At 52 I struggle with recovery after 30 mile a day commute plus weekend ride and club 10 TT. Great advice on the protein requirements as you get older. Well done GCN with this video as there was something for everyone. One of the most informative videos you have done.
Best video yet! I've been looking for a video like this with top quality nutrition advice and you can't get better than Asker. Thanks for setting this up, it was really beneficial to me and probably a lot of others.
The guy maybe really knows his stuff, BUT his knowledge mostly apples to the top level cyclists, not the average Joe ones. Plus, keep in mind he's NOT a doctor by any means so you really have to take his advices with a pinch of salt. Sugar is NOT for the weekend worriers, coffee is the same thing. Studies show that coffee will give the TOP level cyclists the boost, who's by the way checked by the cardiologists really throughly, and it doesn't give the average Joes the same boost if at all. But it can give a heart attack to someone who didn't have a stress test run. So his advices have to be specific for every group of cyclists, for the top level one and the weekend worriers one too.
I`m 52yo and have tried many different supplements etc etc over the years. I`ve found that a good balanced diet with a little bit extra the night before a big ride works as good as anything. I`ll take a banana and a jam sandwich for the ride and I`m set for a good day.
A good well clean balanced diet is the perfect recipe for me too, riding and then eating crap every time doesn't make good results long term. If you live to eat you're doing it wrong.
Matthew R. Maples, yep...although everyone is different, that would definitely not be enough food for me on a 50 miler. For me, I would probably need 3-4 banana equivalents. Just take a little more food than you need. If it’s packaged there’s no harm in having a leftover gel or granola bar or whatever.
Really excellent show. I will be watching this one again and recommending to all of my friends. I'm 65 and ride more than most people my age so, thank you for answering a lot of questions that few of my age group can answer.
Many thanks for making this Emma (& Team). Professor Jeukendrup was absolutely fascinating to listen to. A couple of nutritional 'myths' (which I've followed) blown right out of the water!
Emma another brilliant video about the key nutrient fuel of our riding perfomance. You made a positive spin on GCN and Bravo to you both Emma and Professor with well presented informative dialog, I will benefit from it. Thank you..
GCN is a gift for all the bike riders in the world! Emma start great at GCN and this video will be one of her crone juvels when she summarizing her career at GCN.
the caffeine question was quite interesting because I just studied caffeine pharmacokinetics in the lab for my end of term report. I found that caffeine had very different parameters in different people, although I only studied three, their results differed significantly. The half life of caffeine in plasma was extremely dependant on lifestyle of the individual for example participant 1 was a smoker and what I found was that his cytochrome activity was around 35% higher than for the two non smoking participants. Metabolic ratios of caffeine/paraxanthine were also varied. So basically, drinking coffee wont work for everyone and some people will feel much stronger effects and for extended periods of time compared to others.
Well, my half life of caffeine has almost doubled through the years to the point that now I am very sensitive to caffeine, and I don't know why. But I found that some vegetables such as cabbages, cauliflower and broccoli are known to boost the activities of the Cytochromes P450 enzymes that eliminate caffeine, so I may have a chance to recover.
Started cycling in Jan of this year and have made the amateurish mistake of eating a few things before a ride and wondered why I'd struggle after 40-60 minutes. Certainly need more of these great videos to aid beginners like myself so that we know what we do AND don't need for 0-30 min rides, 30-60 min rides, 60-120 min rides & 120+ min rides for the various levels of fitness
Just brilliant, I would actually have paid to watch this and have questions answered. What a great insight, I hope you can do a second one with further questions. Ride on! Tim
Thanks for addressing my question on muscle cramps AND saying my name right! I tend to agree that dehydration and poor fueling accelerates fatigue and the fatigue is where the cramps come in. Tied to get out of the saddle on the umtieth 15% climb in the Appalachians and practically fell over with cramps!
