Vegan nutrition

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Deano9512
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Joined: Fri Oct 12, 2012 08:44 am

Vegan nutrition

Postby Deano9512 » Fri Oct 12, 2012 09:05 am

Hi All,

Are there any vegan commuter cyclists on here?

I cycle most days about 12 miles each way and am getting quite tired, during the rides for the most part i'm fine, but afterwards trying to get up in the mornings is a challenge. Anyone else feeling or have felt like this and if so how do/did you get around it? I am very conscious of making sure i eat a balanced diet but I think i am missing something, not sure what though.

Any thoughts from anyone will be welcome.

Bets wishes
Deano

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Grill
Posts: 5377
Joined: Wed May 23, 2012 08:27 am

Re: Vegan nutrition

Postby Grill » Fri Oct 12, 2012 10:11 am

It's not really possible to suggest a proper solution without seeing your diet. If you're a new vegan my first instinct would be that you're unable to absorb enough protein as you're not getting b12, but if you've been vegan/veggie for a while then your body will have adapted and compensated for this.

Be sure that you're getting enough quality low-gi carbs (brown rice, sweet potatoes, quinoa, whole wheat pasta), especially in the evenings and keep fueled throughout the day. Fruit is best and just one medjool date will easily carry you through a ride. If it persists and you're prepared to take a more drastic approach, I know of one certain fruitarian that could give you some advice...
English Cycles V3 | Scott Plasma 3 TT | BMC TrackMachine TM01 | Ritchey Road Logic | Scott CX Team

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rubertoe
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Re: Vegan nutrition

Postby rubertoe » Fri Oct 12, 2012 10:57 am

Its not just vegans that have this problem... it can be just as fatiguing for carnivores as well.

Plenty of protein, nuts etc, plenty or iron (green food) and plenty of carbs and you will be ok. maybe look into supplements as well.

Your body will get used to it!

But what do I know?
"If you always do what you've always done, you'll always get what you've always got."

PX Kaffenback 2 = Work Horse
B-Twin Alur 700 = Sundays and Hills

Deano9512
Posts: 2
Joined: Fri Oct 12, 2012 08:44 am

Re: Vegan nutrition

Postby Deano9512 » Fri Oct 19, 2012 09:43 am

Thanks very much Grill and Rubertoe.

Apologies for the late reply, Grill, I did not know about the dates so will certainly give them a try, I have quite a varied diet and try to cover most areas, but it is time to reconsider some parts, so many thanks for the help. If it does get to the stage where I want to take more drastic action then I may give you a nudge.

Rubertoe, thank you for responding I appreciate the thought you obviously know something so don't be to hard on yourself. :D

Jeepie
Posts: 490
Joined: Thu Mar 27, 2008 16:30 pm

Re: Vegan nutrition

Postby Jeepie » Fri Oct 19, 2012 10:17 am

Hi Deano,

I'm not a vegan either, so can't help precisely on that score. However, Anthony Maynard was a vegan and I do the sportive when it runs in his memory. Here's a list of suggested food:

http://www.readingcyclingclub.com/antho ... ?q=node/15.

Recently I've upped my training and had really bad fatigue and tiredness.... So my question to you is do you sweat a lot or not. If you do perhaps you have an electrolyte problem? This fixed my issue and I can provide more detail if relevant.

Cheers

J

shadowx
Posts: 5
Joined: Tue Oct 23, 2012 19:23 pm

Re: Vegan nutrition

Postby shadowx » Tue Oct 23, 2012 21:02 pm

I am vegetarian and a relative noob to cycling, and vegetarianism for that matter... But I haven't had any issues with fatigue in general or through cycling. My commute is only 8 miles each way but if anything the thought of the ride gives me more energy in the mornings. I tend not to eat in the morning, I'm not a morning person, so I ride to work just on a cupe of tea and bottle of orange squash. In the summer I have been putting in half or a full electrolyte tablet (which are vegan, double check the packaging though) don't know if it made a difference but it works out at about 35p per tablet *shrug*

When I get to work I have a decently big bowl of cereal, admittedly it's chocolate filled Crave or supermarket own brand but it's enriched with vitamins! If you are a vegan as opposed to vegetarian then you could go with your usual ceral or even make your own flapjacks (Oats, fruit, nuts, vegan sunflower spread, syrup, sugar) and usually a handful of nuts for the protien. Lunch is unrekarable and 5 nights out of 7 I have a reasonably balanced meal when I get home. As I still eat eggs and milk I can eat fake meat products which are packed with protien but things like Tofu are an excellent source of vegan protien.

