UA-cam is littered with this information. There’s hundreds of thousands of videos saying exactly what’s in this video 😂 where you been mate… this is the most basic of sports nutrition haha
I asked you on one of your last vids what your protein consumption was primarily after a ride. And I get this.😀 Very helpful to hear Steph's perspective on this Cam. Much appreciated. When I started cycling I had a hobby of weight training for years prior. Her recommendation is about what I've always done after a bike ride or weight training session 30-40 g's of protein 50 g's of carbs but can go much higher after longer or harder rides.
Thanks for the tips! Especially eating soon after exercise when the next session occurs shortly after. We have to consider it may take hours for food eaten to be converted to muscle glycogen due to factors like gastric emptying (stomach to intestine), absorption (intestine to blood), transport to liver or muscle, and conversion to glycogen in liver or muscle. Similar for drinking; consider that the gatric emptying rate of fluid tops out at about 15 ml/min according to the literature; this rate is slower than many cyclists sweat rates, so dehydration is inevitable for most cyclists (as is carrying a belly full of fluid, if you try to match sweat rate with drinking rate). 😂 👍
I agree. On a 1h20m run yesterday, I lost 4,5kg in fluids! Managed to drink 1,2L during, but by the end I was feeling like I was forcing it and the stomach not emptying accordingly. Running is even worse than cycling in respects to managing sweat loss.
Great video! Just a thought: why would you choose between protein and carbs post training? Unless you are isolated in the woods, is there any reasons not to consume both?
Very useful and to the point information, as usual. I guess many ppl don’t even realize the privilege that it is to have this kind of information accessible and for free. Thank you!
Perfect follow up to Neill the other day. Got me researching proteins too. Is there an absorption speed difference between Whey protein isolate and whey protein concentrate? Does that even matter because as you say, it's the carbs we need if backing up the same day.
In regards to absorption, WPC and WPI are very identical despite common online discussion. Overall daily protein is more important than the choice between WPC vs WPI. If I was buying protein it goes in this order: Hydrolyzed protein, WPI, WPC.
I'm in two minds about post ride protein for my body type as I don't seem to catabolise protein post long workout like others. I prefer carbs during and post ride as that's something I notice if I don't get enough.
Protein is mainly for repairs Your body is going to get the protein it needs even if if has to use muscle to get it. Sorry i dont make the rules but muscle is hard enough to get why wast it.
Tin of sardines, an avocado and 4 thick Orkney oat cakes (60g carbs, 8g fibre) does the trick.... I tend to stay away from Frankenprotein and definitely minimal plant proteins as most are poorly bioavailable to humans....Mind you since I started fueling a LOT more on the bike not feeling ravenous at the end of a ride and recovering better too.... (Recently got up and was chasing a markedly changed "weather window" so ate 2 oatcakes, went out was probably dehydrated after 8hrs sleep and during 64km ate one 22g gel.... Humid and windy was the worst bike ride in years, legs were like wood)
Only you Steph & RCA are giving such important and professional compact information away totally free on youtube Thank you DD.
UA-cam is littered with this information. There’s hundreds of thousands of videos saying exactly what’s in this video 😂 where you been mate… this is the most basic of sports nutrition haha
Love listening to Steph talk and how she can adapt to different situations as everyone is different. Always very helpful.
I asked you on one of your last vids what your protein consumption was primarily after a ride. And I get this.😀 Very helpful to hear Steph's perspective on this Cam. Much appreciated. When I started cycling I had a hobby of weight training for years prior. Her recommendation is about what I've always done after a bike ride or weight training session 30-40 g's of protein 50 g's of carbs but can go much higher after longer or harder rides.
I currently have a 55R/45L power split. Is that something to worry about and is there a way to make it more equal?
Lovely channel btw
Thanks for the tips! Especially eating soon after exercise when the next session occurs shortly after. We have to consider it may take hours for food eaten to be converted to muscle glycogen due to factors like gastric emptying (stomach to intestine), absorption (intestine to blood), transport to liver or muscle, and conversion to glycogen in liver or muscle. Similar for drinking; consider that the gatric emptying rate of fluid tops out at about 15 ml/min according to the literature; this rate is slower than many cyclists sweat rates, so dehydration is inevitable for most cyclists (as is carrying a belly full of fluid, if you try to match sweat rate with drinking rate). 😂 👍
I agree. On a 1h20m run yesterday, I lost 4,5kg in fluids! Managed to drink 1,2L during, but by the end I was feeling like I was forcing it and the stomach not emptying accordingly. Running is even worse than cycling in respects to managing sweat loss.
Great video!
Just a thought: why would you choose between protein and carbs post training?
Unless you are isolated in the woods, is there any reasons not to consume both?
Very useful and to the point information, as usual. I guess many ppl don’t even realize the privilege that it is to have this kind of information accessible and for free. Thank you!
Amazing content. Just what i needed for a planned tough week.
Excellent info thanks guys 😊
Perfect follow up to Neill the other day. Got me researching proteins too. Is there an absorption speed difference between Whey protein isolate and whey protein concentrate? Does that even matter because as you say, it's the carbs we need if backing up the same day.
In regards to absorption, WPC and WPI are very identical despite common online discussion.
Overall daily protein is more important than the choice between WPC vs WPI.
If I was buying protein it goes in this order: Hydrolyzed protein, WPI, WPC.
Any recomendations for a good protein shake? Thanks in advance and ride safe :)
one off-topic question, can you explain why most carb-products in cycling don't use cluster-dextrin in it??
Which electrolytes powders or liquids have glycerol? Thank you.
Is a choccy milk enema better than a coffee or juice enema for recovery?
Best to both to be sure :)
I'm in two minds about post ride protein for my body type as I don't seem to catabolise protein post long workout like others. I prefer carbs during and post ride as that's something I notice if I don't get enough.
Protein is mainly for repairs
Your body is going to get the protein it needs even if if has to use muscle to get it. Sorry i dont make the rules but muscle is hard enough to get why wast it.
Love these vids, super informative and useful. The fact that she is gorgeous doesn't hurt either 😉
Nice
Great news about coffee! I'll never ride with water in my bidons again!
Good amount of carbs in a bowl of rice crispies and breakdown quicker due to being puffed .
Dear Steph Cronin, your beautiful skin, is this the result of nutrition or skin lotion or genes . . . or all three?
Tin of sardines, an avocado and 4 thick Orkney oat cakes (60g carbs, 8g fibre) does the trick.... I tend to stay away from Frankenprotein and definitely minimal plant proteins as most are poorly bioavailable to humans....Mind you since I started fueling a LOT more on the bike not feeling ravenous at the end of a ride and recovering better too.... (Recently got up and was chasing a markedly changed "weather window" so ate 2 oatcakes, went out was probably dehydrated after 8hrs sleep and during 64km ate one 22g gel.... Humid and windy was the worst bike ride in years, legs were like wood)
Do what ever the tour de France racers do to recover, simple.
She knows nothing! Do a High Carb/Low Fat diet. No Oil. A lot of Sugar Water Sleep. Durianrider Protocols. Carb Up!
Go away troll
You are damaging your lever mate. You need olive oil and honey, reduce the refined sugar. Eat eggs.