I'm a heavy sweater. At the end of a century, my jersy and shorts are caked with salt. Even my arms and legs are covered in salt. I find Skratchlabs hyper hydration works for me and helps me from getting cramps in the legs. Another thing that helps is pickles. Jeremy Powers fundo has pickle at the rest stop and that totally helps with cramping.
Absolutely amazing couple of videos with the professor and Emma, highly appreciated, excellent to hear the words of an expert and relate it to my own experiences. Love GCN!!
Wow great session. Very educational ... was hoping for more results on the cramp subject, but know I get the confirmation from a specialist that there is limited research. Keep these up GCN!!
Living and road cycling in Texas I'll sometimes buy small bottles of pickle juice and mix it with water in my water bottles. It tends to help prevent muscle cramps, especially in the legs. I once got leg cramps on a small climb when I lived I'm metro Denver in Colorado. I got up and down the climb fine but started using pickle juice.
First thing I grab from my fridge when I get back from any ride. I live in Thailand where the heat and humidity can really sap your energy and a nice cold bottle or can of coke is not only damn refreshing but, gives me that sugar and caffeine hit to keep going. Works for me!!
I would be interested to find out profs view on low carb and high fat diet for endurance sports and how fat adaption could affect/benefit races and events to avoid glycogen depletion.
I'm still experimenting a little with stuff to eat during cycling but what really helps me is to eat a little every 30 minutes or so, it surprised me how far and long I could suddenly ride that way.
I like you so much Emma. You are like educated journalist. You fit so well to GCN channels spirit and your style to speak is easy to understand also people who does not speak English as mother tongue. You should teach GCN boys to speak as clear.
I have had problems with low blood sugar all my life and find eating complex carbs in rationed quantities every meal plus protein helps considerably. When I bonk, simple sugars are restorative.
Very informative and helpful. Only problem is I end up on the sofa watching GCN instead of in the saddle watching my cadance!😜 Thanks professor and Emma.
Great video. One question, and there's not a single GCN video on it, but many on the opposite topic. How do we keep weight on, or even gain good weight when exercising so much? I've read that pro's are often in deficit over a grand tour and come out lighter than they started not on purpose.
When I wanted to lose a lot of weight and was traveling for work, I told people I went vegan so they wouldn't want me to go eat with them. Worked out great and was able to lose the weight.
I have had bariactric surgery (gastric sleeve) and have to be careful with sugar and have been told to use artificial sweeteners particularly Stevia, however they said I would have to test my own system and see if I can have chews and gu's for stomach up set or dumping syndrome. I've been recommended to use Nuun which has
I'm on a seefood diet. If I see food I like then I eat it. That's what works for me. I have a short list of serious injuries as a result of a near fatal vehicle crash on December 20 2016. The walls were closing in on me at home after two weeks, got my Lemond Buenos Aires road bike outside started riding. My cycling and weight machines were my physical therapy. I've never bought into any type of special diets.
What's your main source of fuel on long rides?
Global Cycling Network the desire to get back home 😢😢
Tons of carbs
Coffee and cake
Carbs for the win !
Energy bars, mineral drinks, and on really long ones, additional sandwiches.
The more experts the better. Well done professor. Thank you Emma.
Thanks John Bicycle
At 52 I struggle with recovery after 30 mile a day commute plus weekend ride and club 10 TT.
Great advice on the protein requirements as you get older.
Well done GCN with this video as there was something for everyone.
One of the most informative videos you have done.
How is it now at 56? Any good advice for us following?
Best video yet! I've been looking for a video like this with top quality nutrition advice and you can't get better than Asker. Thanks for setting this up, it was really beneficial to me and probably a lot of others.
Great stuff Daniel, glad you enjoyed the video on a really interesting and important topic!
Yep Daniel...this guy really knows his stuff. Not one bad answer imo.
