Answers/

General Cycling

Goose T.
Goose T. Sendmail

What to eat when bike riding?

asked 7 months ago | Report

I'm looking to of course lose some weight, but most importantly, have the energy to ride and make it through the rest of the day. I've been sick so haven't ridden in a couple of weeks but before that I was doing either 12 or 20 miles. What should I eat? Example please!!! I always see responses like proteins, carbs, but could you guys give me an idea of what it is you actually eat? Again, to lose some weight but have energy my body needs. Not looking to drink protein shakes - interested in read foods. Thank you!!
I guess I should have asked what to eat before and after? LIke general food/nutrition, not any special bars or anything.
Running out of room to comment here - so what do you eat for bkfst/lunch? PBJ makes sense. Thx Ray!

Answer

6 answers

scroll to bottom
  • Michael D.
    Michael D. Sendmail

    If you're out for less than two hours, you don't need to really bring along food. Saturdays for me generally have me on a bike for 5+ hours, so I do a mix. I have two bottles of Accelerade in cages on my bike. That's 360 calores give or take - I don't like it too strong, so I put in a scoop and a half in each bottle.

    I ride 12 miles to the start of the group ride at a very easy pace, hammer for about an hour, take a break and then hammer back then ride another easy 13-14 miles home taking a longer route. I will eat a Gu Gel 12 miles in, right before my group ride starts, and then one more at the middle break, and a third before I head home. I used to eat two more gels in the middle of the ride, but I've cut that down. I also tried Gu Chomps, and they're okay, but again, unless you're out for more than two hours, food isn't necessary.

    answered 7 months ago |Report

    • 0
      thumbs up
    • 0
      thumbs down
  • Ryan
    Ryan Sendmail

    For most of this past year (the first year I really put decent biking miles in) I survived mostly on sports drinks and a protein bar during long rides - but they were anywhere from 3 to 7 hours in length.
    Towards the end, I finally managed a combination of sports drink, plain water, and trail mix of peanuts, raisins and M&M's. That combo worked pretty well - the change of taste and textures kept my taste buds from getting bored and making things unappetizing. But like Michael said - less than two hours, food requirements should generally be minimal.

    If you are asking because you are being proactive about energy needs, then I'd say don't worry about it. If you are asking because you have a condition like hypoglycemia or some other medical need where fuel will be important, then a simple thing like nuts or trail mix would probably be a place to start.
    People just like the protein bars for the economy of nutrition. A full buffet would be real nice on a long bike ride, but there just isn't the room in the bike bags for that sort of luxury :)

    answered 7 months ago |Report

    • 0
      thumbs up
    • 0
      thumbs down
  • Ray G.
    Ray G. Sendmail

    PBJ is what I usually eat on longer rides. I'm diabetic so I wanna be sure i dont start on an empty tank. On shorter rides then nothing as long as I had a good lunch or b-fast depending on when you are riding.

    answered 7 months ago |Report

    • 0
      thumbs up
    • 0
      thumbs down
  • Kelly I.
    Kelly I. Sendmail

    About an hour before riding, eat 3-500 calories. I like a glass of milk and a bowl of oatmeal (add nuts and craisins). This can get me several hours down the road. Perhaps you would like an egg with toast? PB on a bagel? Don't start on an empty tank, but eat what your stomach will tolerate.

    I am a cycle tourist - I can ride all day long at a moderate pace - day after day after day. I eat a little something every hour or so. Maybe 150-175 calories an hour. You should also be drinking a small water bottle about every hour.

    PB & J sandwich is good, cut into quarters. One quarter a stop/hour.
    Banana (get fancy and fill the inside with PB and raisins)
    leftover pizza
    burrito (my current favorite - eggs, beans, meat, guacamole)
    peanut M & M's (carbs and protein)
    salted nuts
    fig newtons (a classic bicycle tourist snack)

    I try and purchase something if I stop and use the restroom at the convenience store. Chocolate milk is the cycle tourist's protein drink. Always available and lots of calories.

    I do keep a couple of bars and Gu's on my bike for an emergency. Mostly I try and eat real food - it's cheaper and easier to come by when traveling remote roads.

    Listen to your body - eat and drink as needed.

    answered 7 months ago |Report

    • 0
      thumbs up
    • 0
      thumbs down
  • Shelly
    Shelly Sendmail

    Hi Ray,
    I am also in the same boat - wanna lose about 10 lbs, but know we need energy to get through the ride and the rest of the day as well. I have always eaten a Paleo based diet in general, (meat, fish, veggie - mainly protein) and will keep doing that, however before I go out for a ride, I will eat porridge or some carb-based breakfast to give me the energy I need. I also think it is important when out for 2+ hours to recover afterwords by eating something straight away or drinking a recovery drink that isn't too high in calories.

    I am fairly new to this, but it does seem to work so far for me! Good luck and let me know what you think!

    answered 7 months ago |Report

    • 1
      thumbs up
    • 0
      thumbs down
  • Ray G.
    Ray G. Sendmail

    Hi Shelly

    Oatmeal with raisins and OJ is usually what I eat for long rides along with my fav PBJ. If I'm lucky I can find a store with cut fruit like watermelon or cantaloupe for a mid ride refuel. yummy!

    You are right with the recovery. It's best to refuel at the end of the ride with protein and carbs. Sometimes I use those sport drink tablets that you add to water but not often.

    answered 7 months ago |Report

    • 0
      thumbs up
    • 0
      thumbs down

Similar Questions in Cycling - General Cycling