Homemade electrolyte drink: Squeeze a lemon or orange into a water bottle, add a shake of salt, teaspoon honey, fill bottle with filtered water. I call it natural Gatorade and it keeps me upright during long hot rides in the Texas heat.
Doing the same and it works wonders. For really intense rides without a break that last for 2+ hours I top up the honey with regular table sugar to get in more carbs. Honey can get petty expensive if you need high carbs from liquid only. Generally aiming for 60+ carbs/hr. Two 800ml bottles with this stuff and I'm settled for a couple hours of intense fun on the bike. For easier rides I prefer actual food instead of liquid.
@@fritsovid4463 if you are aiming for 60+ carbs/hr, then table sugar is not a good option because sucrose is a disaccharide with glucose-fructose in 1:1 ratio, and the fructose fraction cannot be absorbed at such a high rate. The ideal glucose-to-fructose ratio is about 3:1. You may try to get some maltodextrin or rice syrup to achieve the desired ratio. Also to metabolise those carbs you need Vitamin B, which is why many isotonic drinks include Niacin and Thiamin. Then in addition to sodium you would probably need potassium, of which a cheap source is a salt substitute. And if it is very hot or you have a poor diet you would probably need to add some magnesium.
@man0z You could use warm water. Also makes it easier to mix the honey. But it would probably cool down rapidly during cycling unless you put it into a thermo bottle.
I kept a food journal for nearly a year. it included hours slept, mood, exercises, miles ridden, resting heart rate (BPM upon waking up), food consumed and portions, fluids drank in ounces, weight twice daily at the same times in the same clothes. I took out as many variables as possible but also included utilizing different mental health exercises (meditation) and physical wellness besides physical work (breathing techniques cold water immersion) along the way. the insane amount of data points prompted me going back to school for holistic nutrition and wellness with an emphasis on sports med. "holistic" meaning preventing and reversing disease (I have MS, so this is very self-serving but with an intent to bring nutrition to skateboarding as thats my first love of 30+ years) with whole foods (diet) and lifestyle. cut booze, cut weed, added microdosing psilocybin for neurogenesis and neuroplasticity. theres so much more to nutrition than what is in this quick video. would be cool if GCN paid a visit to their old sports dr. friend I've seen on here a few times to do a deeper dive in supplements, nutrition, and more. Maybe a few interviews with other team nutritionists, doctors, etc. Its truly about quality of the products and food, not marketing dollars and a biased paid promotion. without knowing the product, maybe its great, but then again maybe its junk. regardless. through dr. Peter Attia's research, he's showing how incredibly individualized we all are when it comes to metabolization of different foods, macronutrients, micronutrients and more. For those interested in reading abut it, Dr. Marc Bubbs recently released a book called Peak. through Chelsea Green Publishing in Vermont about "the new science of athletic performance..." that has some phenomenal information based on current and modern studies and research. Bubbs is also the head coach for one of Canadas pro level basket ball teams and has a podcast with exceptional guests covering a wide range of topics. k enough from me. thanks for all the great content GCN.
My A1C was at a pre-diabetic level a couple of years ago due to an unhealthy over-emphasis on carbs. I lost weight on a 6 month low carb diet. My sports nutritionist suggested a better balance of protein and carbs. I think there is a risk of over emphasizing carbs so I just suggest being aware. Watch your weight and get your A1C checked as you get older.
my rule of thumb for hydration is to always have a water bottle on hand, that way i tend to unconsciously sip it throughout the day, and when it's empty, i refill it.
You should fuel based on the activity and a lot can be done prior to riding. Most people probably eat or drink too much on the bike, but I’m glad you pointed out that it depends on the individual and conditions. Assuming I’m hydrated and recently had a meal, my routine looks something like this. I prefer to eat my fuel and just carry water: - 1 hr or less ride. Nothing. - 1.5 hr ride. A gel at 45 minutes. - 2 hr ride. A gel at 45 and 90 minutes. - 2+ hrs...this is when I start having to eat real food with fat, like peanut butter and jelly sandwiches at around 90 minutes, in addition to gels. Still eating something every 45 minutes or so. Each and every time, no matter the length, I eat a large snack (protein smoothie) or a meal right after I’m done.
The food diet is a really good idea, especially when you're starting out and trying to dial in your specific needs. It can really help you learn what work s for you, is it enough, etc. quickly.
