Sep 18, 2001 8:05 AM
|I'm fairly new to bicycling and feel not quite as energetic as I think I should be(compared to some of my meat eating friends). Any ideas on foods that would help or what vegetarians need to concentrate on in there diets for bicycling?|
|Eat "junk food" while you ride.||MB1|
Sep 18, 2001 8:23 AM
|Eat foods that convert to energy quicker than the whole foods you would normally eat. In other words sugar is your friend on a bike. Honey isn't bad either.
Everyone seems to have different favorite foods for riding. I am partial to cookies or brownies early in rides then saltier foods later. But I ride big miles, people that ride for a couple hours or less probably aren't going to need extra salt.
Meat does no good on a bike except perhaps jerkey for the salt on long rides. Your meat eating friends should have no dietary advantages over you.
|PROTEIN PROTEIN PROTEIN||nestorl|
Sep 18, 2001 8:29 AM
|Muscle recovery needs protein and you must try to comsume enough..this is usually a problem with most vegetarians but becomes even more of an issue once you start training. Try sport recovery drinks such as endurox. My friend is a vegan and is an olympic level speedskater and she eats soy protein with everything!!! have fun and go for the soy chiken nuggets :-)|
|Soy chicken nuggets??? Gag. nm||MB1|
Sep 18, 2001 8:32 AM
|At least they dont have bones and brain pieces on them :-)nm||nestorl|
Sep 18, 2001 8:42 AM
|I like foods that taste like what they are.||MB1|
Sep 18, 2001 8:49 AM
|I never could understand "Soy Meat" type foods. If I and going to be a vegan (I am not but was for years) I want to taste what I am eating. Not what I am not eating.
Regular chicken nuggets seem pretty disgusting to me.
Sep 18, 2001 9:26 AM
|Believe me, real Chicken nuggets do not taste like what they are..they taste much better if you consider what they REALLY are :-)..You don't want to know how they really are supposed to taste. :-)|
|Hey...my kids eat those||PaulCL|
Sep 18, 2001 12:14 PM
|The other poster was kidding when he mentioned bone and brain tissue...right?? No more nuggets, maybe chicken strips from a restuarant, but no more nuggets.
...I always wondered why the "meat" kinda looked brown...
|Soy nuggets=Mystery Veggies? nm||MB1|
Sep 18, 2001 12:25 PM
Sep 18, 2001 8:33 AM
|I would be sure you're getting adequate protein, some with complex carbs, before and during the ride. cheese, tofu, whole grain bagels with cheese or maybe hummous. if it's a morning ride try making some quinoa as a breakfast cereal. drink some oj with it to allow the body to absorb the plant-based iron too. sports drinks while riding. bananas which are easily digested and high in potassium. energy bars. I make whole grain waffles and put peanut butter on them. I roll them up and carry them in a zip lock. if you're a vegan make sure your getting enough vitamin B-12. maybe a supplement if not. drink a lot of fluids. hope this helps.|
Sep 18, 2001 9:13 AM
|Do you eat seeds or nuts on your rides? I do eat quinoa and lots of whole-grains. Which energy bars? I am a lacto-veg|
Sep 18, 2001 11:47 AM
|i use seeds/nuts that are high in protein. i toast pumpkin seeds with soya sauce and then make a mix of them and raw sunflower seeds, pistachios, pine nuts and almonds(good source of calcium). sometimes adding cashews and dried fruits if i want more bulk to the mix. as far as energy bars go you need to find one that you like. try some and see how they taste and go down. do try and find one with lots of complex carbos (maltodextrin is one) so they provide you with a steady dose over a longer period. just remember to drink lots of water with them. one question i have is are you sure your friends aren't just in better bicycling shape than you? is their energy a result of more bicycling training? are you running out of energy because your "trying to keep up". well i hope you find the answer to why your feeling the way you do. talk to other vegetarians you know and keep trying to figure it out.|
