Nutrition on the road - What, How and Why?

@umop3pisdn

When I get back from a ride, depending on the ride more of less food.

A smoothie of greek yog, bananas, apple, pears, milk. All you need. More banana for more carb or substitute high gi fruits as you wish.

Then shower and stretch then come back 30min later and eat a meal.

Eggs, rice, with a veg/fruit nutribullet. So carrots, spinich, kale, broccoli, seeds.

You don't need loads of protein as a cyclist. Natural levels are fine. Straight away get some good fast carbs to replenish, from a natural source. Then a bit later, some good quality natural protein and some slower releasing carbs.

What do I do with the £40 of protein on my desk?

Sell it to a body builder.

Not with this available...http://www.torqfitness.co.uk/acatalog/info_49.html

If by £40 of protein, you mean steak or pulled pork or ribs or burnt ends then I'll have it...

@skinny

nutribullet

These are amazing! I'm somewhat addicted to mine.

What do I do with the £40 of protein on my desk?

Use it as a free weight?

This year I stopped all recovery products and hardly anything more than water on rides.

Yup! Best thing ever.

You don't need loads of protein as a cyclist. Natural levels are fine. Straight away get some good fast carbs to replenish, from a natural source. Then a bit later, some good quality natural protein and some slower releasing carbs.

What are natural levels though?

I'm a hippy so would just get a few beans and yoghurt unless I made an effort. Other people eat a steak for lunch.

Sky apparently get 250g a day. Which is a lot.

250g, sheesh!!

isn't the multiplier appx 0.8g/kg, so a 100kg athlete requires appx 80g per day?

Where did you read 250g? Would like to see that.

I considered normal levels The standard recommended level as a %. For sedentary male that's .8 of body weight in kg for cyclist somewhere around 1.25.

Of note however is that if you're eating more, due to needing to replace burnt calories, your protein level will naturally be higher as you consume more food.

I've read a lot around it, but I like Dr Mike Strouds analysis and ideas.

What's important is to get carbs after training to re fuel.

I go for banana, protein milk, spinach, spirulina,peanut butter and some flax seeds or oil. Born in 85' too!

250g cannot be right. That's a ridiculous amount. I could understand they'd need loads on a grand tour, but for normal training days that must be wrong?

It's a scientific breakthrough! If I have flax I chuck some in sometimes too.

I'm gonna sell this discovery to a noddermag like cycling weekly for £thousands

I think I read it in Faster but it's mentioned here too:
https://youtu.be/fnN2JT4nwD4

Nope. Same in training.

GTs require more carbs and much more fat yes.

Yeah interesting. He's clear it's overdoing it but better to have too much.

But for a non pro non gt racer. That amount is far excessive.

So there is evidence and that's why.
http://www.ncbi.nlm.nih.gov/pubmed/20798660

But still, for an everyday cyclist, it's far from needed.

Certainly. Still leaves us wondering how much is useful for a chopper.

I used to think 'just eat normally' but for me normally equals about 25g a day. Probably not ideal.

Yeah I'd get that in the litre of milk I have at breakfast.

For an normal person who is training I'd say between 1-1.5.

https://www.youtube.com/watch?v=Fvy43QrIW5I

Pro-tip: Lidl does its own Berocca for pennies.

I find protein powder really useful if you've not time/chance to eat straight after a ride. Mix it in with a pint of milk for the carb delivery - fuck the really over-sweetened powders though, they're horrible.
Then just sit there eating haribo whist sobbing in post-ride pain.

^^^ Demi-baguettes (jambon et buerre or jambon et fromage) from local boulangeries were a great way of eating on the move between controls on PBP.

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