The guy maybe really knows his stuff, BUT his knowledge mostly apples to the top level cyclists, not the average Joe ones. Plus, keep in mind he's NOT a doctor by any means so you really have to take his advices with a pinch of salt. Sugar is NOT for the weekend worriers, coffee is the same thing. Studies show that coffee will give the TOP level cyclists the boost, who's by the way checked by the cardiologists really throughly, and it doesn't give the average Joes the same boost if at all. But it can give a heart attack to someone who didn't have a stress test run. So his advices have to be specific for every group of cyclists, for the top level one and the weekend worriers one too.
@@sudduthjonathan he thinks not knows
Love these vids. Could listen to Professor Jeukendrup for hours.
Glad you enjoyed the video!
Can we get more Asker? Also, I'm shocked this only has 121k views.
I`m 52yo and have tried many different supplements etc etc over the years.
I`ve found that a good balanced diet with a little bit extra the night before a big ride works as good as anything.
I`ll take a banana and a jam sandwich for the ride and I`m set for a good day.
Phil G I did 50 miles today and definitely bonked. I only had a banana, though. Next time I'll try the sandwich. Thanks! 😁
Cheers Phil, I think you have it right there!
A good well clean balanced diet is the perfect recipe for me too, riding and then eating crap every time doesn't make good results long term. If you live to eat you're doing it wrong.
A sandwich will help,finding what works for you is the key.
Matthew R. Maples, yep...although everyone is different, that would definitely not be enough food for me on a 50 miler. For me, I would probably need 3-4 banana equivalents. Just take a little more food than you need. If it’s packaged there’s no harm in having a leftover gel or granola bar or whatever.
This is the kind of content we all need more of. Thanks! (I’ve viewed this at least twice now, and shared with friends.)
One of the most helpful GCN shows in a while. Questions, moderator, expert - all great.
Really excellent show. I will be watching this one again and recommending to all of my friends. I'm 65 and ride more than most people my age so, thank you for answering a lot of questions that few of my age group can answer.
Best video on cycling nutrition I have seen...this guy is fantastic, will have to look up his books now :) More of him, please
Another great video GCN, please keep Asker coming back for more! He provided really useful insights on a very complex topic!
Many thanks for making this Emma (& Team). Professor Jeukendrup was absolutely fascinating to listen to. A couple of nutritional 'myths' (which I've followed) blown right out of the water!
Stuart McGill Thanks Stuart!
Thanks, Emma and Asker! Wonderful work by both of you. I appreciate all this information.
It’s absolutely fabulous to get to see this type of content delivered so simply. Nice one Emma! :)
Emma another brilliant video about the key nutrient fuel of our riding perfomance. You made a positive spin on GCN and Bravo to you both Emma and Professor with well presented informative dialog, I will benefit from it. Thank you..
Glad you enjoyed the video!
We need more videos from him on gcn
GCN is a gift for all the bike riders in the world! Emma start great at GCN and this video will be one of her crone juvels when she summarizing her career at GCN.
That doctor Is Amazing. Tons of useful tips
Excellent video. Packed with useful info and myth-busting.
Marcelo Menezes Thanks!
Fascinating video, many thanks. I'm just learning about cycling nutrition for my first 100m ride and this has really helped.
the caffeine question was quite interesting because I just studied caffeine pharmacokinetics in the lab for my end of term report. I found that caffeine had very different parameters in different people, although I only studied three, their results differed significantly. The half life of caffeine in plasma was extremely dependant on lifestyle of the individual for example participant 1 was a smoker and what I found was that his cytochrome activity was around 35% higher than for the two non smoking participants. Metabolic ratios of caffeine/paraxanthine were also varied. So basically, drinking coffee wont work for everyone and some people will feel much stronger effects and for extended periods of time compared to others.
Well, my half life of caffeine has almost doubled through the years to the point that now I am very sensitive to caffeine, and I don't know why. But I found that some vegetables such as cabbages, cauliflower and broccoli are known to boost the activities of the Cytochromes P450 enzymes that eliminate caffeine, so I may have a chance to recover.
its very difficult to say what causes that tbh, could just be genetics or age, enzymes tend to be confusing :/
generally just drinking a lot of black tea and coffee as well as eating chocolate should help to build up a bit of a tolerance
The greatest video ever! It was so informative. You answered all question that i would ask :D
Very good breakdown of all questions; this is science based knowledge and reflection.
