It's worth noting as well that it seems (though not conclusive) that muscle protein synthesis is best utilized by spacing out your protein intake. Studies have suggested that only so much can be synthesised per hour suggesting we should have between 1.6g and 2.2g of protein per kg of lean body mass per hour depending on composition and goals (I can def confirm adding protein to diet helps with weight loss and power maintenance). Obviously taking in protein every hour like that is impractical so it can be spread across four or more meals. Edit. Oops, should keep listening before commenting. I'll leave it in here though.
When I was half Ironman training, I found a basic recovery drink with some protein and carbs after a tough workout (pretty much all of them) was essential if I wanted to back it up the next day. Especially on a 5-6 days a week regimen.
Recovery drinks definitely make a big difference! A few weeks back, our Special Guest Amber Pierce highly recommended a 4:1 carb to protien ratio for a recovery drink. Both are crucial components to help your body rebuild!
@@TrainerRoad As an aside, I'm really enjoying the race breakdowns, is getting me interested in taking up a little racing myself. Have to see how I can fit it in between work and two small kids :)
What are other good options for plant-based protein besides soy? I am trying to cut back on soy. If it's not as bio-available, does that mean more is needed? I usually have about 20g per serving of protein & greens smoothie. 50:50 pea & hemp protein Hemp hearts Inositol Apple juice Raw greens superfood powder Frozen fruit
Hey Maki! This could be a really good question to submit for consideration on a future podcast :) You can submit your question for a chance to get it answered here: www.trainerroad.com/podcast?TrainerRoad%20Blog&Blog%20Post%20&Podcast%20Landing
Hammer makes a great Vegan Protein supplement with a variety of plant sources - definitely worth checking out. www.hammernutrition.com/vegan-protein?gclid=EAIaIQobChMIncq03pWz5gIVh7zACh2B_g-YEAAYASAAEgKuVvD_BwE
Good video unfortunately some essential information missing. If you are working on endurance you should never have a protein shake post workout, especially whey. You will almost immediately upregulate mTOR and inhibit AMPK, therefore hindering your "endurance gains".
Im 51 and training for a hilly 180km sportive with 3k meter elevation.. Do you mean it will not be beneficial for me to take a protein shake after a 3 to 4 hour hard hilly training ride? Appreciate if you can pls elaborate. Thanks
When you said Aging athletes...In regards of recovery. What age of aging athletes do you gentlemen considered? Please lmk , thanks 🙏 For this information
No specific age in particular. Cycling usually uses age 35 as the “Masters” qualification, but aging effects on aerobic performance start as early as late 20s for some, and as late as mid 40s for others.
Whole foods > blended shakes. Shakes should only be used because of time constraints. If you have the time to prepare eat and digest real food then do so. Your pancreas will thank you.
Why is that? I have never heard that before. My shakes are mostly whole foods (kale, spinach, frozen fruits) with some protein powder and cacao powder/maca powder. Why is that bad for the pancreas?
Dean Profis on top of overworking your pancreas with a flood of nutrients if you replace to many meals with shakes the acid in your stomach will get out of control and you will start to have some kind of acid reflux. The body is setup to chew solid food. Like I said if you have the time. Do so.
The 2.5g of Leucine is key, you will only get that with like 40g+ of animal protein. Spreading your protein out into like 15-20g portions throughout the day, you won't get that magic 2.5g of Leucine hit that you need. Also the smelly gas thing is much more likely due to carbohydrate intake especially oatmeal and dried fruit! Your body utilises nearly all the protein you ingest, it is the carbs that ferment in your gut that create the bad gas! ruclips.net/video/srEy7JzLvL8/видео.html Skip to 14:12
You guys say that working out in a fasted state is dangerous and that without a supply of glycogyn orcarbs your body will eat muscle etc. Kohei Uchimura is the greatest mens gymnast of all time all time and his secret to success is eating OMAD ( one meal a day). He is eating in the evening and each morning and afternoon he is doing a grueling training session in a fasted state. No breakfast, no snacks and no energy or protein drinks. Only his dinner meal once a day. Pound for pound he is incredibly strong so it is obviously not affecting his muscles. He may have a bit of gycogyn remaining for his morning training session, but by afternoon all the glycogen is gone so he has to rely on fat for energy. Here is his interview from Japanese TV ruclips.net/video/JKXOBxcNF3E/видео.html#action=share This seems to contradict what each of you is saying as gospel? I cannot think of any sport that is more physically demanding than mens gymnastics.
