nutrition info
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A real good one is peanut butter, banana and honey with wholemeal bread = complex carbs and little protein. Add eggs to that for recovery.0
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giantsasquatch wrote:A real good one is peanut butter, banana and honey with wholemeal bread = complex carbs and little protein. Add eggs to that for recovery.
That would be simple carbs + complex carbs + fat + protein. Fat content in peanut butter is high. But that's a good thing. Follow up with a glass of milk.
I see a lot of suggestions for low fat options. The reality as I see it, is that most road cyclists have relatively low body-fat. Taking on a sensible proportion of calories as fats will result in better performance as you'll end up in lipolysis.
Personally any effort over 1 hour at any reasonable intensity requires onboard fuelling. I am a skinny guy with very low body fat and low muscle mass. If I'm mixing in high intensity efforts, inside 1 hour I can be approaching the bonk.
I personally need to consider my calorific intake for 24 hours prior to any 1hr+ effort - be this running, cycling or circuits. If I've eaten poorly for dinner the night before, no matter how I eat breakfast/lunch my afternoon performance can be affected.0 -
Jon8a wrote:I think it's strange when people go on relatively short rides and take gels, bars, drinks etc. with them, they're not needed in my experience. I didn't say (or intend to say) that 60miles is a 2 hour ride.
It not strange at all. You meant to drink before you need it. Even before you go cycling. If the intensity is there in that hour then you need a drink before the hour passes. 400ml-500ml, around 3/4 of a pint an hour is needed. Sipping every 20 mins is good. Don't dilute isotonic drinks, they most effective at the concentration made for hydration. If you underfeed your body then you screwing up the recovery just like Bhima says.
You process approx. 1g of carbs every min. 30g-60g of carbs is recommended every hour. If you take 2 type of sugars ie. glucose and fructose, it increases the uptake rate of carbs further.
Baked potatoes are very effective for quick high energy, they very high on the GI.
Milk makes excellent recovery as it carbs and proteins combined.
If you taken carbs near to end of ride, then you don't need as many when you get home.0
