After watching one of Dylan's previous videos, I modified my regular diet to include more veggies, veggie juice, and fruits and it worked for me. Lost 20+ lbs since June without being hangry all the time. Riding 7k miles also helped. I'll admit still eating a bag of tortilla chips, small box of gourmet cookies, and 8 oz of good chocolate per week, but have been practicing grabbing an apple or small bag of almonds when I want a snack.
Good job! It's important not to strive for a "perfect" diet as that makes it a lot more difficult to keep up your healthy lifestyle in the long run. One approach is to eat mostly sensible meals with basic foods and lots of fruits and veg but allow yourself one silly meal each day (or, if you like to eat larger meals with many hours in between, do half healthy-half silly). The silly meal is not bigger or smaller than the meal you would normally have at that time, but includes some less healthy, delicious foods. Maybe you'll have one slice of cake with your coffee on Monday, ice cream as dessert on Tuesday, a small bag of chips on Wednesday, sugary cereals for breakfast on Thursday, Pizza on Friday, Croissants and orange juice for breakfast on Saturday, and a large steak with a glass of wine on Sunday (or whatever is delicious to you). If you're feeling especially hungry, do fill up on low energy foods before going for your indulgence of the day, to help you choose a reasonable portion size. That sounds like a lot of high energy foods, and it will make you feel like you're treating yourself, but if all your other meals are healthy and fairly low in energy density, having a small indulgence every day is a good way of keeping your relationship to food normal and avoiding over-eating at a later time. Once this pandemic is over and we start going to birthday parties and dinners with friends again, having a strategy for incorporating such events into a mostly healthy diet will come in handy.
Yes, a balanced diet with mostly whole food is the way to go. That's what I always believe. My buddies keep arguing tons of bacon and no pasta is the only way. This channel has become the holy grail for endurance cycling training. I have been adopting many of Dylan's advices since early last year. And see significant improvement of my overall performance.
Wife is a 2X Olympic rower. She traveled the world with a juicer in a carry-on bag (more important than clothes). Made a big difference for recovery. Particularly, carrot juice - tastes good and you can drink large quantities w/o gastro side effects. Her problem was keeping weight on. Late training season, she had to eat nearly every moment she wasn’t working out to stay above 10% (min) body fat.
I used to drink carrot and pineapple juice every morning. I noticed it reduced onset of muscle soreness on long ride, like fondo and above. I suspect it has something to do with beta caroten in carrot, which is a kind of anti oxidant. I didn't notice weight gain with drinking juice, I always has difficulty putting on weight, body fat is around 5-7%, visceral fat 1-2%.
I was really expecting backwards-hat-Dylan to be more vocal on this one. He didn’t even mention the carbs in the post ride beer. Come on BHD, i thought you had my back?
Yep, Love it, brother! I’m so glad that you avoided the hype of so many diets and just kept it at a very simple level. I totally agree with the Whole Foods approach. And one other obvious benefit with high-fiber is it so much better for your overall gastrointestinal tract.
Zero pros eat a whole food diet. You WON'T get enough carbs. You WILL flop. Try eating a banana and riding up a climb at 450w. You NEED refined sugar. NOTHING is as important food wise.
@@durianriders Adam Hansen is a pro cyclist who eats a whole foods plantbased diet 😂😂 Almost all the pros eat rice cakes during a race. Who TF eats banannas during a race?
I appreciate your use of science. As far as counting calories I don't think it's a bad idea for athletes to do it once in a while (maybe a few days a month) to make sure they have a concept of how much food they should be eating. Anecdotal but I have been counting calories and staying within macro ratios I set with my wife (she has been into this for a while so more experienced in nutrition) since March 2020. Not only did I lose 20lbs and went from Dadbod to super lean, but my FTP also went from 250 to 275 over the course of the weight loss. I credit this to being fueled for my daily rides and especially my Tue/Thur harder trainer workouts. FYI for anyone reading we don't prioritize protein too high and I take in only .6g/lb of bodyweight. Carbs are what has helped the most IMO. I am now just maintaining this healthy weight, and I keep getting faster - no racing sadly with covid but taking lots of local KOMs :) A tip that works for me with all this is I eat the same thing for breakfast and my two lunches daily. Oatmeal (double serving) with a scoop of whey in AM, 400g of roasted sweet potato with lean ground turkey for one lunch, and a simple turkey and cheese sandwich on some yummy Dave's Killer Seed bread as my second. For dinner, my wife always home cooks a sensible dinner for the fam. Another FYI, I do not count any calories taken in during workouts or rides. - Cheers and thanks for the content
At least one online cycling coach who understands the power of science. Like the focus on systematic reviews, instead of on single studies (which may or may not have bias).
Hey Dylan, could you do a video about the effect of blood donations on cycling/endurance performance? I regularly donate blood and also run and cycle quiet a lot so that would be an interesting topic!
Hi! This is an older video but I simply had to put my input here I am an American cyclist who competes at national rank and will be able to soon compete in UCI (I’m just at the cutoff for the age limit so I’ll be old enough next year) I used to be overweight, but I was trying to loose weight by restricting calories, and counting macros and then I reached a weight plateau and I simply could not shred the body fat, I could NOT perform at full comapacity as I went low carb and low fat, and felt like crap going to train, it stressed me out and I found myself getting extremely fatigued physically on all aspects However, I watched your videos as I decided, screw macros I’m going to do more research on low ED foods, I started buying my own food (my household is unfortunately a fan of processed food) which mainly consisted of fruits and veggies, which had the carbs I needed, and incorporating legumes and the amount of protein I needed rather than consuming outlandishly high whey protein after whey, and that’s when my plateau broke. I also started focusing on body fat rather than what I see on a scale…and holy crap I’m happier and healthier than ever! I’m at a good body fat percentage for an athete, and I don’t feel my energy horrendously low anymore during training and unable to sustain my training! Thank you Dylan, sincerely
I am a type 2 diabetic so it's really tricky to get the right amount of carbs in my diet. Fortunately my races are a little over an hour long so usually 1clif bar before will do. For longer rides I take along my b/s meter and wear a sensor on my arm. This gives me instant results. I also take along additional Clif bars just in case of a b/s drop.
Spot on! In the past two years I took off 65 lbs. and even just participated in the Gran Fondo Hincappie in SC. Filling up on low calorie density foods is the way to go. Harley Durian is entertaining but .....
Great video. Plant based for over a year and 5kg lighter. Would love a video on how to lose weight on a plant based diet without losing power. Cheers :)
For the record, I love your videos. When I sent this one to my wife to influence her I need to incorporate these ideas into my/our diet, she said, "I tried to get through it (video) but just couldn't." lol
People should do a lab test before and after to monitor which macronutrients to eat for optimal heath and performance. Whole foods is a minimum. I do 10% carbs, 30% protein and 60% fat. I have plenty of energy and optimal for health according to biologic age calculator. Everybody is different and nutrition is a very confused discussion. Like you have done, your recommendations are based on science but we need to be cautious and critical of each study to support our optimal strategy. Thanks again for a well prepared video.