Sep 18, 2001 8:46 AM
|What kind of vegetarian are you? It's hard to make even general reccomendations without this knowledge. Lacto-ovo? Vegan? There could be a variety of ailments in your diet or training program which are causing you to feel sluggish. More detail would help.|
|soy products = estrogen||LC|
Sep 18, 2001 9:00 AM
|Did you know that a serving of soy, like tofu is the same thing as taking 6 birth control pills. Think about what that will do to your body over a long period of time, especially if you are male. You really have to become very educated in nutrition before you start doing these fad diets.|
|education is key||peloton|
Sep 18, 2001 9:41 AM
|The vegetarian diet is difficult for many people because of the knowledge base that is required to successfully fuel the body. A vegan diet, for example, needs to be aware of b12 supplementation. Deficiencies from b12 can take years to surface due to the body's ability to store b12 even though it is a water soluble vitamin. Deficiencies affect the nerves though, so it's an important one to watch for. Lysine and methionine, two essential amino acids are not found by themselves in any significant quantities in any plant source. There are certain combinations of foods that are able to create them though. A vegan must know these combinations. I'm also not crazy about using soy or tofu as an answer to everything. Soy and tofu are frequently highly processed foods, which aren't often the best choice. Also, a varied diet is a healthy diet. If you eat the same thing day in and day out there are certain diet risks you are putting yourself in relation to toxicity and deficiency.
Diet is a fasinating thing. A large portion of performance is how the human machine is fueled. There are so many functions in the body that require such specific things. One needs to be aware that their diet supplies these needs. What amazes me is how many athletes and even coaches out there have no idea how to eat, and then can't understand why the body can't perform.
|soy products = estrogen||roadgrrl|
Sep 18, 2001 9:59 AM
|LC I will assume your smarter than to be saying that vegetarianism is a "fad diet"|
|i don't think your getting that much estrogen||moschika|
Sep 18, 2001 10:37 AM
|if that were the case many cultures that have high use of soy in their diets(i.e. many asain cultures) would probably have low pregnancy rates.
i agree that you do need to become educated in eating properly before you start doing any particular diet(vegan, meat-lover, etc). that may help curb americas draw to heart disease and many other ailments that didn't effect us 100 years ago. it may also help dispell many myths people have about proper nutritian as well.
|get your FACTS straight||zzz|
Sep 18, 2001 9:50 PM
|It's important to not pass on information as a fact that your not sure of. You have either misread something or heard something that is false. Soy is a source of "pytoestrogens" estrogen "like" compounds from plants. Phytoestrogens are not estrogen. In some ways and in some tissues of the body, they act a little like estrogen but only in good ways..ie. lowering total cholesterol.decreasing hot flashes..they even may lower the risk of breast cancer.|
|1g / lb||John Evans|
Sep 18, 2001 10:05 AM
|For weight training the rule of thumb is to take in at least 1g of protein for each lb of lean body weight. Should this be the same in cycling? This would be hard for a lacto/vegan unless you get into the powered protein stuff. I always liked the whey-protein powders in vanilla and chocolate.|
|1g / lb||roadgrrl|
Sep 18, 2001 10:27 AM
|There are no "lacto/vegans" you mean lacto-vegetarians. Wouldn't weight training require much more protein than bicycling?|
Sep 18, 2001 10:45 AM
|from .5g to 2g as I recall so 1g sounds about right|
|1g / lb||John Evans|
Sep 18, 2001 10:47 AM
|Sorry I'm not up on the terms,its just the ignorant redneck in me, I meant lacto-vegetarians. What is a vegan?
