How Much Protein Do You Really Need For Cycling And Endurance Sport?

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Protein is essential for becoming a stronger cyclist or athlete in any sport for that matter, but how much protein do you need? Recently the sports nutrition industry has bombarded us with products designed to increase our protein intake, so how do we sift through all the information available to decide what is best for us individually? Join Ollie as he takes a deep dive into the importance of protein and how much you need to become a faster cyclist
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29 июн 2024

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Комментарии : 308

@GCNTraining 3 года назад

Do you always try to have protein immediately after a Ride or race?

@tobiasvonseydlitz3852 3 года назад

I started drinking whey protein shakes after road rides or gym workout this year, as I'm trying to get cycling fit and build some muscle mass up as well so then I think eating a lot generally and specifically also caring for (post workout) protein intake is quite important.

@johnsteinberg3618 3 года назад

Yes

@jasonmcgrody9472 3 года назад

Not usually. Or, at least, not intentionally. Protein as Ollie showed, tends to be really easy to get in your diet. My problem isn't too little protein, but too much.

@bobdouglas5774 3 года назад

Yes

@tomevans9192 3 года назад

I do but more because it fills me up and I don’t then eat all of the snacks

@pabloruiz3313 3 года назад

this is basically a dylan johnson video without bhd

@michaelb1761 3 года назад

For decades, I've heard as an American that I get more protein than I need. Then a few years ago, I started tracking what I eat and found that my "American diet" is actually high in fat and low in protein and carbs. I try hard and did cut down my fat while increasing my carbs, but I still can't hit 1g/kg on off days, least of all 1.6g/kg on days that I exercise hard.

@billinhouston3291 3 года назад

Yep. "American diet has plenty of protein." Not if you are an athlete...

@bear5197 3 года назад

Can we just have GCN Ollie already? New channel confirmed?

@phillipmurphy9672 3 года назад

Thank you Ollie.. This was very informative. This guidance will surely help me in planning for my future rides..

@BaneBlade76 3 года назад

Fantastic, informative, well presented, has certainly changed my views on protein and correctly fuelling myself

@alphie61 3 года назад

Great video - hoping there is one on carb intake in past videos. Going to look now! Thanks.

@PumpkinVillage 3 года назад

Very good presentation. Thank you for presenting the information in layman's terms. Take care, Al

@paulreidy1987 3 года назад

Ollie, you are enjoyable as ever. If GCN wants more credibility they should hire a licensed sports dietician on staff or as a consultant to screen these types of content. Nutrition is complicated and you present it in a manner the lay population can understand, but there are too many RU-vid folks throwing out unlicensed nutrition content.

@yoshidanoboru6037 3 года назад

Ollie’s comment about keto diets was brief but interesting. I would like to see that subject looked at in more depth especially when you take into account Jeremy’s experiment earlier on. I thought that was really insightful and could be built upon with Ollie’s input. Something to consider for a future show. Thanks!

@lennart7590 3 года назад

Informativ Video really enjoyed it 👍

@mikeainsworth4504 3 года назад

Great video Ollie and very timely for me personally. You have a habit of doing that, are you stalking me! Very unusually for a cyclist I have been trying to put on weight having lost too much since the middle of last year for a variety of reasons. I had been focussing on increasing protein as I didn't want to put on 'useless' weight in the form of fat that I just had to cart up hills. However, the more I have read - most latterly in the excellent GCN Plant Based Cyclist book, has started to steer me away from that - thank you for easily putting my mind at rest.

@KellyPettit 3 года назад

This is so great. Thank you! I kind of knew the general science around this but this helps explain it much better. I Will share it with my yoga obsessed wife has a load of bad information in her journal. lol

@billinhouston3291 3 года назад

Ugh. So much misinformation.

@chanigalgut1953 3 года назад

Ahh thank you for this!

@jasonree 3 года назад

Super useful! You have inspired me to go plan based for a bit! Having not considered nutrition to much have started to plan and look at nutrition. Thanks for spending the time on the research so we don’t have to...

@rikkiola 3 года назад

Def worth a try. I 'tried it' around 3 years ago and never looked back. It does force you to look at your nutrition and choices, but for me that's been enlightening and now i'm way more in to cooking, food selection etc

@oliverbridgewood3929 3 года назад

nice one 👍🏼

@UltimateBallaPOM 3 года назад

How's your journey so far?

