Food To Eat Before Clubrun

Soni

Hi Guys, what types of foods do you eat on the morning of a clubrun?

I did 60 miles last week with my club, and about 30 miles of that was on an empty stomach, didn't have anytying to eat since getting out of bed that morning.

I'm trying to loose as much weight as possible before my holiday, however i felt a 'little' knackered towards the end of the 30 miles, then we had a cafe stop, and i had a ham/salad sandwich on brown and a cake.....

Just wondering what types of foods you would recommend i eat, bearing in mind i want to loose weight, but also want the energy for the ride.

I'm off again in the morning, so will be trying out your sugesstions and will post up the outcome tommorrow night.

By the way, im not in the Elite group, we do around 15-16mph average....over about 55-60 miles.

jibberjim

I never eat breakfast before a morning ride, assuming you ate well the day before your body will be pretty well fuelled up, it uses little during sleep.

But instead I ensure that I eat during the ride - so you could ensure just a few hundred calories in those first 15/20 miles. Something carby and easy to digest - don't go for high fibre etc. foods, "bad" foods are fine.

Soni

jibberjim wrote:

I never eat breakfast before a morning ride, assuming you ate well the day before your body will be pretty well fuelled up, it uses little during sleep.

But instead I ensure that I eat during the ride - so you could ensure just a few hundred calories in those first 15/20 miles. Something carby and easy to digest - don't go for high fibre etc. foods, "bad" foods are fine.

So its ok to eat bad foods even though i want to loose weight....

Infamous

Is there any of you left soni?

Eat some porridge 2 hours before the ride, take some energy drink with you and maybe an emergency mars bar (you won't need it if you're stopping for cake).

Cut down after the ride, not before.

a_n_t

+1 on the porridge.

Soni

Infamous wrote:

Is there any of you left soni?

Eat some porridge 2 hours before the ride, take some energy drink with you and maybe an emergency mars bar (you won't need it if you're stopping for cake).

Cut down after the ride, not before.

I can't stand porridge, as much as people everywhere tell you how good it is for you, i honestly can't stomach porridge, however i used to like Ready Brek, is that any good?

I'm down to 15st 1lb now, thats from 18st 2lbs, after the club ride tommorrow i'm hoping to be in the 14st mark, should break into the 14s easily after 60 miles riding.

My Mrs can't believe how i'm still over 15st, as she says there is hardly anything left of me but i now there is still a bit left on my stomach to loose yet, this seems to be the last bit left.....

I'm really noticing the weight loss on the bike, i'm flying up the hills now!

Mr Loverman

You want to eat food that has a high glycemic index such as brown pasta as it keeps you full for longer as the sugars are locked up in long strands so you dont burn your energy as quick as if you had a mars bar, it also stays in your stomac longer. I would recomend eating a couple of bananas and an apple and orange as they have no carbs in them well the apples and oranges dont and they will fill a hole, but as for losing weight you want to go on a diet of brown pasta, brown rice as these will keep you full for longer and also limit the amount of food you are eating.

jibberjim

Soni wrote:

jibberjim wrote:

I never eat breakfast before a morning ride, assuming you ate well the day before your body will be pretty well fuelled up, it uses little during sleep.

But instead I ensure that I eat during the ride - so you could ensure just a few hundred calories in those first 15/20 miles. Something carby and easy to digest - don't go for high fibre etc. foods, "bad" foods are fine.

So its ok to eat bad foods even though i want to loose weight....

The point is, they're not "bad foods" whilst you're exercising - simple carbohydrates are easy to digest and allow you to exercise at the same time - whereas "good foods" tend to be a little harder on the stomach and are more likely to cause you stomach distress.

I'm not trying to give you licence to eat crap, but carbohydrate rich simple food (white bread sandwiches, malt loaf, bananas etc.) which are not recommended when trying to lose weight are pretty good for eating in the middle of exercise.

Soni

Mr Loverman wrote:

You want to eat food that has a high glycemic index such as brown pasta as it keeps you full for longer as the sugars are locked up in long strands so you dont burn your energy as quick as if you had a mars bar, it also stays in your stomac longer. I would recomend eating a couple of bananas and an apple and orange as they have no carbs in them well the apples and oranges dont and they will fill a hole, but as for losing weight you want to go on a diet of brown pasta, brown rice as these will keep you full for longer and also limit the amount of food you are eating.

