I must say that tip 2 is one of the best bits of nutrition advice I have heard. Nutrition is essentially simple, everyone knows what to eat and what not to eat, but the problem comes with restrictions as then the cravings come, or you are underfed which leads to binging. So thanks Phil!
Please do all of your audio like this. Just have a still frame of a cookie or something. Sounds like I'm listening to a cassette tape played over a phone and it's glorious. Huge love from the woods in Canada where we still use coffee cans with strings to talk to each other.
this is the right type of diet advice. i think something important that i heard not too long ago is that your diet should reflect the type of activity/lifestyle you're living. there are weeks where i'm doing a bunch of miles, and there are other weeks where i'm mostly gym focused. my diet is different in each of those scenarios, and if you happen to not be doing much exercise at all, your diet definitely needs to reflect that. i find that i have the worst cravings when i'm not exercising, so i always stay active.
Yes and now, restricting calories on rest days is a huge mistake, but if you have a longer period of rest or a decrease in activity, then yes caloric input should change. The main change should be te type of carbs and the protein intake, but not the net calories
Much great advice echoed from a Podcast I once heard with Phil Goglia and Gaimon. Tons of water, tons of fruit and veggies, greens, single ingredient carbs...and I totally remember the apple sauce with almond butter tip from that same podcast. BEST TIP: Focus on what you need to put in your mouth -- not what you need to avoid.
Thanks for the great resource on the glycemic index. I've been a type 1 diabetic for 21 years and this website explained why my blood sugar spikes better than many dieticians.
I agree with most of what you say here, with one drastic exception. Having lost 160 pounds myself from cycling and changing my diet of course, I can tell you that getting on the scale every day is not good advice. Once a week, same day each week, first thing in the morning is the way to do it. And even then the number on the scale isn't as important as the way your clothes are fitting. You can gain muscle if you're new to any athletic activity, and that can throw the number off, but your clothes will never lie. I also don't agree with the late night snack. Sure, if you can have a very small handful (about 20) raw almonds, that's great. But I think it's best to just eat your last meal and call it good. I ride fasted all the time, and as long as the effort isn't insane and it's not longer than 90 minutes, you'll be good until after your workout. I do agree with the rest of the advice and I wish everyone the very best of luck.
For anybody who likes ice cream: Halo Top is somewhere around 300-400 calories for the entire pint. Not that you have to eat it all in one sitting, but it’s pretty good and lower on the calories!
Water lots of it, force veg salad down lots of it, weight everyday for data, glycemic index learn low, high. Post workout shake 30mins after ride, fat n sugar before bed applesauce almond butter. Thanks Phil great advice
1. do adderall and dont eat until you're not fat 2. once at an appropriate weight, eat healthy and stretch 3. if u get fat cause u cant control yourself, u can always start at 1 and repeat. u welcome =]
Key advice on glycemic index, glycogen window, meal size percentages and concentration on what you “should” eat rather that what you “can’t” eat in a diet.
you all prolly dont give a damn but does any of you know a tool to get back into an Instagram account..? I somehow lost the password. I love any assistance you can give me
@Joziah Royce I really appreciate your reply. I found the site on google and I'm waiting for the hacking stuff atm. Looks like it's gonna take quite some time so I will get back to you later with my results.
@Joziah Royce HOLY **** IT ACTUALLY WORKED! I just got access to my IG login within about 40 mins of using the site. Just had to pay 15$ but definitely worth the price =) Thanks so much you saved my account :D
Intermittent fasting, cut out processed sugars and bread did the trick, basically Keto light because some carbs like whole oats are good for you and satisfy you through the day, no late night snacks.
I think it was legendary Wolverine cycling coach Mike Walden who said many years ago that if you don't have to get up during the night to pee, you aren't properly hydrated. 🚴♂️
IT IS SOOOO GOOD TO HEAR YOU SAY those things about water. That is me... and I knew it was right... but you help me know it is MOST right... for you and me!
NIce kitchen, dude! I forget sometimes-and I mean this as a compliment-that you are a responsible adult in addition to being quirky, funny KOM Phil. Thanks, man.