@manuelmalagon210 3 года назад

Thank you Ollie.! 👍🏼

@kamucho 3 года назад

You know when Ollie's lab coat comes out some that some knowledge is about to be dropped! This has really helped me understand more about protein and how I should be using it!

@bluesthemoose 3 года назад

Please drop the background music in these videos, it’s almost subliminal but very distracting...

@krishnansrinivasan830 Год назад

Nice & Thanks :)

@tomeklubomir 3 года назад

Great video Ollie 👍 Couple of pointers... as you mentioned - good idea is to use protein supplements from a reputable brand - even better only use CERTIFIED products (to avoid ingesting traces of banned substances and hence possibility of returning positive doping test - even for amateur athletes) 2nd point - Yes you’re right that we don’t need to be stressing about protein intake immediately post exercise, as our priority is to restock muscle and liver glycogen stores first, but you’re talking 1-1.2g of carbs per kg of body weight per hour - that’s 70-84g of carbs in case of 70kg athlete esp. during “glycogen window”. Sometimes it’s not practical to consume such large amount of carbs post exercise (post race, evening training session...) but the good news is that eating smaller amount of carbs 0.8g/per kg/per hour with protein 0.2-0.4g/per kg/per hour (simplified ratio 3:1) can have similar results, as it stimulates endogenous insulin release and results in similar glycogen replenishment rates...

@MrGaryPeace 2 года назад

Great content. Would like to see more like this ,,,, that explains without ovrely simplfying .

@gabkoost 3 года назад

I ride 5 short rides a week of variable zones or climbs degrees before work (between 30 to 40k) and a longer one on the weekends (60 to 100). I do this for 3 weeks and then take a week off where i only do yoga, stretching, small runs or hikes. I find it VERY HARD to get enough protein with regular meals. Loading up on carbs is very easy. 2 plates of pasta and rice and you get TONS of it. But with thousands os calories a week burnt with cycling and the busy life at work, it's really a problem to get the grams of protein i need. On those days where i am far off i started to make myself a quick protein shake before bed. After a good 4 months of this i can already see differences in by calves, thighs and even shoulders for some reason. Performance is improving well.

@sammyngichabe8355 3 года назад

Well done Ollie👏👏👏

@timcostello4408 3 года назад

The Professor. The legend that is Ollie. Long live Ollie👍

@CarlBaravelli 3 года назад

Excellent. Nice summary. Protein seems to be generally misunderstood

@cwdemooij 3 года назад

That curry looks delicious! Do you have the recipe for us? I can’t find it in the book.. ☺️

@DrSomhairle 3 года назад

Loving this, would love the recipe for the curry, looks delicious

@michaelgurd7477 3 года назад

After watching the video I am now quite hungry. I would guess that the recipe has come straight from 'The Plant-Based Cyclist Book'.

@steffrees951 3 года назад

@@michaelgurd7477 It's not

@michaelgurd7477 3 года назад

@@steffrees951 Thank you.

@chrisvanbuggenum871 3 года назад

You know Ollie is tapping into those neuronal cells when he puts his spectacles on lol

@robbeattie3785 3 года назад

Yep... good vid mate

@stennan 3 года назад

Hi, could you do a follow-up on potential benefits of bcaa/eaa for endurance sports? It is not the same as full protein, but it does contain many of the same components.

@steffrees951 3 года назад

Thanks Ollie! As a seasoned gymgoer or recreational bodybuilder as you might call it coming into cycling again during lockdown it does surprise me that the intra-workout supplements that are commonly used during longer / more intense workouts pumping iron aren't more commonly used in the world of cycling i.e. BCAAs. During my cycling workouts I've been consuming a bottle of my homemade sports drink every hour. This consists of 50g Maltodextrin for the carbs and 10g BCAA supplement to aid recovery and prevent catabolism whilst on the ride. Perhaps it's something you could explore in a future video?

@billinhouston3291 3 года назад

I'm a big fan of maltodextrin. Gets the carbs in, sits so easy on the stomach.

@cschmitz Год назад

I had to pause the video at the beginning. The intro music sting sent my body into "alright let's get this vo2 max session going" mode 😂

@cb6866 3 года назад

I bought the book....I am an older guy. with a decent diet. .... I am going to use it for a bit and change my habits slowly. Thank you. How's Hank doing with it ?

