The One Food (WE ALL EAT) That's Slowing Us Down | Uri Carlson

[@AnnaLoxley-ft3bb]

Thanks for bringing Uri to us Anthony🙏🙏; she's a star and wonderful communicator. So important to see and hear evidence based insight on nutrition - as there's so much home spun BS in this area.

[@markdeane8385]

Rule 1...never try to copy a pro rider on what they do or eat....😊...cheers Anthony...

[@4dogsannacat]

So don’t ride with a power meter, don’t have a training plan? 😂 ok bro 😳🙈

[@paddymurphy-oconnor8255]

You need protein and carbs for recovery. Recovery drinks have been doing this right for ages. Also, many cyclists are in the gym so have enhanced protein needs. We also need to make sure we get all the protein we need. And carbs. There doesn’t need to be a conflict.

[@davidlilja9180]

Thank you, Uri & RM, it's great to hear stuff said that I had working for me when I stopped 25yrs of smoking & dropped 23% body weight over a few years after returning to regular cycling. "Our brain CAN run our body, whilst our body IS also running our brain." Never just focus upon one aspect of yourself; we are 'a whole'. If we want to train our bodies to improve, we must also train our brains to accept those changes. Just like our bodies don't care how our foods taste or our language sounds, but our brains do, we've trained them that way,, all whilst our bodies may need some training to adapt to any such changes, too. For miraculous changes, just find your god to follow; otherwise it is what you tell yourself about what you can achieve through your own efforts that will most strongly determine your results. Get informed, like this podcast is doing for us.

[@sarahannegan4605]

Love Uri. She just has a knack of breaking it all down really simply!

[@jeremyleake6868]

Rice cakes, made with risotto rice and sweetened with finely chopped nuts and cranberries are the business for on the bike fuelling!

[@clippingin1593]

36:00 The 2634 kJ figure from A's computer was 'mechanical work done' at the cranks rather than kJ 'burned' in a biochemical sense.

[@richardmiddleton7770]

640kcal/hr is fairly low intensity so should be more fat utilization than glycogen. Probably 70/30.

[@Lemond75]

And with the human body being around 25% efficient (the other 75% being lost as heat, maintaining bodily functions and processes etc) then common practice is to interchange kilocalories and kilojoules. So if your Garmin showed you did 2000kl of mechanical work then you probably burned nearly 8000kj to do so. With 1kcal being close to 4kj, then you can approximate that you burned 2000kcal during the ride.

[@nils.illenseer]

Thank you for the great podcast. I like to clarify the confusion you had with kJ vs kcal. In TrainingPeaks/Strava/Garmin kcal is used for energy burnt by your body during the workout, while kJ is used for the mechanical work done during the workout and these values are of course not the same but they correlate quite strongly. And like Uri said, calories burnt are only an estimation, but they get more accurate with a powermeter, because the mechanical work can be calculated quite accurately and with it the estimation gets a lot better.

[@fizzeeyylololol]

Amazing questions. Amazing answers. Very nice to follow along. Thank you!

[@TheRoadmanPodcast]

Glad you enjoyed it!

[@james368]

Fantasitc common sense sensible advice, thank you Uri 🙏

[@anhuwa]

Amazing interview, thank you Uri & Roadman

[@TheRoadmanPodcast]

:)

[@danfox8819]

Glycogen stored in muscles are a function of training status far more than how many carbs you shovel down your throat. Also, it is easy for human physiology to convert protein and fat macros into glucose. Ultimately, all the macros get converted into electrons via the ETC in the mitochondria and onward to ATP and the unfolding of proteins for mechanical force.

[@ResearchFirst-z7j]

Agree. look up Dr Peter Brukner he has researched this extensively.

[@erlendsteren9466]

I think those advices are targeted to young strong bikers, and that middleaged semifat riders should be more careful with the carbohydrates. I found an advice some days ago. Start most of the meals with vegetables, then eat protein, and have the carbohydrates for dessert. That scheme is designed to slow down the bloodsugarspikes, which is good for me. But I can have a banana immidiately after a ride, or a waffel 1,5 hours into the wood resting at the forest cafe. I will definitively go a bit easy on the carbohydrates. I will not avoid them when riding for 2+ hours, but I like to dilute them with some fat, fibre, protein.

[@GrouEEf]

That might work for you if you don't train hard. But if you do, you just burn out hormonally.

[@erlendsteren9466]

@@GrouEEf Eating a vegetable starter is a new thing for me, have not organized eating in that order previously. I will test how it goes. I understand the need of enough carbs on long rides, but sometimes when going long I can stay at zone 1 and 2 for the first hour (burning mostly fat), and save the carbohydratburning for the next hours. The high-carb superfueling with a lot of refill on the bike I think is most important when riding long competitions or long hard rides. I dont refill on the bike, because I can hop off and take a brake. If I ever should compete, for example a Gran Fondo, I certainy would pack carbs in my pocket.