And in the tainted glass cupboards everything is nicely sorted towards the back expect for the monster hydro powder bag and bottle he placed right on the edge before the video 😏
@@Paganizondaf650 Yeah, but that's the job. I spent years as an unsuccessful cat4, but I still repped every sponsor on my jersey the best I could. So that seems ok to me, yeah?
Great stuff Phil, you're a true hero. I'm confused with the fat and sugar before bed. I do 16hour fasting and don't eat between 8pm an noon. I don't have problems with waking up hungry at night or in the morning. It's just the last 2-3h of the 16h where i notice it. The cookies before bed is something i do on my binge days. Shall i stick to this? Also i do most of my fasting dry, that is also with no drinking. No coffee no water no nothing. Most people are shocked when they hear that. But it's really easy for me. I'll dring at least 2L in the rest of the day (more on a hot day and when working out). That goes very against you're rule #1. Should I rethink that? Loved your bowl of health video. That was a kickstart for a great improvement in food quality for me. It's not revolutionary, nothing I've never heared, but how you said it really made it stick with me! Thanks so much
Great video once again. The glycogen window has been a great time for me to eat the stuff that I *shouldn't* be eating, so if I get back from a 3+ hour ride, and I want to eat ice cream because I'm just starving, I do it then. Strangely, I don't really crave anything outside of that little 30 minute window. So I walk in the door, eat something as a treat then, go stretch and shower, then eat a real meal after with normal (healthy) options. Seems to keep cravings down, and also doesn't mess up weight loss/gains. It's almost like a free time to eat, but of course, don't be careless and eat an entire cake.
Correction, you were not completely off on pastas. Take the usual regular plain flour pasta, the GI of it will depend on the way you cook it. Al Dente pasta will be of lower GI than the overcooked ones. If slightly overcooked (shit happens) putting them in the fridge to consume long afterwards (as part of a cold salad the next day for instance) will partially reassemble the chain of carbohydrates, hence lowering the glycemic index once again.
This is an average at best video on nutrition for athletes but people will listen because it's coming from a likable former pro cyclist. Here's one issue - to take advantage of the glycogen (stored carbohydrate in the muscle) window Phil says "when you finish a ride slam a protein drink with some carbs in it" What everyone heard - I need a protein drink. FYI - Your muscles can store upwards of 500g of glycogen. Specifically he recommends Muscle Monster (presumably one of his sponsors) which contains a whopping 10g of carbohydrate. That's not going to get the job done. If you want to take advantage of the glycogen window I suggest 1-1.5 g of carbohydrate per kg of bodyweight.
1:13 skip he fridge. My Chinese grandmother says “Lěngshuǐ bù hǎo” Cold water is bad. Especially no iced beverages. ☺️ Greet video man! I’m new to cycling and want to up my nutrition. Thank you for the info.
Interesting take on eating before bed. My understanding is that insulin will reduce your growth hormone levels and so eating before bed will reduce recovery through the night. Anyone got an opinion on this?
Hey Phil, all the info is spot on except for the eggs and bacon. I’m not a nutritionist either but to watch oatmeal portions and keep eggs and bacon in your diet seems totally wrong if your trying to loose weight, maintain weight or even keep a healthy diet. Keep going after those KOMs. Cheers!
I always eat big bowl of oatmeal before a ride. It's worked great as a pre-ride meal for me. It's funny, I've learned more about nutrition just from taking up cycling than I ever did in school... Thanks for sharing, Phil!
First is the carrot, beet, pineapple juice, with a dash of salt and apple cider vinegar. Then oatmeal and 2 poached egg work great for me, and a small coffee please.
Interesting about the nighttime snacks. I read somewhere else that avoid rating after 8 in the evening is good for weight loss because your body is in a fast for at least 10 hours
Great info as usual Phil. Do you guys ever use creatine during off season training? I know it makes you hold water so not great for your weight but is one of the only supplements proven to work, to aid recovery and muscle growth.
I don't know if phil does but I saw a video somewhere at some point where a Trek-Segafredo nutritionist mentioned it, not sure how much they actually use it or if they were just pushing the sponsored product but the rationale was that it was one of the few well-studied and approved supplements.
