ykrats
Peloton Rider
Posts: 45
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Post by ykrats on Aug 17, 2016 20:10:03 GMT
Hi guys and galls what supplements do you use before during and after riding? Im only asking as i want to start making my rides longer than say 2 hours. Any help would great cheers
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Aug 17, 2016 21:07:25 GMT
If I'm riding around my neck of the woods.
Before a ride I make sure I am reasonably hydrated especially after a few bevvies the night before.
Personally for a road ride outing .... nowt needed. Maybe a few swigs of water when it is hot on longer rides.
After a ride, a good intake of protein and carbs as soon as possible after the ride and a large glass of water.
Maybe try bananas and a few jelly babies. If it is hot and you are tackling big climbs, popping High 5 Zero electrolytes in your water bottle works wonders to replace lost minerals.
If you feel the need to fuel up on shorter rides the problem is probably lack of fitness. I'm not a fan of all the sugary gloop intake for recreational cyclists to be honest.
My concession to all this is some traditional mid-ride nutrition once in a while. It puts hair on your chest... and man boobs.
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Post by r0b1et on Aug 17, 2016 21:21:55 GMT
If hydration and food is what you mean, before a big ride (and that means 3 hours or more), I'll have a bowl of porridge 2 hours before I leave), and I'll always have a bottle with electrolytes on the bike (if its warm, I'll have another with just water - or with sugary stuff if its an epic like today). I suffer bad cramp if I don't take the electrolytes.
That'll do, don't even need to eat much on the bike, today's 200km I ate 3 small aldi flapjacks, 2 gels (1 for the big hill, one when I started flagging), a bacon and egg roll and a big slice of cake - not much when you consider I burnt over 4000 kcals.
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Post by r0b1et on Aug 17, 2016 21:22:26 GMT
if popping pills is what you mean.
nothing, I just eat properly day to day.
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ykrats
Peloton Rider
Posts: 45
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Post by ykrats on Aug 18, 2016 8:36:32 GMT
Cheers guys yeah fitness needs more work but time in the saddle will sort that out. Was wondering if yous use anything form the likes of muscle food or such companies. Currently weigh 19st 7lbs aim is 17st ish by next summer not wanting to lose it quickly just to put it back on later.
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Post by erictherat on Aug 18, 2016 8:46:34 GMT
Just eat. I find riding gives me a fearsome appetite. A good meal after a ride is a great pleasure. Eat well, ride lots, be happy.
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Post by r0b1et on Aug 18, 2016 9:36:40 GMT
Cheers guys yeah fitness needs more work but time in the saddle will sort that out. Was wondering if yous use anything form the likes of muscle food or such companies. Currently weigh 19st 7lbs aim is 17st ish by next summer not wanting to lose it quickly just to put it back on later. All this muscle food etc is just a recipe for bulk, bulk I don't want. I'm just a fraction over 10st now and if I could just shed the wobbly belly, wouldn't have an once of fat on me - (says the guy who rode 200km on not too much - so I must have enough to burn). As erictherat says, cycling gives me a pretty fearsome appetite, in part from the sheer mileage I manage and hence calories I burn. I try to eat healthy stuff, but also not stress out about it, at least at this time of year. Once the winter starts to set in, my mileage plummets and I worry about my weight and eating, if I don't I balloon.
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Post by chas on Aug 18, 2016 9:50:25 GMT
I use 1 electrolyte (currently the Aldi tablets) and 1 water bottle during and recovery drink afterwards if I've worked hard. I agree a healthy meal would be as good but... I often ride in the evening so it isn't a mealtime when I return Its better to have it within 20 mins of the ride and there's other stuff to do when you get in rather than prepare a meal Protein is important as you get older to prevent muscle loss (I'm 55) and I don't eat meat It helps to stop me snacking unhealthily on biscuits etc after a ride which I justify looking at how many calories I've burned on Strava It's an excuse for a nice chocolate milkshake (I make it with milk rather than water)
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Post by mark072 on Aug 18, 2016 11:41:22 GMT
Make sure hydrated before ride which are usually about 3 hrs and eat some carb based foods like toast, rice, flapjacks then during have one Powerbar 5 electrolytes tab in a drink 500-600ml - usually no food thats only if say a 5 hr ride then after have salted peanuts for the protein.
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