I Made Three Simple Nutrition Changes (Fast at 41) 

Front fueling is a game changer! made these exact changes specifically to training and its one of those "why did this take me so long" moments!!! Great content

Love it that you are so honest about your own nutrition "mistakes" and bad (old) habbits. I know that many people can relate. Biggest mistake I see in my surrounding of people training around 10h/week is eating too little on and off the bike (swim, run and gym). It took me time and conscious effort, like you, to get it right myself. Ultimately, this comes down to lifestyle changes which often are overlooked because we think they are harder to implement and less important, because training hard should should cut it. But once you get into the Sunday meal-prepping, you never want to go back to worrying about food half the day. I would like for your nutritionist to make a specific video for women, surrounding nutrition, menstruation and relative energy deficiency in sport (RED-S). While RED-S hits men, too, (as you described implicitly) for women not having their periods is far more detrimental to their overall heath than for men not having morning wood. Keep up the great work! You guys are doing a tremendous job for the global endurance sport community!

I’ve operated this way for years. I’m 61 and stopped racing at 40 but TT,d until 2016. Still riding 200 miles a week though. Big carb brekkie of porridge and toast. Longish rides 4/5 days a week then a proper lunch usually involving fish. I’m 73kgs and 6,01 tall. Skinny though rather than muscle. Small evening meal at 5pm then nothing until breakfast.

I’ve started doing this after listening back to a few of your nutritionist’s videos, and the last one you did on fueling for races. I’m seeing a big difference in energy for races, and training sessions. Now I’m measuring carbs before, during and after, along with protein intake. Thanks bud.

So much work CN! Doesnt have to be that complex hehe. I spend MAYBE 5 mins a day on food prep. Often less. I dont track CICO EVER! Look how ripped I stay year round despite unable to train much at all due to a spinal cord injury. If you want your veins to come out even more like mine just restrict your fat grams to around 10g a day. Over time you wont need to do any maths because the intial tracking of fat grams teaches us how much hidden fats really are in most meals and that explains why we never get as lean as we want because we simply eat more fat than we can burn. The fat we eat is the fat we wear. When Im getting too lean I just eat more healthy fats to boost body fat stores back up again. Also consumer fewer ingredients so your digestive load is way less. You will feel more energy this way and better power on the bike. Lastly avoid those acidic gels and drinks. Stick with my ph neutral sucrose cocktail. Good enough for Kipchoge good enough for us. ;)

Cam, this is brilliant! I'm in a real rut at the moment, and need to lose weight. Putting it in clear, concise, steps like this for everyday use will hopefully help me get re-started again. It's affecting day to day mood, has severly affected my bike training too, so it's like a vicious circle...........we re-start now! Thanks for sharing.

Hey Mate, see you have jumped back on the Infinit. That there alone has been a game changer in my IM prep. Best thing in 25 years of racing

Nice work Cam. Doesn’t seems like the ordinary calorie deficit plan, but rather giving the body what it needs so we don’t binge when we don’t need it.

I've also tried Ketone-IQ and I've found two things about it. One is that I'm more focused at the end of the ride, which for me, means riding safer and a whole lot more pleasant. Also, I think it helps keep me from getting so peak hungry. I use it for recovery and I've noticed I don't feel like snacking like I used to. And no, I am not associated with the brand. Going to be adding more protein too. I don't expect to set the world on fire at 71 years old, but you're helping. Thanks.

CONGRATS Cam on the continued progress for the Fast at 41 Journey. Glad You found the Nutrition formula that is working for You. Absolutely right, it should not be a torturous challenge. Consciousness is the "secret" along with tapping into excellent guidance from Steph. Good On You - Carry-On. 😎

Had to give you a thumbs up only because you mentioned the brushing the teeth soon after dinner! Seriously another great video Cam. Thanks for your efforts to basically explain what I was also do wrong. Cheers Mark

Good stuff. Wrt liquid fueling on the bike: One way to mitigate "furry mouth" and spare your teeth is to keep carb/sugar drink in one bottle and clean water in a second bottle. After fueling, rinse your mouth.

Absolutely bang on! I struggle with these very things myself and it's nice to see someone giving real advice for fat loss. My biggest problem is that I am a snacker, and mainly at bed time. It is easy to consume an extra 500 plus calories in your day with mindless eating. before you know it you've gained 5 pounds!!!

Nice work CN… Looking fit 👊🏼 see you on the start line for G2i next year 😉

great summary, thank you, As a 55y.o. and life time cyclist, i have started consistently doing bodyweight exercise this year for the first time and though my leaness, posture and strength have improved, i do feel my weight is staying up. I'll need to pay some more detailed attention to diet and fuelling and see how that contributes.