All my questions summed up in one great video, thank you so much Emma and Professor Smart =)
Very interesting. Very informative. Thank you, professor, for sharing your expertise!
Love anything based on nutrition, and this was very informative! Thanks GCN - more vids on this topic
Absolutely love these types of videos. I so hope they do many more of these.
Started cycling in Jan of this year and have made the amateurish mistake of eating a few things before a ride and wondered why I'd struggle after 40-60 minutes. Certainly need more of these great videos to aid beginners like myself so that we know what we do AND don't need for 0-30 min rides, 30-60 min rides, 60-120 min rides & 120+ min rides for the various levels of fitness
Just brilliant, I would actually have paid to watch this and have questions answered. What a great insight, I hope you can do a second one with further questions. Ride on! Tim
Evidence of a Fabulous Life-Shawshank live with superchat!
Thanks Tim! Glad you enjoyed it
Don’t give them any ideas! No paywall please.
Thanks
Thanks for addressing my question on muscle cramps AND saying my name right! I tend to agree that dehydration and poor fueling accelerates fatigue and the fatigue is where the cramps come in. Tied to get out of the saddle on the umtieth 15% climb in the Appalachians and practically fell over with cramps!
Guys this interview was amazing I’m so happy answers for questions I had for whole year(I started cycling a year ago)
Many thanks
Jared
Great Video! Thank You for the in-depth longer format!
Thanks Billy, glad you enjoyed the vid!
Emma, great informative video covering cycling nutrition. Thank you
Thanks Richard, glad you enjoyed it
So much great information here! More nutrition interviews like this please!
I'm a heavy sweater. At the end of a century, my jersy and shorts are caked with salt. Even my arms and legs are covered in salt. I find Skratchlabs hyper hydration works for me and helps me from getting cramps in the legs. Another thing that helps is pickles. Jeremy Powers fundo has pickle at the rest stop and that totally helps with cramping.
Pickle Juice, Cucumber, Raw Peppers, take those with you on your ride. Also magnesium heavy seeds.
Better than being a light jumper 😂
Simon?
Absolutely amazing couple of videos with the professor and Emma, highly appreciated, excellent to hear the words of an expert and relate it to my own experiences. Love GCN!!
What a wonderful expert! Well done GCN for a very informative and useful video.
Awesome ASK GCN Anything on Cycling Nutrition, really enjoyed it!
Great video and extremely informative.
I know why Emma looks at the camera. She is watching to see which of us is taking notes for the pop quiz.
Robb Chastain And then there’s me reading the comments and commenting when I should be paying attention.
“Hot for teacher.”
Great interview Emma. Fascinaring subject that is applicable to all. Perhaps worth another interview to cover more nutrition subjects in the future?
Thanks John, there is so much to cover I'm sure there will be more nutrition videos in the future 👍
Wow great session. Very educational ... was hoping for more results on the cramp subject, but know I get the confirmation from a specialist that there is limited research. Keep these up GCN!!
Very interesting.. great video. Tried a drinking game for when she looks at the camera, but would end up so drunk I had to stop
Thank you. Great video - thanks to the Professor!
Fantastic. Where are those GCN nutrition gone? Would be great to have more of such content in 2020/2021!
What an amazing guy
Great video again. I go for lots and lots of veggies in my meals. Then lots and lots of fruit to fuel cycling, running, swimming.
Fascinating interview. Answered a lot of questions especially about beer the night before lol. Thanks GCN.
Haha, thanks mel!
Very informative. Well done. Learned a lot.
really like these nutrition vids
Cheers Peter
I would love more videos with Professor Asker Jeukendrup.