Great points. Just thinking now that the Olympics will be postponed again maybe you can still qualify? Would love to see you back in action 😁 after your crash
ye but according to this video you dont have to watch your fat and protein intake, only carbs, so plenty of fat intake with icecream especially good before bed for those lean gains!!
Phil - taking out any possible sponsor-jaded answers, do you feel that taking vitamins/supplements are necessary? Multivitamins or any other individual vitamins, or do you just eat and let your body do the rest?
Good content. It’s all about the insulin, and nutritional timing. Look up insulin sensitivity and resistance and go from there. Insulin is a storage hormone. Food gets stored as either replacement glycogen in muscle or liver which is good or as fat if your glycogen is already topped up. Fat burning/(oxidation) only happens when insulin levels decrease, and glucagon increases to meet the energy requirements. Eat after your workout, and turn it into an opportunity to build lean muscle, and not just replacing glycogen.. it’s about the right foods at the right time. Just cutting calories without understanding the importance of nutrients is a plan for disaster. It can destroy ones metabolism. Consider time restricted eating, aka intermittent fasting, to optimize fat burning and growth hormone for muscle recovery and growth. Eating whole nutrient dense foods naturally satiated and you will naturally eat less. Phil kind of got around talking about a keto genic diet without saying it. The processed food industry loves their perpetual customers and has gone to great strides to demonize words like keto. Keto is burning fat. Ketosis is actually a sliding scale for athletes. It depends on level of fat adaption and activity level for the day, and what your goals really are. Losing fat, eat less often, but eat whole food. Gaining muscle, workout and eat the right types of carbs and quality protein at the right time. If you want to go hyper low carb, for fat loss, do it in the off season. It can take weeks to get fully fat adapted and strength to return. You can’t out exercise a bad diet!!
Spencer Wight provided you have been eating right, eat about 400 calories about 2-3 hours prior, rolled oat oatmeal, (not instant) nuts berries. I add cranberries because I need the iodine due to low thyroid. Thyroid meds almost cut to 50% since adding cram berries. You should add a banana or 2 if it’s a long race and carry one or 2 with you. Easily digestible and good about an hour in. Day of I usually have a couple of eggs a few hours prior as well. Day of race, coffee when you get up and just prior. No sugar.
@@mtnbikehead If you're really hyperthyroid you would know that caffeine is one of the worst things for your condition. I see many cyclists stopping to down caffeine laden energy drinks containing. Caffeine is a heavy duty diuretic and too much can lead to dehydration. Body builders traditionally take diuretics to shed excess body fluid in the effort to loo "more cut" muscularly.
Not pro. not a racer but i do throw down lots of mtn bike miles. I'd like to hear what you all say about beer or other cocktails.. Is a shot of whiskey better than a beer? love riding and wiling to make adjustments but I like my beer.
On the topic of slamming water, I understand the principle but where do you pee on rides? I have been having the issue lately with an increased water intake I don't really know what to do if I have to pee every say 20 or 40 minutes
Thank you very much for this Phil and I truly appreciate how easy you make it. Question though if I may; is slamming water okay? I've been told to sip throughout the day. Put a better way; do I slam in the morning and then sip the rest throughout the day? Thanks so much in advance.
Nacho Fdez If you exercise low on sugars you will not have the energy to burn the fat you need.To think that you’re burning fat and not glucose while fasting is wrong thinking… You won’t have the zip in the energy if you’re well on sugar… Sugar burns fat.
Phil - Regarding #1 (hydrate) - What is your thought/guidance on when to STOP hydrating before medium to long rides? Can't pee over a 35-50-75 mile ride too much.... do you stop drinking 2 hours before; 4 hours before; when?
me being considered a people who knows a lot about nutrition, just learn that i should prolly thanks myself for the good habits instead of blaming myself for my bad habits
I agree about the water .. only difference is I hate cold water - I leave my water out, so it’s room temp or “cool”. If it’s colder than that I just can’t get enough down. I stopped eating fruits and vegetables. They contain many toxins and all are inflammatory. Plus the cause massive digestive problems. All I eat is animal meat and fats. The body gets every simgle thing it needs from meat and fat. And the body absorbs those nutrients very easily. I get tons of energy while riding just from burning fat… took my body a very short time to adapt off carbs. I sometimes nibble on Pemmican while riding, but it’s usually just a couple ounces. The energy content in those things is so high, I usually end up with just a bite or two from a bar. Your videos are great :)
@@davidwalden444 👍a norm in Durban South Africa, The road are a little more safer whilst the bad drivers are asleep. I use a carb only drink before and during for those intense rides. I prefer a natural healthier option on carb loading.