Great job, Dylan! After watching this video, I'm feeling pretty darn good about my consumption of low-sodium V8 juice before and after every ride. Not sure about the 6-pack of Pabst Blue Ribbon I also have to "rinse my palate." 😲 🍺🍺🍺🍺🍺🍺
Great video overall! I have to remain skeptical about the "fuit juice" studies. First of all they conclude cherry juice/blueberry is associated with muscle recovery and anti-oxydation, unlike what you said, they are not that establishing any real causality links. Second, their description of "placebo" is not precise enough ; if that placebo doesn't contain carbs, then we have a very big flaw on our hands since we know carb intake, especially directly post exercise has a massive impact on recovery, mostly through the promotion of glycogen resynthesis, but maybe other ways too. Since fruit juices post exercise will promote both glycogen resynthesis and anti-oxidation, without a placebo containing equal amounts of carbs it's a very far stretch to conclude that anti-oxidation is the important factor for muscle recovery and performance ; you can't even conclude that it has any impact on recovery.
I knew the major points of this video already but I needed to hear them again! Thanks for all the knowledge nuggets, I am certainly going to decrease my intake of meat and increase plant based proteins to replace it.
I was browsing last night for bike parts to restock , I’m a mobile ebike mechanic in Southern California, Doran’s Mobile Ebike Repair, and some titanium bolts caught my eye. I looked at my beautiful race bike and thought, there’s one thing I haven’t done to lighten it, then I thought about how I could lose about 70 lbs of fat! Certainly that would be better gains!😊
Excellent work! Perfect video to share with all your friends who are on some impossible to follow "diet". Also interesting is the age of a few studies.
The local guys here who lo-carb pretty quickly end up agro and moody and so slow they can't do what they used to do a few months earlier. You need to fuel races and interval sessions, this video is spot on point. Leave the fasted rides for the go-slow crew. When they can do 300 watts for 3-5 hours I'll take notice.
Greatly appreciate you breaking something down that manifested as a full understanding in my mind of what I had already been doing... FEELS GOOD to see folks with a sense of what the digestive tract wants... it is not that hard.
As a cyclist and avid gym rat since the early nineties, this is what I usually eat through the week: *Monday* Emmer spaghetti with fermented sauerkraut (usually made out of red cabbage), some vegetables, some chicken, and a glass of kombucha. *Tuesday* Homemade organic tomato soup (with some eggs and vegan meat) and a glass of kombucha. *Wednesday* Grated cauliflower with some black rice, sauerkraut, fried fish (like Scottish mackerel) and kombucha. *Thursday* Homemade organic vegetable soup (with some meat, either chicken or lamb) and a glass of kombucha. *Friday* Usually taco made out of 10-20% chicken meat and rest beans (like pinto beans) or a bean mix (like black beans, kidney beans, chickpeas, etc) which I make the rest of the taco meat out of. Vegetables and taco shells and taco sauce with lots of spices. All organic and made from GMO-free corn. And a glass of kombucha of course ;) *Saturday* Third soup of the weekday, with soups that vary from week to week... Or if I am lazy, just a pizza ;() *Sunday* Same as Wednesday, grated cauliflower with some black rice, sauerkraut, fried fish and kombucha. As for the sauce, I usually use olive oil (with Demeter quality) with lots of different spices. (All ingredients on this list is made of organic ingredients) When it comes to other meals, I often use smoothies. Smoothies based on banana, oatmeal and chia seeds in water, collagen powder, and some vegan protein powder (Like the Sunwarrior series) plus various other ingredients such as matcha powder, moringa powder etc. When I eat something else than smoothies, I often use organic sourdough bread (like an Ezekiel bread made solely with spelt corn.) with eggs or mackerel in tomato (Yes, I am from Norway :) or yellow cheese. As butter, I usually use ghee/clarified butter. Most important supplements I use are fermented liquid beta-glucans from shiitake and maitake.
Good one! I just try to buy most of my food from the outside /perimeter of the grocery store (fruits & veggies) and less from the middle (processed stuff). Pretty simple and it works. Also, steel cut oats are the bomb.
Thanks Dylan, it may seem daft but I would love to see you link to some specific recipes that are your regular go-tos. I struggle to come up with simple, affordable and tasty recipes. Whenever I google for vegan meals I get horrendously complex/fancy recipes designed for Instagram looks and not practical and easy preparation when in a rush - I don’t have much time during the week to spend an hour cooking
Great video. I was hoping to hear more about meat and dairy because they are very many types with different benefits yet some controversy. For example, I find that including non-sweetened yoghurt really helps my gut.
Excellent advice as usual! Low energy density, high nutrient whole plants foods without carbohydrate restriction or protein supplementation. The Paleo advocates will disagree, but the scientific data cannot be denied.
I don't know how to get 120-160 grams of quality protein from plants every day, consistently. Iron is also a potential issue. Especially on a fat-loss diet while in a calorie deficit. Chicken, egg whites, greek youurt just have a super nice protein-to-calorie ratio, so they are so easy to deal with on a daily basis.
Hi Dylan. Could you make a video on braking-down, why having a personal coach (like you, for example), or individually developed training plan is better than, for example, planning everything on your own, based on information, which you present in your channel?
@@saftschubse9575 For some it's also helpful to stick to a routine and stay motivated if there's someone monitoring/following your workouts. Just selecting a random training plan is simple, the hard part is following through.
I call BS on the junk science Dylan presented on the Keto diet. I personally know of at least 2 chiropractors that call themselves doctors and they said Keto is the way to go. One of them was even on Joe Rogans podcast so I know for sure everything he says is true. Everyone knows the only thing wrong with that bacon double cheese burger is the bun.
Keto is trash. You can trust some joe schmoe rare doc like shawn Baker who looks like he is about to die from high blood pressure, or the American heart association. The usa already is the leader in heart disease deaths. There are fat people going on the keto diet that have no business being on it
@@barneystinson3600 shoulda added a note about that in the end. How is someone supposed to identify between an idiot and satire in youtube comments. 75% of the usa is obese and overweight so satire to you will be realistic thinking for many other americans
Hi Dylan, I saw awhile ago on TrainerRoad channel that they were saying to avoid antioxidants within 12 hours of exercise. Their logic was that oxidation is what causes fitness and anti-oxidants undo the oxidative stress from the workout; and thus undo some of the benefit of the workout. What are your thoughts on this? I will try to find the video, but it was over a year ago and I'm not sure which video it was.
