Science-Backed Nutrition Plan for Cyclists | Cycling Science Explained
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- Опубліковано 22 чер 2024
- Caloric deficits are commonly used to try to lose fat and gain muscle at the same time, but a new study showed that if the deficit is too big, it can have detrimental effects on performance in an alarmingly short period of time.
So what can you do to optimize body composition? Calculate your energy availability based on your goals to know how much you should eat outside of training, use an optimized macro ratio for your daily nutrition, and fuel your workouts based on the research-backed instructions in this video.
Consult with a medical professional and/or expert in the field of dietetics when you are undertaking changes that could compromise your health.
// STUDIES REFERENCED IN THIS VIDEO
Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females, trainerroad.cc/Oxfeldt2023
Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure, trainerroad.cc/Wang2010
Hungry runners - low energy availability in male endurance athletes and its impact on performance and testosterone: mini-review, trainerroad.cc/Cupka2023
Direct and indirect impact of low energy availability on sports performance, trainerroad.cc/Melin2022
Reducing energy availability in male endurance athletes: a randomized trial with a three-step energy reduction, trainerroad.cc/Jurov2022
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Calculator plz
A calculator would be valuable, especially if it prompted you for the input weight
Yes PLEASE for the calculator!!! I need that in my life!!
Would be cool to have that!
That's an awesome video! Not too long, not too short and explained very clearly
So glad you enjoyed it!
Yes. Much better than „shorts“
And not too long
Calculator 😅
A calculator would be awesome. I have been struggling for about a year now and all signs are pointing to RED-S. Thank you for this clear and concise explanation!
Calculator Please ! - Awesome video, more like this
Thanks for the feedback! More videos coming :)
Ok love this & saving for later. Clear, concise info and a simple plan to be able to put it into action, thanks and awesome work 👍
Love to hear it!
Yes, a calculator would be super helpful! :)
Ok, now I have watched the video four times to get every bit of info. Best stuff I have heard in a long time about nutrition. I like like like the defined plan. Keep this stuff up. Up there with the best content for athletes on youtube
Great video and I like that you covered the basis on why eating enough is important for everyone and gave concrete instructions on a way to calculate macros and ideally lose fat.
And yes to the calculator!
Thanks, Jeff!
This is absolute 🥇🎖️ gold! All this I have learned over the past year. I was trying to track down feeling like crap and having low T. I first learned about REDS and the whole your body priorities functions over other things. Started tracking my macros now and learning more and more about nutrition. This is honest the X factor! If you learn this and nail it. You will see huge jumps in your performance and training!
Id pay good money for TR to add that calculator please
Congratulations! I can’t remember watching a more informative and relevant video. Awesome.
Thank you so much!
Great video, perfect length, perfect pace, great content. Let's see that calculator!
Glad you enjoyed it!
Awesome video! I have watched it a couple times to take it in. A calculator would be great. Thanks for making these!
Yes - getting your engineering team to develop OEA calculator would be a fantastic resource for us! And, the production value of this video is amazing.
Great explanation Jonathan and good advice to start high and drop the cals/kg to find your optimum level. Keep up the great work on the App and videos.
Thanks, David!
- Jonathan
Great video. Commenting for the calculator 😊
It's like they noticed my reported weight has kept going up and wanted to give me a hand to drop weight in a better manner. Thanks TrainerRoad!
Weight *aaannnd* power???
@@TrainerRoad Gotta get up those hills much faster! 💪
Hi TrainerRoad - funny story: I am in the video at 4:14 in the stock footage haha. I also just finished my MPH in nutrition in dietetics and am an RD who works in eating disorder treatment. Happy to see you bring awareness to REDs! Just a note - would always recommend adding a disclaimer to videos to work with your primary care provider and a dietitian (RDs with a specialization in sports will have a CSSD by their name! And eating disorder providers will likely have CEDS by their name, but not all eating disorder providers carry this credential) when attempting to lose weight. Thanks again for talking about this!
