Need help with diet

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I ride twice a day usually 10 - 12 miles on my morning ride and 8 - 10 miles on my evening ride. I average about 18 miles per hour. I have no clue what I should eating before and after my rides. I haven't been eating after my rides, but some threads in this forum suggest that I should be eating something after each ride. I've typically been a two-meals-a-day eater, but I realize I need to switch to eating smaller meals 4 times a day. I don't eat any protein bars or recovery shakes, just whatever is in the house. Anyone have any suggestions on how I can eat properly before and after each ride?

i dont think you need to worry about it too much with rides that short, unless you are depleting your system. I would just make sure you get some protein in a good breakfast after your morning ride. (2 meals/day, 4 meals/day) I typically eat 6-7 smaller meals/day.

Thanks for the reply. i dont think you need to worry about it too much with rides that short, unless you are depleting your system. I would just make sure you get some protein in a good breakfast after your morning ride. (2 meals/day, 4 meals/day) I typically eat 6-7 smaller meals/day.

Are you experiencing symptoms that would lead you to believe your malnourished?

No, just trying to get the most from my riding as i'm trying to lose weight. I wasn't sure if there were some do's dont's with regard to what/what not to eat before or after a ride (how soon before, how soon after, etc.) I guess a logical diet makes the most sense, but thought I'd check with the forum to see if there were any other tips with regard to diet that I might be able to benefit from. I'v dropped 30 lbs. in the past four months from riding and my weight has leveled off at around 200 lbs (i'm 6' tall). I'm looking to lose 5 - 8 more, but the last few aren't coming off.Are you experiencing symptoms that would lead you to believe your malnourished?

I assume "getting the most" from your riding means you wish to continue to trim down.

Basically, keep running a calorie deficit. Avoid simple carbs. Drink lot's of water.
Eat small portions every 3 hours. Don't pig out before or after a ride.

Exactly. Thanks again for replying.

I assume "getting the most" from your riding means you wish to continue to trim down.

Basically, keep running a calorie deficit. Avoid simple carbs. Drink lot's of water.
Eat small portions every 3 hours. Don't pig out before or after a ride.

Mate, it has been my experience as a coach (not cycling) that the last few kilo's in anyone's weight loss goal, are the most difficult lose.

Everyone knows the key to weight loss is to consume less calories than you use. People that keep quoting that little gem are never really helping people in your situation. Even the fattest people know "how" to lose weight. The key is in your mental approach. Particularly those that have been overweight for a long period of time. Subconsciously, you mind sees your physical body as it has always been; overweight. When you lose weight, your subconscious mind is getting you back to your former shape, and it is at that critical part in your life that people go one way or the other.

I have had lots of successful students overcome the physical weight barrier by subconsciously focusing on a "different" you. I have had many achieve 90% of their goal weight or more and then fall back to their old shape within months. The determining factor lies at this critical point where you need to let go of all your former physical identity and begin to "see" yourself as a different person.

Basically the title of this thread is a cry for help, but not with your diet. At an intellectual level you know what to eat and what not to eat. You have lost considerable weight and you know how to lose more. The trick is to see the way you are NOW as the upper weight range for the new person you want to be. You need to let go of the sense of achievement so far because it causes you to compare yourself to how you have always looked (overweight). Think of what you are now as the starting point, not as almost reaching the finish line.

The plan for you is to talk about your body weight as though you expect to be 8 pounds lighter than you are now. The challenge is to NEVER talk to people about how much weight you have lost in TOTAL. For example, if you see someone you haven't seen in a long time and they comment on how good you look, DON'T say, "yeah I've lost 38lbs!" Instead, try and say something like, "I feel great and I'm starting to lose weight". If you are directly asked about how much weight you have lost, you really need to make a conscious effort to deflect the question and not quote a figure based on you former self. No this once, not ever again.

It will amaze you in the future when you realise that this actually works.....whicever way you decide to go!