Replenishing calories

[ChrisF]

So, Strava tells me I've used maybe 2000 calories on a ride. (I know that isn't very accurate and other tools will give different results, but that doesn't matter for this question). 2000 cals is twice average daily intake for a male adult, so I assume I need to eat more to replenish what I've used.
I certainly don't eat 2000 cals 'extra' during the ride (one cake and some coffee). So my question is, over what sort of period would a typical body take to replenish those used calories? Would I expect to be eating more (i.e. hungrier than usual) for one day? 3 days? More? How much would it depend on BMI etc? If it helps with an answer, I'm 60kg and 175 cm, and don't seem to put on any weight whatever I eat (lucky me).

[al_yrpal]

Daily average is approx 2200 calories more or less. The energy will come psrtly from your fat reserves. I always feel quite hungry after a demanding ride, dont you?

Al

[beardy]

Isnt 2,000-2,200 the recommended daily intake rather than the average daily intake.

[hodge]

Yes, thats the approximate daily level needed to maintain weight, - at least as currently suggested by NHS. 2000 for women and up to 2500 for men.

[Mick F]

If you were to sleep for 24hrs, or at least remain motionless and warm, your body would consume a certain amount of cals. This figure varies from person to person, but let's say it's 750cals. This is solely to keep your brain and organs active, and for your heart to pump blood around your system. No movement at all.

As soon as you start to move about, you consume calories above this "static" figure. I've read on here somewhere, that if all you did was to get out of bed, sit in front of the telly all day, and then go to bed, you would have only consumed 100cals more than your static figure. No wonder there's an obesity problem.

However, cycling consumes approximately 500cals a hour (or approximately 50cals per mile).

I eat what I want and as much as I want. I also ride a bike as often as I can.

[Psamathe]

If you were to sleep for 24hrs, or at least remain motionless and warm, your body would consume a certain amount of cals. This figure varies from person to person, but let's say it's 750cals. This is solely to keep your brain and organs active, and for your heart to pump blood around your system. No movement at all.

As soon as you start to move about, you consume calories above this "static" figure. I've read on here somewhere, that if all you did was to get out of bed, sit in front of the telly all day, and then go to bed, you would have only consumed 100cals more than your static figure. No wonder there's an obesity problem.

However, cycling consumes approximately 500cals a hour (or approximately 50cals per mile).

I eat what I want and as much as I want. I also ride a bike as often as I can. :D

I've always looked at these things in terms of METS. Using the reference 1 kcal·per kg·per hr. So (using 0.9 METS for sleeping) would give a 64 Kg person a 24hr calorific use of 1380 kcal. Sitting (e.g. sitting relaxing or reading) has a MEGTS value of 1.3 so for our 64 Kg person this gives an increased calorie use of 25 calories per hour (over sleeping). Or spend 16 hrs sitting and 8hrs sleeping and you'd be using 1792 kcals per 24 hrs (an extra 412 kcals over the 24 hrs).

But go for a 2hr cycle ride (between 12 and 14 mph) and that would be at 8 METS, our 64 Kg person using 1024 kcals (for the 2 hours).

And I am quite certain there will be arithmetic errors in the above - just 'cos I'm prone to such daft errors.

(The METS table I use is from http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf).

Ian

[NATURAL ANKLING]

Hi,
Putting it in to perspective, whatever extra energy you expend through exercise would need to be averaged out over the week.
So you would just consume an equal extra amount each day.
Although I tend to consume a little more on the day of exercise.
If you are doing a long ride say all day then you would need to consume extra on route.
Whether you lose weight or gain tells you about how sensible your food intake is.

All people who say that they can not put on weight are eating the wrong food, and if underweight their energy level would pick up with some sensible eating habits.

[anniesboy]

Take a look at "My fitness pal" , available as an app, or do a search with Google or what ever search you use.

[thornie1543]

Anyone interested in this type of thing should read a book called Faster by Michael Hutchinson,its mostly about professional cyclists but its worth a read,some interesting stuff on how the body reacts to cycling,nutrition etc

[ChrisF]

Thanks for responses. I had the same question on another forum 6 months ago and no answers!

The energy will come partly from your fat reserves.

My daughter's boyfriend calls me 'the man with no fat'

I've always looked at these things in terms of METS

That info is good; seems to correlate to Strava (4 hours of 'vigourous effort' would be nearly 2000 cals)

All people who say that they can not put on weight are eating the wrong food

That's me ...so what should I be eating, I wonder? I tend to think I have a pretty varied and healthy mix of food.

whatever extra energy you expend through exercise would need to be averaged out over the week

Sounds about right, after a 2 week tour I'm extra hungry for at least a week afterwards. Just wondering (going back to my original question), is there any scientific evidence that it should take a week (for someone with 'no fat')?

[NATURAL ANKLING]

Hi,
I am no expert but some evidence seems to indicate that on super endurance events like South Pole that you build up body fat before hand
No idea what your diets like but I when super audaxers talk about losing weight, the advice is always you were'nt eating enough.
Scott underestimated food by 50 %.

Did you lose weight on your tours

[ChrisF]

Did you lose weight on your tours

No, if anything a couple of kilos heavier after a tour (so I must be eating enough), but it's back to 'normal' after a week (even though I'm still eating more - strange)

[NATURAL ANKLING]

Hi,
Thyroid
Mind you if you're gaining weight on tour then it cant be that.
On these thin v fat programs tv, the thin people gain appetite once their food is more balanced (balanced is just normal junk not health freaks).

But do you want or need to put on weight
You wouldn't go cycle touring if you were lacking energy.

[Vorpal]

It takes the metabolism a few days to react to changes in intake or output. That is what the hunger is for a few days after a tour. I have experienced the same thing.

The best thing to do is use this period to gradually reduce food intake. It may help to take some (healthy!) snacks; or to eat little and often, rather than big meals. I also recommend high protein foods; full English, rather than cereals and breads for breakfast, etc.

[mjr]

On these thin v fat programs tv, the thin people gain appetite once their food is more balanced (balanced is just normal junk not health freaks).

Please could you explain the underlined terms as you see them? As it stands, I feel it's pretty unhelpful.

But do you want or need to put on weight
You wouldn't go cycle touring if you were lacking energy.

At 60kg and 1.75m (so BMI 19.6 (to 3sf)), I believe one would be told by some medics that it's almost a need, especially if prolongued strenuous activity is anticipated.

I'm OK with Vorpal's idea of high-protein foods, but would lean towards fish, lean meat, nuts, seeds, pulses, eggs, a little cheese and so on, rather than the grease bath that is passed off as a full English in many places.