If I go out at the weekends I usually go along a 12 mile route and usually don't eat before that either, I sometimes stop off for a Nakd bar (Vegan pressed fruit and nut bar, not cheap but tasty!) or just have a decent lunch when I get back. Having said all that I don't have the typical cyclist physique, plenty of fat left to burn on me yet!

Speaking as a nobody, are you getting aching muscles the morning or a few hours after the ride? If so I would try a few stretches after the ride and a handful or two of nuts to get some extra protien in to repair the muscle and keep it happy.

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JamesB5446
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Joined: Mon Aug 20, 2012 17:25 pm

Re: Vegan nutrition

Postby JamesB5446 » Wed Oct 24, 2012 06:48 am

Hi, another vegan here.

What are you eating now before you set off? Anyone saying you need extra protein for a 12 mile ride is being daft, unless you are doing it in under 20 mins.

shadowx
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Joined: Tue Oct 23, 2012 19:23 pm

Re: Vegan nutrition

Postby shadowx » Wed Oct 24, 2012 09:52 am

JamesB5446 wrote:Hi, another vegan here.

What are you eating now before you set off? Anyone saying you need extra protein for a 12 mile ride is being daft, unless you are doing it in under 20 mins.


That depends on two things, one: how much protein you normally get and two: what your goals/riding style is like

If you are mostly frutitarian and don't eat a lot of beans/seeds/nuts/tofu/fake meat etc.. then you could well have a protein deficiency (From what I understand). Likewise if you are trying to build up stamina/muscle or power then extra protein will always help.

I'm not saying I have an authoritative answer on this one, like I said I've been cycling properly for a year or so and vegetarian for less than that. As a general rule of thumb vegetarians and vegans do get enough protein but not everyone eats the same, some people eat almost exclusively fruit/veg and miss out on the legumes and what not.

LockStock666
Posts: 128
Joined: Wed Jul 13, 2011 11:34 am

Re: Vegan nutrition

Postby LockStock666 » Wed Oct 24, 2012 11:12 am

How do people decide to become vegetarian? Or vegan?

I can understand being raised a vegetarian or even vegan to a certain extent but why suddenly make the change?

And does not eating animal products also extend to using animal products? (Leather shoes)

I'm not trying to be offensive just very curious? You must get asked this all the time.

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JamesB5446
Posts: 468
Joined: Mon Aug 20, 2012 17:25 pm

Re: Vegan nutrition

Postby JamesB5446 » Wed Oct 24, 2012 16:33 pm

shadowx wrote:
That depends on two things, one: how much protein you normally get and two: what your goals/riding style is like

Not really. If he's training then he may need extra protein. But he was talking about riding to work. He could combine the two though.

shadowx wrote:I'm not saying I have an authoritative answer on this one, like I said I've been cycling properly for a year or so and vegetarian for less than that. As a general rule of thumb vegetarians and vegans do get enough protein but not everyone eats the same, some people eat almost exclusively fruit/veg and miss out on the legumes and what not.

I've been vegan for 11 years. I win. ;)

Missing out on protein is not a vegan issue, it's an idiot issue. If you just eat fruit then you'll be unwell.

p.s. 10 points to the first person who can tell me the medical name for protein deficiency.

p.p.s. I'm being very hypocritical here, I eat loads of Clif Builder Bars, because they are yummy.

LockStock666 wrote:How do people decide to become vegetarian? Or vegan?

I can understand being raised a vegetarian or even vegan to a certain extent but why suddenly make the change?

And does not eating animal products also extend to using animal products? (Leather shoes)

I'm not trying to be offensive just very curious? You must get asked this all the time.

I decided to become veggy at 13 as a girl I fancied was. Actually thought about it after that. Turned vegan at 19 after thinking about it more and realising that the dairy industry is abusive and unhealthy.

Sudden change was a moment of clarity/decision to stop being selfish.

Yes, it does, although I have some leather boots that were a gift and leather belt from a charity shop.

Yes, we do. :D


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