Good video! I’m an Exercise physiologist and I study nutritional science. I am somewhat new to cycling - just over a year now. I’ve tried plant based diets, and while I totally agree that carbohydrates are essential for endurance sports like cycling, a plant based may not work for everyone. One size does not fit all. Plant based diets made me gassy and bloated all the time. I find that more of a Mediterranean/Paleo (proteins from lean fish/lean meats) approach to work well with cycling - keeping the carbs around 45-50% of calories. Carbs in the form of fruit, white rice, sourdough breads, and sweet potatoes. I do eat veggies just not a lot.
Same here. I can't get enough calories and I'm 50 yrs old 135 lbs, lifting weights like a strongman contest and I still top off smoothies with protein supplements and honey.
@@scottswygert7165 yes I have the opposite problem. I have challenges dropping below like 174lbs. I do about 10 hours cardio a week with 3 days lifting. Its easy to go back to bad habits and overeat or undereat( in your case), unless you are very short and that is excellent weight for you
Tomatoes and oxidative stress reduction is 100% real. We have been providing our son with nutritional supplementation since birth to help combat the additional peroxidative stress caused in his system by Down Syndrome. Since he could express preferences in food, he has shown the impulse to self-supplement by eating tomatoes at all times like he just stole a bushel and is trying to hide the evidence. The human body is magnificent at causing us to crave foods that correspond to our nutrient deficiencies.
5:45 , "Hold up, Dylan" guy forgot his backward cap. Seriously, though, good video. Pretty well summarizes the many available studies. The keto diet question comes up often so I'll just refer 'em to this video.
Incidentally, a friend who has gone pretty much full carnivore (he doesn't care about "keto") has made some interesting arguments in favor of a mostly carnivore diet, and against the notions of "magical" foods that are rich in anti-oxidants, etc. Basically it boils down to: "Wouldn't humans be genetically adapted to survive and thrive on *any* available food source? So why would we do better if we consumed fruits and vegetables that cannot grow naturally in some parts of the world?" While I sort of agreed with his argument, I think it overlooks the fact that for various reasons -- migration forced by warfare, drought, natural disasters -- some people ended up in societies located in inhospitable locations where some crops and food animals cannot thrive. It also overlooks some evidence that people tend to adapt to limited diets over millennia, but that doesn't mean that their restricted diet is optimal for everyone. Anyway, the folks I know who have gone to full or nearly full carnivore diets seem to be doing very well. They've lost body fat. They feel better and say some items they used to eat -- often related to the nightshade group -- literally made them feel sick, but they didn't realize it for years. But they are not athletes. They are active in terms of doing chores to maintain large homes or rural properties, walking, etc. And they may be genetically adapted to a carnivore diet. But they aren't engaged in activities that would quickly deplete glycogen and rely on carbohydrates to replenish. If they get tired they slow down and rest. I've tried vegan and carnivore diets for a few months at a time. I cannot digest legumes, including vegan protein powder based on legumes, and even digestive enzyme supplements offer only limited benefit. So perhaps I'm genetically unsuited to a vegan diet. And while I did fine on the carnivore diet, I got bored with meat meat meat eggs eggs eggs cheese cheese cheese. It was fine for long, low to moderate effort workouts, but not great for high intensity. So I resumed eating stuff like bananas, oatmeal or grain-bars, etc., before rides and workouts. And I switched from jerky and meat bars back to Clif bars, gels, even cheap carbs like cookies, for snacks during high intensity rides and workouts. Seems to suit me. No idea whether my subjective impressions match reality because I can't afford a specialty lab to test my methodology.
@@theparalexview785 Just as you say, humans can adapt to lots of diets, but while you don't fall over dead with most diets it's hard to find the one that actually works best for you. Regarding the carnivores: as long as their diet makes them avoid especially unhealthy habits like having to much high density carbs throughout the day, it's easy to see how they could lose some weight with that. They could have achieved the same result (or maybe better) result with a different diet.
This is awesome, as almost every one of Dylan's videos are; however, it would have been great if the video could address the fact that low calorie dense food is almost always high fibre density. For some of us, eating a low calorie dense diet is not a challenge because we miss eating meat or because we don't like the taste of vegetables but because of the gastric stress of too much fibre. Any scientific studies on this?
Dylan, what is so good here is that none of this seems to be your agenda, other than to maybe inform and to not randomly follow unqualified data. Food is both emotional and emotive for most people, not to mention the trappings of weight loss. Fueling to exercise is difficult to get right, increasing power/performance and simultaneously losing weight is not easy.... I think Sir Bradley Wiggins said it was the most difficult thing to do when transitioning to road from the track... No doubt carbs are the fuel for endurance but the fat and proteins have their place as you say. Few people keep it so real and your channel proves quality over quantity is still available in this slightly wierd world we live in right now.
Can you do a similar review of science/literature on effective liquids and hydration requirements? I’d love to see BHD with a gallon of water to drink.
Japanese style rice cookers help so much in keeping high quality carbs available every day. Brown rice has fiber, white does not so watch that. Add rice to your on the bike snacks too. Riding on gels and no solid fuel is tough on your belly. I'm much happier and motivated starting a ride with full pockets of good food.
@@pjgalligan i blend/mash rice into cakes with a variety of ingredients like coconut milk, sweet potatoes, almond butter and jam, or scrambled eggs and cheese.. many, many options from sweet to savory. Search youtube "rice cakes for cycling" and / or find the book "Feed Zone Portables" by Allen Lim of Skratch hydration.
@@pjgalligan i actually look forward to making those things and eating them on rides. Much happier than slurping gels. I make beer for a living so leaving my tastebuds on hold while I ride just seems wrong.
Thanks. Honest question. I fully subscribe to your thoughts and eating whole foods. But how do you get in enough calories during the whole day, when you're burning 2-2.5k on your rides? The sheer volume is a big challenge.
Good stuff, the protein can definatly be over done, I had a period in younger years where the gym was a second home instead of the road, aimed for 2g/kg and I did some tests thru out and 4 months some level of something in my liver was noot good, they asked if I drank alot of alcohol and I did none... So thats my two cents, sorry about the commas 😂
Just my personal experience. I don't eat a lot of meat. Maybe once a week. And I have found that my body does not absorb plant proteins efficiently. I can eat beans, quinoa and lentils by the bucket and i won't absorb enough protein. So I have to supplement with whey protein. Otherwise my recovery tanks and appetite control goes out the window. I think people going plant based need to be careful with how much protein they think they get and how much their body can metabolize.
Can you do a video on supplements??? Baking soda, B-12, Beta Alanine, Creatine, Citrulline Malate, Iron, Magnesium, Nitric oxide, Pre workout, Beetjuice, Zinc, etc. I remember you already did one on caffeine.
