What Is the Optimal Diet for Cycling Performance? The Science 

Good job! It's important not to strive for a "perfect" diet as that makes it a lot more difficult to keep up your healthy lifestyle in the long run. One approach is to eat mostly sensible meals with basic foods and lots of fruits and veg but allow yourself one silly meal each day (or, if you like to eat larger meals with many hours in between, do half healthy-half silly). The silly meal is not bigger or smaller than the meal you would normally have at that time, but includes some less healthy, delicious foods. Maybe you'll have one slice of cake with your coffee on Monday, ice cream as dessert on Tuesday, a small bag of chips on Wednesday, sugary cereals for breakfast on Thursday, Pizza on Friday, Croissants and orange juice for breakfast on Saturday, and a large steak with a glass of wine on Sunday (or whatever is delicious to you). If you're feeling especially hungry, do fill up on low energy foods before going for your indulgence of the day, to help you choose a reasonable portion size. That sounds like a lot of high energy foods, and it will make you feel like you're treating yourself, but if all your other meals are healthy and fairly low in energy density, having a small indulgence every day is a good way of keeping your relationship to food normal and avoiding over-eating at a later time. Once this pandemic is over and we start going to birthday parties and dinners with friends again, having a strategy for incorporating such events into a mostly healthy diet will come in handy.

Add grains and legumes dude!!

As long as doing the bulk of it right then we can enjoy our fav snacks from time to time with no issues, perfect balance 👍

@@SamuelBlackMetalRider 100%. Black beans, chickpeas, lentils, oatmeal, brown rice, etc. Those are key.

Dylan the only website I've seen that uses statistically significant data to present his discussions. He's good 👍

They also look similar.

Can always support him on Patreon

Carbs willg ive you diabetes

I hope beer qualifies as liquid “food”.

@@matoberry yes. I checked with my dr. We good

thinking the "producer" of this Video must have had brain fog at the time due to macro's in-balance :)

Arent You dylans dad? You also raised the bhd!

@@JasonDBike certainly old enough to be, but no!

Oh s*ht! Sorry!

I think he just gave up.

If she was mainly juicing it’s not really strange that she had problems keeping weight on:p

I used to drink carrot and pineapple juice every morning. I noticed it reduced onset of muscle soreness on long ride, like fondo and above. I suspect it has something to do with beta caroten in carrot, which is a kind of anti oxidant. I didn't notice weight gain with drinking juice, I always has difficulty putting on weight, body fat is around 5-7%, visceral fat 1-2%.

Keeping weight on isn’t hard if you like eating

@@jojoanggono3229no chance you were 5-7%😂

Zero pros eat a whole food diet. You WON'T get enough carbs. You WILL flop. Try eating a banana and riding up a climb at 450w. You NEED refined sugar. NOTHING is as important food wise.

@@durianriders are you talking about race nutrition or general eating even on non-race days?

@@matoberry Well I only climb at that power when racing my balls off. A banana will be fine for the social ride.

@@durianriders Adam Hansen is a pro cyclist who eats a whole foods plantbased diet 😂😂 Almost all the pros eat rice cakes during a race. Who TF eats banannas during a race?

Well, what do you understand here with whole food? He describes pretty much a vegan diet even if he doesn't say it. ^^

Greetings to a fellow circle!

No vegetables?

COBRA KAI!!!!

It’s Crushing SKULLS

mmmm love me V*8 juice

@@2321brendan 🤣

This is a good Q.

500ml drawn will reduce your performance by around 10% for at least 6 weeks.

​@@disciplesofJesusChrist I donate regularly especially the first couple of weeks I reckon 20 per cent decrease in endurance

I have not found lack of power to be an issue. In fact I feel like I have more energy and can push to the limit easier.

Or Hank who is going Vegan for Jan ! Following Jeremy already critiqued by DJ

“But I just love eggs” 🤣

@@marcdaniels9079 Haha just an experiment for Hank, he will soon be back to a normal diet when he’s weak as a kitten on the bike drip white.

@@marcdaniels9079 What did Harley say about him?

Lots of carbs too. Isn't alcohol a micronutrient?

@@Traditionalforestpr maybe I should switch it up and crush six ipas before the ride and then have a screwdriver as a post recovery drink

@@Traditionalforestpr wait a minute scratch the screwdriver I'll have a bloody Mary

I don't know how to get 120-160 grams of quality protein from plants every day, consistently. Iron is also a potential issue. Especially on a fat-loss diet while in a calorie deficit. Chicken, egg whites, greek youurt just have a super nice protein-to-calorie ratio, so they are so easy to deal with on a daily basis.

Sot on 8 years Hfpb (vegan

That's a good way of thinking about it! I'll steal that one if you don't mind.

@@emmamemma4162 definitely Emma!

Have a look 👀 at Vegan Cyclist Tyler Pearce videos mate, if not already checked out!🤙

Can we stop this Vegan nonsense. It's a fad at best. Eat protein that is complete and appropriate for humans, not rabbits. Just because X or Y bean contains protein doesn't mean its bio available for humans. For those concerned with animal welfare, support re-gen farming. Vegetable farming kills far more animals (pest control, pesticides etc etc).

@@phil_d Couldn't agree more. We've been meat eaters since the beginning of our species and some scientists say we developed such big brains because of hunting and eating meat.