I've started keeping a food diary a couple of weeks ago, using My Fitness Pal to record calories , and help ballance Carbs/Fat/Protein. My biggest takeaway from this is when your counting calories and hungry you naturally switch over to fruit and veg for the low calorie desitity (Lots of food, not much callories). Then you get all the great nutrients to go with them! Also a big takeaway, because gram per gram Fat has twice as many calories, it's really easy for a small amount of Fat to be a large amount of calories. The Table spoon of olive oil has the same amount of calories as the tray of roast vegtables it's covering.
Very good review and advices well balanced. However I should add that there are 2 schools of nutrition that are developing: carb addicted or fat adapted. In my case i only eat home made products and MCT oil/ pacanes for energy during the 3-4 hrs ride. Being fat adapted, i dont have recovery issues like my carb friends
I kept a food diary for years and found it helpful. I no longer use one because I have an established diet that works for me. My weight doesn't vary by more than a couple pounds, regardless of the season, and my percent body fat stays within 2% of my goal.
@@rodolfogiogervasio2169, that is quite true, which is why, if you elect to count calories, be sure you pay attention to your macro-nutrients. By doing that, you help ensure you maintain a balanced diet. If you are trying to lose weight, don't expect to do it in a short period of time, that can definitely result in RED-S. It will take at least half as long as it took to put on the weight to lose it effectively and still be healthy. Following the advice of a licensed dietitian or sports medical professional is always recommended for any extreme weight loss approaches.
I just eat everything whenever I feel like eating and drink lots of water and a little bit of Dr.Pepper or ginger ale as well as electrolyte drinks and I'm 6'6, 165lbs and I ride a 35 pound hybrid bike at an average speed of 15mph on relatively flat ground but with a few short steep climbs with matching descents and several stop lights and signs. I do a ten Mile loop in 43min on average.
I love riding anywhere and on any bike, waiting on wheels and drive train for my road bike then I'll have to save up for shifters,cables and new bar tape then I'll be ready to crush my old time and average speed.
Yep agree with all those points having got nutrition right for the Marmotte !(planned meticulously) and then very wrong for the Etape (too casual). However since then I've changed to a more plant based diet (for cholesterol reasons) and found weight control much much easier! And after a few weeks I really didn't miss the meat in a meal! Win win .. saving me and the planet.
I’m one of those people that can’t gain weight. I’m 184cm tall, and the most I have ever weighed was 81kg, because I was eating 5500 calories per day and going to the gym 6 days per week. Then I threw out my shoulder. Lost 10kg in 2 months because I wasn’t eating to for the gym. I never had an appetite until I started cycling. Now I’m hungry all the time, but burn enough calories cycling that I have trouble breaking past 70kg.
I have to be careful and selective about what I eat. I had a gastric bypass (R-N-Y) in 2007. Even now, I'm still learning, usually the hard way, about what I can eat. For 100+ miles on the bike, I need to be very careful about the carbs, salts and sugars I consume. That stuff can cause more than a little stomach upset. I usually make my own food. It was only 3 years ago that meat was back on the menu. (Difficulty with eating meat is a common problem with this procedure.)
Try riding in the himalayas sometime in leh or ladakh. Very scenic as well as pretty challenging.Will also do for a nice video about riding at extreme altitudes.
All those supplement products often have seed oils and carbs. The the consumption of these franken foods are responsible for the decrease in US life expectancy
I have kept a food diary on several occasions for many months on end. Each time I am surprised by the amount of sodium I consume as compared with the recommended. I don't eat significant amount of processed or fast foods, and my wife doesn't use much during cooking but nevertheless hitting the goal has been hard. Perhaps the most disheartening is difference between the number of calories I consume based on an app and the amount I supposedly burn based on Zwift, Strava, etc. If the numbers were true, then I might be as svelte as the guys on the GCN channel rather than feeling more like a Sumo channel presenter.
Is the old method of weighing yourself before and after a ride to check how much water you lose still a valid check? If it is, how to you factor in if you ate food along the way or went to the loo on the ride?