My problems were too low animal protein & fat and too much carb & processed foods. Now it’s 40-40-20 with carbs 20. Never any post exercise soreness & unlimited zone 2-3 energy.
two questions, neither closely related to this video though. first, I regularly commute by bike to work, what should I avoid and what should I try to be doing with the opportunity for a twice daily workout? is it just a matter of fueling properly during the day? or how should I structure my way home and my way back? and second, cycling performance is heavily dependent on watts per kilo. how does one know when they should be focused on losing weight vs building power? or are those two things mutually inclusive? sorry for the long comment :) eager to hear your input!
Hi Dylan, great vid as always. A few points and questions. Nice to see something about spices and dried herbs for anti oxidants, I try and sneak them in lot of my meals. Cinammon and tiny bit of tumeric goes in my overnight oats (when I have them). Q1, What are you thoughts (and what does the science studies say) about BCAA supplements for running and cycling? Q2, What are your opinion (and studies...) about exercising fasted? I see alot online about body builders and I am doing more for fat adaption and better for longer rides. I just ran 5km at medium pace after a 16 hour fast and I feel pretty good for it. Sometimes I also (~1 hour indoor) cycle after 16 hour fast and feel good for it. I understand that fuelling and carbs are important for high intensity or longer efforts. Thanks for your videos.
Who else is looking forward to durianriders 40 minute long video which he will claim is “not a hate video” and will go on to say that Dylan’s never got any results, won any races or coached anyone in cycling / weight loss. He’ll claim that Dylan lives at home with his rich parents, doesn’t have and can’t get a girlfriend and that Dylan’s on steroids and addicted to coffee. Mark my words.
Can we stop this Vegan nonsense. It's a fad at best. Eat protein that is complete and appropriate for humans, not rabbits. Just because X or Y bean contains protein doesn't mean its bio available for humans. For those concerned with animal welfare, support re-gen farming. Vegetable farming kills far more animals (pest control, pesticides etc etc).
@@phil_d Couldn't agree more. We've been meat eaters since the beginning of our species and some scientists say we developed such big brains because of hunting and eating meat.
Great video. After my heart attack I switched to a plant based diet for the numberous benefits it provides for cardiovascular health. The result was a a 10lb loss of body fat even though I didn't feel I was eating less and never felt hungry. I didn't realize until analyzing my diet log book that I was essentially on a low density diet. I suggest everyone give it a try.
How about super-processed foods while on the bike (ie gels). Any less-processed alternatives? Ive thought of carrying some dates (pitted) in a small ziplock in my jersey pocket but backwards hat Dylan would have a field day with that.
Sooooooooo. It depends what kind of athlete you are. Low carb is possible if you want to do RAAM or ultra endurance. Between Unbound and crit intensity, you’re going to be highly anaerobic and need to be carbing pretty hard to support that training. If you want to be a short distance track cyclist or just want to get strong in the gym and bust out high intensity squats and recover well, then focusing on protein will be useful. Also not all protein is the same, pea protein will require higher dosages to hit the threshold of the muscle recovery triggering amino acids: leucine, proline and alanine. Beef has a large percentage of these, plants, sadly, do not.
After watching one of Dylan's previous videos, I modified my regular diet to include more veggies, veggie juice, and fruits and it worked for me. Lost 20+ lbs since June without being hangry all the time. Riding 7k miles also helped. I'll admit still eating a bag of tortilla chips, small box of gourmet cookies, and 8 oz of good chocolate per week, but have been practicing grabbing an apple or small bag of almonds when I want a snack.
Good job! It's important not to strive for a "perfect" diet as that makes it a lot more difficult to keep up your healthy lifestyle in the long run. One approach is to eat mostly sensible meals with basic foods and lots of fruits and veg but allow yourself one silly meal each day (or, if you like to eat larger meals with many hours in between, do half healthy-half silly). The silly meal is not bigger or smaller than the meal you would normally have at that time, but includes some less healthy, delicious foods. Maybe you'll have one slice of cake with your coffee on Monday, ice cream as dessert on Tuesday, a small bag of chips on Wednesday, sugary cereals for breakfast on Thursday, Pizza on Friday, Croissants and orange juice for breakfast on Saturday, and a large steak with a glass of wine on Sunday (or whatever is delicious to you). If you're feeling especially hungry, do fill up on low energy foods before going for your indulgence of the day, to help you choose a reasonable portion size. That sounds like a lot of high energy foods, and it will make you feel like you're treating yourself, but if all your other meals are healthy and fairly low in energy density, having a small indulgence every day is a good way of keeping your relationship to food normal and avoiding over-eating at a later time. Once this pandemic is over and we start going to birthday parties and dinners with friends again, having a strategy for incorporating such events into a mostly healthy diet will come in handy.
Add grains and legumes dude!!
As long as doing the bulk of it right then we can enjoy our fav snacks from time to time with no issues, perfect balance 👍
@@SamuelBlackMetalRider 100%. Black beans, chickpeas, lentils, oatmeal, brown rice, etc. Those are key.
Yes, a balanced diet with mostly whole food is the way to go. That's what I always believe. My buddies keep arguing tons of bacon and no pasta is the only way.
This channel has become the holy grail for endurance cycling training. I have been adopting many of Dylan's advices since early last year. And see significant improvement of my overall performance.
Dylan the only website I've seen that uses statistically significant data to present his discussions. He's good 👍
Wife is a 2X Olympic rower. She traveled the world with a juicer in a carry-on bag (more important than clothes). Made a big difference for recovery. Particularly, carrot juice - tastes good and you can drink large quantities w/o gastro side effects. Her problem was keeping weight on. Late training season, she had to eat nearly every moment she wasn’t working out to stay above 10% (min) body fat.
If she was mainly juicing it’s not really strange that she had problems keeping weight on:p
I used to drink carrot and pineapple juice every morning. I noticed it reduced onset of muscle soreness on long ride, like fondo and above. I suspect it has something to do with beta caroten in carrot, which is a kind of anti oxidant. I didn't notice weight gain with drinking juice, I always has difficulty putting on weight, body fat is around 5-7%, visceral fat 1-2%.
Keeping weight on isn’t hard if you like eating
@@jojoanggono3229no chance you were 5-7%😂
Why a juicer? Why not just eat the fruit and veg that one would otherwise juice?
I have recently read about a study that proofed the optimal diet should mainly contain food! I tried it out and feel great so far. Mindblown!!
I hope beer qualifies as liquid “food”.
@@matoberry yes. I checked with my dr. We good
I was really expecting backwards-hat-Dylan to be more vocal on this one. He didn’t even mention the carbs in the post ride beer. Come on BHD, i thought you had my back?
thinking the "producer" of this Video must have had brain fog at the time due to macro's in-balance :)
Arent You dylans dad? You also raised the bhd!
@@JasonDBike certainly old enough to be, but no!
Oh s*ht! Sorry!