Another great video. And Steph, what can I say, she is too good to be true. I followed your lead from the "fuelling wrong" video and upped my carb intake just before and during a recent 100km ride. It worked! I didn't start to run out of gas until within the last 4 miles, but i finished better than expected. It's a work-in-process.

I'm at the heaviest I've ever been, can't seem to stop this upwards trend. I can totally sympathize with the 'afternoon/evening beast snack monster' - my appetite seems insatiable sometimes. I'd love to be able to work with someone like Steph to help me figure this all out. Thanks for all the tips, Cam

Great video CN, thanks for taking the time to make these. Cheers

Strategic fueling, or rather lack off followed by beast mode - is exactly my issue. Really useful video.

Great vid Cam , plenty of good content coming out recently on getting on the carb train and fuelling up rather than deplete and fuelling not to Bonk ! Taken me a bit to get away from this old school thinking also . You and Jesse Coyle providing good guidance . Thanks !

Man I have a hard time with portion sizes. I always have egg fried rice after my rides and I gorge on it. I can't get below the 200lb mark but I am 6'4. I have a bunch of belly and lower back fat I want to shed. Probably 10-15lbs of it. I eat dinner quite late too which could be an issue. This nutrition content you've been doing over the last yr with steph has been invaluable information

exactly the content I was looking for, thanks!

Thanks for this video Cam. It was an eye opener. I was struggling with the beast mode and I couldn’t understand why that’s the case. Now fuelling myself for the ride and the binge and the desire for sweets all gone.

Good man. Keep it up. You be flying!

Good sensible advice !

This was a helpful video. Thank you.

I agree with this one Cam. Each person should openly listen to different methods and choose what best suits their meatsuit.

Thanks for this mate The change of fuelling my rides before and during my rides has really helped me with eating after training. Appreciate the info

I think the secret is the professional overseeing from Steph and your 100 % commitment and perseverance great results Cam keep it going man the RCA is a one off top class academy for cyclists of all classes.

I went on a kit Kat diet got so sick of them I fasted for 5 days so diet worked!

I carb breakfast on ride days. Oatmeal with fruit. Stopped eating bread and sweets - once my body adjusted to the lack of sugar rush addiction, no more beast eating. I've gone from 85 to 71kg in 4 months and only around 2500km of rising and

Nice Cam. Really enjoying the sports science and content in your videos

Super helpful. Thanks for keeping it simple and achievable.

This is so informative and supportive of the idea of nourishment and how it ultimately supports being the strongest, fittest athlete we can be. Thanks for sharing!

Good content mate and relevant for me as Ive also started weekend preps. I do something like a creole style bean hotpot and will attack that whenever I get the munchies as it’s high protein & low fat. If the day has more workouts then I throw rice into it and it’s still good. I like the chicken wrap prep idea also 👍

Great video. Over the years I have refined my diet so that it actually looks a lot like the one Steph recommends. For breakfast I have 1/4 cup oats and 1 cup of GF cereal with greek yoghurt blueberries, 1 tsp of cinnamon, 1 desert spoon of chia seeds and a tsp of Macca powder. I pour water on it not milk. For lunches I cook up a huge batch of beef and vegetable stew that I eat each weekday with brown rice and some parmesan. It tastes great and is fantastic for energy levels. Protein balls and an apple is great for afternoon teas. I have got to the point where I crave food that gives me the most long lasting energy.

Thanks a bunch. Going to try this as I have always been a start the group-ride-on-an-empty-stomach person. Have recently added gels for mid-ride, but will now add some slow carbs before ride.

I've done well lately fuelling up before the rides. But also for me, avoiding eating after the ride! For me I got to say, I find the endorphins from the ride keep me going - so no need to eat after - and I feel good! It's like a mini fast, as my glycogen is usually lower after rides - giving me a head start into the fast. When not training, I skip breakfast, and only start to eat when feel hungry. Been working for me, losing weight is easy and still have muscle. I am going to try your idea of more sugar in the morning. Makes sense, as I recall when I used to have a banana and spinach smoothie for breakfast it filled me up good with no cravings.

If I'm not already fatigued, I go better fasted. If you're fatigued, no amount of carbs can bring you round. If you feel you NEED more and more carbs, you're probably doing too many high intensity sessions, or your low intensity sessions aren't as low as they should be. It's easy to develop insulin resistance, especially as you get older. The need for more and more carbs is a sign for this.