You said to keep the insulin not so high thru middle gi food, but then said to consume some sugary and fat before bed, isn't it fattening to rise insulin just before going to bed?
Not really your body is not that sensitive. If you run the right calorie balance you can either maintain or lose depending what you want and the whole insulin thing is way overdone. Keep it simple.
To think I can get nutrition advice from a pro for free on UA-cam. Thank you Phil.
Jack Lumber there has been plenty of nutrition info from pros or their chefs/nutritionists on her for years.
@@ian3893 Yeah - but Phil is not trying to sell me anything
@@ian3893how many UA-cam chefs/nutritionists own your local grocery stores?
I must say that tip 2 is one of the best bits of nutrition advice I have heard. Nutrition is essentially simple, everyone knows what to eat and what not to eat, but the problem comes with restrictions as then the cravings come, or you are underfed which leads to binging. So thanks Phil!
Please do all of your audio like this. Just have a still frame of a cookie or something.
Sounds like I'm listening to a cassette tape played over a phone and it's glorious.
Huge love from the woods in Canada where we still use coffee cans with strings to talk to each other.
this is the right type of diet advice. i think something important that i heard not too long ago is that your diet should reflect the type of activity/lifestyle you're living. there are weeks where i'm doing a bunch of miles, and there are other weeks where i'm mostly gym focused. my diet is different in each of those scenarios, and if you happen to not be doing much exercise at all, your diet definitely needs to reflect that. i find that i have the worst cravings when i'm not exercising, so i always stay active.
Yes and now, restricting calories on rest days is a huge mistake, but if you have a longer period of rest or a decrease in activity, then yes caloric input should change. The main change should be te type of carbs and the protein intake, but not the net calories
Much great advice echoed from a Podcast I once heard with Phil Goglia and Gaimon. Tons of water, tons of fruit and veggies, greens, single ingredient carbs...and I totally remember the apple sauce with almond butter tip from that same podcast. BEST TIP: Focus on what you need to put in your mouth -- not what you need to avoid.
Thanks for the great resource on the glycemic index. I've been a type 1 diabetic for 21 years and this website explained why my blood sugar spikes better than many dieticians.
Second tip is absolute genius! Concentrate on what you must eat everyday, not what you can trace. That is really clever - thank you
I agree with most of what you say here, with one drastic exception. Having lost 160 pounds myself from cycling and changing my diet of course, I can tell you that getting on the scale every day is not good advice. Once a week, same day each week, first thing in the morning is the way to do it. And even then the number on the scale isn't as important as the way your clothes are fitting. You can gain muscle if you're new to any athletic activity, and that can throw the number off, but your clothes will never lie. I also don't agree with the late night snack. Sure, if you can have a very small handful (about 20) raw almonds, that's great. But I think it's best to just eat your last meal and call it good. I ride fasted all the time, and as long as the effort isn't insane and it's not longer than 90 minutes, you'll be good until after your workout. I do agree with the rest of the advice and I wish everyone the very best of luck.
weigh myself everyday otherwise I get a bit too relaxed with the diet. Late night snack I agree not for everyone
Tip Number 8 - don't waste your life editing videos. Always do it in one take.
😂
Too good 👍🏻
YES
😆
For anybody who likes ice cream: Halo Top is somewhere around 300-400 calories for the entire pint. Not that you have to eat it all in one sitting, but it’s pretty good and lower on the calories!
It's about volume for me. I'd rather eat a whole pint than three spoonfuls. Nick's ice cream is even better.
Love the info, nutrition is always a challenge
Good tips :) diets must be adopted long term, to the point that they're no longer diets, but normal eating, a lifestyle
I'm an old bastard but still appreciate your advice. Thanks! And nice to know I'm not the only one getting up to pee in the middle of the night!