[@apollochimp]

Ridiculous theory with 0 facts to back it up, you're doing it all backwards. As we age, maintaining muscle mass and strength becomes more challenging due to natural processes like sarcopenia (age-related muscle loss). This means older athletes like yourself benefit from higher protein intake.

[@sylvainbernaers]

@@GrouEEf carbo overload makes insuline peak and therefore crashes growt hormone. you are totally wrong

[@sylvainbernaers]

this is the truth. old carbo believe will lead to only insuline resistance. most cyclists just cannot understand this. only pro level athletes never overload on carbs. I think this diatexpert has been drinking

[@bb-r5710]

❤so informative.

[@TheRoadmanPodcast]

Glad it was helpful!

[@yanislavmarkov3927]

At 26min mark u said 4grams of protein per body weight after long ride, isn't 4 grams of carbs not protein ?

[@ryanspetrey]

36:47 kj / 4.184 then divided by .25 for kj to kc

[@WesCineLab]

Amazing chat ❤

[@TheRoadmanPodcast]

🤗

[@nickkeable9993]

Trying to rationalise some of the advice towards running/marathon training - difficult logistics to consume that amount/frequency of carbs if you are a non-elite without prepared bottles along the route, it's basically the gels/tablets you can carry. My protein is body building levels (1.5-2g/kg) but excess will become glycogen via gluconeogenesis right? I'm recovering superbly at the moment and don't want to compromise that.

[@johnraub2207]

Micro waffle maker is great. Waffles with maple syrup, banana mixed in and small enough for the pocket

[@frannyyarina]

More of this please....

[@daveebert7747]

Real food high carb on bike snacks: raisins, dates, dried cranberries, any dried fruit, maple syrup in a 5oz hydro flask. Make your own sports drink : sugar and water. If I had to bake my own cookies and bars and stuff at home I would be bonking on every ride, cause It would never happen

[@benbos1925]

Expert or no but the protein content in normal milk and almond milk are not the same by far

[@craigmcallahan]

Show me a concentration camp survivor who was obese. Calories in calories out is 100% the formula. If you're not losing weight at a given calorie count.... lessen the calorie input... you have to run at a deficit to lose weight. Our bodies seek balance, if there's a restriction in calories. We will burn fat and muscle to compensate. It's not that complex

[@MaartendeJager]

If you eat too much protein, you become lymfatically stagnated bringing absorption down. Already a meme; "back in the day, when cyclists used to eat meat".

[@sylvainbernaers]

that is why pros never overload on carbs and take ketones................protein is key in all sports. do not listen to these 2 idiots

[@MaartendeJager]

@sylvainbernaers if one underloads on carbs, the body has to make ketones. Same goes for fructose.

[@sylvainbernaers]

@@MaartendeJager ketones are famin results and augments endurance/strength . pros never overload carbs because this is detrimental to almost everything.fasting creates ketones and growth hormone. only these 2 morons think they are experts.

[@nedkelly4003]

Its a shame that the Pod Cast will generally only be heard by cyclist. In my opinion anyone wishing to start to understand their own relationship with energy intake, training and realistic goals. Thank you. GB

[@dickieblench5001]

Tough to eat a big breakfast. I never feel hungry in the morning

[@TheRoadmanPodcast]

I’ve really had to work on this

[@paddymurphy-oconnor8255]

It is but if you have a good circadian rhythm it will be a bit easier. But you’re right. I’m the same. I much prefer to cycle after lunch when I’m properly fuelled. I can never understand these club cyclists starting so early and then stuffing their faces at the cafe, including eating a full fry. 🤢🍳🥓🧇

[@dickieblench5001]

@@paddymurphy-oconnor8255 yes it feels much easier for me to train in the evening. Body fully fueled and fully awake all systems ready to go

[@ResearchFirst-z7j]

Have a steak and some eggs the night before and you wont need breakfast. lol

[@erlendsteren9466]

I easily at breakfast can eat a bowl with 200 gram cottage cheese, 250 gram yoghurt and 50 gram musli and go for a 3 hour ride less than 25 minutes after I finished the meal. No problems on the ride, I often go easy the first 15minutes and hard like 80-88 % of max heart rate the next 15 minutes. After 100 minutes I stop and rest at the forestcafe for coffee and a waffel and refilling the waterbottle.

[@sylvainbernaers]

carbohydrate junkies end up insuline resistance without knowing/ look at cyclists that quit the sport.

[@h20s8804]

Cardiovascular exercise drastically increases insulin sensitivity. Like she alluded to, the insulin sensitivity discussion is very different for athletes, than it is to somebody off the couch.

[@sylvainbernaers]

@@h20s8804 the habits of a lot of pro cyclists is detrimental if they do not stop their eating habits after they go back to normal life. sugar is as addictive as smoking

[@sylvainbernaers]

@@h20s8804 overload in carbo slow us down as the crash induces instant fatigue. protein has nothing to do with it. protein and fat makes sure the carbs are more slowly absorbed. most amateur cyclists just do not get this and as a result the foundation of insuline resistance is made.

[@Deckelmaho1234567889]

Green laces will increase your speed on cloudy days that end in the letter P