Hi mate, yeah been thinking of taking some bananas with me, absolutely love them, had some in a sandwich at work the other day and were lovely....

The problem is i only have a small saddle bag, although i've got the pocket on the back of the jersey don't know how uncomfortable it will be to stash them in there....

Been dieting for about 8/9 maybe 10 weeks now, been trying to limit my calories to around 1500-1800 per day, ideally 1500, but been having the off cheat here and there and the odd takeaway here and there, although last night only had plain boiled rice and chicken and pineapple from the chinese and i've still lost this morning on the scales....

Soni

jibberjim wrote:

Soni wrote:

jibberjim wrote:

I never eat breakfast before a morning ride, assuming you ate well the day before your body will be pretty well fuelled up, it uses little during sleep.

But instead I ensure that I eat during the ride - so you could ensure just a few hundred calories in those first 15/20 miles. Something carby and easy to digest - don't go for high fibre etc. foods, "bad" foods are fine.

So its ok to eat bad foods even though i want to loose weight....

The point is, they're not "bad foods" whilst you're exercising - simple carbohydrates are easy to digest and allow you to exercise at the same time - whereas "good foods" tend to be a little harder on the stomach and are more likely to cause you stomach distress.

I'm not trying to give you licence to eat crap, but carbohydrate rich simple food (white bread sandwiches, malt loaf, bananas etc.) which are not recommended when trying to lose weight are pretty good for eating in the middle of exercise.

Hi mate, yeah the last thing i want is something to aggrevate my stomach, i sometimes suffer from the old IBS now and again and don't fancy having problems when on a 60 miler away from home! :evil:

Soni

So would Ready Brek be any good?

Mr Loverman

Well thats the thing about a balanced healthy diet which will keep you within a healthy weight, as you have to keep it up for life it should be something pratical that you can do forever and if that means eating the odd takeaway or whatever then thats fine as long as you don't go over the top.

The thing is with calories though you don't need them at certain times of day providing you get them your body will store them and then you can burn them when needed so if I was you I would have some cereal and a bit of fruit i.e 2 apples and an orange before you went out and that will do you before you get to a cafe where you can then have a sandwhich and that way you will burn more calories than you have put in.

EDIT : food with a high GI are good for IBS and will cure it fro what i belive

Infamous

Mr Loverman wrote:

You want to eat food that has a high glycemic index such as brown pasta as it keeps you full for longer as the sugars are locked up in long strands so you dont burn your energy as quick as if you had a mars bar, it also stays in your stomac longer. I would recomend eating a couple of bananas and an apple and orange as they have no carbs in them well the apples and oranges dont and they will fill a hole, but as for losing weight you want to go on a diet of brown pasta, brown rice as these will keep you full for longer and also limit the amount of food you are eating.

2 things...

Surely he wants to eat low G.I foods for them to "keep you full for longer"? Mars bar and simple sugars have a high G.I.
and fruit are almost completely carbs (fructose).

Soni, any cereal will be fine.

Mr Loverman

jibberjim wrote:

Soni wrote:

jibberjim wrote:

I never eat breakfast before a morning ride, assuming you ate well the day before your body will be pretty well fuelled up, it uses little during sleep.

But instead I ensure that I eat during the ride - so you could ensure just a few hundred calories in those first 15/20 miles. Something carby and easy to digest - don't go for high fibre etc. foods, "bad" foods are fine.

So its ok to eat bad foods even though i want to loose weight....

The point is, they're not "bad foods" whilst you're exercising - simple carbohydrates are easy to digest and allow you to exercise at the same time - whereas "good foods" tend to be a little harder on the stomach and are more likely to cause you stomach distress.

I'm not trying to give you licence to eat crap, but carbohydrate rich simple food (white bread sandwiches, malt loaf, bananas etc.) which are not recommended when trying to lose weight are pretty good for eating in the middle of exercise.

the thing is though if you are trying to lose weight you may not want to load up on carbs before you go exerciseing as you wont eat into your fat reserves and you will instead just burn of the energy from the food you have put in yourself

Mr Loverman

Infamous wrote:

Mr Loverman wrote:

You want to eat food that has a high glycemic index such as brown pasta as it keeps you full for longer as the sugars are locked up in long strands so you dont burn your energy as quick as if you had a mars bar, it also stays in your stomac longer. I would recomend eating a couple of bananas and an apple and orange as they have no carbs in them well the apples and oranges dont and they will fill a hole, but as for losing weight you want to go on a diet of brown pasta, brown rice as these will keep you full for longer and also limit the amount of food you are eating.