The 1g/1lb thing is intended to make sure you can maintain the muscle you have and feed new growth. In training for long rides I understand that you are not trying to pack on weight but you must be able to keep your legs strong and you?ll put on some leg mass from when you start. Do you folks who do the long rides focus on protein intake?
|1g / lb||roadgrrl|
Sep 18, 2001 2:43 PM
|Lacto-vegetarians exclude all animal products except dairy. Vegans exclude all animal products and by-products and follow a diet consisting of plant based foods only|
|1g / lb||gordon|
Sep 18, 2001 7:25 PM
|The protein recommendation for an endurance athlete is 1.2 to 1.8 grams per kilogram of body weight. A 140 pound female would need 76-115 grams a day. Just using legumes, peanut butter, nuts and seeds, cheeses(not vegans) and grains you can easily get that. |
Athletes should also strive to consume about 8 grams of carbohydrates per kilogram of body weight for the needed storage of glycogen. For a 140 pound female that would be about 510 grams a day. This also should be easy to reach with fruits, vegetables, pasta, grains, and rice.
Iron is an important nutrient, especially for athletes, because of its value in hemoglobin and in the transport of oxygen within the red blood cells. Vegetarian athletes (especially females) need to make sure they consume foods rich in iron because the iron in plants and dairy products aren't absorbed into the body as well as the iron in meat, fish or poultry. Green leafy vegetables and legumes and nuts and soymilk can give you enough though.
|What an interesting thread....||Greg Taylor|
Sep 18, 2001 12:04 PM
|You also might want to make sure that you are getting enough iron in your diet. You can get this with iron supplements, or just cooking your veggies in a cast-iron cookware. An over-the-counter multi-vitimin might also be a good insurance policy.|
Sep 18, 2001 5:21 PM
|As someone who hasn't eaten red meat in almost 10 years, I do notice that about twice a year I get low on energy and a bit tired and lethargic. I usually take some multi-vitamins and some iron tablets for 3 days and then feel fine afterwards. It might just be my body saying take a rest from riding or it could be linked to my diet, I guess I'll never know.
Sep 18, 2001 5:25 PM
|I started using ginseng when someone suggested it because I was having trouble when riding in the heat. It not only helped me there but I found it to also help me on long rides. It gave me a perceptible boost. Nothing extreme, just more endurance. About 45 minutes to 1 hour before riding I take one capsule of standardized Siberian ginseng that contains 0.8% (1mg) eleutherosides. Get a good brand so the dose is standardized and consistent. I haven't found it to have any side-effects or incompatibilities with my normal other ride food or fluid intake in over 2 years of use.|
Sep 19, 2001 8:44 AM
|I'm a vegetarian too. For instant energy, trail mix works great. For long term, eat more carbs.|
|Don't let your diet leave you DOA cause yah didn't train enuff||breck|
Sep 19, 2001 8:53 AM
|Did not know beans 'bout diet nor nutrition back in 1958. Our x-country track coach at AHHS Ft. Worth, Texas had us on lean beef and toast before the race. We never believed he would steer us wrong. The night before the state 2 mile X/Country meet in Austin one of the team sneaked in some home-made cookies. We would have none of them as they were not on the list of approved snacks at the time, i.e, not raisins. He came in first over-all on the team. We immediately started started this pre-race "fad". |
Frank Shorter let it out that he preferred Colby cheese and de-fizzed coke(?) after he obtained the Gold Medal in the 1972 Olympics. We all got onboard and Coka-Cola stock soared ...jes kidding. However in the 1976 Oly's Frank only got Silver so maybe he switched to Dr. Pepper ?
Dr. Ernst Van Aaken, father of LSD ( Long Slow Distance [ a very misunderstood and not so pop training regimen]) quipped once to the effect that "...athletes the world over have different diets and perform well". Hmmmm, what DO those Kenyans of the Rift Valley subscribe to?! ...and what did Big Mig have before the 5 Tour wins ...and did the great Eddy Merckx really eat those Molini sausage sammy's during his reign and smoke a ready made every now and then????
First you gotta put the base miles in. Then some more or less structured work-out regimen designed for your particular kind of race(s). As you obtain fitness you will become more and more concerned about peripheral performance aides such as drink and vitamins, aero wheel sets, gruppos, etc.
