Daily Nutrition for Serious Cyclist?

frisco_rider

Hello, I am trying to figure out what kind of foods I should try to eat on a daily basis to support my cycling. I am getting more serious with my riding and I need to loose some weight but also keep enough energy for my training. Typically in the past I would go on a very low calorie diet/low carb diet or lifestyle to keep my weight in check, but now I'm eating more pasta and what not which has kept me from losing weight. For some of you more serious cyclists what do you normally eat?

I'm looking for examples... eg. Oatmeal and fruit for breakfast, pasta for lunch, and a steak for dinner. Whatever that looks like.

My old diet was like B: Oatmeal L: Chicken Breasts D: Whatever (within reason) in between mixed nuts and fruit.

Thanks for the advice.

undercover_laur

carbs are the most important thing so avoid the low carb diets. how often are you cycling?? and how much weight are you trying to lose(what are your current stats)?

after riding you need glycogen to replace the glycogen stores that have been depleted during a ride. so pasta is a good idea. wholemeal pasta will fill you up for longer, and pasta in general is low fat, however opt for a tomato based sauce instead of a creamy one.
pasta shouldnt keep you from losing weight, maybe you are eating to many caloires overall. or not enough. what do you eat for snacks?
i think generally cyclists have a 50/30/20 ratio to carbs/protein/fat.

frisco_rider

Currently I ride 3~4 days per week, for about 150 miles a week. Pace around 18.5MPH. 5'11" 200lbs, would like to drop 25~30lbs. I try not to really snack much, but when I do I generally try to go for some mixed nuts or something like that. Sometime though it's junk, chips/salsa, cheese, crap like that.

lunky

I am 5'11" and at one time weighed 220 lbs. I am now at 160. My suggestion is to concentrate on losing weight first and then once you get closer to your ideal bike weight begin to eat for ideal biking performance. What worked for me was to stick to natural foods -not processed foods. Also less dairy and less meat. Eat lots of veggies which helps to clean out the colon and has other benefits. I think this helped me lose weight and still performed as well on the bike while doing. Good luck

CannonChick

I agree... also, FYI, a cyclist in the off-season or transition period would probably want to eat 65% carbs,13% fat,22% protein. Acording to my coach. Seems to be working for me!

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CannonChick
'06 Cannondale Six13
'05 Quintana Roo Lucero

Do or do not, there is no try.