2 things...

Surely he wants to eat low G.I foods for them to "keep you full for longer"? Mars bar and simple sugars have a high G.I.
and fruit are almost completely carbs (fructose).

Soni, any cereal will be fine.

(edit my bad It is the other way around eat foods that are low in GI
Fruits such as apples and oranges and very little carbs in them as they are mainly water and sugar.

Infamous

Mr Loverman wrote:

No foods that have a high GI keep you full for longer foods that are low GI make yuo feel hungry soon after eating. Fruits such as apples and oranges and very little carbs in them as they are mainly water and sugar.

haha and what is sugar?

I think you've got high and low GI mixed up.

Mr Loverman

Infamous wrote:

Mr Loverman wrote:

No foods that have a high GI keep you full for longer foods that are low GI make yuo feel hungry soon after eating. Fruits such as apples and oranges and very little carbs in them as they are mainly water and sugar.

haha and what is sugar?

I think you've got high and low GI mixed up.

I did get them the wrong way around my bad.... But carbohydrates are long strings of sugars and break down into glucose. your body stores carbs up as fat and they burn slow and give you alot of energy, sugars are not the same as carbs and don't get stored as fat in the same way. Seriously if you eat nothing but fresh fruit you starve your body of carbs and you lose loads of wieght like what happens with the atkins diet.

Mr Loverman

Here are low carb fruits:

Low Carb Fruits
Fruit Carbs per Serving Fruit Carbs per Serving
Strawberries 2.8
Limes 7.1
Rhubarb 2.8
Plums 8.6
Watermelon 2.9
Peaches 9.7
Cranberries 3.0
Grapefruit 9.9
Cantaloup 3.4
Guava 10.7
Raspberries 3.6
Sweet Cherries 11.3
Apricots 3.9
Avacados 12
Honeydew 3.9
Nectarine 16
Blackberries 4.6
Apple 21.0
Blueberries 5.1
Pear 25.1
Lemons 5.4
Papaya 29.8

Source: http://diet.lovetoknow.com/wiki/Foods_Y ... _Carb_Diet

Infamous

yeah, good luck with that.

TarmacExpert

Mr Loverman wrote:

I did get them the wrong way around my bad.... But carbohydrates are long strings of sugars and break down into glucose. your body stores carbs up as fat and they burn slow and give you alot of energy, sugars are not the same as carbs and don't get stored as fat in the same way. Seriously if you eat nothing but fresh fruit you starve your body of carbs and you lose loads of wieght like what happens with the atkins diet.

I think you are a bit confused about all this, but sort of right while being wrong. Sugars are carbs, that is a fact. However, there are different types of carbs with different effects on the body. Most fruit is high in fructose, which is both a sugar and a carb. Fructose does not directly convert to blood glucose, instead it must be absorbed in the body by being first stored by the liver as glycogen, and then subsequently released by the liver as glucose. This can be a desirable property of fructose - provided your liver glycogen stores are not already full, eating fructose will serve to top up your liver glycogen rather than directly increasing blood sugar levels which can result in fat storage. The only caveat with fructose is that if your liver glycogen stores are already full, it can instead be stored as fat.

Bhima

Best foods towards the top (IMO), but all are good in my experience.

Porridge (2.5 hrs before ride)
Rice (1.5 hrs before ride)
Pasta (2 hrs before ride)
Toast with Honey (1 hr before ride)
Bagel + Grated Cheese (1 hr before ride)
Baked Potato with Baked Beans (1 hr before ride)
Fruit Salad + Natural Yoghurt + Honey (Ratio of 2:3:0.5) (1 hr before ride)


Oh, and Mars bars are actually Low GI. I think it's because of the ammount of fat in them.

Infamous

haha I love that you have managed to narrow it down to the exact amount of time needed per foodstuff.

No bananas though?

a_n_t

Infamous wrote:

haha I love that you have managed to narrow it down to the exact amount of time needed per foodstuff.

No bananas though?

10 minutes after my oats i'm out the door. 2.5 hours???!!!!!!

softlad

a_n_t wrote:

10 minutes after my oats i'm out the door. 2.5 hours???!!!!!!

indeed - that would mean eating brekkie at around 5.30am just to make an 8am start - bollox to that.....