@MrAusterror 3 года назад

Good job presenting this information for us. However I think the protein calculations for the chickpeas is a bit ambitious. From what I can find, the protein content for chickpeas per 100g is 19g when dry. Once you soak and cook them, the result is more like 9g per 100g of chickpeas.

@evant4715 3 года назад

Ollie/GCN Training; Good material - could we get something on other nutritional items such as creatine and BCAAs? Thanks.

@martinstenton3103 3 года назад

Creatine 🙌🏻 BCAA’s waste of money

@itsianwood 3 года назад

So many myths busted here! The s**t I've taken from my club boss and other athletes for not eating meat!!! Also the amount of protein needed has been dramatically overstated to me by so-called experts in my cycling community. Thank you GCN!

@nickbell6435 3 года назад

"where do you get your protein" "peas, beans, lentils, nuts, seeds, tofu...."

@itsianwood 3 года назад

@@nickbell6435 yes, all those and weigh protein , eggs ...(I'm veggie not vegan)

@the.communist 3 года назад

You dont need 1.6 grams though. More like 0.7 grams

@steveread1798 4 месяца назад

After a ride I just eat whatever is planned for the day. Never had a dedicated protein shake and on a Wednesday night ride often have beers and pizza with mates 😊

@ohne_speed 3 года назад

I'm sad you didn't touch the BCAA and other amino acid topic at lest a little bit, when you were talking about supplements.

@TomBryanYeah 3 года назад

Great video Ollie and GCN. Thanks for including some real science rather than some unsourced ‘Bro Science locker room talk’ which gets easily knocked around. Every person who asks a Vegan. ‘But where do you get your Protein from?’ should watch this. When someone asks me this I tell them I don’t even bother counting protein, I’m more obsessed with making sure I stock up on Carbs

@briseboy 3 года назад

Stocking up on fuel injection, as carbs are obsolete, is also becoming passe'. ( I clicked on a Masi ad t'other day, and choked on my bile to discover it was an E-bike) As the old song went - "She got legs, and she knows how to use 'em." There are twenty proteins registered in the TdF - only about 8 or 9 are essential, amine-o as they may be, since you acid.

@MrLuigi-oi7gm 3 года назад

"Now if you are a body builder, like me" 🤣🤣🤣💪🏼💪🏼🏋️🏼‍♂️🏋🏼️🏋️

@nathanwoodruff9422 3 года назад

I consume my weight in pounds in grams of protein a day. I spread this out over three times a day. I weigh in between 175 and 180lbs during the year. I am 6' 1" tall.

@Mrianmarshall 2 года назад

About 2.2 pounds in kg. So it looks like you’re consuming to much. Looks like we all Learned something from the video

@ruftytufty11 3 месяца назад

1 g per pound of body weight is what Peter Attia recommends. He is focused on general increase of strength, lean body mass, and aerobic conditioning. So, I am not quite sure what to believe.

@nathanwoodruff9422 3 месяца назад

@@ruftytufty11 I rode a bicycle 5,740 miles in 2020 where all the roads were open and vacant roads. I started the 1g per pound consuming protein in 2021 and rode 9,877 miles that year. I continued the same for 2022 and rode 10,034 miles, joining the elite club of 10,000 miles or 16,000Km club. The only thing I changed was protein and it was Nestle Nutrament Nutritional Drink. Believe what you want. You can find my totals on Strava. I only made it 4,854 miles in 2023 because I was intentionally hit by a car on July 11th, 2023 and didn't start walking again until Jan 19th, 2024.

@surelynotagain 3 года назад

So, a bag of pork scratchings with your post-ride beer and you're sorted!

@briseboy 3 года назад

Only if you have no desire to be able to see your pedals over your belly.

@Ystadcop 3 года назад

Most informative and as usual, very well presented. However, how many out there prefer not to infuse factory-made, additive-rich and expensive artificial foodstuffs? (I was going to use the term "crap" but thought better of it).

@mathewrose2951 3 года назад

I spent the morning making a 5 kilo batch of vegan "meat" that is a mix of black, red, and white beans with lentils, garlic, cumin, tumeric, and onions. Made burgers and topped with pesto and toasted pine nuts, it has all the protein you'll ever need without and question of what else might have been secretly added. We freeze it for multiple meals, but with 8 people, 5kg is only good for three meals.

