Well I have recently been to see a dietitian about my riding eating as I have experienced some weird symptoms when riding that suggest - hypoglycemia type stuff.....never been tested and normally I am fine, so I know that it is only an exercise related thing.......
After a long detailed discussion about what I eat and what I don't, it was obvious that I don't eat enough before long rides. Part of the problem here is that I find it difficult to hold down foods that are low GI/take a long time to digest etc....so I avoid eating too much before a ride altogether..then wonder why I feel like crap..I am fine for about an hour or so but longer than that and I suffer..I take Staminade but it is not enough for a longer ride
A second thing is that I don't drink enough...Winter here is cold and so I find it difficult to chug down a lot of water and I LOVE COFFEE!!
So In summary I have to drink more water - ie have a bidon with me and just drink it and drink a glass with each meal to gradually up my fluid intake. Also drink during rides, have some electrolyte replacement then too so you don't wash everything out.
Food - Need to have pre ride snack and it should be higher GI (as I cant hold down the stuff that takes a long time to digest)...so good foods include - Cornflakes, weetbix (although they are medium GI), rice bubbles, white bread, honey cornflake bars, rice bubble bars. AND THEN I NEED AN AFTER RIDE SNACK - I never eat after a ride.
Weight - well my weight is within normal range, but I have to watch it and after my week in Melb I might have to keep a careful eye on what I eat.
In summary I learned to DRINK MORE FLUIDS include herbal teas and chai teas opposed to COFFEE!!!, Drink with meals Refer AIS - Hydration guidelines.
Also eat more BEFORE AND AFTER RIDES and not just rely on what I had in the system.....I thought that I was doing the right thing but it seems that I was not doing myself any favours at all.....
It was an interesting trip and I have also discovered ROLLED OATS - With banana yoghurt and honey - YUM and seriously they stick in your system for a while...although I have to give it an hour between eating them and hitting the road. It is not rocket science but you would not put bad fuel in your car so think about it before you just eat anything, and the best bit is that you can do it on the cheaper side....two slices of bread and some honey in a ziplock bag fits in your pocket and is cheap and easy as is a cereal bar as opposed to the more expensive "sports bars" It might also pay to have blood levels checked to see that your iron levels and other blood levels are within normal limits and if necessary discuss vitamins with your doctor..I take a women's multivitamin each day and I swear my nails are stronger if nothing else.
Just thought I would share my visit to the dietitian as it was a morning well spent! If you have nutrition ideas I would be interested as it is something I am slowly getting right now!