What should I be eating?

[Cuchilo]

So eat more fat and define it Sausage sarnies are a good way

 

[50000tears]

I think building muscle wasn't really what I meant, probably talking more about definition? My thighs are already definetly more toned and solid than before I started cycling, and I want to build on that if I can. I'm not sure if it gets to a certain point then stops though?

I expect in reality you won't gain much more muscle mass beyond the toning you already have. I looked a lot into this recently in response to another thread and cycling works your slow twitch muscle group which are responsible for fighting fatigue. So when you cycle more and improve your fitness, you get both a good cardio workout, and your slow twitch fibers in the muscle improve to allow you to ride for longer and harder without tiring out the legs. They don't bulk up like the fast twitch fibers used more in anaerobic exercises, so you are unlikely to gain muscle this way. If you look at the tour riders, despite all of their superhuman efforts in training and touring, they still have quite skinny legs.

 

[MikeW-71]

I think building muscle wasn't really what I meant, probably talking more about definition? My thighs are already definetly more toned and solid than before I started cycling, and I want to build on that if I can. I'm not sure if it gets to a certain point then stops though?

You'll stay about the same as you are. You'd only build more muscle if you started pushing for more speed, even then it wouldn't be that much. I have gained some muscle in my legs (cos I had sod-all to begin with) but unless I'd just hopped off the bike, nobody would notice.

 

[400bhp]

Go to Aldi with a crisp £20 note. Fill your basket with assorted nuts and dried fruit.

Go to the till and pay.

Gorge on assorted food as a snack for the next month.

 

[50000tears]

Go to Aldi with a crisp £20 note. Fill your basket with assorted nuts and dried fruit.

Go to the till and pay.

Gorge on assorted food as a snack for the next month.

And don't forget your £18 change

 

[Cuchilo]

Go to Aldi with a crisp £20 note. Fill your basket with assorted nuts and dried fruit.

Go to the till and pay.

Gorge on assorted food as a snack for the next month.

shes not a squirrel

 

[michaelcycle]

Whatever you want really.

If it were me: chocolate milk or milkshake. Job done.

 

[RAYMOND]

Homemade flapjacks, with nuts ,seeds,raisins and oats.
Chicken,turkey with broccoli,,kale etc. Bananas,apples.figs ,dates, all dried fruit and nuts.
Scambled eggs and pan fried salmon on toast mmmm.
Add another dimension to your keep fit routine, I do cycling,jogging, and general exercise..pull ups,press ups,
light weights.
Its ok to eat everything else in moderation too.
Do something at least 5 days a week and results will come over t he months ahead.

 

[totallyfixed]

I have just increased my cycling commute by 62 miles a week, according to Map My Ride I am using an extra 500 calories a day so I need to eat more, but I want to make sure I eat the right things. I am very slim already so I don't want to lose weight, I am hoping I will build some muscle, so I will need to eat more protein I think?
Any ideas anyone?

My better half is your weight or less, but you don't say how tall you are so weight alone doesn't have a lot of significance. As someone else alluded to earlier, you don't say how hard you are riding, are you pushing fairly hard or pootling? Sorry to be asking so many questions but if you want a good answer more info is needed. What I can say about my other half is that she eats quite normally, hardly ever eats cake and chocolate only as a treat, maybe after a really long or tough ride. We don't eat processed food, we eat a lot of fish and pasts, she eats Rocket [might explain why she is so quick] by the bucketful. Before rides we eat porridge with honey.
Don't get too hung up on it and don't pay too much attention to books that tell you how many calories you are burning, we have never calculated that sort of thing because everyone is different. Bottom line, if you are working harder / riding further, eat a bit more, but really your stomach should be telling you if you have eaten enough.
BTW, during the hill climb season her BMI is just over 17, weight at 49 - 50 kg and she is perfectly healthy. Hope some of that was useful.

 

[SquareDaff]

My advice - don't mess with your diet and don't get obsessed!! 500 calories is nothing, i.e. 4 slices of white bread, a tin of hotdog sausages, 3 poached eggs. However, if you're that concerned then monitor your weight at the same time once a week (to reduce the effects of variance) and if your weight reduces/increases by more than a couple of pounds then increase/decrease your portion size slightly until you find equilibrium. From what you've said you're building muscle due to your training already so your diet sounds fine in that respect.

 

[400bhp]

Don't get too hung up on it and don't pay too much attention to books that tell you how many calories you are burning, we have never calculated that sort of thing because everyone is different. Bottom line, if you are working harder / riding further, eat a bit more, but really your stomach should be telling you if you have eaten enough

I think we should have a sticky thread with this kind of quote it.

 

[potsy]

but really your stomach should be telling you if you have eaten enough

Mine must have fallen out with me, it never tells me anything