@nickhumphrey4833 3 года назад

My best friend at Durham Uni specialised in Meta- analysis studies, the major problem with it is. As mentioned Meta- analysis combines all the RCT studies available on an area, in this case sports. But the biggest cost in RCT studies is, the Case study that accompanies the RCT. The case studies provide some sort of context to the RCT. The meta- analysis dispenses with that process- therefore the criticism is you end up with decontextualised evidence.

@chrisharvey5943 3 года назад

Yes

@bee8396 3 года назад

What about the 4:1 ratio of carbs to protein that's recommended for cyclists? TrainerRoad has talked about this in depth.

@ytyehyeh 3 года назад

I remember several years ago there was a news story about how whey protein was a developing environmental problem as an unwanted byproduct of the industrial production of greek yogurt that at the time had exploded in popularity. I guess somebody figured out how to make good use of that whey rather than dumping it out onto fields or whatever yogurt factories were doing with it. I think I've even seen yogurt in the market with extra protein in it, so maybe they're not even separating out as much of the whey and are just blending it in these days?

@pieterjongepier6923 3 года назад

cycling is one of the most endurance based sports there is though. i believe the more you go towards strength based sports, the more protein your body can make use of. that doesnt mean solely strenghtraining, but anything thats just not as incredibly endurance based as cycling

@briseboy 3 года назад

A VERY interesting study done a year or two ago on increasing endurance, showed that, for high level athletes, high intensity interval sprints, with a 2 effort to 1 rest, was the best method of improvement, obtaining results far beyond alternative control s n the study. You will have to look it up, as I only took the technique this winter, finding a jump in VO2 max and one to two gears higher as anaerobic threshold, with increased comfort. This study was done by a Japanese kinesthesiology lab with pros. About 20 second sprints (8) separated by 10 seconds of low gear spinning. Twice per week on this high intensity regime, as too much HIIT will burn you out mentally as well as can lead to more frequent injury. It was the best way to stimulate mitochondrial reproduction, and you know those little daemons do best when stressed intermittently beyond their ability to use O2. Perks them up to heartily reproduce.

@dustin2dust351 3 года назад

Yes I do.

@tom_sorrell 3 года назад

Great video. So many everyday products now market themselves as high protein, when really the amounts are negligible! My Mum buys high protein Ryvita’s - 2g per thin 🤣🤣

@Kimberly_Sparkles 3 года назад

But if your mother experiences sugar cravings, protein has been shown to reduce those. If she maybe wants to eat again after a meal, having the protein can make her satiated. A lot of nutritionists will point to high protein versions of everyday products a client already eats as better alternatives as they work to reduce or eliminate consumption of them. They do serve a real and useful purpose.

@tom_sorrell 3 года назад

@@Kimberly_Sparkles I’m not denying that. It’s just the fact they’re marketed as “high” protein, when the normal variants of the products have similar amounts of protein anyway!

@Kimberly_Sparkles 3 года назад

@@tom_sorrell you have to be careful with the label reading, 100%. I don’t know your brands as an American, but one thing I realized as a fat person using a nutritionist, I often thought of a food I liked as bad and was inclined to remove from my diets. These companies may be doing it because marketing surveys are telling them that consumers think of their products as unhealthy choices and they want to change the association.

@tom_sorrell 3 года назад

@@Kimberly_Sparkles no such thing as “good” or “bad” foods - everything in moderation 👍🏻

@HkFinn83 3 года назад

@@tom_sorrell normal ryvita has close to zero protein. 2 grams for such a small amount of food is pretty decent. The protein has higher satiety and builds/has a protective effect on lean mass. It overall sounds like an excellent idea.

@dominicsorby7933 3 года назад

Literallt cant get enough of Arla protein yogurts at the moment!!

@paulstuart525 Месяц назад

It’s three years on. I’d love to know the latest updates on protein updates

@galenkehler 3 года назад

Oli is so meta

@sdfsdfasdfdsaf4460 3 года назад

ollie turning around the droping game here, in droping some scientific knowledge

@MrTwosugars 2 года назад

Hi GCN, can you do a breakdown of how there is 30g of protein in a mushroom risotto? Looking at food nutrition charts It looks like there isn't even more than 15 grams of protein in such a meal. There's is about 3 grams in a portion of rice and 3 grams in 100g of mushrooms making just 6 grams. Even if to you add a bit of cheese and veg it might make 15 grams. I'm not convinced bye the other two meals either by protein claimed.