Be careful with excessive loss of body fat. I used to rock climb to a high standard. I used drop my body fat levels in the weeks leading to a special climbing trip. The flip side of a ~6% body fat figure was that I was wide open to infections. It’s now known as the phenomenon of RED-S and can really mess you up. Go easy, being ripped may seem correct but it can significantly undermine performance and recovery. Don’t develop a fat-problem of obsessing about body fat levels alone. The other thing is to be ready for the changes that hit every decade. The body seems programmed to reduce its basal metabolic burn rate, even if your exercise regime doesn’t change. Some excess fat starts to sneak back on. The only cure I have found is to focus on the QUALITY of what I eat. The body needs the same quantity of nutrients but fewer calories. In other words, in your twenties and thirties you can burn off the calories from sourcing nutrients through pizzas, nandos etc. When you hit your forties and fifties you still crave the same quantity of nutrients but have to find less calories-rich sources i.e. better quality food. It’s no hardship, just be prepared to adjust because you can’t just use exercise to burn off any excess. As we age we need more time to recover between sessions. Exercise, rest & refuel smarter not harder is key to aging and remaining healthy, lean & fit. Ride on!

The most relatable video yet for me!

I have found as a Type 1 Diabetic that front loading carbs has also been beneficial to my health. A lot of us experience something called dawn phenomenon where our blood sugars will start to rise in the early morning hours even without eating anything. At first I tried cutting dinner carbs to no more than 50g after about 4pm (1600) and it mostly kept my fasting blood sugars from spiking. Before that time of day it didn't seem to matter how much I ate. Which led me to realize that with one exception completely unrelated to diet, if I front loaded my carbs and made sure I ate a proper 3 meals a day, it dramatically reduced the occurrences of those phantom morning blood sugar spikes.

Thanks for the information. I will take this into consideration as of right now. Thank you.

Great video Cam, thank you so much.

The fact that you keep your ketones next to your salt lamp. no disrespect intended, love what you do, it's just got me rolling.

1. 100g of gluten free cereal with blueberries and honey: £1.50 2. Bars and gels: £8 for two hours on the bike 3. Salmon bagel: £4 4. Infinite fuel on bike: £6 5. Latte: £2.50 6. Smoothie: £1 7. Ketone IQ: £11.50 So, £34.50 a day for mainly snacking. Add in the £3+ for the needed 100g of protein and it’s about £37 a day. So, based on doing this 5 days a week, that’s £10,000 a year, or 19000AUD for snacks and a bit of your meal food. Probably not possible for all of us!

Great vid Cam. I've been onto the sugar water during zwifting at night and have ditched the post workout munchies as well :)

My A1c is to elevated for this. Tried it. And BG was trending 104 to 130. Not gone. Those ketones are really really expensive. So when your a rich people cyclist you can do this. Good on ya

I appreciate what you do. Thank you

Congrats Cam.

So cool (and helpful) to see your dietary journey. I’ve started to meal prep a similar chicken recipe but haven’t thought about putting it in a wrap. If it’s not too much trouble, would you let me know what you put in your chicken recipe? Thanks so much!

meal prep is gold … saves you money too and tastes way better

It’s always about the the “sell” in the end…

Great video. Thank you for the information and sharing

I think the biggest thing to maybe add to this Cam, is something you don’t spend too much time on. Body Composition. You mentioned it in the closing 30sec, but not hammering on about how important that is. 76kilos with extra built muscle (from timing you fueling and not breaking down your muscles) means that you not only have less mass to move but you have tunes the engine which yields everything from fatigue resistance to increased VO2 or just general grunt power with better muscle health. Scales lie to the avg person, measuring tape or how clothing fits is a lay mans best friend to see how they improve sub cut fay loss on tummy and so on and it’s rewarding to see the results. The best thing about your video was structure of meal plans and structure of meal prep and meal tracking. Over 12 weeks is a proper and safe realistic time frame to do this type of change (some meal plans and changes promise results in 4 weeks, which is at the time the body starts swinging the adaption and so you see results that are “not so good” and people stop and gain even more weight than before. 12 weeks is a hood long time period. Shot for sharing this video!

This resonates so well. Great tips. Thanks!

