Best options for a low-cal, post-ride lunch?
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  1. #1
    Ack
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    Best options for a low-cal, post-ride lunch?

    Looking for some info on what would be a good "recovery" meal, specifically around lunch time. I usually get out to ride in the late morning and by the time I'm done it's getting close to meal time. I know that I don't want to go home and gorge on food right after my ride.....what would be the most beneficial thing to have for a post-ride light lunch?

  2. #2
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    Banana and a tall glass milk then just have a bag of mixed nuts handy to graze on for the rest of the arfternoon.

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    I may be wrong, but low -cal is IMO a bad idea after a workout. You want to replace what you have burned...if you go low cal, you will start burning protein, and that is counter productive....just eat a good nutritious whole foods balanced meal.

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    yogurt might be something good to include.

    Look at the label though....not all yogurts are equal, or even close.

  5. #5
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    how intense is the ride? I usually do a banana and chocolate milk (or just 2% milk) after the ride, then follow up with food maybe 30-45min later. For an easier ride, maybe just have lunch with the glass of milk. Are you trying to lose weight?

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    It's all in your goals

    Quote Originally Posted by black_box
    how intense is the ride? . . . Are you trying to lose weight?
    Bingo. Nutritional suggestions are going to be very different if you're trying to lose weight as opposed to build lean muscle. Low calorie doesn't necessarily mean feels light, and visa versa. My daily calorie intake is in the neighborhood of 8,000 per day, but I hate eating food that feels heavy.

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    Quote Originally Posted by UrbanPrimitive
    My daily calorie intake is in the neighborhood of 8,000 per day, but I hate eating food that feels heavy.
    Wow...I'd be a blimp on that diet. I really don't think I could choke down 8,000 cals in a day anyway. ((how many cals are in a case of Sam Adams anyway??))

  8. #8
    Ack
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    Ride intensity varies throughout the week....not really training or anything, but I do like to push myself a few times a week. At this time I am trying to lose weight, so that is why I'm looking for the most healthy foods that will also help me recover from my rides.

    I should also add that with my schedule this part of the day is "late" for me....I work nights, then come home, get my boy on the bus then head out for a ride. Within a few hours after my ride I'm off to bed, so I need to get enough in me to recover and tide me over until the evening....yet another reason to avoid the heavy foods.

  9. #9
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    Quote Originally Posted by Ack
    Ride intensity varies throughout the week....not really training or anything, but I do like to push myself a few times a week. At this time I am trying to lose weight, so that is why I'm looking for the most healthy foods that will also help me recover from my rides.

    I should also add that with my schedule this part of the day is "late" for me....I work nights, then come home, get my boy on the bus then head out for a ride. Within a few hours after my ride I'm off to bed, so I need to get enough in me to recover and tide me over until the evening....yet another reason to avoid the heavy foods.
    I usually ride at lunch, and then eat. But, I also eat 3 meals + 2~ snacks a day. If you go hard I'd say have half a sweet potato baked (I bake mine lightly tossed in olive oil currently with cinnamon and red pepper flakes, previously with garlic powder/chili powder and bring it leftover - heat in the microwave) at most, and then a small serving of meat (again, leftover pork/chicken/steak) and veggies. I like the sweet potato for carbs as recovery and then eat as normal the rest of the day.

    If you go pretty easy then maybe skip the sweet potato altogether and do meat/veggies. Fruit and nut butter is good also, but if you are looking for a full meal that might leave you kind of hungry? I'd be starving waiting for dinner

  10. #10
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    Quote Originally Posted by Hank Stamper
    yogurt might be something good to include.

    Look at the label though....not all yogurts are equal, or even close.
    The "greek" style yogurts with active cultures are especially good. Even the lo-fat versions are tasty, and chock full of protein and carbohydrates. Try a few different brands to see what you prefer. Sprinkle granola, raw nuts, fresh fruit, etc, on top

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    Quote Originally Posted by tom_h
    The "greek" style yogurts with active cultures are especially good. Even the lo-fat versions are tasty, and chock full of protein and carbohydrates. Try a few different brands to see what you prefer. Sprinkle granola, raw nuts, fresh fruit, etc, on top
    That's another great snack, me love's the the low fat greek yoghurt and l'll usually sprinkle some cinnamon in for flavour mmmm!

  12. #12
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    Food

    I'm the same as you ACK, I have to ride early cause I'm on a night shift. Some times because of the messed up shift I'm on I'll have a low cal protine shake like Muscle Milk light and then maybe a bannana or some granola.

    We're kinda stuck between a rock and a hard place. You dont really want to eat a high fiber meal low glycemic index food right after a hard workout, but you also dont want to eat a hi glycemic meal right befor bed.
    "If you don't do it this year, you'll be one year older when you do." Warren Miller

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    Portion control

    Quote Originally Posted by Ack
    Looking for some info on what would be a good "recovery" meal, specifically around lunch time. I usually get out to ride in the late morning and by the time I'm done it's getting close to meal time. I know that I don't want to go home and gorge on food right after my ride.....what would be the most beneficial thing to have for a post-ride light lunch?
    It's just about getting high quality carbs (lower glycemic index is better), 10-20% protein, and high quality fats (like from nuts and seeds, olive or canola (rape seed) oil).

    Portion control will get you the right amount of calories. Good protein sources are low fat dairy, fish, lean meats, nuts and seeds.

    Nothing wrong with a peanut butter sandwich on whole grain bread.

  14. #14
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    Thanks for all the ideas....keep them coming!

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    Quote Originally Posted by UrbanPrimitive
    Bingo. Nutritional suggestions are going to be very different if you're trying to lose weight as opposed to build lean muscle. Low calorie doesn't necessarily mean feels light, and visa versa. My daily calorie intake is in the neighborhood of 8,000 per day, but I hate eating food that feels heavy.
    8k? really?
    http://sports.espn.go.com/espn/page2...e=stein/090701
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  16. #16
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    Quote Originally Posted by den bakker

    Yeah, really. I'm not quite at 8k, but getting really close. The scary thing is with that level of consumption, I just broke 140 this spring. I've been taking in at least 4,000 per day for the last few years and never saw 145. Mind you, I'm also 6'. My doctor didn't believe me when I told him I was worried about how much food I had to eat, so I started to keep a food journal. That's when I realize I was eating almost twice the amount of calories than I thought I was. Four meals, two protein shakes, and a couple snacks a day. Suffice it to say, I'm working on finding a medical answer to what's going on. That said, I kind of look forward to the look on a fictional nutritionist's face at some point in the future upon meeting me.

  17. #17
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    It's worth a mention that a banana will be a great source of potassium for you, but also remember that bananas have a relatively high glycemic index. One banana would probably take care of any simple carbohydrate needs your body has, at which point following up with protein and some greens would probably take care of you, unless you are pretty sure that you don't have enough carbs in your daily intake already. For a quick meal, I'm a big fan of broiling salmon with crushed nuts or crushed rice sprinkled on top with some tamari (lower salt, wheat-free soy sauce relative) and a little rice vinegar or lemon juice. Throw a little almond meal on top to get crunchy and you've got a little more protein and a source of different healthy fats coming along for the ride, and it only takes about 15 minutes to cook. After a banana to curb your "FEED MEEEEE!" nature immediately after a ride, you could probably have eaten and be in bed in less than an hour.

  18. #18
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    Quote Originally Posted by UrbanPrimitive
    Four meals, two protein shakes, and a couple snacks a day. Suffice it to say, I'm working on finding a medical answer to what's going on.
    tapeworm?

  19. #19
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    Quote Originally Posted by black_box
    tapeworm?
    F that, I'm thinking tapepython?
    K$

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