Love the sound of big bowls of health
That is possibly one of the best Nutritional Info Videos i have seen so far!
possibly...lol you're not sure?
Water lots of it, force veg salad down lots of it, weight everyday for data, glycemic index learn low, high. Post workout shake 30mins after ride, fat n sugar before bed applesauce almond butter. Thanks Phil great advice
1. do adderall and dont eat until you're not fat
2. once at an appropriate weight, eat healthy and stretch
3. if u get fat cause u cant control yourself, u can always start at 1 and repeat.
u welcome =]
Come to Seattle Phill! We have a segment here called Zoo Hill, 3.56 km. Avg Grade 9%. Current KOM is 10:53 at 464w avg. come and get it!!!
Record that’s from 2013...crazy
Ian Crane👑
TCR Galaxy see you in the Gerrard rides again hopefully soon 😉
The Seattle Cyclist 🤞🏼🚴🏼♂️🚴🏼♂️🚴🏼♂️🚴🏼♂️🚴🏼♂️🚴🏼♂️
The Seattle Cyclist Ouch!
An excellent and functional way to explain a very confusing subject.
Key advice on glycemic index, glycogen window, meal size percentages and concentration on what you “should” eat rather that what you “can’t” eat in a diet.
Get a mic Phil. Thanks for the info. You’re a beast
you all prolly dont give a damn but does any of you know a tool to get back into an Instagram account..?
I somehow lost the password. I love any assistance you can give me
@Alan Cameron instablaster :)
@Joziah Royce I really appreciate your reply. I found the site on google and I'm waiting for the hacking stuff atm.
Looks like it's gonna take quite some time so I will get back to you later with my results.
@Joziah Royce HOLY **** IT ACTUALLY WORKED! I just got access to my IG login within about 40 mins of using the site.
Just had to pay 15$ but definitely worth the price =)
Thanks so much you saved my account :D
@Alan Cameron You are welcome xD
Intermittent fasting, cut out processed sugars and bread did the trick, basically Keto light because some carbs like whole oats are good for you and satisfy you through the day, no late night snacks.
Great info! Thank you... I needed this motivation today. Been working hard at my training, but slacking on the nutrition.
I think it was legendary Wolverine cycling coach Mike Walden who said many years ago that if you don't have to get up during the night to pee, you aren't properly hydrated. 🚴♂️
I miss mike a lot! I was one of his disciples
Mate this content is awesome!! So epic!! It’s inspired me to make my own channel to document my own cycling journey!!
Awesome channel dude! keep up the good work!
IT IS SOOOO GOOD TO HEAR YOU SAY those things about water. That is me... and I knew it was right... but you help me know it is MOST right... for you and me!
Thank you for your channel! I am looking forward to your video on the "Big bowl of health."
Better ending would've been: "the applesauce will make sure you don't wake up in the middle of the night hungry while you are peeing"
Better yet, wake up first, then pee!
"Filming by: Quentin Quarantino"
lol
One long take...
NIce kitchen, dude! I forget sometimes-and I mean this as a compliment-that you are a responsible adult in addition to being quirky, funny KOM Phil. Thanks, man.
And in the tainted glass cupboards everything is nicely sorted towards the back expect for the monster hydro powder bag and bottle he placed right on the edge before the video 😏
@@Paganizondaf650 Yeah, but that's the job. I spent years as an unsuccessful cat4, but I still repped every sponsor on my jersey the best I could. So that seems ok to me, yeah?
