What are the best sources for nutrition info?

[Walrus]

I'm a newbie, but getting pretty serious. I've entered into a 210km(130ml) race in October and have been focusing my training on building up to that distance. One thing I've really noticed is how much difference my diet makes on my riding ie. what I eat leading up to, during and after a ride. Based on this, I really want to get this aspect of cycling right.

The problem is that there is so much info out there, some of it contradictory and confusing. Can anyone suggest some sites that have comprehensive articles on cycling nutrition? I'm interested in what I should be eating during a ride, how much and recovery.

 

[Carrera]

I just came up with an energy drink I got from a medical book. It's made up of a mixture that is supposed to be good for the joints and immune system. I mix soya milk with black molasses and honey and leave it in mixture all night. In the morning it blends into something that tastes like very sweet coffee but loaded with vitamins and natural sugars. Both honey and molasses are good for join pains but honey is also terrific for the immune system.
I also use cider vinegar and various amino acids. The list is endless. Eating is a science in itself.

Originally posted by Walrus
I'm a newbie, but getting pretty serious. I've entered into a 210km(130ml) race in October and have been focusing my training on building up to that distance. One thing I've really noticed is how much difference my diet makes on my riding ie. what I eat leading up to, during and after a ride. Based on this, I really want to get this aspect of cycling right.

The problem is that there is so much info out there, some of it contradictory and confusing. Can anyone suggest some sites that have comprehensive articles on cycling nutrition? I'm interested in what I should be eating during a ride, how much and recovery.

 

[ric_stern/RST]

The *simplest* (imo) thing to consume is most likely a sports drink. It's needs to be a 6 - 8% carbohydrate electrolyte solution delivering ~ 30 to 60 g of carbohydrate in a highly glycaemic form per hour.

During exercise, the nutrients you need to replace are water, carbohydrate and electrolytes. These can all be met most easily in a drink. of course though, you may get hungry if you're riding for a long time, and energy gels, and energy bars are also good to keep you fuelled up.

additionally, 'normal' food that's good to eat on the go, are fig rolls/newtons, Jaffa Cakes, cereal bars, sandwiches with jam/jelly in them, and the occasional salty food item if your drink doesn't have any electrolytes. Oh! some people also swear by Jelly Babies too!

In general, on the bike, you want foods that are high in carbohydrates, and low in fat and protein. you need fluids to offset dehydration, and electrolytes too. it will also come down to your personal taste buds.

ric

 

[steve007]

Originally posted by ricstern
The *simplest* (imo) thing to consume is most likely a sports drink. It's needs to be a 6 - 8% carbohydrate electrolyte solution delivering ~ 30 to 60 g of carbohydrate in a highly glycaemic form per hour.

During exercise, the nutrients you need to replace are water, carbohydrate and electrolytes. These can all be met most easily in a drink. of course though, you may get hungry if you're riding for a long time, and energy gels, and energy bars are also good to keep you fuelled up.

additionally, 'normal' food that's good to eat on the go, are fig rolls/newtons, Jaffa Cakes, cereal bars, sandwiches with jam/jelly in them, and the occasional salty food item if your drink doesn't have any electrolytes. Oh! some people also swear by Jelly Babies too!

In general, on the bike, you want foods that are high in carbohydrates, and low in fat and protein. you need fluids to offset dehydration, and electrolytes too. it will also come down to your personal taste buds.

ric

Yep cereal bars and fig rolls are excellent for long rides. My personal thing is Jam Sachets. I bought a box of 200 sachets for £8.

I take two types of drink on a ride, sometimes 3. Generally a sports drink with electrolytes, water and also sometimes an energy drink.

@Carrera, interesting drink, sounds good - please could you post how its made etc.

 

[Carrera]

I don't even know if it works yet but is sure tastes good.
You by a jar of molasses (a kind of sugar cane extract like syrup), a jar of honey and soya milk.
Pour one tablespoon of molasses into a cup, followed by a tablespoon of honey. Add the soya milk and stir as best as possible. Leave over night. Stir again and drink or empty contents into water bottle on bike.
Tastes like incredibly sweet coffee but the formula is supposed to prevent or treat arthritis or aching joints. Cider veinegar may be consumed as well during the day. It's supposed to aid weight loss and eliminate acid deposits in the joints.
It could all be an old wives tale though but I'll see how it goes.

Originally posted by steve007
Yep cereal bars and fig rolls are excellent for long rides. My personal thing is Jam Sachets. I bought a box of 200 sachets for £8.

I take two types of drink on a ride, sometimes 3. Generally a sports drink with electrolytes, water and also sometimes an energy drink.

@Carrera, interesting drink, sounds good - please could you post how its made etc.

 

[Aztec]

Try Hammer Nutrition's site. Excellent info.

 

[whalen83]

i dont think it matters. ive ran Cross country for 6 years and tried everything from vegitarian dieting and low fat and high fat and anything inbetween. what i have learned and use now is my coke diet. i eat and drink what i want and drink alot of coke. it does a body good. i have found that when you eat what you want you are overall happier. i can do a 22 mile bikeride in an hour so im happy. yay.

 

[paulraphael]

i'll ditto what aztec said:
check out hammergel.com

their supplements seem to include some snake oil, but their sport drinks are first rate. none of the simple sugar solutions are as good as complex carb (maltodextrin or other polysacharide) drinks. you simply can't get as many calories per hour from simple sugars, because your stomach won't tolerate as high a concentration. i routinely ride on 12% solution of carbs in my hammer sports drink (sustained energy). if you try to do that with gator aid, coke, or homebrews that use honey or molasses, you'll suffer.

 

[daymat]

to answer your question try this ...... ive found this invaluable


The goal of this website is to collect and present performance tips (nutritional, training, and equipment) that are supported by scientific evidence (studies) or rooted in the well accepted principles of nutritional physiology. In addition, any personal bias will be clearly noted


http://www.cptips.com/toc.htm#nuttips