If and when you finally arrive you will be testimonial driven, esp. if you garner medals and get you name in the ads ....PowerBars as Tinley did ...but maybe not Brian Maxwell as he only invented the tasty (uggh) morsel or Bill Gookin's original ERG back in the mid 70's ...this stuff makes me nauseous to even remember it's effects on me in the 1978 Mission Bay Marathon!
Hay Len, just what was your secret posting the 2:26:XX marathon ?! Could only manage a 1:22:17 Half on cheap wine, peanuts, & pizza :) the night before. Need i say in biking as all other time measured sports one has "...a long way to go and a short time to get there." ...the bandit knew this and so chose the Trans-Am over the Colnago :)
BTW, believe most diet forums to be more than little on the sucker-you-in bait much like the ol' mud cat with the soft mouth feelin' the worm before the eagle-Claw 4-ought hook (line and sinker [....and no lead now a days as it is not EPA approved]:).
|Secret to the 2:26 marathon was..............||Len J|
Sep 19, 2001 9:03 AM
|good genetics, killer physical training, killer mental training (as I think I may have said, my coach at the time had a Phd in Psychology) and plenty of fluids and any kind of food that was easily converted to energy.
For me, success seemed to flow out of listening to my body, weather in training or in eating. Knowing how hard to push and when, knowing how much was left, knowing what the pain was telling me about my body & my capability and ralating that pain to my training & diet. A detailed training log was crucial for discovering relationships between performance, training diet & illness.
BTW, glad you're back Breck, I've missed your unique world view.
|Secret to the 2:26 marathon was..............||breck|
Sep 20, 2001 8:20 AM
|Yavo Big Guy! |
the autopsy on the Thoroughbred Champion Secretariat showed he had a heart twice the size of the norm. Your slant as to genetics and mental drive capacity is right on the money. Unfortunately me had mostly the latter (and no day saints :b)
Back in 1976 had these chest pains. The overweight cigar smoking doc said x-rays revealed had an enlarged heart and got me nervous. However Mylanta solved the problem :)
|Don't let your diet leave you DOA cause yah didn't train enuff||zzz|
Sep 19, 2001 10:20 AM
|The question asked was what foods should a vegetarian be eating for bicycling. Training is more important but that wasn't the question. What non-vegetarians eat is interesting but again that wasn't the question.|
|foods to eat||peloton|
Sep 19, 2001 11:16 AM
|I would reccomend meat. Helps great with recovery. Lots of high quality protein, and iron. Put those incisors to work like evolution intended! (joke, people. just a joke)|
|Don't let your diet leave you DOA cause yah didn't train enuff||breck|
Sep 20, 2001 8:05 AM
some idees..... :)
cereal w/ so called "non-fat" milk (give a little)
fresh veggies, cereals, carbos in most forms
fruit & vegetable drinks
plenty of good quality water
stay way from processed foods.
my experience based on a 4-year non-meat experiment 1970-1974
whilst averaging 75 road miles per week; high weeks exceeding 100 miles.
races from 10 miles thru 26
long runs of 18 thru 20 miles.
mountain mtb bike rides early 90's were averaging 28 hour per week.
mountain road bike rides mid 90's were ave. 192 miles the week.
both road and mtb long rides were 6 to 8 hours.
my experience is that meat-products are not required in any endurance performance diet if you don't cotton to it . neither are additional vitamin intake; neither is alcohol nor coffee.
my experience has been when in an endurance mode eat less meat, otherwise don't matter except for general health issues which can be a long and extended discussion. try reading to get educated s it applies to your conscience, health, performance, etc.
Tuft's University publishes some good books on nutrition.
Serious Training for Serious Athletes is a good read
Semper Fi! Dino
Sep 19, 2001 11:53 AM
|A proper vegetarian diet should give all the nutrition you need. You need carbs for fuel and some protien for recovery. You should be able to get this, again with a PROPER balanced vegetarian diet. So I would think, one your not eating right, wich I understand is a common problem of an un informed "vegetarian" or if you know what your doing then it's a matter of fitness. May be even over training.|| |