Great stuff Phil, you're a true hero. I'm confused with the fat and sugar before bed. I do 16hour fasting and don't eat between 8pm an noon. I don't have problems with waking up hungry at night or in the morning. It's just the last 2-3h of the 16h where i notice it. The cookies before bed is something i do on my binge days. Shall i stick to this? Also i do most of my fasting dry, that is also with no drinking. No coffee no water no nothing. Most people are shocked when they hear that. But it's really easy for me. I'll dring at least 2L in the rest of the day (more on a hot day and when working out). That goes very against you're rule #1. Should I rethink that? Loved your bowl of health video. That was a kickstart for a great improvement in food quality for me. It's not revolutionary, nothing I've never heared, but how you said it really made it stick with me! Thanks so much
He’s on drugs lol
Great video once again. The glycogen window has been a great time for me to eat the stuff that I *shouldn't* be eating, so if I get back from a 3+ hour ride, and I want to eat ice cream because I'm just starving, I do it then. Strangely, I don't really crave anything outside of that little 30 minute window. So I walk in the door, eat something as a treat then, go stretch and shower, then eat a real meal after with normal (healthy) options. Seems to keep cravings down, and also doesn't mess up weight loss/gains. It's almost like a free time to eat, but of course, don't be careless and eat an entire cake.
Prime-time for Captain Crunch and Lucky Charms combo bowl :) .
Correction, you were not completely off on pastas.
Take the usual regular plain flour pasta, the GI of it will depend on the way you cook it. Al Dente pasta will be of lower GI than the overcooked ones.
If slightly overcooked (shit happens) putting them in the fridge to consume long afterwards (as part of a cold salad the next day for instance) will partially reassemble the chain of carbohydrates, hence lowering the glycemic index once again.
This is an average at best video on nutrition for athletes but people will listen because it's coming from a likable former pro cyclist. Here's one issue - to take advantage of the glycogen (stored carbohydrate in the muscle) window Phil says "when you finish a ride slam a protein drink with some carbs in it" What everyone heard - I need a protein drink. FYI - Your muscles can store upwards of 500g of glycogen. Specifically he recommends Muscle Monster (presumably one of his sponsors) which contains a whopping 10g of carbohydrate. That's not going to get the job done. If you want to take advantage of the glycogen window I suggest 1-1.5 g of carbohydrate per kg of bodyweight.
Definitely interested to know more about nutrition. Good video.
Filming by: Quentin Quarantino
that made me laugh!
1:13 skip he fridge. My Chinese grandmother says “Lěngshuǐ bù hǎo” Cold water is bad. Especially no iced beverages. ☺️ Greet video man! I’m new to cycling and want to up my nutrition. Thank you for the info.
Science does not support cold drinks being bad.
@@stuartlichty4250 *Little science. Pretty much all of China believes this and they live forever. So…
@@f0t0b0y I don't do cold drink. I believe it's bad for the metabolism rate.
@@jojoanggono3229 Right on. Most of the world believes this.
Interesting take on eating before bed. My understanding is that insulin will reduce your growth hormone levels and so eating before bed will reduce recovery through the night. Anyone got an opinion on this?
Great video Phil! Thx. for the information!
Good stuff as always Phil!
Thx
some great advice..thanks buddy
Good shit bro, you've earned yourself a new Sub
What did you take out of the microwave 12 seconds early?
Hey Phil, all the info is spot on except for the eggs and bacon. I’m not a nutritionist either but to watch oatmeal portions and keep eggs and bacon in your diet seems totally wrong if your trying to loose weight, maintain weight or even keep a healthy diet. Keep going after those KOMs. Cheers!
nothing wrong with oatmeal
I always eat big bowl of oatmeal before a ride. It's worked great as a pre-ride meal for me. It's funny, I've learned more about nutrition just from taking up cycling than I ever did in school...
Thanks for sharing, Phil!
@jenomsedivam More like what you studied. Pretty close though
First is the carrot, beet, pineapple juice, with a dash of salt and apple cider vinegar. Then oatmeal and 2 poached egg work great for me, and a small coffee please.
Interesting about the nighttime snacks. I read somewhere else that avoid rating after 8 in the evening is good for weight loss because your body is in a fast for at least 10 hours
I'm a truck driver, I can't drink that much water. I end up really thirsty before my ride home.
Thanks for the tips, please keep them coming.
What size dumbbells should I be lifting to get guns like yours ?2 lb er’s ? 1’s??
I do 10 reps of looking at 1 lbers and I’m sore
Hey lol . It’s only envy on my part ! I love your videos and thank you for all the info! Glad you have a sense of humor these day’s !!!
Very solid advice, even if not trying to lose weight.
Did he say that kale is better for you than cookies? Weirdo.