You're famous!! That's a great point on the disclaimer and an oversight on our end. We'll add this to the description and to future videos on this topic.
Wow, this was a really well edited video, you guys!
Thank you!
Yes for the calculator!!
Love this format!
Love that you love it!
Calculator and article with all that info written down please! Keep up the great work!
Brilliant video this, thanks TR team 👏
I'd love a calculator, but even a blog post that I could refer to easily rather than coming back to this video would be fantastic! Thanks for the insight!
Calculators plz!❤❤❤
This is exactly what I needed! Please please please get a calculator going 🙏🏾
Wow that was quick!!! Great video!!!
Great simple and precise explanation Jonathan, even though I will need to watch it again too much information there!😂
A calorie deficit of 900 calories is huge.
It's more than is typically suggested as a "safe" deficit, but it falls very much in line with a skipped meal. ... At least for us Americans 🍔 😆
I'd love to see a similar study with half the deficit.@@TrainerRoad
although most people will still be in an overall positive calorie balance ;] !@@TrainerRoad
Great video Jonathon! Yes, yes calculator please!
Thank you, Peter!
- Jonathan
Calculator = yes please, that would be as I am dealing with weight loss currently
I've read the paper. I think the physiology is sound and as a proof of concept addressing the metabolic response to extreme caloric restriction on muscle metabolomics is interesting and of value. However a 900 calorie/d restriction is of course extreme and perhaps the responses don't necessarily reflect the responses to more modest restriction. The concluding advice I'm sure is reasonable!
Agreed. Modest caloric deficits are more sustainable and less risky. The negative impact of the common use case of skipping a meal, however, is often underestimated.
@trainerroad: but is the negative impact of skipping a meal (presuming a person has some adipose tissue they can afford to lose) really a negative? Skipping a meal (thus keeping insulin repressed and glucagon active) is an entirely different proposition than simply reducing caloric intake across all meals, but continuing to eat throughout the day. The reduction of caloric intake across a ‘normal’ meal schedule is very likely the cause of the large drop in BMR found in this study.
A calculator would be great! Great vid too! 😊
Great explanation and calculator please!
Excellent & informational video. Calculator would be extremely helpful!
Adding a calculator would be invaluable to have! Thank you for considering it!!!
Wow, top explanation with great analogy.
Great Video! Cutting the KCal in half is very drastic and it is no surprise that the bmr dropped. In terms of weight loss you shouldn't drop more than 1% of you body weight per week in order to prevent severe much muscle loss. If you you are a 125lb female that would be around 600kcal deficit (very restricted) , diet breaks would be highly recommended to reduce impact on the BMR. Increasing Protein is also a must during those restrictions in my opinion. A Calculator would be great!
Great advice on the diet breaks!
Awesome! 🎉
Good video, calculator will be a great value add 👍🏼
This would be a wonderful addition. Yes for the calculator
Great video, thanks!
You're welcome!
Great video! Calculator would be awesome. Thanks!
Great format and information! If I consume calories right before my workout, should those calories be included as Intake calories? If so, what is the time range before the workout that would be considered as Intake calories, for example, 10, 30, 60 minutes? I remember from a few years ago, Amber said that the window for post ride recovery was more like a garage door rather than a window. I do not remember if you covered pre-ride calories. Thank you in advance!
As an overweight cyclist 20kg into a 35kg weight loss goal, while still trying to get faster, I am in love with the concept of a scientifically backed formula for calorie consumption. Thank you TR!
My problem is much more than 30*FFM (as measured by Garmin index s2) grinds my weight loss to a halt.
Is this a case of YMMV? Should I look at validating my scales FFM/body fat estimate? Could it be the distribution of macros of my diet?