I think he just gave up.
For a brief moment, Dylan and BHD were so close together in opinion, I thought they were the same person 😯
They also look similar.
Can always support him on Patreon
Carbs willg ive you diabetes
Broken down nicely without being condescending, thank you very much for the great content
I like it when Backwards Hat Dylan get's something right. It#s like he is the true genius
Yep, Love it, brother! I’m so glad that you avoided the hype of so many diets and just kept it at a very simple level. I totally agree with the Whole Foods approach. And one other obvious benefit with high-fiber is it so much better for your overall gastrointestinal tract.
Zero pros eat a whole food diet. You WON'T get enough carbs. You WILL flop. Try eating a banana and riding up a climb at 450w. You NEED refined sugar. NOTHING is as important food wise.
@@durianriders are you talking about race nutrition or general eating even on non-race days?
@@matoberry Well I only climb at that power when racing my balls off. A banana will be fine for the social ride.
@@durianriders Adam Hansen is a pro cyclist who eats a whole foods plantbased diet 😂😂 Almost all the pros eat rice cakes during a race. Who TF eats banannas during a race?
Well, what do you understand here with whole food? He describes pretty much a vegan diet even if he doesn't say it. ^^
I appreciate your use of science. As far as counting calories I don't think it's a bad idea for athletes to do it once in a while (maybe a few days a month) to make sure they have a concept of how much food they should be eating. Anecdotal but I have been counting calories and staying within macro ratios I set with my wife (she has been into this for a while so more experienced in nutrition) since March 2020. Not only did I lose 20lbs and went from Dadbod to super lean, but my FTP also went from 250 to 275 over the course of the weight loss. I credit this to being fueled for my daily rides and especially my Tue/Thur harder trainer workouts. FYI for anyone reading we don't prioritize protein too high and I take in only .6g/lb of bodyweight. Carbs are what has helped the most IMO. I am now just maintaining this healthy weight, and I keep getting faster - no racing sadly with covid but taking lots of local KOMs :) A tip that works for me with all this is I eat the same thing for breakfast and my two lunches daily. Oatmeal (double serving) with a scoop of whey in AM, 400g of roasted sweet potato with lean ground turkey for one lunch, and a simple turkey and cheese sandwich on some yummy Dave's Killer Seed bread as my second. For dinner, my wife always home cooks a sensible dinner for the fam. Another FYI, I do not count any calories taken in during workouts or rides. - Cheers and thanks for the content
No vegetables?
At least one online cycling coach who understands the power of science. Like the focus on systematic reviews, instead of on single studies (which may or may not have bias).
0:40 was more than enough for me to drop a thumbs up on the video.
Nicely done, Dylan!!😎
Low calorie density - my 2 favourite Fitness RUclipsrs aligned #Coach Greg and DJ rock 🤘
Greetings to a fellow circle!
Yes, yes, and yes! ...and a "barley soda" now and then. :)
Always fun to see Francis Cade's footage in the background.
Hey Dylan, could you do a video about the effect of blood donations on cycling/endurance performance? I regularly donate blood and also run and cycle quiet a lot so that would be an interesting topic!
This is a good Q.
500ml drawn will reduce your performance by around 10% for at least 6 weeks.
@@disciplesofJesusChrist I donate regularly especially the first couple of weeks I reckon 20 per cent decrease in endurance
"Crush goals in a D race on Zwift...” 😆😆😆😆🙌🏽
COBRA KAI!!!!
It’s Crushing SKULLS
Excellent summary of the optimal nutrition for endurance athletes.
Hi! This is an older video but I simply had to put my input here
I am an American cyclist who competes at national rank and will be able to soon compete in UCI (I’m just at the cutoff for the age limit so I’ll be old enough next year)
I used to be overweight, but I was trying to loose weight by restricting calories, and counting macros and then I reached a weight plateau and I simply could not shred the body fat, I could NOT perform at full comapacity as I went low carb and low fat, and felt like crap going to train, it stressed me out and I found myself getting extremely fatigued physically on all aspects
However, I watched your videos as I decided, screw macros I’m going to do more research on low ED foods, I started buying my own food (my household is unfortunately a fan of processed food) which mainly consisted of fruits and veggies, which had the carbs I needed, and incorporating legumes and the amount of protein I needed rather than consuming outlandishly high whey protein after whey, and that’s when my plateau broke. I also started focusing on body fat rather than what I see on a scale…and holy crap I’m happier and healthier than ever! I’m at a good body fat percentage for an athete, and I don’t feel my energy horrendously low anymore during training and unable to sustain my training!
Thank you Dylan, sincerely
I am a type 2 diabetic so it's really tricky to get the right amount of carbs in my diet. Fortunately my races are a little over an hour long so usually 1clif bar before will do. For longer rides I take along my b/s meter and wear a sensor on my arm. This gives me instant results. I also take along additional Clif bars just in case of a b/s drop.
Spot on! In the past two years I took off 65 lbs. and even just participated in the Gran Fondo Hincappie in SC. Filling up on low calorie density foods is the way to go. Harley Durian is entertaining but .....
Thanks little girl... that was very helpful.
I generally crush 6-7 ipas after each ride ..gotta stay hydrated!
Lots of carbs too. Isn't alcohol a micronutrient?
@@Traditionalforestpr maybe I should switch it up and crush six ipas before the ride and then have a screwdriver as a post recovery drink
@@Traditionalforestpr wait a minute scratch the screwdriver I'll have a bloody Mary
Great video. Plant based for over a year and 5kg lighter. Would love a video on how to lose weight on a plant based diet without losing power. Cheers :)
I have not found lack of power to be an issue. In fact I feel like I have more energy and can push to the limit easier.
Outstanding. Please keep in coming!
This info so helpful bruh. Just did a big effort yesterday and feeling depleted. Thinking lots about nutrition. Thanks Dylan!!
For the record, I love your videos. When I sent this one to my wife to influence her I need to incorporate these ideas into my/our diet, she said, "I tried to get through it (video) but just couldn't." lol
People should do a lab test before and after to monitor which macronutrients to eat for optimal heath and performance. Whole foods is a minimum. I do 10% carbs, 30% protein and 60% fat. I have plenty of energy and optimal for health according to biologic age calculator. Everybody is different and nutrition is a very confused discussion. Like you have done, your recommendations are based on science but we need to be cautious and critical of each study to support our optimal strategy. Thanks again for a well prepared video.