Of course that works as long as you are wearing the same clothes for both weigh-ins! If you've eaten on the ride then just add the weight of what you've eaten onto your post ride weight - going to the loo makes things more complicated unless you can weigh that too 🤷♂️
For weight loss I think it's probably best to minimise fat. From a cycling point of view, carbs cure bonk, fat does not. So if you had a long ride and bonked and ate 225 grams of sugar 900 kcal, the power to the legs would come back. If you drank 100 grams of oil 900 kcal, the power to the legs would not come back, and the oil just gets stored as fat. By this logic, the oil is wasted calories. You're still just as weak, still just as hungry, just four ounces fatter which is not the end of the world if you're built like a GCN presenter. You are still weak and hungry on 900 kcal if you have the oil, yet are a good way to restoration with 900 kcal of sugar, which will make about a kilogram of glycogen with sufficient fluid intake, technically heavier but you needed the glycogen anyway. Now let's say you have a huge chocolate bar to get your 100 grams of sugar, but it also had 100 grams of oil. Well it did the job but it's 1800 kcal instead of 900 kcal, same as a pound of sugar that would have kept you full longer. I'm not saying just eat sugar, or oil but as far as the energy content of food with other vitamins and minerals, whether the calories are from a carbohydrate source or a fat source matter because your hunger is based on your glycogen level, so any calorie you eat that's not raising your glycogen is wasted budget and you will gain weight if you exceed the excess calories from body fat alongside glycogen you ate. Thinking of glycogen as a float tank, then Calories in Calories out becomes fat in fat out, and maybe protein to a degree, though I'm not quite sure where that places. Your body uses protein for maintenance, but sometimes it is used as carbohydrate if the body is desperate. I'm not 100% sure how you tell when your glycogen is full but I assume you will have an aversion to carbohydrates when that happens, and feel "full" rather than mindlessly picking and nibbling them whilst your body decides to start making them into fat. I'd say it's more likely the most common way of getting fat is to eat more fat than you burn whilst topping up glycogen stores, IF you are letting appetite be your boss rather than writing Calories down in a notepad thinking "I'm still semi hungry but will have to wait till tomorrow as I've reached my allotted limit" Though keto diets are trending, I still think trying to run a "glycogen deficit" instead of a fat deficit is a mug's game long term.
Of course it depends how much you're training! Small snacks every 20-30mins on a long ride is a good way to stay fuelled and avoid running out of energy.
@@gcn Could you be more specific what is small snack exactly? In grams or kcal? I am asking because given you also drink isotonic drinks, and you eat something regular (right?), your intake is pretty high. During around 12h ride I eat 4 bananas, and 3 snacks (40g). I didn't feel hungry or anything, with your advice, I should eat 24 snacks -- almost a kilo just in snacks! This looks fishy for me (just subjective, personal view, no hard core science).
@@WanderABit I'm guessing that everyone is different. I can cycle for 2 hours in motion for 21 miles with only 300ml of coconut water, and a liter of electrolyte drinks. but that's only for me, and in context, i didn't push myself as hard because i was averaging about 9mph.
Maciej Pilichowski think of it a bite or mouthful of something every 20 minutes, not the whole bar! So one bar will last an hour, split into small bites 🙂 Personally whilst I do eat bars on longer harder rides, I feel better drinking energy drinks and using gels more so than solid food, but everyone’s gut is a bit different
I really liked the vid but I have to say this... I know you have to promote them as Enervit are your sponsors, but honestly they produce the worst energy bars I've ever tried! Not easy to open and hard to chew on! Their gels are okay, though
I find myself not being Abel to pay attention when watching these gcn videos for some reason..they are kinda over stimulating with all the editing and such fast paced blabbing they do ..anyone else have this problem ??or is it just me lol
Thanks to this channel I became curious to try energy gel (just to check taste/texture combo). Most. Disgusting. Thing. Ever. Thank goodness I don't compete and don't need those during my rides XD
Margarita Romančenko what brand? I use SiS, I’d never call them delicious but they have a clean mouth feel and some of the flavours are passable. Others are sickly sweet or too sticky and/or require a large drink of water per gel
Help. At the beginning you mention a volume metric for hydration. Sounded like 5 ???ml? Please clarify. Might have been your English accent vs my American ear.
I maintain a food diary through MyFitnessPal precisely because I'll graze through all manner of foods if I'm not keeping myself aware of what enters my face. I recommend making daily mindfulness of food as a means of keeping oneself aware of what is going in, and how to fine tune one's nutrition needs.
Running is better... Important thing is do things that you find fun so it doesn't feel like a chore more like a hobbie, i prefer cycling but i run to have better stamina
Usually, when you start writing down everything you eat and drink, you quickly identify some bad habits that need to stop--like, whoa, I didn't realize I eat donuts three times a week or that I drink four sodas every day at work. Crazy stuff like that often comes to light. And then you can start making changes, perhaps cutting out something immediately or scaling it back or whatever. But seeing it in writing is a wake-up call.