Tom Sturtevant not an aerobic sport? well if hes training for multiple hours, its not exactly anaerobic. And if anything, that would make it even harder to be depleted. Trainerroad guys make out like all you’ll manage is easy recovery rides when fasted, yet many people find, as long you refuel after the days training, you can manage a lot of workload the next day with a bit of adaptation. Even the women they had on said she tried only tried it for a couple days, and reckons to eat 1000 cal before training. I think ill skip their advice regarding fasted rides, until they have tried it properly first
Today I fasted for 30 hours and did a full hour of SweetSpot riding on the trainer and felt great. TRoad laughs ells me that older athletes needs to keep their glycogyn levels up or they will practically fall off the bike. I am 57 and felt great. I always do fasted century rides with only water and never get hungry and never bonk. I was running on fat as I am fully fat adapted. No need to fuel before or during rides. After 4 years on TRoad I started to listen to this ill-informed nutrition advice and it turned me off so much that I quit and deleted my account. By doing the opposite of your nutritional advice I greatly improved my performance on the bike.
@@niinarh830 I just focus on whole foods, Meat, dairy, veggies and try to avoid simple carbs. The key is to avoid any calories outside of mealtime. It is hard at the beginning, but after a few days I adapted to it and hunger has not been an issue at all. II am not super strict about what I eat, but am very strict about when I eat. No alcohol for. over 20 years so that is not an issue.
Really like the new quick topic videos! Please Keep them coming.
Totally agree!
I always listen to the full podcasts but not full attention, and I miss important discussions like this. I love this new format!
This new videos are awesome! There’s never enough interesting professionally produced information in video format about cycling training
Great video and thanks for the intel.
Thank you so much this helps alot, I think I've been getting a bit wrong. And this really give a good guide line
It's worth noting as well that it seems (though not conclusive) that muscle protein synthesis is best utilized by spacing out your protein intake. Studies have suggested that only so much can be synthesised per hour suggesting we should have between 1.6g and 2.2g of protein per kg of lean body mass per hour depending on composition and goals (I can def confirm adding protein to diet helps with weight loss and power maintenance). Obviously taking in protein every hour like that is impractical so it can be spread across four or more meals.
Edit. Oops, should keep listening before commenting. I'll leave it in here though.
When I was half Ironman training, I found a basic recovery drink with some protein and carbs after a tough workout (pretty much all of them) was essential if I wanted to back it up the next day. Especially on a 5-6 days a week regimen.
Recovery drinks definitely make a big difference! A few weeks back, our Special Guest Amber Pierce highly recommended a 4:1 carb to protien ratio for a recovery drink. Both are crucial components to help your body rebuild!
@@TrainerRoad As an aside, I'm really enjoying the race breakdowns, is getting me interested in taking up a little racing myself. Have to see how I can fit it in between work and two small kids :)
@@morosis82 That's awesome! Racing bikes is a really healthy (and rewarding) obsession ;)
What are other good options for plant-based protein besides soy? I am trying to cut back on soy.
If it's not as bio-available, does that mean more is needed?
I usually have about 20g per serving of protein & greens smoothie.
50:50 pea & hemp protein
Hemp hearts
Inositol
Apple juice
Raw greens superfood powder
Frozen fruit
Hey Maki!
This could be a really good question to submit for consideration on a future podcast :) You can submit your question for a chance to get it answered here:
www.trainerroad.com/podcast?TrainerRoad%20Blog&Blog%20Post%20&Podcast%20Landing
Hammer makes a great Vegan Protein supplement with a variety of plant sources - definitely worth checking out. www.hammernutrition.com/vegan-protein?gclid=EAIaIQobChMIncq03pWz5gIVh7zACh2B_g-YEAAYASAAEgKuVvD_BwE
Good video unfortunately some essential information missing. If you are working on endurance you should never have a protein shake post workout, especially whey. You will almost immediately upregulate mTOR and inhibit AMPK, therefore hindering your "endurance gains".
Im 51 and training for a hilly 180km sportive with 3k meter elevation.. Do you mean it will not be beneficial for me to take a protein shake after a 3 to 4 hour hard hilly training ride?
