandwich on white bread by any chance?

karl j

porridge ?

Kafka\'s Doll

Belv wrote:

Is your sandwich on white bread by any chance?

Not if I can help it. Though sometimes some poncy ciabatta thing.

Kafka\'s Doll

karl j wrote:

porridge ?

Bit of a dull lunch though.

Belv

The lunch causes a spike in your blood sugar level causing a big release of insulin to lower it. This causes a drop in the blood sugar level which will leave you tired, lethargic and invariably hungry.

You need to start again from breakfast time!

Kafka\'s Doll

Belv wrote:

The lunch causes a spike in your blood sugar level causing a big release of insulin to lower it. This causes a drop in the blood sugar level which will leave you tired, lethargic and invariably hungry.

You need to start again from breakfast time!

I could, maybe, eat something when I got to work. But I'm wary of upping my calories through the day. I guess I could swap the chocolate for porridge at 9ish, but I wouldn't enjoy it!

Belv

First thing in the morning eat something to get your body going.
When you get to work, have an apple or something.
At lunch try to have a lower carb lunch, today i have a cheese and ham salad. If you want to stick with sandwiches, try wholemeal tortilla wraps (or wholemeal anything for that matter).
If you're hungry mid-afternoon, some sort of oat-based cereal bar should perk you up and give you some energy for the ride home.
When you get home, tea.

There are loads of variables (like you might need to be eating a lot more than this) but this should help with the way you feel.

Belv

Kafka\'s Doll wrote:

I could, maybe, eat something when I got to work. But I'm wary of upping my calories through the day. I guess I could swap the chocolate for porridge at 9ish, but I wouldn't enjoy it!

There are studies that show people who eat breakfast tend to eat less during the rest of the day. I know there are studies that show most things, but i have personal experience to support this one - when i started eating breakfast again, i put on no weight at all despite not conciously changing any other part of how i eat.
Having now read more on the subject, it seems to be the case that breakfast and post-exercise are times when the things you eat are quickly used by the body to replenish itself so do not have same impact as at other times.

Kafka\'s Doll

Belv wrote:

First thing in the morning eat something to get your body going.
When you get to work, have an apple or something.
At lunch try to have a lower carb lunch, today i have a cheese and ham salad. If you want to stick with sandwiches, try wholemeal tortilla wraps (or wholemeal anything for that matter).
If you're hungry mid-afternoon, some sort of oat-based cereal bar should perk you up and give you some energy for the ride home.
When you get home, tea.

There are loads of variables (like you might need to be eating a lot more than this) but this should help with the way you feel.

I guess I could cope with some fruit when I got to work, though that'll always be when I eat first. Thanks, I'll give that a go.

dirk_van_gently

Eat Breakfast, then you won't be running on empty by lunchtime. Rice Crispies are nice and easy to digest.
And ditch the chocolate.

Belv

Kafka\'s Doll wrote:

I guess I could cope with some fruit when I got to work, though that'll always be when I eat first. Thanks, I'll give that a go.

Porridge and fruit would be even better. I like porridge, honey and sultanas.

andrewc3142

Eat Breakfast, then you won't be running on empty by lunchtime

I have muesli and yoghurt before I set out and usually a smoothie when I get to work but I'm still starving by lunchtime. I have a couple of largish sarnies (wholesome, home-made sourdough bread) and some crisps and I'm still starving by dinner.

ChrisLS

...breakfast, cereal and fruit...never skip breakfast, as Belv says you tend to eat more during the day if you don't eat breaky...also, how do you ride 14 miles on an empty stomach?

Kafka\'s Doll

ChrisLS wrote:

...breakfast, cereal and fruit...never skip breakfast, as Belv says you tend to eat more during the day if you don't eat breaky...also, how do you ride 14 miles on an empty stomach?

No idea. Doesn't bother me at all though. If I eat, mind, I just can't turn the pedals.

All the 'eat breakfast' stuff seems eminently sensible, but I just can't do it before a morning commute!