I've read a few articles saying frequent snacking on energy bars and drinks should carry a dental health warning. How do sports drinks and gels affect your teeth? by Alan McCubbin ,March 8, 2017 on cycling tips website Are You Riding to Tooth Decay? on track cycling academy website Half of Elite Cyclists Have Tooth Decay Despite Brushing Twice Daily , By Jiri Kaloc Nov 14, 2019 on we love cycling website
There is no information on how long it may take for an average person to dehydrate. Going from 2%-5% can take an hour or more. Unless your ride is over 2 hours long AND not at high-intensity, you should not need any water during a ride. (read Water Logged by Tim Noakes) your body is smart enough to tell you when it is hungry, it is also smart enough to tell you when it is thirsty. More people have died from over-hydrating during exercise than have died from dehydration. How many of the studies that have come out over the last decade are going to be continued to be ignored? It has repeatedly been shown a meal or snack within 30 minutes of exercise does not do anything more than a meal consumed over an hour after exercise. To maintain steady glucose levels and to help prevent insulin spikes control your intake of carbs. Do not keep following bro science! During high-intensity workouts, more carbs are needed, but that does not mean every 20 minutes you need to top off with a carb bar or gel. For recovery, it has been documented protein is more essential than carbs. And stay away from the low-fat supplements as they replace the fat with sugars the body does not need. You are needing to rebuild the muscle that was used. your liver will produce the glucogen that was used during your training. This is not to say if you are doing multiple days of high-intensity training or racing added glucose isn't helpful. I'm just happy this video wasn't an advertisement for their new book. You all knew these types of comments were going to come when you produced this video.
Have you tried Dylan Johnson’s you tube channel? He always cites the scientific literature for his assertions, with direct quotations for support. He mainly covers training, but also discusses nutrition. For example he has an interesting review of studies related to the carb vs protein + carb roles in recovery. No bro science there.
Alex Hutchinson makes / cites some interesting points in his ‘endure’ book on the topic of hydration. One of these, or my understanding of it at least, is that the break down of stored carbohydrates also releases water into the body which can then be used to subsequently provide some hydration; we can therefore have lost say 2% of our body weight (which the video suggests is through water loss) and yet not be 2% less hydrated. Lots of other interesting points and references to studies on our perception of being thirsty / hydrated vs performance. Certainly worth a read!
What ? Spent 5 minutes looking at an Enervit display and not a single product give away. Talk about a cheap sponsor. Not to mention, a lost marketing opportunity for further details on each and every product.
Eating carbs 6 to 8 times a day! Diabetes incoming. Eating a sugar bomb every 20 minutes while riding! I hope you are good pooing by the side for road and ralphing over the handle bars
Homemade electrolyte drink: Squeeze a lemon or orange into a water bottle, add a shake of salt, teaspoon honey, fill bottle with filtered water. I call it natural Gatorade and it keeps me upright during long hot rides in the Texas heat.
Doing the same and it works wonders. For really intense rides without a break that last for 2+ hours I top up the honey with regular table sugar to get in more carbs. Honey can get petty expensive if you need high carbs from liquid only. Generally aiming for 60+ carbs/hr. Two 800ml bottles with this stuff and I'm settled for a couple hours of intense fun on the bike. For easier rides I prefer actual food instead of liquid.
@@fritsovid4463 if you are aiming for 60+ carbs/hr, then table sugar is not a good option because sucrose is a disaccharide with glucose-fructose in 1:1 ratio, and the fructose fraction cannot be absorbed at such a high rate. The ideal glucose-to-fructose ratio is about 3:1. You may try to get some maltodextrin or rice syrup to achieve the desired ratio. Also to metabolise those carbs you need Vitamin B, which is why many isotonic drinks include Niacin and Thiamin. Then in addition to sodium you would probably need potassium, of which a cheap source is a salt substitute. And if it is very hot or you have a poor diet you would probably need to add some magnesium.
@man0z Mulled wine.
@man0z You could use warm water. Also makes it easier to mix the honey. But it would probably cool down rapidly during cycling unless you put it into a thermo bottle.
@@orbifold4387 Honey contains some minerals though. I think it might be enough to add NaCl because sodium gets wasted the most through sweating...