@hornetluca 3 года назад

5:30 does it mean that when I usually poo it is because I have too much proteins or carbs into my body? Thanks

@poweredbyplants416 3 года назад

Truth Bombs. Well done GCN while the whey protein sponsor is sitting on the desk. Money down the toilet. Touché

@jagjeetsihra2862 3 года назад

Hi Ollie. You missed out on the fats... Does your body start burning protein before fat after depleting carbs? Something crucial you left out....

@jeremywj Год назад

I'm no expert but my belief is you should still eat protein asap after a ride. Get your carbs before and during a ride to fuel your muscles. Get your protein after a ride to prevent hunger that leads to poor diet decisions, including overeating.

@itscliffvtr 3 года назад

Excess protein intake will not get flushed down the toilet. Its an energy source and any excess will end up being stored as fat tissue. Otherwise everyone would eat protein and get lean.

@Gcman0274 3 года назад

Additionally, the thermic effect of protein from meat is 25% meaning if one consumed 100 calories worth of protein 25 of it would be burned to process it, whereas it's 8% for carbs and 3% for fat.

@ashokdongre7289 3 года назад

Hi Ollie, Nice! Love the meta analyses bit. It seems studies are associative. What about causality analyses? Anyways though, a lot of carnivores wouldn't like the recommendations ;-). OMG, its a sacrilege to say to a carnivore that plant protein is just as good as animal protein. They argue what about those essential amino acids not in plant protein. Its fun to discuss chemistry with them. Keep up the good scientific work.

@nickbell6435 3 года назад

worth pointing out as well that it's not the protein that's giving you the gains, it's the training stimulus... the protein helps you get the most out of the training stimulus, it doesn't do the hard work for you

@miriamrodriguezhernandez6290 3 года назад

Thanks GCN Team for promoting plant base nutrition with your videos and with your green book! I'm so glad that famous channels like you related with sport, are helping to stop of stigmatising meat consumption for a good performance and show that plant base food has all nutritional requirements needed for a sport person. Good video and funny moments from Ollie, as always :). Cheers from Barcelona!

@MrIanD1 3 года назад

How about creatine and cycling? I use it for the weights. Does it help in cycling? I realize that atz to atp is more geared towards anaerobic exercise.

@briseboy 3 года назад

Creatine is useful for very short bursts of high intensity. The metabolic pathway differs. It is changed into phosphocreatine, occupying cytosol, and ATP use first grabs local PC, so it does increase those short burst heavy ATP use. Creatine is also: water-retentive, giving users the delusion that they bear higher fat than they really do. It does add bodyweight before being used up, reused, and finally changed into creatinine. This last is not reusable, and hits your kidneys. High levels show much muscle breakdown occurring, and, as Ollie implied, obliquely in speaking of excess protein, is mean to the kids.

@brandennall 3 года назад

Used to take protein within 15 min after - now with new data and studies, I just eat and get the protein with my food.

@lechprotean 3 года назад

a study of 1, but I used to religiously top up with protein milkshakes post-workout. This year I don't. The gains are very mediocre in my case, but having that milkshake didn't not seem yield any extra gains...

@23doolz 3 года назад

For your sample diet how many calories is it? Surely protein intake in isolation might be good for healing muscle damage from use but total calorie intake is also important in maintain a stable weight or targeting weight reduction. If I eat 3k calories a day, and 1.7g protein/kg/day but I only burn off 2k calories, then that isn't a good thing for any sort of endurance athletic activity longer term. Of course saying that everyone will be slightly different due to genetic reasons , body composition and activity levels that will determine what your calorie intake needs to be to be in deficit (to lose weight) or to stay at current level. Or have I totally misunderstood how the human body works? Calorie in > calorie burned/excreted as waste = weight gain, calorie in < calorie burned/excreted as waste = weight loss.

@billinhouston3291 3 года назад

You are doing the math right. One of the difficulties of a vegan diet is getting all the protein without getting too many calories. At a reasonable cost.