If anyone could explain why I'd be delighted!

crewman_5

Kafka\'s Doll wrote:

For various reasons I get on the bike at 7.00am, to cycle my 14-mile commute, without having had breakfast. In fact, I can't eat until lunch. This works pretty well -- I'm a bit of a lump and don't seem to lack energy in the morning. For lunch I do the usual office thing -- sandwich, apple, maybe some chocolate. Then, at around 3.00pm, I get completely bushed. I get over it, but by the time I have to cycle home I'm not always as fresh as I want to be,

Is there something I can eat for lunch that might militate against afternoon knackeredness?

My commute is virtually the same and I can't face food before the ride (unless I want to see it again half way there!)

I'm usually starvin' by the time I get to work though so keep a ready supply of porridge and wheatabix in my desk draw (I eat three )

Kafka\'s Doll

crewman_5 wrote:

Kafka\'s Doll wrote:

For various reasons I get on the bike at 7.00am, to cycle my 14-mile commute, without having had breakfast. In fact, I can't eat until lunch. This works pretty well -- I'm a bit of a lump and don't seem to lack energy in the morning. For lunch I do the usual office thing -- sandwich, apple, maybe some chocolate. Then, at around 3.00pm, I get completely bushed. I get over it, but by the time I have to cycle home I'm not always as fresh as I want to be,

Is there something I can eat for lunch that might militate against afternoon knackeredness?

My commute is virtually the same and I can't face food before the ride (unless I want to see it again half way there!)

I'm usually starvin' by the time I get to work though so keep a ready supply of porridge and wheatabix in my desk draw (I eat three )

The curious thing is that if I don't cycle, I'm really hungry in the morning. So when I get the tube I have to stop off for a muffin or something en route. But when I ride in, I'm just not hungry until lunchtime.

Paulie W

I'm not an expert but it strikes me that your eating regime is seriously flawed and the fact that you have these energy troughs is a clear indication of this. Not eating until lunchtime after exercise in the morning will not help you lose weight and keep it off in the long term and is not good for your body which, post-ride, mayuse up muscle as well as fat looking for its energy. Make yourself eat something when you get to work, a banana at the very least, or a bowl of cereal. I would also have something small before I set out but understand you cant face this. For lunch I would cut out the carbs and chocolate or at the very least dont eat wheat. A snack in the afternoon would also make sense but should ideally be low fat, low sugar, no wheat (so no twixes!).

Kafka\'s Doll

Paulie W wrote:

I'm not an expert but it strikes me that your eating regime is seriously flawed and the fact that you have these energy troughs is a clear indication of this. Not eating until lunchtime after exercise in the morning will not help you lose weight and keep it off in the long term and is not good for your body which, post-ride, mayuse up muscle as well as fat looking for its energy. Make yourself eat something when you get to work, a banana at the very least, or a bowl of cereal. I would also have something small before I set out but understand you cant face this. For lunch I would cut out the carbs and chocolate or at the very least dont eat wheat. A snack in the afternoon would also make sense but should ideally be low fat, low sugar, no wheat (so no twixes!).

You're not wrong Paulie. I understand why a breakfast is a good idea. That said, my metabolism seems to operate differently to most -- as has been mentioned, I'm told it's unusual for someone to do 14 miles first thing without eating, never mind not being hungry after it.

I am losing a decent amount of weight too, from the right places. And isn't it carbs that I'm after?

I shall certainly try some fruit/cereal when I get to work though.

Paulie W

Losing weight while doing the amount of exercise you're doing means that carb intake is a bit of a balancing act. I think maybe the focus should be on the type of carbs: as noted white bread is out but even wholemeal (wheat) bread is best avoided. Rice, potatoes, and maybe oats or rye are probably better sources of carbs for your purpose.

spen666

Paulie W wrote:

I'm not an expert but it strikes me that your eating regime is seriously flawed and the fact that you have these energy troughs is a clear indication of this. Not eating until lunchtime after exercise in the morning will not help you lose weight and keep it off in the long term and is not good for your body which, post-ride, mayuse up muscle as well as fat looking for its energy. Make yourself eat something when you get to work, a banana at the very least, or a bowl of cereal. I would also have something small before I set out but understand you cant face this. For lunch I would cut out the carbs and chocolate or at the very least dont eat wheat. A snack in the afternoon would also make sense but should ideally be low fat, low sugar, no wheat (so no twixes!).

Why so anti wheat?

Paulie W

spen666 wrote:

Why so anti wheat?