@@inz_uzi habits, society, and culture can evolve past their beginnings. This argument is silly.

@@w4yland3r27 Yeah, but physiology is much slower than culture. Dah...

@@inz_uzi very good point

True but very few Americans will reach below 20 bmi I guess. Maybe people prone to eating disorders can

Same here. I can't get enough calories and I'm 50 yrs old 135 lbs, lifting weights like a strongman contest and I still top off smoothies with protein supplements and honey.

@@scottswygert7165 yes I have the opposite problem. I have challenges dropping below like 174lbs. I do about 10 hours cardio a week with 3 days lifting. Its easy to go back to bad habits and overeat or undereat( in your case), unless you are very short and that is excellent weight for you

@@KrazyKrzysztof i'm blessed to be 5'-8" -almost. At 174 lbs. Sounds like you might be a sprinter?

@@KrazyKrzysztof My bmi is 19, but I'm 16 year old and not american hahaha (just joking)

Incidentally, a friend who has gone pretty much full carnivore (he doesn't care about "keto") has made some interesting arguments in favor of a mostly carnivore diet, and against the notions of "magical" foods that are rich in anti-oxidants, etc. Basically it boils down to: "Wouldn't humans be genetically adapted to survive and thrive on *any* available food source? So why would we do better if we consumed fruits and vegetables that cannot grow naturally in some parts of the world?" While I sort of agreed with his argument, I think it overlooks the fact that for various reasons -- migration forced by warfare, drought, natural disasters -- some people ended up in societies located in inhospitable locations where some crops and food animals cannot thrive. It also overlooks some evidence that people tend to adapt to limited diets over millennia, but that doesn't mean that their restricted diet is optimal for everyone. Anyway, the folks I know who have gone to full or nearly full carnivore diets seem to be doing very well. They've lost body fat. They feel better and say some items they used to eat -- often related to the nightshade group -- literally made them feel sick, but they didn't realize it for years. But they are not athletes. They are active in terms of doing chores to maintain large homes or rural properties, walking, etc. And they may be genetically adapted to a carnivore diet. But they aren't engaged in activities that would quickly deplete glycogen and rely on carbohydrates to replenish. If they get tired they slow down and rest. I've tried vegan and carnivore diets for a few months at a time. I cannot digest legumes, including vegan protein powder based on legumes, and even digestive enzyme supplements offer only limited benefit. So perhaps I'm genetically unsuited to a vegan diet. And while I did fine on the carnivore diet, I got bored with meat meat meat eggs eggs eggs cheese cheese cheese. It was fine for long, low to moderate effort workouts, but not great for high intensity. So I resumed eating stuff like bananas, oatmeal or grain-bars, etc., before rides and workouts. And I switched from jerky and meat bars back to Clif bars, gels, even cheap carbs like cookies, for snacks during high intensity rides and workouts. Seems to suit me. No idea whether my subjective impressions match reality because I can't afford a specialty lab to test my methodology.

@@theparalexview785 Just as you say, humans can adapt to lots of diets, but while you don't fall over dead with most diets it's hard to find the one that actually works best for you. Regarding the carnivores: as long as their diet makes them avoid especially unhealthy habits like having to much high density carbs throughout the day, it's easy to see how they could lose some weight with that. They could have achieved the same result (or maybe better) result with a different diet.

I think is not really better to have a coach. You just Safe insane amounts of time which you would need to spend to get all the information yourself.

@@saftschubse9575 For some it's also helpful to stick to a routine and stay motivated if there's someone monitoring/following your workouts. Just selecting a random training plan is simple, the hard part is following through.

then he'll go get koms while drafting behind his girl friend on an e bike to prove white sugar is the optimal food for cyclists

Hahahahahahahahahuaahahahshahaha

Most of those things you listed aren't even bad/insults.

@JR "when i raced in europe..." yah right, bullshit!

Wait being addicted to coffee is bad?

What do you eat with your rice when you are on the bike?

@@pjgalligan i blend/mash rice into cakes with a variety of ingredients like coconut milk, sweet potatoes, almond butter and jam, or scrambled eggs and cheese.. many, many options from sweet to savory. Search youtube "rice cakes for cycling" and / or find the book "Feed Zone Portables" by Allen Lim of Skratch hydration.

@@scottswygert7165 THanks for the tip on the book, it's a great resource!

@@pjgalligan i actually look forward to making those things and eating them on rides. Much happier than slurping gels. I make beer for a living so leaving my tastebuds on hold while I ride just seems wrong.

That's right. This diet could also lead to negative body fat! Something that Ronnie Coleman needed steroids for.

Keto is trash. You can trust some joe schmoe rare doc like shawn Baker who looks like he is about to die from high blood pressure, or the American heart association. The usa already is the leader in heart disease deaths. There are fat people going on the keto diet that have no business being on it

@@KrazyKrzysztof Bruh. It's called satire. I'm vegan. Lol

@@barneystinson3600 shoulda added a note about that in the end. How is someone supposed to identify between an idiot and satire in youtube comments. 75% of the usa is obese and overweight so satire to you will be realistic thinking for many other americans

@@KrazyKrzysztof Joe Rogan podcast and listening to chiropractors should be a red flag for you.