Beginner nutrition

[S0rin]

Just starting to get into cycling and I'm interested to hear other people's views on nutrition.

What do people use for recovery drinks?

Is a recovery drink preferred to a meal?

Do you have a preferred pre-cycle meal? And how long before you cycle is best for you?

[skoptic]

Hey SOrin,

Sometimes I eat a recovery drink and sometimes a meal - usually after a big session you might want some simple carbs to get energy quickly (in the 1st 20 mins) and then some complex carbs in the next hour or 2. But everyone has a different plan. Basically you want some protein in there (I reckon) to help build muscle and because the protein helps transport the carbs to the right places...

After a 100 mile bike - I generally have a smoothie with soya milk, banana, walnuts, quinoa flakes, dash of hemp oil, hemp powder, coconut water, chia seeds, raw kale & ice cubes (maybe some peanut butter too). An acquired taste - but I love it

Pre- cycle I eat anything really, depends on how long the bike is. I like toast (with peanut butter or marmite) coz its usually breakfast before a long ride.. I'm happy to eat that anything up to 15 mins before I go!

I'm sure you'll get loads of other good & personal opinions here in due course

[S0rin]

That is a monster smoothie recipe. Do you make a big batch of it?

I'm thinking toast before cycling, then beans on toast or some muesli after.

[Herbsman]

Muesli and toast, or porridge and toast. Then lots of fruit during the ride. Pasta + x or rice + y afterwards. It's simple really... just eat.

[Gastroplodder]

It very much depends on the sort of cycling - how long, how fast. For a quick 40k I don't eat anything extra though I always drink and carry an energy bar in case of puncture or whatever.

I rode the first 140k of a 200 last Sunday on a muesli plus fruit breakfast, a couple of dried fruit bars (Lyme Regis) some bananas, jam sandwich, lots of water. Then walked in the cafe at 138k and smelt chips: chips and beans made for a very good last 60k. Probably more to do with salt and hot food on a cold day but a bit of what you fancy does you good (sometimes).

Nik

[chronyx]

I did 70 miles today and it's all in the nutrition - if you'd told me this morning I'd end up doing 70 miles I'd have turned around

Oats for brekkie, 4 bananas, white bread for the first time in ages at the stops, and a couple of oat bar things at 60 miles. Legs felt fine - bum was more tired than legs! More mileage was defintely possible!

Eat often, decent carbs and water