Great job, Dylan! After watching this video, I'm feeling pretty darn good about my consumption of low-sodium V8 juice before and after every ride. Not sure about the 6-pack of Pabst Blue Ribbon I also have to "rinse my palate." 😲 🍺🍺🍺🍺🍺🍺
mmmm love me V*8 juice
@@2321brendan 🤣
Great video overall! I have to remain skeptical about the "fuit juice" studies. First of all they conclude cherry juice/blueberry is associated with muscle recovery and anti-oxydation, unlike what you said, they are not that establishing any real causality links. Second, their description of "placebo" is not precise enough ; if that placebo doesn't contain carbs, then we have a very big flaw on our hands since we know carb intake, especially directly post exercise has a massive impact on recovery, mostly through the promotion of glycogen resynthesis, but maybe other ways too. Since fruit juices post exercise will promote both glycogen resynthesis and anti-oxidation, without a placebo containing equal amounts of carbs it's a very far stretch to conclude that anti-oxidation is the important factor for muscle recovery and performance ; you can't even conclude that it has any impact on recovery.
Insanely valuable. I look forward to your videos every week. Thank you!
Great video Dylan. Was looking forward to one like this
I knew the major points of this video already but I needed to hear them again! Thanks for all the knowledge nuggets, I am certainly going to decrease my intake of meat and increase plant based proteins to replace it.
I was browsing last night for bike parts to restock , I’m a mobile ebike mechanic in Southern California, Doran’s Mobile Ebike Repair, and some titanium bolts caught my eye. I looked at my beautiful race bike and thought, there’s one thing I haven’t done to lighten it, then I thought about how I could lose about 70 lbs of fat! Certainly that would be better gains!😊
Excellent work! Perfect video to share with all your friends who are on some impossible to follow "diet". Also interesting is the age of a few studies.
The local guys here who lo-carb pretty quickly end up agro and moody and so slow they can't do what they used to do a few months earlier. You need to fuel races and interval sessions, this video is spot on point. Leave the fasted rides for the go-slow crew. When they can do 300 watts for 3-5 hours I'll take notice.
Dude! SPOT ON!!!!!!! Well done. Thank you as always! This is my favorite RUclips channel. Wish I could afford to hire you as my coach!
Greatly appreciate you breaking something down that manifested as a full understanding in my mind of what I had already been doing... FEELS GOOD to see folks with a sense of what the digestive tract wants... it is not that hard.
As a cyclist and avid gym rat since the early nineties, this is what I usually eat through the week:
*Monday* Emmer spaghetti with fermented sauerkraut (usually made out of red cabbage), some vegetables, some chicken, and a glass of kombucha.
*Tuesday* Homemade organic tomato soup (with some eggs and vegan meat) and a glass of kombucha.
*Wednesday* Grated cauliflower with some black rice, sauerkraut, fried fish (like Scottish mackerel) and kombucha.
*Thursday* Homemade organic vegetable soup (with some meat, either chicken or lamb) and a glass of kombucha.
*Friday* Usually taco made out of 10-20% chicken meat and rest beans (like pinto beans) or a bean mix (like black beans, kidney beans, chickpeas, etc) which I make the rest of the taco meat out of. Vegetables and taco shells and taco sauce with lots of spices. All organic and made from GMO-free corn. And a glass of kombucha of course ;)
*Saturday* Third soup of the weekday, with soups that vary from week to week... Or if I am lazy, just a pizza ;()
*Sunday* Same as Wednesday, grated cauliflower with some black rice, sauerkraut, fried fish and kombucha.
As for the sauce, I usually use olive oil (with Demeter quality) with lots of different spices. (All ingredients on this list is made of organic ingredients)
When it comes to other meals, I often use smoothies. Smoothies based on banana, oatmeal and chia seeds in water, collagen powder, and some vegan protein powder (Like the Sunwarrior series) plus various other ingredients such as matcha powder, moringa powder etc.
When I eat something else than smoothies, I often use organic sourdough bread (like an Ezekiel bread made solely with spelt corn.) with eggs or mackerel in tomato (Yes, I am from Norway :) or yellow cheese. As butter, I usually use ghee/clarified butter.
Most important supplements I use are fermented liquid beta-glucans from shiitake and maitake.
Another great video. More Backward-Hat Dylan!
Thanks for making the content digestible(no pun intended) for the people! Keep it up!
Love your science based approach to both training and diet. Many thanks!
Thanks for your research, Mr. Johnson!! Rgr
"Eat food, not too much, mostly plants." - Michael Pollan
Good one! I just try to buy most of my food from the outside /perimeter of the grocery store (fruits & veggies) and less from the middle (processed stuff). Pretty simple and it works.
Also, steel cut oats are the bomb.
That's a good way of thinking about it! I'll steal that one if you don't mind.
@@emmamemma4162 definitely Emma!
This was great Dylan!
Great video as always. Your science based information is always spot on!
One can't escape the need for fruits and vegetables. As an RD to be, this was refreshing to hear compared to what I see or hear in popular media.
"ARE YOU TRYING TO KILL OUR BUSINESS" backwards hat dylan is the man
Thanks Dylan, it may seem daft but I would love to see you link to some specific recipes that are your regular go-tos. I struggle to come up with simple, affordable and tasty recipes. Whenever I google for vegan meals I get horrendously complex/fancy recipes designed for Instagram looks and not practical and easy preparation when in a rush - I don’t have much time during the week to spend an hour cooking
Good info! Like always! Ride On
Great video. I was hoping to hear more about meat and dairy because they are very many types with different benefits yet some controversy. For example, I find that including non-sweetened yoghurt really helps my gut.
This was really helpful and clear breakout. Thank you!
Excellent advice as usual! Low energy density, high nutrient whole plants foods without carbohydrate restriction or protein supplementation. The Paleo advocates will disagree, but the scientific data cannot be denied.
I don't know how to get 120-160 grams of quality protein from plants every day, consistently. Iron is also a potential issue. Especially on a fat-loss diet while in a calorie deficit. Chicken, egg whites, greek youurt just have a super nice protein-to-calorie ratio, so they are so easy to deal with on a daily basis.
Dylan, can you do a video on intermittent fasting and endurance athletes?
Have a look 👀 at Vegan Cyclist Tyler Pearce videos mate, if not already checked out!🤙
Hi Dylan. Could you make a video on braking-down, why having a personal coach (like you, for example), or individually developed training plan is better than, for example, planning everything on your own, based on information, which you present in your channel?
I think is not really better to have a coach. You just Safe insane amounts of time which you would need to spend to get all the information yourself.
@@saftschubse9575 For some it's also helpful to stick to a routine and stay motivated if there's someone monitoring/following your workouts.
Just selecting a random training plan is simple, the hard part is following through.
I call BS on the junk science Dylan presented on the Keto diet. I personally know of at least 2 chiropractors that call themselves doctors and they said Keto is the way to go. One of them was even on Joe Rogans podcast so I know for sure everything he says is true. Everyone knows the only thing wrong with that bacon double cheese burger is the bun.
That's right. This diet could also lead to negative body fat! Something that Ronnie Coleman needed steroids for.