Wheat is more diffcult to digest than most other carbs and eating it makes a lot of people feel pretty sluggish and potentially bloated 9soemthing to do with the gluten content, which is found in rye and oats as well but in relatively smaller amounts).

Kafka\'s Doll

Paulie W wrote:

Losing weight while doing the amount of exercise you're doing means that carb intake is a bit of a balancing act. I think maybe the focus should be on the type of carbs: as noted white bread is out but even wholemeal (wheat) bread is best avoided. Rice, potatoes, and maybe oats or rye are probably better sources of carbs for your purpose.

At lunch, or generally? I think I've found that I can ride harder on a Tuesday morning if I had pasta on Monday night.[/i]

Paulie W

Kafka\'s Doll wrote:

At lunch, or generally? I think I've found that I can ride harder on a Tuesday morning if I had pasta on Monday night.[/i]

You'd probably find the same with a big plate of rice or a baked potato. It's worth cutting out wheat just for a bit and seeing how it impacts on your energy levels: I know a lot of people who have seen considerable benefits, myself included. Now to be honest I weighed up the benefits versus never eating crusty white bread, pasta, cake or pizza and decided the benefits could go hang...

Belv

Kafka\'s Doll wrote:

And isn't it carbs that I'm after?

It's complicated! LOL
You need to try out different ideas and see what works best for you but (the important thing for you NOW is that) no healthy, long-term diets advocate eating nothing between tea time and the following days lunch*.




* Well, none that i know of! :?

Kafka\'s Doll

Belv wrote:

Kafka\'s Doll wrote:

And isn't it carbs that I'm after?

It's complicated! LOL
You need to try out different ideas and see what works best for you but (the important thing for you NOW is that) no healthy, long-term diets advocate eating nothing between tea time and the following days lunch*.




* Well, none that i know of! :?

Sure. I don't skip breakfast in an attempt to lose weight though. I do it because I'm not hungry. And, I suppose, I figure that cycling 28 miles a day is enough, viz healthiness, to cope with most things.

Surf-Matt

Skipping breakfast slows your metabolism down so you GAIN weight!

I have a small bowl of cereal before my morning 10m ride - can't survive without it.

I think the hang up with wheat is unfounded - we eat plenty of bread and cereal and are both low in fat but healthy.

Eat little and often -don't skip meals, especially when exercising - it's actually quite dangerous.

Kafka\'s Doll

Okay, so I had breakfast today (at 9, after the ride). An oaty granola thing with lots of dried fruit and steamed skimmed milk.

Almost fell asleep at 10. Bit better now, but of course I'll have to eat less for lunch.

lost-time

I found that I'd have to eat my breakie at least an hour before leaving the house for my 10mile commute. If I hadn't left it this long I could quite well be seeing it gain 1/2 way through the commute. I have a smal bowl of musili and a slice of toast with either marmite peanut butter or marmalade on it. Once at work I have a small cereal bar or an apple/banana. That gets me through to lunch where i have a few slices of maltloaf (w/o spread) apple, banana, cereal bar, small packet of twiglets. I also carry an extra cereal bar if I'm peckish mid afternoon but this is only needed once a week or so. I don't drink any sugary drinks whilst at work, just water. Evening meals will normally be a stir fry with rice or a past based meal, sometimes pizza and salad. I found that this combo of food and exrecise has helped me lose a little excess weight but not be tired and hungry all the time.


Paul

Greg T

Is there any point in trying to eat before setting off to work in the morning?

Unless you are going to get up two hours before you set off you're not going to be metabolising it anyway?

My (basic) understanding is that you have circa 30 mins glycogen stored up in your muscles (variable due to training / muscle mass / expenditure rate etc) - this will have been replenished overnight from your evening meal. A lack of oophm iin the morning is due to a previous day's intake defeicit.

You have an additional 30 mins in your liver (variable etc etc etc)

Therefore, before you go for you dietary stores and fat you have a 60 min (approx etc) buffer of super ready to use Glycogen.....

All of this could well be arse.

passout

If you really can't do breakfast then I guess banana(s) at about two. If you feel knackerred just before you get on you bike (or at traffic lights) try jelly babies. Sounds stupid I know but I was introduced to the concept and have never looked back! They are the best immediate energy food!