Big Kale
Thanks Phil!
thx for this video! So much excited about content like this
Great info as usual Phil. Do you guys ever use creatine during off season training? I know it makes you hold water so not great for your weight but is one of the only supplements proven to work, to aid recovery and muscle growth.
I don't know if phil does but I saw a video somewhere at some point where a Trek-Segafredo nutritionist mentioned it, not sure how much they actually use it or if they were just pushing the sponsored product but the rationale was that it was one of the few well-studied and approved supplements.
Great points. Just thinking now that the Olympics will be postponed again maybe you can still qualify? Would love to see you back in action 😁 after your crash
I'm eating a bowl of ice cream while watching this. Did a hammerfest today, so this vid with a bowl of ice cream ,... :) good way to
end a nice day.
ye but according to this video you dont have to watch your fat and protein intake, only carbs, so plenty of fat intake with icecream especially good before bed for those lean gains!!
cormac mcgeough except all the sugar lol
@@listamon nah, he said fat AND sugar before bed
This is very helpful, thank you!
Loved it Phil 🤙
Yes, you do have to force kale down. You called it, Phil. There is nothing that will pretty that stuff up
Massage your kale! It helps.
Very good Phil, some good pointers and not full of waffle and BS like you get from "experts". Thanks. 👍
Seriously, love all this good content and advice. We all have trouble with keeping things, such as weight, in perspective. Eat healthy, eat enough.
Phil - taking out any possible sponsor-jaded answers, do you feel that taking vitamins/supplements are necessary? Multivitamins or any other individual vitamins, or do you just eat and let your body do the rest?
He has said in his book that he will take multivitamins for when he might not be able to get those nutrients from food, for example travelling.
If you eat a good diet you do not need supplements, but the supplement industry will want you to believe differently.
Good content. It’s all about the insulin, and nutritional timing. Look up insulin sensitivity and resistance and go from there.
Insulin is a storage hormone. Food gets stored as either replacement glycogen in muscle or liver which is good or as fat if your glycogen is already topped up. Fat burning/(oxidation) only happens when insulin levels decrease, and glucagon increases to meet the energy requirements.
Eat after your workout, and turn it into an opportunity to build lean muscle, and not just replacing glycogen.. it’s about the right foods at the right time.
Just cutting calories without understanding the importance of nutrients is a plan for disaster. It can destroy ones metabolism. Consider time restricted eating, aka intermittent fasting, to optimize fat burning and growth hormone for muscle recovery and growth. Eating whole nutrient dense foods naturally satiated and you will naturally eat less.
Phil kind of got around talking about a keto genic diet without saying it. The processed food industry loves their perpetual customers and has gone to great strides to demonize words like keto. Keto is burning fat.
Ketosis is actually a sliding scale for athletes. It depends on level of fat adaption and activity level for the day, and what your goals really are. Losing fat, eat less often, but eat whole food. Gaining muscle, workout and eat the right types of carbs and quality protein at the right time.
If you want to go hyper low carb, for fat loss, do it in the off season. It can take weeks to get fully fat adapted and strength to return.
You can’t out exercise a bad diet!!
What would you recommend on and before a race day? Just wondering :)
Awesome insight seams like you know your stuff man!
Spencer Wight provided you have been eating right, eat about 400 calories about 2-3 hours prior, rolled oat oatmeal, (not instant) nuts berries. I add cranberries because I need the iodine due to low thyroid. Thyroid meds almost cut to 50% since adding cram berries.
You should add a banana or 2 if it’s a long race and carry one or 2 with you. Easily digestible and good about an hour in. Day of I usually have a couple of eggs a few hours prior as well. Day of race, coffee when you get up and just prior. No sugar.
@@mtnbikehead If you're really hyperthyroid you would know that caffeine is one of the worst things for your condition. I see many cyclists stopping to down caffeine laden energy drinks containing. Caffeine is a heavy duty diuretic and too much can lead to dehydration. Body builders traditionally take diuretics to shed excess body fluid in the effort to loo "more cut" muscularly.