I use MFP for calorie tracking and tend to be on the pessimistic side of any unknowns and use a power meter to track workouts, so I’d like to think they’re not miles out
There's nothing really wrong with running a 900 calorie deficit as long as you're getting all the macros you need. I started TrainerRoad and ran a similar deficit all the way until summer, lost 30 lbs and gained 80w on my FTP in the process. Now I've stayed the same weight and have added another 35w on top of that. Just have to be smart about how you do it, don't cut out so much food that you're not getting the correct amount of protein or not enough carbs for your workouts!
Way to go! That's a huge accomplishment. :)
Macros are calories so I'm not sure how that works. You can't get macros without getting calories. Might you be referring to micro nutrients?
@@timtaylor9590
"You can't get macros without getting calories." - This is true. However, you can eat calories that don't have the right composition of macros. For instance gummy bears are high in carbs, and low in protein, fat.
If you eat the right foods, in the right quantities, you can remain in a deficit while still taking in adequate macronutrients.
@@liamcooper3836 define adequate? Isn't that the very debate being had. Sufficient macros for optimal gains. Sure gains can be made with different ratios of macros but no matter the ratio if youre getting an adequate amount then by no means would it ever be considered deficient. In my experience having a balanced macro intake is best because it's easier for the body to use carbs for fast energy, fat for longer, less intense sustained efforts, and protein for rebuilding. I wouldn't recommend using protein for energy unless you're trying to make an extreme body composition change like cutting body builders. I don't see an advantage in restricting any one macro if performance and gains are the goal. Again restricting one or two macros isn't calorie deficient, it seems the original commenter is confused or mis worded it.
I think it also depends what your current weight is. Running a calorie deficit of 900 cal if you weigh lets say 155 lbs (70 kg) is drastic. Whereas if you have an additional 30 lbs to lose which is mostly fat then losing 900 cal while maintaining a balanced diet is okay.
Brilliant vid guys :) well done. A calculator would be excellent please create one guys.. Pete
Thanks, Pete!
Yes would love that calculator
Okay I’ve watched this a few times now. Super helpful. One question: how does fasted riding and fat-adapted training factor into this? For example, is doing the occasional 45-60 minute endurance ride first thing in the morning (fasted) doing more harm than good? Or is that still okay if you adequately replenish afterwards?
Also interested in this answer
This is really useful information, thank you! A calculator would be fantastic ;)
Great video! Like the science. A calculator would be really useful!
Thank you!
Great Video!! A calculator would be awesome!
Calculator and information/article. This is amazing information!
Sounds like a full time job just keeping track. Way above my pay scale.
this is superb!!!!
Thank you!
Calculator would be great! Will watch this again..good stuff.
Well done video 👍🏻
Thank you!
Yes please for the calculator!
I would love a calculator, great video!
Thank you for talking about female athletes 🤗
You're so welcome!
Big YES to the calculator
The calculator is a great idea!
Would love a calculator for this. Our family grew this year, and focus has not been on riding/health. Put on a decent amount of weight and need to get healthy again, fast is a secondary goal. Might be nice if the calculator had some sort of way of weighting your goals (IE speed, vs winter weight loss with no cycling goals in mind)
Great vid, a bit heady. Could use a quick post on your site or somewhere -WITH CALCULATOR- that summarizes this in print.
Calculatooorrrrr pleeze. Thank you!
Excellent, clearly presented. Sign me up for a calculator.
I was thinking "I wonder if Trainer Road has a nifty calculator for this" and right then you said we should comment if we'd like a calculator for it!
Fantastic video! Really refreshing to see the 'eat less, move more' spiel debunked 👏
Glad you enjoyed it!
I would absolutely love to see a calculator!
Great stuff, calculator vote!
Calculator would be amazing!
Calculator please
I’m interested on the OEA calculator ❤
Intriguing review. A calculator would be great !
Calculator please with maybe a v2 that allows for exercise input to adjust beyond just day to day. Also, thank you for including a study with women they are so few and far between so as a female athlete I appreciate it and hope more companies continue including females in studies
Made a quick calculator in excel from the video and giving it a go for a few weeks!! Having trouble hitting the 65% of total calores in carbs tho
Great job on the video, calculator please!!
