's Forum Archives - Racing

Archive Home >> Racing(1 2 3 )

Just a curious nutrition thing...(4 posts)

Just a curious nutrition thing...distinctHead
May 5, 2002 8:56 PM
Hey all!
Well, I don't eat badly, but I know I don't eat great either... the whole "what you should eat" thing is so confusing after hearing 900 different things from 900 different sources, so, I have to ask: What should I, a 19y.o. 5'11" 160 lb male, eat from breakfast to dinner? I ride daily, and I commute to work (which is standing on my feet for 9 hrs) so I expend alot of energy throughout the day... I always find myself hungry and I'm always longing for crappy food :-/. What do you guys eat? thanx.
~Me :)
Semi paleoMcAndrus
May 6, 2002 5:56 AM
There's a eating philosophy out there called Paleo. It's been discussed here many times and you can probably find the discussions by searching the boards. LoneFrontRanger has done some excellent posts on this subject.

In general,I'd say that's the best route although it can be tough if you have to eat out a lot.

Also, try to stear towards the low-glycemic foods. High-glycemic foods actually trigger hunger. You can find lists of them by searching the internet as well.
re: Just a curious nutrition thing...up_hiller
May 6, 2002 7:25 AM
hi. im 19, 5'10, 155, riding 4 or 5 times a week. i also commute (to class, not to work). my rec riding is MTB, not road, but who cares? also, I am racing for the first time this season. about a year ago I completely changed around my diet and got back into really exercising like i should. since then I have spent countless hours reading/researching nutrition and training. i highly recommend reading someting like Men's Heatlh. You'll be amazed at what you can learn in a very short time. anyway, easy, healthy good foods:

whole grains, fruits, and veggies for your carbs. try to eat fruits and veggies of all different colors so you get the best mix of good chemicals and vitamins and minerals and such. don't overdo the fruit, because it contains lots of sugar - 2 or 3 pieces/glasses of juice per day. oatmeal is the best breakfast food ever - cheap, delicious, fast, provides lots of lasting energy. not the instant kind, that's processed carbs (like white bread - v ery little nutritional value and high-glycemic carbs). whole wheat toast is good, too. avoid everything processed as much as possible. that includes just about everything out there. if it doesn't say "whole wheat" or "whole grain" it isn't. there are lots of look-alike foods (natural grain, multi-grain, etc.) - don't fall for it. sugar sucks - that means corn syrup, too. it's in everything.

protein - lean red meat, fish (esp. canned tuna - cheap and easy), chicken (frozen boneless skinless breasts are great). eggs. one a day won't raise you cholesterol, if you want more than that just eat the whites, not the yolks. nuts have lots of protein, too.

fats - healthy fats are UNsaturated. saturated fats are bad. trans fatts are even worse - these are unnatural, made by humans, and include stuff like margarine and shortening. peanut butter also contains these. luckily, there is natural peanut butter available. ingredients should read as follows: peanuts, salt. that's it. olive oil and flax seed oil are good sources of unsaturated fats. salmon and other fatty fish have lots of good fat. so do all kindas of nuts.

drink lots of water. rule of thumb is 8oz. every hour during the day if you can. you'll pee a lot, but that's good.

hope this helps. i was in your shoes at this point last year. i wanted to eat right, but didn't know what the hell i was doing. the info is there, you just have to go get it.

good luck.
much wisdom there, grashoppah ;-)lonefrontranger
May 6, 2002 7:37 AM
Bingo. That's almost exactly the program I follow, although I avoid wheat based products because I seem to be gluten sensitive. I keep away from dairy for the same reasons.

This is a good general set of guidelines. We Americans eat way too much crap, processed food, etc... which up_hiller did a good job of itemizing.

I also avoid caffeine, as it triggers some of the same food cravings for me as sugar does.

Water: Try to take in roughly half of your fluids as watery fruit (berries, oranges, watermelon), low-sugar tomato or vegetable type juices, energy drink (while exercising so the high sugar content doesn't throw you for a loop) or soup-like foods. The reason is that straight water doesn't absorb as easily as fluids taken in with meals, electrolytes, etc... If you drink a ton of water, that's good, and you may think you're hydrated because you pee a lot but in reality you're just flushing your kidneys and not absorbing the H2O efficiently.