Nutrition Talk Synopsis

[Snoop Doug]

Here you go folks - a summary of the talk @ the club room - bits in brackets I added in

Cheers - Snoop

Nutrition Talk – Synopsis

Basics

Break Old Habits
Little Steps – don’t try to do it all at once
Relax – change never a good thing when stressed
Take Control through Management

Management Cycle
Aim
Resources - Action Plan
Execute Plan
Review

Principles of the plan

You get out what you put in
Balance – not everything is right for you
Sustainability

Generally – try to:

Reduce fat & sugar
Increase fibre
Monitor what you eat
50-75% of a really healthy diet should be raw
Timing – try to sustain through the day – keep blood sugar levels consistent

Animal protein – portion sizes

Lean red meat 50-75g
Chicken/Turkey 75-100g
Fish 100-150g
Tinned fish – in brine not oil
Lean mince – 50-75g (at this point I lean to Tamar and whisper a confession that when I make a chilli I usually use a 400g pack of mince and scoff the lot)

Try to cut out sausages, pies, paté & salami (trust me, I nearly cried at this point)

Dairy

Don’t use butter or margarine (I didn’t know they still made that)
Low fat yogurt in place of cream or mayonnaise
Skimmed milk – limit to 300ml per day

Sugar – don’t add it to anything
Limit biscuits (fortunately no quantity suggested here so I recommend no more than say 10 a day)
No fizzy drinks…..but if you MUST then reduced/no sugar
Alcohol (the cause of, and solution to, the world’s problems) has sugar in it. Beer has lots but you do get Vit B. Champagne has very little (and is therefore the posh cyclists drink of choice)

Fibre

Spuds – 225g portion
Brown/Natural rice (I swear I thought this was what they put at the bottom of hamster cages – whadd’ya know eh?)
Bulgar
Cous cous (yum)
Brown Pasta
All the above 75g dry weight

Peas/Beans & other pulses
Fruit – 2-3 pieces daily
Spinach, Cauliflower, Broccoli all good (think Kale got a mention here too…?)
-balance-
Mix carbs, protein and fat, helps prevent blood sugar levels peaking and troughing

Your plate should be veg, 50%, fat 12%, protein 13%, carbs 25%

3 main meals and 2 snack meals. It’s OK to break lunch and dinner into two if you wish but try to keep breakfast as one meal.

Endurance Event/Training

Nigh before carbs
2 hrs before event – breakfast
30-5 mins before event sports drink or dried fruit
During event/training
30 mins – start taking on water
90 mins – sports drink/energy bar – every 20-30 mins (when I did the SCCU 100 richv recommended alternating little and often every 15 mins once you get going – I think)
Within 15 mins of finishing take 50g carbs and 15g protein then eat a proper meal within 2 hours of finishing.

[Andrew G]

Cheers Snoop, I couldn't make the talk.

No sausages

[Michelle]

Thanks Snoop very interesting.

Think we are doing most things right, maybe a bit too much milk. The alcohol consumption has died off cos I just can't hack the hangovers anymore (or is that yack!) (yuck!!).

Maybe a bit more carbs? hmmm, how can you get raw carbs?

No mention of nuts - v good source of protein.

LIKE the champers bit - did you know it is also a very good source of fun!

OH BOY did anyone see that programme last week about the people who just ate raw food? That was really weird. £169 a week on vegetables.
But that woman who did enemas - god you could see the poo coming out of the tubes. Euuuuw! Reminded me of work.

[Snoop Doug]

There was a mention of nuts - I forgot to write it down

There were five in particular including pumkin, sunflower and flax. I forget one and the speaker forgot t'other.

[mrP(Boonen)VT]

Nice one Cap'n

It is essentially the GI diet - when diet is used in it's correct form menaing way of feeding one self, which has been shown time and again to have beneficial effects on anyone, not just in sports (it was how I lost almost 3 stone last year, although a few cakes have slipped in since!!), concentrating on keeping blood sugars constant rather than up and down.

Very interesting talk.

Guru P

[Dombo]

Jaffa cakes?

[mrP(Boonen)VT]

mmmmmmmmmmmmm

[Dombo]

[quote="Michelle"]OH BOY did anyone see that programme last week about the people who just ate raw food? That was really weird. £169 a week on vegetables.
But that woman who did enemas - god you could see the poo coming out of the tubes. Euuuuw! Reminded me of work.

[jon avery]

Well i can't ever see myself sticking to that! I love my beer and kebabs too much

[Jon H]

Depending on the type of kebab, they can actually be quite healthy. For example a grilled chicken kebab;
Protein from the meat.
Carbs from the pitta bread.
Fibre, vitamins etc from the salad.

[Jon H]

[quote="Snoop Doug"]There was a mention of nuts - I forgot to write it down

There were five in particular including pumkin, sunflower and flax. I forget one and the speaker forgot t'other.

[Dombo]

Salted peanuts or cashews are good source of protein and the salt wards off cramp.

Side dish of olives and a large G&T in the water bottle makes for a very relaxed day out on the bike

[jon avery]

How about beer in the water bottle

[Andrew G]

Sloshes about too much which isn't good, stick to spirits in your bottle Jon.

Mind you they used to do the Tour grabbing bottle of champers at the bottom of the climbs, and Michelle raced well the other week after a night on the stuff so it looks like that's the answer. Tastes vile is the only problem.

[adrian]

Champagne in 'tastes vile' shocker!