Calculator? Yes please!
This video was super helpful. But... 90g of carbs per hour on the bike seems like a LOT. That's more than 4 gels or equivalent per hour. It makes sense in terms of energy balance, I'm just not sure how I could sustain that kind of intake, and I'm concerned about the impact on my glucose levels both during and after the ride. I'm not diabetic but I'm old enough that I don't think my insulin response is what it used to be.
I've got pounds to lose for the sake of climbing and even more importantly for health in general. I need to be in caloric deficit to lose weight, but don't want to lose muscle mass. I am eating more protein than before the path to a smaller and lighter me began, and weighting it in the AM. I have to rewatch this video!
Keep up the good work!
it would be interesting to see the difference in muscle loss related to initial body fat percentage. for those with more fat to lose, would their body hold onto the muscle?
Yes please for that calc...
A calculator would be excellent. Thanks!
Hi @trainerRoad . Just to clarify are you saying the OEA*FFM calorie number is the amount of calories to consume independent of the workout calories? and then add the workout calories to that. For example a baseline OEA*FFM is 3000 calories, and if I do a 1500 calorie workout, should consume 4500 for that particular day. Is this correct? Thanks!
That's correct!
It could be worth making this more clear in the future. Great video though. @@TrainerRoad
Is there an update on the calculator, by chance? It would be fantastic
Calculator would be awesome. Especially if it knew what your workout was like / is for the day so it could recommend caloric and macro intake. I would (probably) be good with paying a little extra each month for it. Keep it when wanting to maintain or loose some fat.
I’d be interested in the calculator with sliders to adjust up and down. I’m very interested in where you came up with the 65/18/17 calorie split. Also is the percentage calories or grams of macros?
Calculator is a great idea!!
Sorry, if i missed this detail in the video - but should you count your workout-fueling as a part of the "OEA"? If my OEA is 2700kcal a day, and I have a workout burning 1000kcal - should my during- and postnutrition count as a part of the 2700kcal or is workut-fueling not a part of the calculation her?
Interested in this answer too. Obviously how much you train matters. The optimal oea plus my training would be too much for me. However the 30 cal/kg ffm isn’t enough for me without adding in the training calories burned.
My question would be: if you did early AM cardio zone two workouts, but all HIT and strength workouts with full nutrition would you get the best of both worlds?
Calculator please! Can you also connect it to the workload that I have as measured in my TrainerRoad workouts?
When you complete a graphic, please leave it on the screen for at least one whole second. Would love to have a few secs to take it in, think, calculate a bit, etc. Thanks in advance!
So far I’ve used a ratio that some bodybuilders use. Basically aiming to hit 40% protein calories where carbs and fats fall into their own place.
For any rides I have a decent pre ride meal. But generally don’t fuel for two hour endurance rides.
I do want to start fuelling during my rides.
When I initially started my deficit I saw a 20% drop in performance. But have started to make gains again with a consistent week over week increase.
I’m trying to drop from 92kg to 75ish.
Hi TrainerRoad - Not sure if this has been covered somewhere else, but i'd love a way to sync HRV (and or other training readiness) data into the training program .. either through allowing us to sync a device or even input the numbers. These surveys having us disclose perceived data can dont seem optimal if theres real data available to use. Thanks!
That's something we'd like to do as well, but not immediate plans with all the other stuff we are building :)
Big shout out to your video editor. Very well done. Engaging and solid pace, sound design, flowing transitions, balanced humor, all around good work. @@TrainerRoad
amazing video!!!we want calculator
Great video, the only thing you’re missing is backwards hat Jonathan making fun of regular Jonathan. 😏
I would love a calculator!! (Tr subscriber too)!
A calculator or even a calculation in the app would be fantastic
Yes on the calculator!