Keto is trash. You can trust some joe schmoe rare doc like shawn Baker who looks like he is about to die from high blood pressure, or the American heart association. The usa already is the leader in heart disease deaths. There are fat people going on the keto diet that have no business being on it
@@KrazyKrzysztof Bruh. It's called satire. I'm vegan. Lol
@@barneystinson3600 shoulda added a note about that in the end. How is someone supposed to identify between an idiot and satire in youtube comments. 75% of the usa is obese and overweight so satire to you will be realistic thinking for many other americans
@@KrazyKrzysztof Joe Rogan podcast and listening to chiropractors should be a red flag for you.
Cool video! Is there already a video about indoor vs outdoor riding concerning efficiency, performance improvements, etc?
This such a great video !!! And so much truth on it !! Thanks again
Thanks Dylan!
Hi Dylan, I saw awhile ago on TrainerRoad channel that they were saying to avoid antioxidants within 12 hours of exercise. Their logic was that oxidation is what causes fitness and anti-oxidants undo the oxidative stress from the workout; and thus undo some of the benefit of the workout. What are your thoughts on this? I will try to find the video, but it was over a year ago and I'm not sure which video it was.
Idea for a video, what’s the best pre and post ride routine? I’ve seen your warmup video but what about post ride, stretches etc?
Good video! I’m an Exercise physiologist and I study nutritional science. I am somewhat new to cycling - just over a year now. I’ve tried plant based diets, and while I totally agree that carbohydrates are essential for endurance sports like cycling, a plant based may not work for everyone. One size does not fit all. Plant based diets made me gassy and bloated all the time. I find that more of a Mediterranean/Paleo (proteins from lean fish/lean meats) approach to work well with cycling - keeping the carbs around 45-50% of calories. Carbs in the form of fruit, white rice, sourdough breads, and sweet potatoes. I do eat veggies just not a lot.
I would just add that weight loss isn't always the best, expecially if you are already pretty thin
True but very few Americans will reach below 20 bmi I guess. Maybe people prone to eating disorders can
Same here. I can't get enough calories and I'm 50 yrs old 135 lbs, lifting weights like a strongman contest and I still top off smoothies with protein supplements and honey.
@@scottswygert7165 yes I have the opposite problem. I have challenges dropping below like 174lbs. I do about 10 hours cardio a week with 3 days lifting. Its easy to go back to bad habits and overeat or undereat( in your case), unless you are very short and that is excellent weight for you
@@KrazyKrzysztof i'm blessed to be 5'-8" -almost. At 174 lbs. Sounds like you might be a sprinter?
@@KrazyKrzysztof My bmi is 19, but I'm 16 year old and not american hahaha (just joking)
The best. Sensible advice. Thanks.
Tomatoes and oxidative stress reduction is 100% real. We have been providing our son with nutritional supplementation since birth to help combat the additional peroxidative stress caused in his system by Down Syndrome. Since he could express preferences in food, he has shown the impulse to self-supplement by eating tomatoes at all times like he just stole a bushel and is trying to hide the evidence. The human body is magnificent at causing us to crave foods that correspond to our nutrient deficiencies.
Great content. Keep it simple- whole foods is definitely the way to go.
Do a video on your 24 hour solo races. Eating, pacing strategies training and light setup.
5:45 , "Hold up, Dylan" guy forgot his backward cap. Seriously, though, good video. Pretty well summarizes the many available studies. The keto diet question comes up often so I'll just refer 'em to this video.
Incidentally, a friend who has gone pretty much full carnivore (he doesn't care about "keto") has made some interesting arguments in favor of a mostly carnivore diet, and against the notions of "magical" foods that are rich in anti-oxidants, etc. Basically it boils down to: "Wouldn't humans be genetically adapted to survive and thrive on *any* available food source? So why would we do better if we consumed fruits and vegetables that cannot grow naturally in some parts of the world?"
While I sort of agreed with his argument, I think it overlooks the fact that for various reasons -- migration forced by warfare, drought, natural disasters -- some people ended up in societies located in inhospitable locations where some crops and food animals cannot thrive. It also overlooks some evidence that people tend to adapt to limited diets over millennia, but that doesn't mean that their restricted diet is optimal for everyone.
Anyway, the folks I know who have gone to full or nearly full carnivore diets seem to be doing very well. They've lost body fat. They feel better and say some items they used to eat -- often related to the nightshade group -- literally made them feel sick, but they didn't realize it for years. But they are not athletes. They are active in terms of doing chores to maintain large homes or rural properties, walking, etc. And they may be genetically adapted to a carnivore diet. But they aren't engaged in activities that would quickly deplete glycogen and rely on carbohydrates to replenish. If they get tired they slow down and rest.
I've tried vegan and carnivore diets for a few months at a time. I cannot digest legumes, including vegan protein powder based on legumes, and even digestive enzyme supplements offer only limited benefit. So perhaps I'm genetically unsuited to a vegan diet. And while I did fine on the carnivore diet, I got bored with meat meat meat eggs eggs eggs cheese cheese cheese. It was fine for long, low to moderate effort workouts, but not great for high intensity. So I resumed eating stuff like bananas, oatmeal or grain-bars, etc., before rides and workouts. And I switched from jerky and meat bars back to Clif bars, gels, even cheap carbs like cookies, for snacks during high intensity rides and workouts. Seems to suit me. No idea whether my subjective impressions match reality because I can't afford a specialty lab to test my methodology.
@@theparalexview785 Just as you say, humans can adapt to lots of diets, but while you don't fall over dead with most diets it's hard to find the one that actually works best for you.
Regarding the carnivores: as long as their diet makes them avoid especially unhealthy habits like having to much high density carbs throughout the day, it's easy to see how they could lose some weight with that. They could have achieved the same result (or maybe better) result with a different diet.
This is awesome, as almost every one of Dylan's videos are; however, it would have been great if the video could address the fact that low calorie dense food is almost always high fibre density. For some of us, eating a low calorie dense diet is not a challenge because we miss eating meat or because we don't like the taste of vegetables but because of the gastric stress of too much fibre. Any scientific studies on this?
Can you do a video on the impact of bike setup (saddle height was the main one I was thinking) on performance / injury prevention? Love the videos 👍
Dylan, what is so good here is that none of this seems to be your agenda, other than to maybe inform and to not randomly follow unqualified data. Food is both emotional and emotive for most people, not to mention the trappings of weight loss. Fueling to exercise is difficult to get right, increasing power/performance and simultaneously losing weight is not easy.... I think Sir Bradley Wiggins said it was the most difficult thing to do when transitioning to road from the track... No doubt carbs are the fuel for endurance but the fat and proteins have their place as you say. Few people keep it so real and your channel proves quality over quantity is still available in this slightly wierd world we live in right now.
thanks for the information
Can you do a similar review of science/literature on effective liquids and hydration requirements? I’d love to see BHD with a gallon of water to drink.
