Low BP = snack before exercise question

porffor

Hi,
I am a horse rider (own my own horse) so that is my 'exercise' as I have little time for anything else due to family commitments etc.

I am training for an edurance event (with my horse) which will be 10 miles this September working up to 16 miles when the season starts again in March 2012. It's not too far due to it being new to myself and my horse (who is young).

I ride regularly 6 days a week at the moment this varies between beach riding, forestry and road work. We do hill work also. Now the speed / intensity also varies through the week too with fast rides and slow but all rides have an element of speed to make sure we're both fit.

I have low BP and have had issues in the past as I'm a veggie so protein is key. I've lost a fair bit of weight but seem to have hit a stall.. mentally. I'd like to lose again and am aiming for another 15lb initially for now.

Now.. my question is, having read the post earlier about eating after exercise. I eat a banana before I go riding, I find if I don't eat then I'm a bit 'shaky' as we're out for over 2 hours most days.

Is this harming my weight loss?

How would you suggest getting around this?

jenilla1

I would definately eat a snack before exercise! I'm sure it fits in your calories, right? You don't want to mess with low blood sugar. There's nothing wrong with taking a small emergency snack with you, as well! :drinker:

alleyag

Try some low glycemic carbs in a meal about an hour before the ride. This will give you a slow rise in blood sugar and insulin response. Should clear the jitters. Now I don't know how caffeine tolerant you are but I know it will raise you bp. I'm not too familiar with other ways to do so. But the jitters should clear with the oatmeal or brown rice. It will fuel you for he couple of hours and won't hurt the weight loss. The banana is ok but it raises your blood sugar quickly especially depending on ripeness. The more ripe the higher the glycemic index and thus will have a greater insulin increase. Energy from this will fade quicker than something more complex. Insulin blunt fat burning process. There's a time for simple sugarss and that's post workout or early am. Hope this all helps.

porffor

Thanks so much

The snack definately fits in with calories and something I count / allow for.

I don't like overly ripe banana's so they're generally only just ripe.
Will have a think of some porridge before I go then, I am eating meal replacement to lose weight but have eaten porridge for breakfast in the past. I don't usually ride till a few hours after breakfast which is where the problem is occuring as I'm riding 'through lunch' if you see what I mean.

Alleyag - by simple sugars do you mean fruit? should I have that for breakfast then the porridge before I ride? Would that be a better switch?

I'm pretty ok with Caffeine - I don't take much as a rule but have drunk caffeine drinks in the past when driving for long periods of time (over 6 hours) etc. I've never had a rush so maybe that is a good idea too.

I am planning on adding a bag to my saddle for first aid etc and putting a snack in there for a quick fix for emergencies, was thinking of some of the snacks a walker etc would get from a walking store.

Thanks so much, it's great to bounce off ideas.

alleyag

Fruits have well most are considered a simple sugar. Having this for breakfast or post ride for some energy replenishment would be great. And the oatmeal prior is a great idea. Having slower digesting carbs and fiber in the oatmeal will help you feel fuller longer with more sustained energy. Careful of picking up snacks at a walking store. Most of these are high in fat and sugar and will def hault your weight loss. The reason these snacks are made like this is because fat has 9 cals per gram. In essence giving the most densely packed energy storage. Reason they are good for backpacker hikers etc is that they spend a long time out there and need snacks that are not as bulky and heavy in weight while still providing them with enough nutrition to get by. Pack something dry like a few grandly bars or something. Preferably nothing loaded with sugar.

porffor

Thanks so much! This is a real change in my riding style as before it's been short and fast riding in a sand school so really appreciate the help with energy for the longer riding.
Will have a look for some good bars then and set a reminder in my phone to change them before they go out of date .
And add fruit AFTER my ride rather than before.