@mickhicarty2070 3 года назад

💯🔥

@massimilianopoggio9939 3 года назад

Goog morming, could you tell me please the exact weight of the ingrediets? Thank you

@briseboy 3 года назад

Well, a young steer is over 240 kilograms before butchery, a bull testicle is about a kilogram, a lentil is possibly less than 1/100th of a gram before absorbing water during cooking.Weigh your steer before cooking, as well as your lentil.

@jeremyallen5056 3 года назад

What about the question of the type of protein you get ie plant based or animal based?

@23doolz 3 года назад

He covered that at the end, says it doesn't matter. I guess ultimately your body breaks down chemicals into a form they can use, and the if the protein molecules are more or less the same form regardless of the source this makes sense. The bigger impact would likely be the number of calories/energy/time it takes to break down the complex food chemicals into the form of molecules that can be used by your body. Or someone who has a better understanding of the science can correct me?

@royalnaffer8584 3 года назад

What about for sprinters?? Serious question, only 4 mins in to the video mind

@tomwaythe3768 3 года назад

Locked in a library rhymes with dropped in a library Ollie

@oliverbridgewood3929 3 года назад

🙄😂

@martinezdelgadofamily8992 3 года назад

If the body can only absorbe 60g max of carbohydrates per hour, which means 240 calories, how many calories is the body burning approximately in 1h training in zone 2, so that you actually keep up with the calorie burning in a 3+ hours ride?

@billinhouston3291 3 года назад

For me, If I can process 80 g of carbs per hour, and am burning 500 calories per hour in zone 2, then I am running a deficit of 180 cal/hour, which is made up by glycogen from muscles and from the liver. If I rode slowly enough to only burn 320 cal/hour, that wouldn't even be considered training.

@willian.direction6740 3 года назад

My mate is a go for a ride without breakfast for 3 hours then top up on proteins after but he always runs out of steam 10km from home. We end up having to slow up so he can stay on the back of the bunch for the rest of the ride. Won't have a bar of any carbs to keep him going.

@karl8805 3 года назад

Your mates a prat lol... fasted for 90 mins max really

@billinhouston3291 3 года назад

Leave him. If he won't fuel like a grown-up, he can finish alone.

@briseboy 3 года назад

@@billinhouston3291 Ah, they be fuels who rants, but they be fuels who merely suck at wheels. Might as well eat of meals.

@MeBrainHurts 3 года назад

Dunny…

@noahmiller91 3 года назад

That daily food breakdown was great. Imagine sticking a chicken breast in that curry. 120g easy. And unless you are doing sprints or weights, as cycling exercise isn't about resistance/weight training - surely the top end 1.6g/kg is not necessary! I'm going to ease off my protein shakesand I think ensure I'm having enough carbs on the road and during recovery.

@jordyd8916 3 года назад

How about the iron uptake? Plant based iron is absorbed way worse then meat based. Iron is already one of the most common blood deficiencyies, without us stressing our body witholding meat. On the long run blood iron levels, selenium are both very important on the body functioning.

@bink281 3 года назад

You would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach. Iron deficiency is no more common among vegetarians than meat eaters.

@jordyd8916 3 года назад

@@bink281 Thats weird, my sources say that they have roughly the same amount, 2-2,2 mg/100gram. But the form in meat, heme iron, is aborbed 3-4 times better. So eating a 200 gram steak would require you to eat 600-800 gram of spinace. And talking about spinach, it containes oxalic acid, witch maken it even worse. Taking that into the checksum you would easily have to eat 1.5 kg of spinach. Eaten in the correct regime ( correct amount over time, not combined with other absorbtion inhibitors) to get the same amount in the blood.

@bink281 3 года назад

@@jordyd8916 you should be using calories to budget out your diet, not how much your food weighs. And obviously other plants contain iron; I'm not saying you should be eating just spinach to meet your iron requirements 😂

@jordyd8916 3 года назад

@@bink281 Meeting calorie requirements are not an issue for me. And all non heme iron (fe³ irc) have problems with absortion. Not all my iron has to come from sirloin as well. There is the difference, I combine all foodgroups the easily get a (calorie) balanced diet. No need for additives. I'm not saying without meat is wrong, it's not my choice. I'm saying the biggest problem is not protein, but iron, selenium and B12. It's not an attack, it's a remark.

@bink281 3 года назад

@@jordyd8916 my intention was to dispel, to the reader, any myths that plants don't contain adequate iron, or that they'll be any less likely to have an iron deficiency if they do eat meat. You can get plant based heme iron too, if that's what you really want. Personally, I'd avoid all heme iron. Cheers.