Appreciate if you can pls elaborate. Thanks
@@spazridley really depends, if glycogen is replenished sufficiently, during and after the ride, have that protein shake as well.
Great idea with the short topic focused videos!
When you said Aging athletes...In regards of recovery. What age of aging athletes do you gentlemen considered? Please lmk , thanks 🙏
For this information
No specific age in particular. Cycling usually uses age 35 as the “Masters” qualification, but aging effects on aerobic performance start as early as late 20s for some, and as late as mid 40s for others.
it's like y'all were reading my mind
Pumpkin seed protein for those who can't have dairy.
Whole foods > blended shakes. Shakes should only be used because of time constraints. If you have the time to prepare eat and digest real food then do so. Your pancreas will thank you.
Why is that? I have never heard that before. My shakes are mostly whole foods (kale, spinach, frozen fruits) with some protein powder and cacao powder/maca powder. Why is that bad for the pancreas?
Dean Profis when you process food it becomes quicker digesting.
Dean Profis on top of overworking your pancreas with a flood of nutrients if you replace to many meals with shakes the acid in your stomach will get out of control and you will start to have some kind of acid reflux. The body is setup to chew solid food. Like I said if you have the time. Do so.
You know, that's what I always wondered if shakes were really best. But what exactly should you eat for recovery? 🤔
wait I should drink chocolate milk!!!!?????
Chocolate Milk after exercise
Soy protein works fine.
How about PBJ and a glass of milk 🥛?
Like 30’s-100
The 2.5g of Leucine is key, you will only get that with like 40g+ of animal protein. Spreading your protein out into like 15-20g portions throughout the day, you won't get that magic 2.5g of Leucine hit that you need. Also the smelly gas thing is much more likely due to carbohydrate intake especially oatmeal and dried fruit! Your body utilises nearly all the protein you ingest, it is the carbs that ferment in your gut that create the bad gas!
ruclips.net/video/srEy7JzLvL8/видео.html Skip to 14:12
You guys say that working out in a fasted state is dangerous and that without a supply of glycogyn orcarbs your body will eat muscle etc. Kohei Uchimura is the greatest mens gymnast of all time all time and his secret to success is eating OMAD ( one meal a day). He is eating in the evening and each morning and afternoon he is doing a grueling training session in a fasted state. No breakfast, no snacks and no energy or protein drinks. Only his dinner meal once a day. Pound for pound he is incredibly strong so it is obviously not affecting his muscles. He may have a bit of gycogyn remaining for his morning training session, but by afternoon all the glycogen is gone so he has to rely on fat for energy. Here is his interview from Japanese TV ruclips.net/video/JKXOBxcNF3E/видео.html#action=share
This seems to contradict what each of you is saying as gospel? I cannot think of any sport that is more physically demanding than mens gymnastics.
Not an aerobic athlete, apples and oranges...
Tom Sturtevant not an aerobic sport? well if hes training for multiple hours, its not exactly anaerobic. And if anything, that would make it even harder to be depleted.
Trainerroad guys make out like all you’ll manage is easy recovery rides when fasted, yet many people find, as long you refuel after the days training, you can manage a lot of workload the next day with a bit of adaptation. Even the women they had on said she tried only tried it for a couple days, and reckons to eat 1000 cal before training. I think ill skip their advice regarding fasted rides, until they have tried it properly first
Today I fasted for 30 hours and did a full hour of SweetSpot riding on the trainer and felt great. TRoad laughs ells me that older athletes needs to keep their glycogyn levels up or they will practically fall off the bike. I am 57 and felt great. I always do fasted century rides with only water and never get hungry and never bonk. I was running on fat as I am fully fat adapted. No need to fuel before or during rides. After 4 years on TRoad I started to listen to this ill-informed nutrition advice and it turned me off so much that I quit and deleted my account. By doing the opposite of your nutritional advice I greatly improved my performance on the bike.
@@MrKadillak interesting. What's your diet or meal like? Assuming u eat once a day or your fasted 30 hours?
@@niinarh830 I just focus on whole foods, Meat, dairy, veggies and try to avoid simple carbs. The key is to avoid any calories outside of mealtime. It is hard at the beginning, but after a few days I adapted to it and hunger has not been an issue at all. II am not super strict about what I eat, but am very strict about when I eat. No alcohol for. over 20 years so that is not an issue.