One dislike, must be Olie from GCN 🤣
Or Hank who is going Vegan for Jan ! Following Jeremy already critiqued by DJ
“But I just love eggs” 🤣
@@marcdaniels9079 Haha just an experiment for Hank, he will soon be back to a normal diet when he’s weak as a kitten on the bike drip white.
@@marcdaniels9079 What did Harley say about him?
Great video 📹 👍
Love your "pompadour" now you don't need a hat ! ;-) have a great year !
Thanks but I get my nutrition advice from totally jacked shirtless dudes in RUclips ads.
Good job💪💪
Japanese style rice cookers help so much in keeping high quality carbs available every day. Brown rice has fiber, white does not so watch that. Add rice to your on the bike snacks too. Riding on gels and no solid fuel is tough on your belly. I'm much happier and motivated starting a ride with full pockets of good food.
What do you eat with your rice when you are on the bike?
@@pjgalligan i blend/mash rice into cakes with a variety of ingredients like coconut milk, sweet potatoes, almond butter and jam, or scrambled eggs and cheese.. many, many options from sweet to savory. Search youtube "rice cakes for cycling" and / or find the book "Feed Zone Portables" by Allen Lim of Skratch hydration.
@@scottswygert7165 THanks for the tip on the book, it's a great resource!
@@pjgalligan i actually look forward to making those things and eating them on rides. Much happier than slurping gels. I make beer for a living so leaving my tastebuds on hold while I ride just seems wrong.
Thanks. Honest question. I fully subscribe to your thoughts and eating whole foods. But how do you get in enough calories during the whole day, when you're burning 2-2.5k on your rides? The sheer volume is a big challenge.
Well explained!
Very helpful, thanks!
Good video 🙏
Good stuff, the protein can definatly be over done, I had a period in younger years where the gym was a second home instead of the road, aimed for 2g/kg and I did some tests thru out and 4 months some level of something in my liver was noot good, they asked if I drank alot of alcohol and I did none... So thats my two cents, sorry about the commas 😂
Good stuff!
Just my personal experience. I don't eat a lot of meat. Maybe once a week. And I have found that my body does not absorb plant proteins efficiently. I can eat beans, quinoa and lentils by the bucket and i won't absorb enough protein. So I have to supplement with whey protein. Otherwise my recovery tanks and appetite control goes out the window. I think people going plant based need to be careful with how much protein they think they get and how much their body can metabolize.
Can you do a video on supplements??? Baking soda, B-12, Beta Alanine, Creatine, Citrulline Malate, Iron, Magnesium, Nitric oxide, Pre workout, Beetjuice, Zinc, etc.
I remember you already did one on caffeine.
all you need is the hyper gain beast mode supplement
@@ea21411 I know, but it only comes in cupcake flavor. I need it to taste like STEAK!
My problems were too low animal protein & fat and too much carb & processed foods. Now it’s 40-40-20 with carbs 20. Never any post exercise soreness & unlimited zone 2-3 energy.
two questions, neither closely related to this video though. first, I regularly commute by bike to work, what should I avoid and what should I try to be doing with the opportunity for a twice daily workout? is it just a matter of fueling properly during the day? or how should I structure my way home and my way back? and second, cycling performance is heavily dependent on watts per kilo. how does one know when they should be focused on losing weight vs building power? or are those two things mutually inclusive? sorry for the long comment :) eager to hear your input!
Hi Dylan, great vid as always. A few points and questions.
Nice to see something about spices and dried herbs for anti oxidants, I try and sneak them in lot of my meals. Cinammon and tiny bit of tumeric goes in my overnight oats (when I have them).
Q1, What are you thoughts (and what does the science studies say) about BCAA supplements for running and cycling?
Q2, What are your opinion (and studies...) about exercising fasted? I see alot online about body builders and I am doing more for fat adaption and better for longer rides. I just ran 5km at medium pace after a 16 hour fast and I feel pretty good for it. Sometimes I also (~1 hour indoor) cycle after 16 hour fast and feel good for it. I understand that fuelling and carbs are important for high intensity or longer efforts.
Thanks for your videos.
Crush Skulls in a D Race on Zwift.. had me chuckle as we all know that is going on....
Who else is looking forward to durianriders 40 minute long video which he will claim is “not a hate video” and will go on to say that Dylan’s never got any results, won any races or coached anyone in cycling / weight loss. He’ll claim that Dylan lives at home with his rich parents, doesn’t have and can’t get a girlfriend and that Dylan’s on steroids and addicted to coffee. Mark my words.
then he'll go get koms while drafting behind his girl friend on an e bike to prove white sugar is the optimal food for cyclists
Hahahahahahahahahuaahahahshahaha
Most of those things you listed aren't even bad/insults.
@JR "when i raced in europe..." yah right, bullshit!
Wait being addicted to coffee is bad?
TL:DR Basically you're getting enough protein, but probably not enough carbs. Eat whole food plant based. Eat enough food.
Can we stop this Vegan nonsense. It's a fad at best. Eat protein that is complete and appropriate for humans, not rabbits. Just because X or Y bean contains protein doesn't mean its bio available for humans.
For those concerned with animal welfare, support re-gen farming. Vegetable farming kills far more animals (pest control, pesticides etc etc).
@@phil_d Couldn't agree more. We've been meat eaters since the beginning of our species and some scientists say we developed such big brains because of hunting and eating meat.
@@inz_uzi habits, society, and culture can evolve past their beginnings. This argument is silly.
@@w4yland3r27 Yeah, but physiology is much slower than culture. Dah...
@@inz_uzi very good point
You are a smart man 👍👍👍🚴♂️
Great video. After my heart attack I switched to a plant based diet for the numberous benefits it provides for cardiovascular health. The result was a a 10lb loss of body fat even though I didn't feel I was eating less and never felt hungry. I didn't realize until analyzing my diet log book that I was essentially on a low density diet. I suggest everyone give it a try.
Sot on 8 years Hfpb (vegan
How about super-processed foods while on the bike (ie gels). Any less-processed alternatives? Ive thought of carrying some dates (pitted) in a small ziplock in my jersey pocket but backwards hat Dylan would have a field day with that.
@12:11 Blueberries Rock!
Sooooooooo. It depends what kind of athlete you are. Low carb is possible if you want to do RAAM or ultra endurance. Between Unbound and crit intensity, you’re going to be highly anaerobic and need to be carbing pretty hard to support that training. If you want to be a short distance track cyclist or just want to get strong in the gym and bust out high intensity squats and recover well, then focusing on protein will be useful. Also not all protein is the same, pea protein will require higher dosages to hit the threshold of the muscle recovery triggering amino acids: leucine, proline and alanine. Beef has a large percentage of these, plants, sadly, do not.