I recently started mountain biking and really love it so far. I have only been out on a proper ride once last sunday to coed Llandegla, this was my first ride and I went straight for the intermediate trail.

One problem I had was that I go hungry and seemed to start running out of energy too soon, whats a good food to eat about half way through a trail to keep energy levels up?? In terms of drinking I just take plenty water with me!

When it comes to food I am after something that is "good" for you as I eat cleanly all other times to help with my weight lifting etc. So whats a good food that will deliver some useful energy as I got pretty bad near the end of the ride!

And one more thing, whats a good food to eat right after I finish to get my strength back up and just fill my hunger, without going for anything too fatty? Just something like a Chicken Sandwich on Granary Bread and a banana??

Hi

I'm glad you've taken up mountain biking. I've been doing it for the better half of my life so far, and it's the best.

In regards to you losing your energy, I would suggest it's not that you're losing your energy, it's just that you need to lift your fitness level. Really, it's hard to "lose" energy, because when you slip into the aerobic energy system, all your body needs are carbs, far and oxygen to make energy, and there is no time limit on this process - that is, your body is capable of producing enough energy for exercise until you completely run out of body fat.

As you ride more and more, you will get much more fit, and will tire out much more slowly and will be able to go faster without getting tired, as your cardiovascular system will develop and get stronger.

Now before a ride, I like to eat something with a lot of complex carbs, becase complex carbs is the stuff which gives you energy for a very long time.

The best thing for complex carbs is pure oatmeal (IMO), which is generally made of pure win.
I cook it old fashioned style, in a pot, I cook heaps, and eat it without adding any sugar or anything. None of that processed crap and not the ones where you chuck it into a bowl with water, and microwave it, just pure, unprocessed oats, cooked in a pot

So that will give you plenty of energy for the ride. Now as for the ride itself, me and a friend of mine always eat a banana on a ride. Bananas are really good, because they have a good amount of energy, because they have a very good "filling" effect (that is they fill you up easily), and most importantly they stop cramps. I think bananas are essential to cardio exercise. (if you watch sports, you'll notice everyone is always eating bananas at the breaks).

I'm not sure how long your rides go for, I generally like to go for a long ride right after breakfast, so I'm nice and full.
When I get back, I have a proper meal (meat, vegetables, grains).

When going on particularly long rides, I take a pair of sandwitches made up of some kind of meat, and as many vegetables as I can cram in there. Vegetables are high in fibre which keeps you full for longer, because it can take a while to digest.

And always take plenty of water, I take 3 bottles with me usually.


And have fun, MTB is the best thing there is

When I go on really long rides (5hours +) I bring a few bananas (starcraftmazter has it right, bananas are fricking awesome), a few powerbars (go for the high fiber ones, they keep you full for a long time), a LOT of water, and two sandwiches.

Make sure to keep hydrated, sometimes you can feel hungry but you are really just dehydrated.

Also when making sandwiches stay away from cold cut ham or turkey ham as the salt content is usually through the roof. You need some sodium to replenish what you sweat out, but I find that powerbars have all I need in that department. And this may sound obvious, but dont put mayo on your sandwiches that you take for a very long ride in the hot sun -- just not a fun time .

Some people like Gu, but it is expensive and I dont really like the taste so I only use it in races or as a back up carb source if I think I am close to bonking.

I go riding about 4-5 days a week. I always take 3 liters of water, and beef jerky. The jerky keeps my energy up, and despite the high sodium it is low fat, and has a good amount of protein.

I tend to hit the trails 3-5 days a week , along with racing DH on the weekends
for good XC rides I find that rasins and granola bars work for me, not sure the size but I always keep my Hydro pack full of good 'ol H20
a good pre-ride meal should help boost you as well
good luck and enjoy the ride

dude, for w/e reason i crave raisins like crazy when i mountain bike. i came home once and started eating handfuls. it didn't come out well in the end if you know what i meen.