Nutrition
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Nutrition
Hello,
Just wondering, what do you take with you for fuel on long rides? I'm looking for some new ideas beyond my usual protein bar(s).
Thanks.
Just wondering, what do you take with you for fuel on long rides? I'm looking for some new ideas beyond my usual protein bar(s).
Thanks.
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For me, food on the bike is more about quieting a hungry belly rather than "fuel." 70 miles or under, I might bring a banana and/or granola bar, but it's not unusual for me to not eat them. Longer than that, I'll bring those same items along but I'll make a stop at a convenience store, mostly for fluids, but I'll usually pick up a snack, too. Cup Cakes are a long ride, not-so-guilty pleasure, as is a can of Coke.
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Claims 100% Vermont. Just ordered a second bottle. A lot cheaper then gels. 32 oz for $15.
FYI: https://www.amazon.com/gp/product/B0...1?ie=UTF8&th=1
FYI: https://www.amazon.com/gp/product/B0...1?ie=UTF8&th=1
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What is a long ride?
If it's 60 to 100 miles, I'll just take most of my carbs from my bottles. A couple boxes of raisins are nice treats that are easy to carry.
If an organized ride with stops, I don't turn down any of the unique things each stop might offer, but otherwise a half a banana, orange or a chocolate chip cookie!.
If it's 60 to 100 miles, I'll just take most of my carbs from my bottles. A couple boxes of raisins are nice treats that are easy to carry.
If an organized ride with stops, I don't turn down any of the unique things each stop might offer, but otherwise a half a banana, orange or a chocolate chip cookie!.
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For a 4-hour ride:
That's 700-900 calories
I'll drink a little over half of each bottle by 1.5-2 hours then top them off with water. When I top them off, I make sure to chug half a bottle and refill it before leaving the water source (I use hose bibbs at random churches). I'll start hitting the gel every 30-45 mins around the 1.5-hour mark. That's usually enough calories/electrolytes to finish out most 4-hour rides. After the ride, I hit Hammer Vegan Recoverite in the strawberry flavor (and my usual bucket of other Hammer supplements).
If you wanted to try the Hammer Nutrition stuff, PM me. I can give you my referral code for a discount.
-Hammer Nutrition sponsored athlete
- 1.5-2 scoops of Hammer Nutrition HEED per 26 oz bottle. Mandarin orange is my fav
- 1 Hammer Nutrition gel flask with 4 parts gel, 1 part water (to make it less viscous). If it's a morning ride, I run the espresso flavor because it has caffeine. Chocolate for afternoons so I can sleep.
- 1 Hammer Bar if I feel like I might want it
That's 700-900 calories
I'll drink a little over half of each bottle by 1.5-2 hours then top them off with water. When I top them off, I make sure to chug half a bottle and refill it before leaving the water source (I use hose bibbs at random churches). I'll start hitting the gel every 30-45 mins around the 1.5-hour mark. That's usually enough calories/electrolytes to finish out most 4-hour rides. After the ride, I hit Hammer Vegan Recoverite in the strawberry flavor (and my usual bucket of other Hammer supplements).
If you wanted to try the Hammer Nutrition stuff, PM me. I can give you my referral code for a discount.
-Hammer Nutrition sponsored athlete
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So ive been using a think bar around 90min into a ride (2.5-3.0hrs total time), and that helped me a bunch. i noticed that was very tired post ride and felt like i couldnt even walk around all that well. AFter i started with the think bars that went away completlely. I wonder though, should i be doing something else entirely?
https://thinkproducts.com/en-ca/
https://thinkproducts.com/en-ca/
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I'll echo this. Most protein bars will end up adding ammonia to your blood which is a total mood killer for aerobic exercise.
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I'm a big fan of gels. On a Zone 2 ride of around 2 hours, I don't take anything more than water. For a 2 hour HIIT training I'll take one gel after an hour. On longer rides, I'll take my first gel at the 2 hour mark and another every hour after that. However, on 5 hour rides plus, I'll also take an energy bar for slower release. I'm a fan of SIS, NamedSport and 226ers.
My friends often take bananas and dried figs on longer rides.
My friends often take bananas and dried figs on longer rides.
#16
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Gel flasks work for me. Easier to have a steady intake of my favorite gel and require less concentration than tearing off a gel pouch. I like to think that the consistency of intake is important in keeping my tank full.
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Fig bars, I get the Nature's Bakery ones from Costco, cheap and easy to carry. Two bars to a pack, 100cal per bar. If I'm stopping at a store, usually a gatorade and a milky way. Water only in my bottles/pack.
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Sugars, mostly. I like the Tailwind Nutrition Endurance Fuel - it covers electrolytes as well, and it's easy enough to pack a baggie of it and dump some in a bottle.
I'm also a fan of gummy bears, and especially the less gummy non-gelatin agave gummy bears when I can find them. They're one of the few things I can successfully eat while riding my bike without wobbling and looking like a big jerk.
I'm also a fan of gummy bears, and especially the less gummy non-gelatin agave gummy bears when I can find them. They're one of the few things I can successfully eat while riding my bike without wobbling and looking like a big jerk.
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Right. It's not actually a "protein" bar per se. That's just my preferrred nomenclature for all those bars. Kind of like I call all facial tissues "Kleenex" and all cotton swabs "Q-tips." Sorry, I should have been more specific. I typically just grab some kind of prepackaged bar from the kitchen cupboard, i.e. Clif, Kind, Tahoe, etc.
#22
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20-25 miles, I'll bring 2 water bottles. If it's hot, I'll have 0-calories electrolyte powder in them.
Any longer than that, I might use Gatorade Endurance in my bottles (has carbs/calories), and/or bring a granola bar.
I tend to feel the need for calories on rides 30 miles or longer (ie 2 hours or more). I also notice that when I am mindful of this (eat something an hour before the ride, take carbs during the ride), I get home and I'm not looking to raid the fridge.
Obviously athletes have very different nutritional needs, but as I ride for fun and fitness, I'm figuring out what my body needs depending on the length of the ride, and to some extent how dang hot it is outside.
Any longer than that, I might use Gatorade Endurance in my bottles (has carbs/calories), and/or bring a granola bar.
I tend to feel the need for calories on rides 30 miles or longer (ie 2 hours or more). I also notice that when I am mindful of this (eat something an hour before the ride, take carbs during the ride), I get home and I'm not looking to raid the fridge.
Obviously athletes have very different nutritional needs, but as I ride for fun and fitness, I'm figuring out what my body needs depending on the length of the ride, and to some extent how dang hot it is outside.
#23
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In addition to one Clif Bar, I bring salted almonds, dried apricots, and a few of those little bottles of pickle juice.
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Length of ride matters, but also time of day. If I'm doing 50 miles on a Saturday morning, I've eaten a good breakfast first and I might not eat anything during the ride. For longer Sat. morning rides, I'll eat at the first rest stop. For the same 50 miles, but on a summer time late afternoon/early evening ride that begins before dinner, then I'm starting off 4-5 hours since my last meal and I'll eat a banana or the equivalent of a clif bar (usually not that brand) on my way out the door and will likely supplement with energy chews during the ride
#25
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right said - i only can second this statement
convinced - youre right!"
For me, food on the bike is more about quieting a hungry belly rather than "fuel." 70 miles or under, I might bring a banana and/or granola bar, but it's not unusual for me to not eat them. Longer than that, I'll bring those same items along but I'll make a stop at a convenience store, mostly for fluids, but I'll usually pick up a snack, too. Cup Cakes are a long ride, not-so-guilty pleasure, as is a can of Coke.
convinced - youre right!"