A question about nutrition - Need advice

[WJC1981]

First of all I really appreciate you reading this post...

Ok so I'm new to cycling and I treated myself to a nice hybrid bike its a Giant Rapid 0 and I really like it, I may at some point move to a drop down bar bike or just change the bars on this.

Anyway the point of this post ... I cycle about 16-20 miles a day 6 days a week.

Without going into my personal life I had a bad break-up and now 3 times a week I see my daughter, for reasons not relevant I see my daughter at her mums but don't finish till around 7ish and by then its too late to eat but I will still do my 20 miles when I got back.

As we are on bad terms I don't like making myself something to eat there and so I'm thinking of things I can take already made (I have a fridge at work where I can store it till I leave).

Should I be looking at things like

A slice of wholemeal bread with peanut butter, a banana and some nuts

This is will be only meal in the evening and I am trying to lose weight at the same time.

Is this a good meal and do you have any other suggestions, at work I will eat a bit more but healthy as possible.

I know 20 miles isn't a lot but I also have health complications and at the moment and that's all my legs will manage until after I've had an operation.

 

[vickster]

Why don't you eat a proper meal before leaving work?
Meat or fish, veg, some sort of portion controlled carb? Salad, meat, fish etc

Why is 7 too late to eat?

Bread, peanut butter, nuts, banana doesn't seem like a healthy low calorie main meal to me?
Unless you have your proper meal at lunchtime?

 

[Pro Tour Punditry]

Stop off at a chippie on your 20-miler.

 

[Kajjal]

As above fruit, vegetables with meat or fish is important. Also avoid as far as possible processed or junk food. You will lose weight , be much healthier and gain fitness faster.

 

[Doobiesis]

You could make a small pasta dish and eat from a lunch box. Or a potato based salad with fish or chicken.

If you take it in a lunch box you can eat it from that and if it needs heating up, you can pop in microwave. That way you're not tempted to eat bread and high calorie things. Peanut butter sandwich I would only use for a 50+ cycle to give me some energy for last 10 odd miles.

You possibly wouldn't use any form of energy on your ride, just make sure you're hydrated.

Getting your nutrition right is so important, and you will go through lots of things before you find what is right for you. If you find you do need a bit of on ride energy a banana is perfect.

Last thing, try and eat some protein when you get home. Either a protein recovery drink or fish or chicken.

 

[Doobiesis]

Stop off at a chippie on your 20-miler.

Haha

 

[vickster]

No need for protein drinks after 20 miles with a proper diet, just have some milk or a cup of tea

 

[Pro Tour Punditry]

Haha

Nowt wrong with a chippie every now and then...

 

[slowmotion]

I'm a big fan of porridge for breakfast. It seems to fuel me for a very long time. I've just come back from a nineteen mile bimble with no fuel intake since breakfast. It probably doesn't work for everybody, but it's a pretty good foundation.

 

[Gert Lush]

I'm a big fan of porridge for breakfast. It seems to fuel me for a very long time. I've just come back from a nineteen mile bimble with no fuel intake since breakfast. It probably doesn't work for everybody, but it's a pretty good foundation.

How'd you get it to taste nice? Struggle to stomach porridge personally but the time I did eat it before a morning ride it did seem to help

 

[vickster]

How'd you get it to taste nice? Struggle to stomach porridge personally but the time I did eat it before a morning ride it did seem to help

I eat it plain, half water, half skimmed milk, with a splash more milk once cooked. Tasty gruel

 

[slowmotion]

How'd you get it to taste nice? Struggle to stomach porridge personally but the time I did eat it before a morning ride it did seem to help

Thirty grammes of standard Scott's Porage Oats and about 250 ml of semi-skimmed milk. Stick the two in a plastic bowl in a microwave on "High" for three and a half minutes. Eat it from the plastic bowl with a big spoon. Saves on washing up.

Easy!

 

[vickster]

30g is a measly portion...can you only manage one weetabix?

 

[ayceejay]

I am sorry to hear about your problems that only distance will bring any sanity to. It is good that you have 'found' cycling but you already know who is the most important player in this all too familiar scenario and this is your way forward.