No Shake – Only Food!

So what do you consume after workout? What kind of shake do you drink and how much?

This has been the question I’ve been asked over the past few months a lot, by friends and family. The reason for the question is because I tend to put in a lot of miles on my bicycle towards the end of the week and need to replenish what was lost in the rides.

By American standards it has become a norm for anyone that is exercising quite often and needs to replenish nutrients in their muscles, drinking a shake after the workout is approach taken. As much as this is now the norm, I personally has opted for a different approach to replenishing my body with the nutrients.

Plate of Eggs, Toast, Sausage and Coffee
Plate of Eggs, Toast, Sausage and Coffee

Instead of drinking a shake, I make myself a big fat breakfast/lunch/early dinner, after workouts I whip up a batch of eggs (scrambled mostly), add some cheese on there, a few slices of toast and some sausage/bacon (turkey/chicken or beef). Cycling in my teen years in a 3rd world country, we had no other option than to eat a healthy meal to get that strength back and I take the same old school approach in this modern-day. The eggs and the sausage will help replenish my protein, the toast will fill the carbohydrate void and cheese will fill the fat as needed.

Now that said, this is my personal approach to nutrition after workout. I feel this covers everything I need to get my muscles up and going again.

Now I’m not saying that having a shake after a workout is not good, it is if that is what you choose, but I would rather have something that is more filling and would keep me filled for a few hours. For me, having a shake after workout would help but after an hour or few hours I tend to get hungry all over again and I want to fill that void with junk food which is not good.

Also on another personal note, for me being a diabetic I have to watch what I consume so I do not raise my blood glucose levels, I know there are shakes out there that is just fine for us diabetics but I’ve tried all of these different food combinations and found this is what works for me.

Theres a lot of options out there, choose wisely and choose what you think is best for your body.

 

 

You can find me on #Strava for more #Cycling related posts.

Recovery Food You Should Eat After a Hard Ride | via Bicycling

You just did a long, hard ride. You walk in the door, park your bike, and, in a mild daze, shuffle into the kitchen. But in your fatigue, making a smart nutritional choice feels as complicated as cooking in the dark.It doesn’t have to be so hard. In my new book, Fuel Your Ride, I write about conversations with some of the top nutrition experts in exercise science, like Nanci Guest, the lead dietician for the PanAm Games; Stacy Sims, the creator of Osmo Nutrition; and a slew of professional cyclists who’ve been honing their diet plans for years. Here are a few of their top tips for optimal post-ride eating.

Not All Rides Require the Same Recovery Food
Let’s be honest: That hour-long recovery spin doesn’t really merit a post-ride meal. Sure, have a snack if you’re starving, or eat lunch if it’s lunchtime, but be realistic about how much you actually need to eat. Check out our handy online calorie-burn calculator to get a rough idea of how much you energy you used while riding (or look at your power meter for a more accurate reading).

Don’t Return on an Empty Stomach
If you’re eating properly during your ride, you shouldn’t walk in the door feeling ravenous. Make sure you’re fueling and hydrating as you pedal—you probably won’t be able to eat as much as you’re burning, but you should be able to stave off an end-of-ride bonk. The same goes for drinking: We often mistake thirst for hunger, and dehydration is hard to recover from quickly—chugging right after your ride isn’t the same as drinking regularly while you’re spinning. If you end most rides feeling moody (or ‘hangry’) and completely drained, you might need to eat more while exercising.

Start with Protein
Your window for recovery is actually wider than you might think, says Guest—unless you have another workout later in the day. In that case, starting the recovery-meal process as soon as you walk in the door is the key to being ready for your next adventure. But whether you’re recovering for tonight’s workout or tomorrow’s ride, aim for around 20 grams of protein to help your muscles recover. That doesn’t necessarily mean reaching for the protein powder (though that certainly is an option). Think whole-food protein sources like chicken, eggs, or lentils if you have time for a sit-down meal.

RELATED: How to Ride Hard and Recover Harder

Add In Carbs
You need to restrock those depleted glycogen stores, so adding some healthy carbohydrate sources like whole grains, rice, fruit, and plenty of veggies to your recovery meal is a great idea. But don’t take this as an excuse to binge on cupcakes and pastries. (Though if you want to make the occasional café stop for really good pie, pro road cyclist Janel Holcombe approves!)

Don’t Forget to Rehydrate…
For a few hours after your ride, make sure you’re sipping water, especially if you felt like you didn’t drink enough during your ride. Again, you don’t need to chug a gallon right when you finish riding, but a steady stream of water will rehydrate your system and keep it from drying up, or backing up.

… But Beer Doesn’t Count
The idea of post-ride beer sounds super tempting, especially after a long, hot ride, and good news: A recovery beer won’t ruin your hydration. But make no mistake, booze also won’t hydrate you. So limit your booze consumption post-ride, and make sure to chase anything along the hops spectrum with a swig of water.

A refrigerator.

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Carbs! Carbs! Carbs!- Diabetic? No Really – I Need Carbs!

Over the last year I’ve tried to and somewhat successfully kicked my carbs intake down to a bare minimum to survive the onslaught brought on by carbs on my body in the form of quick spikes and drop off in my blood sugar.

Balancing Food
Balancing Food

As a diabetic this is something we have to try to avoid as much as we can, the least amount of carbs we take in the smaller the blood sugar level spike and the happier we are.

Over the past year I’ve used cycling as a means to control my blood sugar, forcing my body to burn it up and make energy to propel yourself. And with the use of cycling I’ve managed to get off meds but enough of that part.

Well here comes the hard part, as science showed us through the ages, if you want to be an athlete then you’ll need energy. In order to produce energy what does the body need? Yup! That’s right carbs and lots of carbs. So now it’s now a rock and a hard place being put in this spot, on one hand is diabetics can’t have carbs although we cyclist need lots of carbs to make energy. So what do we do in such a situation?

Fortunately for us homo sapiens the body is an amazing machine, we can abuse if and with the right care for a while it can bounce right back. In this situation, while on the bike riding consumption of such carbs can be turned right back around and dumped out as energy thus while we are riding we can take on a certain amount of carbs to get the energy then dump the rest.

So, “carb the f@&k up!”  and Ride On. Just keep your balance.

Carb the fuck up
Carb the Fuck Up