@tominglefield9689 3 года назад

What is the impact of aging on protein needs for active cyclist over 70?

@briseboy 3 года назад

Old protein never dies, it just gets harder to chew. Gerontological high performance has never been sufficiently studied, and it is EXTREMELY difficult to gather similarly engaged athletes at that age - no cash for such research (and as a former grantwriter, i, uh, kid, you not, dad)

@cyrielvaningelgem5180 3 года назад

The anwer is very simple: 1.3g-1.6g per kilo is enough for a starter-> amateur

@Hunter_Bidens_Crackpipe_ 3 года назад

1.6kg per 1kg of body mass a week

@cyrielvaningelgem5180 3 года назад

@@Hunter_Bidens_Crackpipe_ Oepsie (:

@StuClifton 3 года назад

You discredit the massive benefit of an efficient fat burning metabolism. If you can access fat, it is the largest source of fuel. You do need to train it though so your metabolism can shift.

@Southerncyclist 3 года назад

Beef is the best Muscle Builder. High in iron too. Beef has higher amounts of essential amino acids than even other meats.

@RhymesWithPorridge 3 года назад

No mention of the fact that we need more protein as we age beyond 50-55. Otherwise a pretty good effort!

@bremnet1812 3 года назад

The link didn't work for me.

@brandonjessop6910 3 года назад

No protein after a workout, but considering changing that and getting more serious about recovery. Here's to a glass of chocolate milk.

@simon84uk 3 года назад

Is that grams per kg of total body weight or lean body mass? I know typically cyclists are extremely lean so likely makes little difference, but a lot of your viewers won't be so will be a bigger difference.

@richardmiddleton7770 3 года назад

Total body weight. Overweight people will benefit more from the extra protein.

@alexlansdown2238 3 года назад

i have a full meal but give it two or tree hours after a ride

@James-zu1ij 3 года назад

You would think that looking at it in evolutionary terms, protein needs would mirror carbohydrate needs. This raises the question; if you take extra protein (or carbs) your intake of other nutrients, therefore, is deficient. My take on this is that... eat a balanced diet based on your calorie expenditure, though not necessarily balanced at that moment in time. I think it is important not to emphasize one nutrient over another. This is on the spectrum of dumbness as those who used to pop mercury pills because someone said it was good for you (yes we did this) According to Benson & Hedges scientists smoking was good for your chest

@HarryJukesyt 3 года назад

at what age does the body stop generating new muscle cells??

@HarryJukesyt 3 года назад

I know hypertrophy will occur indefinitely if maintenance and fitness is increased and maintained until your 30ish

@MrIanD1 3 года назад

I'm in a catch 22, weight lifting cyclist. 6'1" 205 lbs. Great for the sprints, sucks going uphill.

@retrospectivewanders 3 года назад

Once gyms open up, I can't wait to get back to lifting! I'm excited to see how squat PRs and my FTP correlate.

@MrIanD1 3 года назад

@@retrospectivewanders nothing like contemplating whether it's worth the pain of getting off the toilet seat.

@RonaldBeirouti 3 года назад

Sorry Jeremy but this seems much more grounded than the keto experiment 😊

@dominicsorby7933 3 года назад

If I were to consume some carbohydrates then not use all of them for fuel on a ride, what would happen to them? Also Should I still take carbohydrates when I'm trying to loose weight through cycling? Thanks

@wolvertoncentresidings5676 3 года назад

Unused carbs are stored as muscle glycogen. Excess carbs then get stored as fat. Use a tracker app such as my fitness Pal and it will work out your ratios for you when you input your exercise. Used alongside an exercise tracker such as Garmin connect and a smart watch and the guess work is taken away. For example. I'm trying to lose weight so I was restricting my calories each day but found my cycling was suffering. Once I started using the my fitness Pal app alongside Garmin connect I realized that on the days I cycled a was over a thousand calories short of my goal. No wonder my cycling was suffering lol.

@briseboy 3 года назад

@@wolvertoncentresidings5676 In short, Steve, they would gird Dominic's loins, and spare tire, perhaps manboobing and batwinging him - all are excellent waterwings.

