It's great to have a better understanding of the impact of nutrition on the body - heavy exercise or not. These videos with Steph are the best ones I have ever seen. Thanks for exposing such a great knowledge base. Paying attention to what we put into our body is key to good health.
An interesting and informative interview snippet. Steph has a no nonsense, authoratative style that is very confidence inspiring. If it helps anyone, my protein/calorie intake is as follows: 102kg, 203cm, cycle 10-12hrs a week (sometimes up to 20 in summer, never less than 8), resistance train 3-4hrs a week, fairly physical job, 39 years old, very lean. 6500kcal a day, 220g of protein typically, with a good diet. Minimal ultra processed food, a lot home made, nuts, berries, wild game and oily fish. We live in Sweden, so a lot of wild boar and blueberries! My weight is stable and my energy levels are generally very good. I do make an effort to enchance my protein intake a bit, and feel it's necessary given my energy output.
One alternative is to use some sort of lactose free recovery beverage. There are many commercial beverages, but you don't need to buy the stuff sold at your local bicycle shop. You can buy something at the store if available.
20 to 40 g of protein per meal is a large range, how do you know if you're consuming too much either overall per day, or per meal? Is there a body message to look for?
I can't imagine long rides on gels and sugar mixes. Anything above 100km automatically means bringing or buying real food. Finding what works for each rider is really to experiment with different foods. Mid-ride, my stomach can't take high carb foods (reflux and bloating), but really easy with snack salami sausages for example.
Well for me real food does not work. I made that mistake few times. Worst was pizza at restoraunt. After eating that I felt weak and had to drink abnormal amount of water for the rest of the ride.
I don't wanna eat anything after a ride, or near the end of a long ride. Liquid food is easier to force down. At least for the first hour after training
The ratio of omega 6 to omega 3 is usually really high in our modern diet, which is inflammatory and inflammation is the root cause of many health problems.
If you are getting too lean add in more protein to stop further weight loss. Protein and fat are the most anabolic macros. Hence why bodybuilders focus on fat and protein intake to prevent getting too light. @2:35 truth!
so working this out...1.2 to 1.5g protein x bodyweight in KG means taking in between 20-30g of protein distributed 4 or 5 times a day in a varied and balanced way.
I would never recommend over .8 grams per pound of flesh. Remember your kidneys. Been building muscle all my adult life I'm sixty. I've gotten real good results over the years. That include exceptionally high intensity works outs to mechanical failure every work out day day. This includes high intensity cycling for my cardio training. I take .7 grams per pound. 2 grams per kg of body weight is much higher than .8 grams per pound fyi. To much protein and your body turns it into energy very expensive energy it takes almost as much energy to turn protein into energy as it provides. That's no good. Other than that i agree. Keepemcoming
.8 grams per pound equals 1.76 grams per kg of protein. That's at the high end of protein intake and may cause issues over the long term. Most folks need less than this unless they are in a high intensity workout cycle.
It's great to have a better understanding of the impact of nutrition on the body - heavy exercise or not. These videos with Steph are the best ones I have ever seen. Thanks for exposing such a great knowledge base. Paying attention to what we put into our body is key to good health.
An interesting and informative interview snippet. Steph has a no nonsense, authoratative style that is very confidence inspiring.
If it helps anyone, my protein/calorie intake is as follows:
102kg, 203cm, cycle 10-12hrs a week (sometimes up to 20 in summer, never less than 8), resistance train 3-4hrs a week, fairly physical job, 39 years old, very lean.
6500kcal a day, 220g of protein typically, with a good diet. Minimal ultra processed food, a lot home made, nuts, berries, wild game and oily fish. We live in Sweden, so a lot of wild boar and blueberries!
My weight is stable and my energy levels are generally very good. I do make an effort to enchance my protein intake a bit, and feel it's necessary given my energy output.
One alternative is to use some sort of lactose free recovery beverage. There are many commercial beverages, but you don't need to buy the stuff sold at your local bicycle shop. You can buy something at the store if available.
the max 40g protein per meal has been lately destroyed by a study.
btw. those squats at 03:35 are "suboptimal"
20 to 40 g of protein per meal is a large range, how do you know if you're consuming too much either overall per day, or per meal? Is there a body message to look for?
You will not manage to take too much protein. Don't worry about this point.
If u intake is higher than your body can absorb you will piss it out - so no worries 😂
How much do you weigh, 60kg to 110kg is a big range.
I can't imagine long rides on gels and sugar mixes. Anything above 100km automatically means bringing or buying real food. Finding what works for each rider is really to experiment with different foods. Mid-ride, my stomach can't take high carb foods (reflux and bloating), but really easy with snack salami sausages for example.
Well for me real food does not work. I made that mistake few times. Worst was pizza at restoraunt. After eating that I felt weak and had to drink abnormal amount of water for the rest of the ride.
I don't wanna eat anything after a ride, or near the end of a long ride. Liquid food is easier to force down. At least for the first hour after training
100km is my tipping point. Anything less and I ride on love ❤
I read somewhere that not having enough right kinds of omega 3 fats in your diet can reduce your lifespan as much as smoking.
The ratio of omega 6 to omega 3 is usually really high in our modern diet, which is inflammatory and inflammation is the root cause of many health problems.
Thanks for reminding me to take my fish oil tablet today :)
If you are getting too lean add in more protein to stop further weight loss. Protein and fat are the most anabolic macros. Hence why bodybuilders focus on fat and protein intake to prevent getting too light.
@2:35 truth!
Are there any food alternatives to fish? (the omega fats)
Nuts (walnuts in particular) , & Chia / Flax & Hemp seeds brother. Flax seeds are amazing. Hemp seeds delicious and full of proteins, all amino acids
so working this out...1.2 to 1.5g protein x bodyweight in KG means taking in between 20-30g of protein distributed 4 or 5 times a day in a varied and balanced way.
Good stuff 🙂
i had tilapia the other day and man I felt good. Do blood tests show omega's? I need to fit into my new neopro kit
Those squats were no reps (my inner monologue)
They are intentionally done 1/2 reps, typical for non strength athletes
I would never recommend over .8 grams per pound of flesh. Remember your kidneys. Been building muscle all my adult life I'm sixty. I've gotten real good results over the years.
That include exceptionally high intensity works outs to mechanical failure every work out day day. This includes high intensity cycling for my cardio training.
I take .7 grams per pound.
2 grams per kg of body weight is much higher than .8 grams per pound fyi.
To much protein and your body turns it into energy very expensive energy it takes almost as much energy to turn protein into energy as it provides. That's no good.
Other than that i agree. Keepemcoming
Did you delete your original comment?
.8 grams per pound equals 1.76 grams per kg of protein. That's at the high end of protein intake and may cause issues over the long term. Most folks need less than this unless they are in a high intensity workout cycle.
STAY AWAY from those gas station fridges with ULTRA PROCESSED garbage !
Low voiced, artificially lower, sound horrible