Bhima

Those are digestion times.

So you can go out straight away but you may want to throw up (I certainly do after 1 whole pan of porridge!) and you wont feel the effects for a while. I guess it's OK if you've already fueled up the night before too, but my doctor told me that digestion will be a lot slower once you get riding, as the blood rushes to your legs and away from the stomach.

Soni

Hi guys, i've tried cutting out carbs and even tried the Atkins diet a few times in the past, and although i can loose quite a bit of weight within the first few days, i can't sustain it beyond 3-5 days max, i end up craving things like banana sandwiches and the likes....

I'm definetely a carb man, i've been counting calories this time around, but not counting carbs, and i've sustained it for a good 7-9 weeks, lost count now, and as i've said, although i've been having 2-3 takeaways per week, i've certainly still lost a lot of weight and toned up, although i still have a long way to go to reach the size of the other guys in the club runs, i know for sure this time i will be able to do it as i'm finding it really easy, and i've been riding every day for the last 7-9 weeks without any days off.

I've decided to have a bowl of Ready Brek and 2 x bananas in the morning before i go riding, we meet at 9am, so will eat around 7ish, and hopefully this should give me the fuel i need for the day, i'm actually thinking of riding to the meeting place and back again instead of taking the car, which will mean nearly 100 miles, which i will be really happy with if i can pull it off, although i may wake in the morning and think sod it i'll take the car!

Anyway, better get to bed as its 01:11 as i've just been catching up on the TDF!

nolf

Soni wrote:

Infamous wrote:

Is there any of you left soni?

Eat some porridge 2 hours before the ride, take some energy drink with you and maybe an emergency mars bar (you won't need it if you're stopping for cake).

Cut down after the ride, not before.

I can't stand porridge, as much as people everywhere tell you how good it is for you, i honestly can't stomach porridge, however i used to like Ready Brek, is that any good?

I'm down to 15st 1lb now, thats from 18st 2lbs, after the club ride tommorrow i'm hoping to be in the 14st mark, should break into the 14s easily after 60 miles riding.

My Mrs can't believe how i'm still over 15st, as she says there is hardly anything left of me but i now there is still a bit left on my stomach to loose yet, this seems to be the last bit left.....

I'm really noticing the weight loss on the bike, i'm flying up the hills now!

You really shouldn't be losing weight at that speed.
Losing over 1 pound from 1 ride means that you're dehydrating yourself. Dehydration is really the only way you can lose that kind of weight that quickly.

It's not sustainable and is bad for you! It can also drastically affect your performance.

Soni

Well Guys, had a big bowl of frosties this morning and 2 x bananas before going to the club ride, rode 66 miles roundtrip, with a cafe stop, had beans on toast and a diet coke, and drank 4 x large water bottles full of plain water during the ride, i've never rode so well!

Had loads of energy and feel i could go out for another ride....

Will definetely be following that same pattern of eating for future rides,

freehub

I had Honey Nut Cornflakes 30mins before my club run this morning, never effected me. I dont tend to eat whole pans of porridge in the morning as that's just a waste in itself to prompt to throw up (over eating)

a_n_t

Bhima wrote:

you may want to throw up (I certainly do after 1 whole pan of porridge!)

Thats why I just have a bowl

sampras38

Soni wrote:

jibberjim wrote:

I never eat breakfast before a morning ride, assuming you ate well the day before your body will be pretty well fuelled up, it uses little during sleep.

But instead I ensure that I eat during the ride - so you could ensure just a few hundred calories in those first 15/20 miles. Something carby and easy to digest - don't go for high fibre etc. foods, "bad" foods are fine.

So its ok to eat bad foods even though i want to loose weight....

Why do you want the ok to eat bad foods?

For me I tend to vary my breakfasts as I get fed up eating the same thing. Most of my club runs or weekend rides are in the 60+ range and never include a cafe stop, so I make sure I'm loaded up before I go. I also try and get a decent meal in the night before. Breakfasts can range from porridge with strawberries, grapes, blueberries and a bit of honey, to fruit n fibre with fruit and natural yogurt, to loads of toast and fruit. I tend not to take too much on the bike as I never feel I need it, but sometimes a banana or dried fruit, the off bar occasionally. I'll also use a nuun tablet in a botltle of water to stop dehyration.