@jeremywj Год назад

In general, you don't have to worry that much about over consuming carbs during rides. For one, if you eat too much while riding your body (stomach) is probably going to let you know. Just keep it sensible. Most people should consume around 100-200 calories an hour during the ride. If you don't you'll become weak and/or bonk during the ride. You'll also become hungrier after rides which is not good when trying to lose weight because you have so many more options and quantity of food available that can be hard to resist.

@Zero1dj 3 года назад

What’s the optimal carbs intake to balance with protein?

@bennickerson5477 3 года назад

I’ve read anywhere from 3:1 to 4:1 carb:protein.

@bennickerson5477 3 года назад

For recovery

@mskoren1 3 года назад

One's cardiovascular system can run "optimally" without a whole lot of carbs (sugary drinks, jells, bars, or pasta, bread, oatmeal, etc..). Unless you're Chris Froome and you're climbing Mt. Ventoux, one's CV system can run just fine without much in the way of any carbs. The science has also shown THAT! I think you should caveat these statements more. Types of riders, types of riding, all have a bearing on how much carbs one really needs. What anyone doesn't need is a whole lot of insulin spikes just because you see the pros do it and you think you need to do it in order to ride faster or better. This is a complicated topic to start with, and I think you do a dis-service by dismissing more nutritional eating habits in favor of eating habits the utilize less nutritious and more processed food.

@Gcman0274 3 года назад

Agreed. May find it interesting I responded to this vid 2x today referencing Professor Tim Noaks as well as Dr Dan Plews and they've both been deleted! I have to wonder what their agenda is lately. I'm a fan of the channel and find it very informative but lately when it comes to their nutrition I have to wonder.

@mskoren1 3 года назад

@@Gcman0274 I guess since their selling a book called "The Plant-Based Cyclist" it says a lot about their perspective. Saying that plant-based proteins are the same as animal-based proteins, just isn't right. Not to mention his references to papers that are meta-analyses doesn't instill a lot of confidence.

@lafterthefact6939 3 года назад

How are whole grains, nuts, seeds, legumes, veggies, and fruits non-nutritive? He showed complete meals rich in fiber and micronutrients. He didn’t tell you to live off of jelly beans. But using them to prevent bonking when fruit may not be an option is hardly going to kill you. We need to stop thinking of food as macros and start thinking of the entire package. What Ollie presents is exactly that.

@ThinkerNotEmoter 3 года назад

So 1.6g per kg of body weight per day for strength if not training hard. Up it to 2.0 g if training hard.

@billinhouston3291 3 года назад

Yep.

@elliotgreen9642 3 года назад

Dylan Johnson’s video on protein seems to conflict with this with regards to consuming protein after a ride. I don’t know what to believe

@briseboy 3 года назад

There is no believe, there is only Do. -- Master Yo, Duh.

@GustafHagel 3 года назад

In a GCN Show some year or so back, there was mention on a study that found that consuming protein shortly after workout was important for especially male cyclists after elite age to prevent weak bones as they age. Or did I dream this? Or am I mixing up several different studies talked about in the show?

@oliverbridgewood3929 3 года назад

Nutrition science is a complex field with typically a large number of hard to control variables. further more, it’s awash with studies funded by lobby groups and corporations pushing agendas by funding research. this differs from a lot of other fields where the invention has to work to be commercially viable. The meta analyses presented here are far more robust than a single paper. Furthermore, the beauty of science is that our understanding becomes greater over time. You have to have an open mind and be open to changing your belief. 👍🏼

@GustafHagel 3 года назад

@@oliverbridgewood3929 thanks! Yes, it’s a proper mire and I appreciate you guys taking the time and looking hard at the science. I actually went looking for the study I was talking about but couldn’t find anything so evidence points to me mixing things up. Keep up the good work!

@dibbygibby 3 года назад

Actually skeletal muscle contain satellite cells which can de-differentiate allowing hyperplasia - sorry

@royevans4581 3 года назад

Oh good, so I don't have to be Jack Bauer every time I come off the bike after a workout.

@BikeLife154 3 года назад

Chris evans is now a presenter on GCN?

@deanrobbins8102 3 года назад

What should I eat if I always smell like ammonia after long rides?

@climbinsimon 3 года назад

Carbs

@MTBScotland Год назад

Too much protein = constipation. Protein uptake is at its quickest in the 30-60mins after exercise but so long as you are eating correctly, most people will have enough protein.