Weight loss accountability/support 2022 edition

Post ride/run nutrition and fluids and lots of sleep.

I’d go for a snack that’s less than half of the calories spent during the exercise, just so it feels like you haven’t gone backwards.

If I had to dish out advice based on what books I’ve read recently, all three of them have said protein shakes as soon as you’ve finished the ride. Within the ‘magic hour’. Other pretty clever advice for the amateur from an earlier book, is to carry extra food and eat it in the last mile of your ride. The logic being it’s a cool-down period and you really do need to eat something at the end of a ride, so why not save some time and start your calorie recovery while your still riding.

Protein shake straight after (I have mine with water/almond milk/coconut water). Add half a frozen banana in feeling bouji. Or some oats if you feel a little hungry.

Also drink plenty of water and get a good nights sleep - seems obvious but there we go.

If you’re exercising fasted and not used to it then eating enough beforehand.

I also always have a box of protein bars (I like the phd or barbells ones) and some Nocco. If I’m feeling tired I’ll have a nocco before the run/gym or I can have the protein bar with a cup of tea to satisfy an urge for something sweet. Having the right stuff makes it harder for excuses

Consume protein within 15 mins of stopping. Protein shakes 🤢 work and stave off the urge to binge eat later in the day