I’ve recently started road cycling about 8 months ago, having previously done a lot of running swimming, and can definitely vouch for these methods. I found cycling, when compared to running, to be the most depletive activity. Loading carbs and lean fats in and around tides especially one of my top tips

Under fuelling now, means binge eating later. Been there many times folks. Fuel your activities in right quantities and at right intervals; that will do magic to your performance and overall health. You don’t necessarily need to buy commercial products in this video. Do your research, 2:1 glucose to fructose is the gold standard now. You could order your own dextrose/maltodextrin and fructose and mix them in 2:1 ratio. And make sure you get 1 gram of protein per pound of body weight every day. Remember, carb is a source of fuel which means when you don’t need it, you may avoid eating it. In turn, it will keep your blood sugar steady and you won’t be hungry all the time.

Thanks for sharing all the personal info and links.

Front loading around morning training sessions makes sense, but what if one is not training in the morning, but in the afternoons/evenings?

Great Video Cam

Thanks for the video!

The first section could have been written by me about me. Thanks, I'll give some of your changes a try.

Great vid Cam, took some great takeaways from this :)

Epic video. Thank you!

I always get lean in the spring & summer without trying (no dietician, no diet) because I ride much more: longer, warmer days. My theory is that I ride so much that I can never get the calories I burn back and thus I slowly melt fat, so that at the beginning of summer I'm already at under 10% body-fat.

This is great info. Love it.

c'était super comme vidéo !

Totally know this story. My kids call beast mode Daddy Dino! Late night fridge attacks. I´ll be trying some of these tips out asap.

Excellent Cam! I'm also 40 so this rings a bell w Me too. Thank you for this series 🙏

Thx for sharing. Great content

Great tips! I am gonna try this out :).

Infinit has been my go to for years! Need to restock!

Great video, tks for sharing

What's the food break recipe. That looked yum and a great idea.

Oh what do we have there in the background. A nicely painted elves frame. Looks amazing!

You should share your training post or pre cycle workouts including strengthening and relaxing. Would help a lot of us. Thanks

I like the theory

Cam, I suggest try C8 only MCT oil instead of ketone IQ. Much cheaper and still does the job even though slower.

Thank you for this video it is very timely for me, cheers

I like this! Well done on your work to get lean. This seems like a far more sustainable way to get lean, and not just for bike racing, a good thing to practice for life in general.

Best advise I got from a coach: Get a snack with 20gr of protein not later than 20 min after each training session. It really helps with muscle repair.

Could you summarize your three nutrition changes into headings? Would you say 1. Front-loading, 2. Meal prep, 3. More protein? 4. Diary? Thanks! I feel a bit stuck with this pattern and with my nutritionist even though we’ve probably gone over these things at one time or another. My biggest issue is that I’ve gotten into a late night pattern that wrecks havoc on everything so that even if I front-load for my “day”, it just reinforces staying up all night. But the rest is great reinforcement!

Good information here…Thanks!

Hi, I appreciate you sharing your diary, but... do you mind sharing your wrap recipe?

12% is probably a lot healthier than 7%.

Eat good look good feel good - Mate you look fantastic with the big change much much better eating prior to riding

What if you're hard training session is 45'? Doesn't matter what the duration is? If it's hard, you eat the 100g carb pre session meal?

Awesome video, thanks for sharing Cam. I personally believe nutrition is where the biggest gains to be made.

fueling correctly before, during, and after training is HUGE - had similar experiences as you - once i got the nutrition right before and during riding, i would eat less afterwards and stay leaner, while also performing better - w/w

It’s amazing how nutrition has gone from low carbs to trying to train yourself to take in as much carbs as possible.

The early morning force feed isn't pleasant, but it's worth it.

How far in advance of your morning sessions do you eat your muesli? I struggle a bit with fueling before intense sessions as my only time to train right now is 530 am.

Have recently switched over to Infinit for my bike nutrition for Ironman training/racing. Have eliminated pretty much all bars and gels from the ride and just use the drink. It makes it so much simpler. I noticed your decent of Gyndier Drive there at the start. Might run into you there one Sunday. Would love a street sweeper to come through at the moment though!

Uf, the Ketone snake oil industry really pushing the marketing recently

Hi Cam its Will D. I did not realize you were youtube famous :)

After seeing the success with Terry Crews, I employed an IMF diet. He is over 50 and next to Hemsworth (many years his junior), I think has the best bod in Hollywood. Now after a year, I am 6-4 210lb

yeeeah mate…hadly understoood wod ya seeeying. Can you do an English version of this video?

Might want to add a disclaimer re ketones for your viewers who have diabetes...

I’m fat adapted so don’t need to pay for ketones, don’t need carbs or need to fuel to ride 100k or further.. eliminating carbs has eliminated depression, IBS & migraines. Carbs aren’t essential unless you are racing