I kept a food journal for nearly a year. it included hours slept, mood, exercises, miles ridden, resting heart rate (BPM upon waking up), food consumed and portions, fluids drank in ounces, weight twice daily at the same times in the same clothes. I took out as many variables as possible but also included utilizing different mental health exercises (meditation) and physical wellness besides physical work (breathing techniques cold water immersion) along the way. the insane amount of data points prompted me going back to school for holistic nutrition and wellness with an emphasis on sports med. "holistic" meaning preventing and reversing disease (I have MS, so this is very self-serving but with an intent to bring nutrition to skateboarding as thats my first love of 30+ years) with whole foods (diet) and lifestyle. cut booze, cut weed, added microdosing psilocybin for neurogenesis and neuroplasticity. theres so much more to nutrition than what is in this quick video. would be cool if GCN paid a visit to their old sports dr. friend I've seen on here a few times to do a deeper dive in supplements, nutrition, and more. Maybe a few interviews with other team nutritionists, doctors, etc. Its truly about quality of the products and food, not marketing dollars and a biased paid promotion. without knowing the product, maybe its great, but then again maybe its junk. regardless. through dr. Peter Attia's research, he's showing how incredibly individualized we all are when it comes to metabolization of different foods, macronutrients, micronutrients and more.
For those interested in reading abut it, Dr. Marc Bubbs recently released a book called Peak. through Chelsea Green Publishing in Vermont about "the new science of athletic performance..." that has some phenomenal information based on current and modern studies and research. Bubbs is also the head coach for one of Canadas pro level basket ball teams and has a podcast with exceptional guests covering a wide range of topics. k enough from me. thanks for all the great content GCN.
My A1C was at a pre-diabetic level a couple of years ago due to an unhealthy over-emphasis on carbs. I lost weight on a 6 month low carb diet. My sports nutritionist suggested a better balance of protein and carbs. I think there is a risk of over emphasizing carbs so I just suggest being aware. Watch your weight and get your A1C checked as you get older.
Well done Chuck, glad you managed to improve your health through a good nutriton strategy!
Live from the Australian summer. Nothing like smashing a cold beer (or more) after a 3+hour hills thrash.
Corbo loading
Good advice with a drink before ride, especially in the summer heat. So easy to get caught out. Two bidons for the ride and a spare tab to re-fill.
my rule of thumb for hydration is to always have a water bottle on hand, that way i tend to unconsciously sip it throughout the day, and when it's empty, i refill it.
Whoa-- I haven’t seen a GCN vid in a while... the editing has stepped up tremendously! Nice work guys!
Thanks!
You should fuel based on the activity and a lot can be done prior to riding. Most people probably eat or drink too much on the bike, but I’m glad you pointed out that it depends on the individual and conditions.
Assuming I’m hydrated and recently had a meal, my routine looks something like this. I prefer to eat my fuel and just carry water:
- 1 hr or less ride. Nothing.
- 1.5 hr ride. A gel at 45 minutes.
- 2 hr ride. A gel at 45 and 90 minutes.
- 2+ hrs...this is when I start having to eat real food with fat, like peanut butter and jelly sandwiches at around 90 minutes, in addition to gels. Still eating something every 45 minutes or so.
Each and every time, no matter the length, I eat a large snack (protein smoothie) or a meal right after I’m done.
The food diet is a really good idea, especially when you're starting out and trying to dial in your specific needs. It can really help you learn what work s for you, is it enough, etc. quickly.
I've started keeping a food diary a couple of weeks ago, using My Fitness Pal to record calories , and help ballance Carbs/Fat/Protein. My biggest takeaway from this is when your counting calories and hungry you naturally switch over to fruit and veg for the low calorie desitity (Lots of food, not much callories). Then you get all the great nutrients to go with them!
Also a big takeaway, because gram per gram Fat has twice as many calories, it's really easy for a small amount of Fat to be a large amount of calories. The Table spoon of olive oil has the same amount of calories as the tray of roast vegtables it's covering.
Great insight David, we hope your food diary helps you with getting fitter and healthier!
i tried it but it is just to big of a hassel for me to keep track of what i eat each day
Very good review and advices well balanced. However I should add that there are 2 schools of nutrition that are developing: carb addicted or fat adapted. In my case i only eat home made products and MCT oil/ pacanes for energy during the 3-4 hrs ride. Being fat adapted, i dont have recovery issues like my carb friends
Have you ever kept a food diary?