Cheers Tim
Thanks so much Emma! Great info and I loved watching your facial expressions
Living and road cycling in Texas I'll sometimes buy small bottles of pickle juice and mix it with water in my water bottles. It tends to help prevent muscle cramps, especially in the legs. I once got leg cramps on a small climb when I lived I'm metro Denver in Colorado. I got up and down the climb fine but started using pickle juice.
First thing I grab from my fridge when I get back from any ride. I live in Thailand where the heat and humidity can really sap your energy and a nice cold bottle or can of coke is not only damn refreshing but, gives me that sugar and caffeine hit to keep going. Works for me!!
Really interesting. GCN just gets better and better!!!
Another great episode Emma!👊🏻💪🏻
Thanks Jay
I would be interested to find out profs view on low carb and high fat diet for endurance sports and how fat adaption could affect/benefit races and events to avoid glycogen depletion.
I'm still experimenting a little with stuff to eat during cycling but what really helps me is to eat a little every 30 minutes or so, it surprised me how far and long I could suddenly ride that way.
Perfect, thank you Asker and Emma.
Top notch video GCN/Emma! Cheers!
One of the best GCN videos ever.
Fantastic video GCN
I only wish it was a few hours longer
Evan V A very interesting topic Evan!
I like you so much Emma. You are like educated journalist. You fit so well to GCN channels spirit and your style to speak is easy to understand also people who does not speak English as mother tongue. You should teach GCN boys to speak as clear.
So many variables to consider.. but super interesting
Glad you found it as interesting as we did John!
I have had problems with low blood sugar all my life and find eating complex carbs in rationed quantities every meal plus protein helps considerably. When I bonk, simple sugars are restorative.
Great vid guys! Thanks heaps!
very insightful
This was very useful thanks!
Very informative and helpful. Only problem is I end up on the sofa watching GCN instead of in the saddle watching my cadance!😜 Thanks professor and Emma.
Great video with lots of good information. Thanks!
@25:00 was happy about the caffeine bit.
Best episode ever...very usefull!
great video. very informative.
Really interesting video thanks emma
What a nice bloke!
MORE from this guy!
Best GCN video yet! It's so nice to hear a real scientist dis-spell so many nutrition, and cycling training myths in one episode. Wow. Just fantastic.
Cheers Jonas! It was fascinating stuff!
Great. Just great. Do this every day.
Great info...thanks
Well done Emma. Really interesting!
Really great program.
The best video GCN ever made
Great video.
One question, and there's not a single GCN video on it, but many on the opposite topic. How do we keep weight on, or even gain good weight when exercising so much? I've read that pro's are often in deficit over a grand tour and come out lighter than they started not on purpose.
When you've got someone with the wealth of knowledge this guy has got, don't waste time on stupid questions about beer!
Really nice to meet someone like this in an informal setting after reading his papers for so long :')
Awesome Ruobin, glad you enjoyed the video
Great Info!
Wow! Nice video!
This was so interesting!
There was a lot of I think ! & Outdate knoldge about plant protons !
When I wanted to lose a lot of weight and was traveling for work, I told people I went vegan so they wouldn't want me to go eat with them. Worked out great and was able to lose the weight.
I have had bariactric surgery (gastric sleeve) and have to be careful with sugar and have been told to use artificial sweeteners particularly Stevia, however they said I would have to test my own system and see if I can have chews and gu's for stomach up set or dumping syndrome. I've been recommended to use Nuun which has
This is so good, thanks!
WOW! GCN is winning with the content lately. 100 thumbs up from me. This vid was amazing.
Thanks! Glad you enjoyed the content
Great job by brick 2.0 here. Emma is great for these videos.
I'm on a seefood diet. If I see food I like then I eat it. That's what works for me. I have a short list of serious injuries as a result of a near fatal vehicle crash on December 20 2016. The walls were closing in on me at home after two weeks, got my Lemond Buenos Aires road bike outside started riding. My cycling and weight machines were my physical therapy. I've never bought into any type of special diets.
Love the fact my favourite type of banana is the best. Hooray for brown!
Best video ever
Would be great to see a video on cycling nutrition for diabetics