@@mtnbikehead what does cram berries do for hypothyroidism ml
Not pro. not a racer but i do throw down lots of mtn bike miles. I'd like to hear what you all say about beer or other cocktails.. Is a shot of whiskey better than a beer? love riding and wiling to make adjustments but I like my beer.
You mean to tell me my Phil’s cookie diet is not going to work?
Glycogen window was a big thing I had to learn the hard way
On the topic of slamming water, I understand the principle but where do you pee on rides? I have been having the issue lately with an increased water intake I don't really know what to do if I have to pee every say 20 or 40 minutes
Great tips!
Thanks
Great video, thank you.
Phil, how much do you eat while on the bike and what kinds of foods do you eat? Cheers!
That episode is next or coming soon, he mentioned at the end ;) .
Just discovered your channel - great one! 👑🙌
Loving those tan lines mate. Look just like mine!
Thank you very much for this Phil and I truly appreciate how easy you make it. Question though if I may; is slamming water okay? I've been told to sip throughout the day. Put a better way; do I slam in the morning and then sip the rest throughout the day? Thanks so much in advance.
yes.
Hi Phil!
Are you accepting paid sponsors on your channel? Please let me know.
Thanks phil
Every time you said slam I ate a donut 🍩
Your website link isn’t working Phil, I think because there is no https
It's a big advantage on not eating when your arms are too skinny to lift food to mouth!
Holy arms Cookie Monster
just an example but if i eat 100% carbs but still am i a deficit will i lose weight?
Just SLAM it!
Appreciate the nutrition info - always tough getting that right.
Thansk a lot for the tips!
Phil, what do you think about fasted training? I usually do 3 fasted training per week around 1 hour in bike indoor. Currently with Zwift hahaha
Nacho Fdez zone 2 is good burns fat
Nacho Fdez If you exercise low on sugars you will not have the energy to burn the fat you need.To think that you’re burning fat and not glucose while fasting is wrong thinking… You won’t have the zip in the energy if you’re well on sugar… Sugar burns fat.
@@dougowens4508 you mean, I need to eat something with sugar before a fasted training, right? Probably I didn't get it
@@dougowens4508 I usually eat 10 hours before to fasted training and I take a caffeine capsule and I start my training in low intensity
Phil - Regarding #1 (hydrate) - What is your thought/guidance on when to STOP hydrating before medium to long rides? Can't pee over a 35-50-75 mile ride too much.... do you stop drinking 2 hours before; 4 hours before; when?
Really good thanks
Do a video on blood doping that's what we want to know
Kale and water for the win😂
me being considered a people who knows a lot about nutrition, just learn that i should prolly thanks myself for the good habits instead of blaming myself for my bad habits
I agree about the water .. only difference is I hate cold water - I leave my water out, so it’s room temp or “cool”. If it’s colder than that I just can’t get enough down.
I stopped eating fruits and vegetables. They contain many toxins and all are inflammatory. Plus the cause massive digestive problems. All I eat is animal meat and fats. The body gets every simgle thing it needs from meat and fat. And the body absorbs those nutrients very easily. I get tons of energy while riding just from burning fat… took my body a very short time to adapt off carbs.
I sometimes nibble on Pemmican while riding, but it’s usually just a couple ounces. The energy content in those things is so high, I usually end up with just a bite or two from a bar.
Your videos are great :)
Those early morning rides, eating at 4am, riding at 5 is hard, any quick tips
Sleep is important for performance, getting up at 4am is brutal man respect
@@davidwalden444 👍a norm in Durban South Africa, The road are a little more safer whilst the bad drivers are asleep. I use a carb only drink before and during for those intense rides. I prefer a natural healthier option on carb loading.
at the end of the day- fill yourself with water and calorically empty vegetables
5%....daaaang
Thank you!
You said to keep the insulin not so high thru middle gi food, but then said to consume some sugary and fat before bed, isn't it fattening to rise insulin just before going to bed?
Not really your body is not that sensitive. If you run the right calorie balance you can either maintain or lose depending what you want and the whole insulin thing is way overdone. Keep it simple.
@@marcdaniels9079 thanks for the input!
Sound advice.
Great, I was surprise with the last one😁
why do pro eat so much rice what is so special/good about rice?
Top tips