I kept a food diary for years and found it helpful. I no longer use one because I have an established diet that works for me. My weight doesn't vary by more than a couple pounds, regardless of the season, and my percent body fat stays within 2% of my goal.
this is disrespectful to hungry people
@@rodolfogiogervasio2169, that is quite true, which is why, if you elect to count calories, be sure you pay attention to your macro-nutrients. By doing that, you help ensure you maintain a balanced diet. If you are trying to lose weight, don't expect to do it in a short period of time, that can definitely result in RED-S. It will take at least half as long as it took to put on the weight to lose it effectively and still be healthy. Following the advice of a licensed dietitian or sports medical professional is always recommended for any extreme weight loss approaches.
I used an online tracker for a while years ago; helped highlight a few micro nutrients I seemed to consistently under-consume.
I just eat everything whenever I feel like eating and drink lots of water and a little bit of Dr.Pepper or ginger ale as well as electrolyte drinks and I'm 6'6, 165lbs and I ride a 35 pound hybrid bike at an average speed of 15mph on relatively flat ground but with a few short steep climbs with matching descents and several stop lights and signs. I do a ten Mile loop in 43min on average.
Glad you enjoy riding your loop, keep it up!
I love riding anywhere and on any bike, waiting on wheels and drive train for my road bike then I'll have to save up for shifters,cables and new bar tape then I'll be ready to crush my old time and average speed.
Yep agree with all those points having got nutrition right for the Marmotte !(planned meticulously) and then very wrong for the Etape (too casual). However since then I've changed to a more plant based diet (for cholesterol reasons) and found weight control much much easier! And after a few weeks I really didn't miss the meat in a meal! Win win .. saving me and the planet.
Great work Chris, glad you've found a strategy that works well!
I’m one of those people that can’t gain weight. I’m 184cm tall, and the most I have ever weighed was 81kg, because I was eating 5500 calories per day and going to the gym 6 days per week. Then I threw out my shoulder. Lost 10kg in 2 months because I wasn’t eating to for the gym. I never had an appetite until I started cycling. Now I’m hungry all the time, but burn enough calories cycling that I have trouble breaking past 70kg.
I like the push ups and reaching for food 😂
What do you guys think of the lantern rouge channel ? Can you interview him or something?
Food is not a fuel, is the indulgence
I have to be careful and selective about what I eat. I had a gastric bypass (R-N-Y) in 2007. Even now, I'm still learning, usually the hard way, about what I can eat. For 100+ miles on the bike, I need to be very careful about the carbs, salts and sugars I consume. That stuff can cause more than a little stomach upset. I usually make my own food. It was only 3 years ago that meat was back on the menu. (Difficulty with eating meat is a common problem with this procedure.)
Try riding in the himalayas sometime in leh or ladakh. Very scenic as well as pretty challenging.Will also do for a nice video about riding at extreme altitudes.
The idea of thinking of food as fuel is my biggest takeaway from this video. Thank you and great job on the video!
Thanks, food is indeed a really important fuel!
@@gcn I think food is a takeaway!!
What about bananas? Is it ok? Good raplecement?
Great video!
Cheers Len!
Chris like "one bad day is okay as long as you don't do two in a row"
I'm over here just trying to have one good day in the first place. lmao
Greetings to you all good Advise
All those supplement products often have seed oils and carbs. The the consumption of these franken foods are responsible for the decrease in US life expectancy
I have kept a food diary on several occasions for many months on end. Each time I am surprised by the amount of sodium I consume as compared with the recommended. I don't eat significant amount of processed or fast foods, and my wife doesn't use much during cooking but nevertheless hitting the goal has been hard. Perhaps the most disheartening is difference between the number of calories I consume based on an app and the amount I supposedly burn based on Zwift, Strava, etc. If the numbers were true, then I might be as svelte as the guys on the GCN channel rather than feeling more like a Sumo channel presenter.
Is the old method of weighing yourself before and after a ride to check how much water you lose still a valid check? If it is, how to you factor in if you ate food along the way or went to the loo on the ride?
Of course that works as long as you are wearing the same clothes for both weigh-ins! If you've eaten on the ride then just add the weight of what you've eaten onto your post ride weight - going to the loo makes things more complicated unless you can weigh that too 🤷♂️
For weight loss I think it's probably best to minimise fat. From a cycling point of view, carbs cure bonk, fat does not. So if you had a long ride and bonked and ate 225 grams of sugar 900 kcal, the power to the legs would come back. If you drank 100 grams of oil 900 kcal, the power to the legs would not come back, and the oil just gets stored as fat. By this logic, the oil is wasted calories. You're still just as weak, still just as hungry, just four ounces fatter which is not the end of the world if you're built like a GCN presenter. You are still weak and hungry on 900 kcal if you have the oil, yet are a good way to restoration with 900 kcal of sugar, which will make about a kilogram of glycogen with sufficient fluid intake, technically heavier but you needed the glycogen anyway. Now let's say you have a huge chocolate bar to get your 100 grams of sugar, but it also had 100 grams of oil. Well it did the job but it's 1800 kcal instead of 900 kcal, same as a pound of sugar that would have kept you full longer.
I'm not saying just eat sugar, or oil but as far as the energy content of food with other vitamins and minerals, whether the calories are from a carbohydrate source or a fat source matter because your hunger is based on your glycogen level, so any calorie you eat that's not raising your glycogen is wasted budget and you will gain weight if you exceed the excess calories from body fat alongside glycogen you ate. Thinking of glycogen as a float tank, then Calories in Calories out becomes fat in fat out, and maybe protein to a degree, though I'm not quite sure where that places. Your body uses protein for maintenance, but sometimes it is used as carbohydrate if the body is desperate. I'm not 100% sure how you tell when your glycogen is full but I assume you will have an aversion to carbohydrates when that happens, and feel "full" rather than mindlessly picking and nibbling them whilst your body decides to start making them into fat. I'd say it's more likely the most common way of getting fat is to eat more fat than you burn whilst topping up glycogen stores, IF you are letting appetite be your boss rather than writing Calories down in a notepad thinking "I'm still semi hungry but will have to wait till tomorrow as I've reached my allotted limit"
Though keto diets are trending, I still think trying to run a "glycogen deficit" instead of a fat deficit is a mug's game long term.
Eating every 2-3 hours and ever 20 minutes on the bike! For a bodybuilder bulking up or riding a grand tour maybe!
Of course it depends how much you're training! Small snacks every 20-30mins on a long ride is a good way to stay fuelled and avoid running out of energy.
@@gcn Could you be more specific what is small snack exactly? In grams or kcal? I am asking because given you also drink isotonic drinks, and you eat something regular (right?), your intake is pretty high. During around 12h ride I eat 4 bananas, and 3 snacks (40g). I didn't feel hungry or anything, with your advice, I should eat 24 snacks -- almost a kilo just in snacks! This looks fishy for me (just subjective, personal view, no hard core science).
@@WanderABit I'm guessing that everyone is different. I can cycle for 2 hours in motion for 21 miles with only 300ml of coconut water, and a liter of electrolyte drinks. but that's only for me, and in context, i didn't push myself as hard because i was averaging about 9mph.
Maciej Pilichowski think of it a bite or mouthful of something every 20 minutes, not the whole bar! So one bar will last an hour, split into small bites 🙂
Personally whilst I do eat bars on longer harder rides, I feel better drinking energy drinks and using gels more so than solid food, but everyone’s gut is a bit different
Hi... where can i find the recipe for this meal at 3:58 … cheers
I'd like to know too
I really liked the vid but I have to say this...
I know you have to promote them as Enervit are your sponsors, but honestly they produce the worst energy bars I've ever tried! Not easy to open and hard to chew on!
Their gels are okay, though
After a basement training Session I eat Icelandic Yogurt Skyr) -- more protein than carbs.
Very interesting video!
Thanks, we're glad you found it interesting!
I find myself not being Abel to pay attention when watching these gcn videos for some reason..they are kinda over stimulating with all the editing and such fast paced blabbing they do ..anyone else have this problem ??or is it just me lol
Thanks to this channel I became curious to try energy gel (just to check taste/texture combo).
Most. Disgusting. Thing. Ever.
Thank goodness I don't compete and don't need those during my rides XD
Margarita Romančenko what brand? I use SiS, I’d never call them delicious but they have a clean mouth feel and some of the flavours are passable. Others are sickly sweet or too sticky and/or require a large drink of water per gel
2:51 music name please
This guy looks like Masala in Ben Hur
Help. At the beginning you mention a volume metric for hydration. Sounded like 5 ???ml? Please clarify. Might have been your English accent vs my American ear.
He said 500 ml of fluid
is this will ferrell on the thumbnail?
I maintain a food diary through MyFitnessPal precisely because I'll graze through all manner of foods if I'm not keeping myself aware of what enters my face. I recommend making daily mindfulness of food as a means of keeping oneself aware of what is going in, and how to fine tune one's nutrition needs.
I can't eat while breathing heavily. It makes me choke. I have to stop to eat a granola bar. I'm not a pro racer so no biggie
Can we use this tips for running? I know it´s a different sport, but it´s also a endurance sport, and running it´s also good for cycling.
Running is better... Important thing is do things that you find fun so it doesn't feel like a chore more like a hobbie, i prefer cycling but i run to have better stamina
of course you can!
GTN has good running videos and tips.
Nutritional program is a marginal gain strategy. One meal does nothing different, over time the difference is massive,
Big gains can definitely be made over time with good nutrition!
Water + Sugar water. Video done.
why keep a food diary?
Usually, when you start writing down everything you eat and drink, you quickly identify some bad habits that need to stop--like, whoa, I didn't realize I eat donuts three times a week or that I drink four sodas every day at work. Crazy stuff like that often comes to light. And then you can start making changes, perhaps cutting out something immediately or scaling it back or whatever. But seeing it in writing is a wake-up call.
I've read a few articles saying frequent snacking on energy bars and drinks should carry a dental health warning.
How do sports drinks and gels affect your teeth? by Alan McCubbin ,March 8, 2017 on cycling tips website
Are You Riding to Tooth Decay? on track cycling academy website
Half of Elite Cyclists Have Tooth Decay Despite Brushing Twice Daily
, By Jiri Kaloc Nov 14, 2019 on we love cycling website
Supplements? Totally redundant. A healthy food behaviour and making your own sports drinks together with some gels and rice cake will do the job.
❤
I take boiled potatoes on long rides... find them very effective
There is no information on how long it may take for an average person to dehydrate. Going from 2%-5% can take an hour or more. Unless your ride is over 2 hours long AND not at high-intensity, you should not need any water during a ride. (read Water Logged by Tim Noakes) your body is smart enough to tell you when it is hungry, it is also smart enough to tell you when it is thirsty. More people have died from over-hydrating during exercise than have died from dehydration.
How many of the studies that have come out over the last decade are going to be continued to be ignored? It has repeatedly been shown a meal or snack within 30 minutes of exercise does not do anything more than a meal consumed over an hour after exercise. To maintain steady glucose levels and to help prevent insulin spikes control your intake of carbs. Do not keep following bro science!
During high-intensity workouts, more carbs are needed, but that does not mean every 20 minutes you need to top off with a carb bar or gel.
For recovery, it has been documented protein is more essential than carbs. And stay away from the low-fat supplements as they replace the fat with sugars the body does not need. You are needing to rebuild the muscle that was used. your liver will produce the glucogen that was used during your training. This is not to say if you are doing multiple days of high-intensity training or racing added glucose isn't helpful.
I'm just happy this video wasn't an advertisement for their new book.
You all knew these types of comments were going to come when you produced this video.
Have you tried Dylan Johnson’s you tube channel? He always cites the scientific literature for his assertions, with direct quotations for support. He mainly covers training, but also discusses nutrition. For example he has an interesting review of studies related to the carb vs protein + carb roles in recovery. No bro science there.
@@garthly No I haven't. Thank you. I do enjoy finding other sources of information.
Alex Hutchinson makes / cites some interesting points in his ‘endure’ book on the topic of hydration. One of these, or my understanding of it at least, is that the break down of stored carbohydrates also releases water into the body which can then be used to subsequently provide some hydration; we can therefore have lost say 2% of our body weight (which the video suggests is through water loss) and yet not be 2% less hydrated.
Lots of other interesting points and references to studies on our perception of being thirsty / hydrated vs performance. Certainly worth a read!
Is this any better than that SIS crap? Better tasting that is
Try Tailwind - awesome product, no need for separate gels and electrolyte as it is an all in one product www.tailwindnutrition.com/
What ?
Spent 5 minutes looking at an Enervit display and not a single product give away.
Talk about a cheap sponsor.
Not to mention, a lost marketing opportunity for further details on each and every product.
I have JAVA 😂💔
Eating carbs 6 to 8 times a day! Diabetes incoming. Eating a sugar bomb every 20 minutes while riding! I hope you are good pooing by the side for road and ralphing over the handle bars
This is all fake shit. Don’t y’all eat real food 🤣
Go vegan - best life hack, also in sports.