Protein for Cyclists, VO2Max, Training Stress and More - Ask a Cycling Coach 349

[@Teeve01]

I get really excited when strength training and protein is discussed at any point, but especially in the endurance world. I’ve been a competitive female bodybuilder for 12 years so this “diet” has been my life. Both factors though (lifting and eating) helped with jumping into the endurance world so I appreciate the deep dive :). I love the insights here. Thank you so much.

[@TrainerRoad]

So stoked you found us, Tracy!

[@susiehooper2798]

Thanks I found this excellent! I'm a 55 year old menopausal female mountain biker who lives in the hills. I'm not training madly, but I can feel very depleted after rides. I knew protein was important and really focus on protein in meals and snacks. I'm going to focus on protein soon after a ride more. But will watch some of your other podcasts. I'm really good on having a range of natural ingredients encompassing macro and micronutients. I have to eat during rides, but am feeling depleted in the days after long rides like I'm lacking in something!

[@koripropstmillerphd-kk6nl]

We do really hard things as endurance athletes. We can absolutely learn how to eat more protein! 😅 Start slow, adding it in gradually. If we're not vegan or vegetarian, we have a lot more choices. As a former bodybuilder, protein was always a priority for me, but it has been just as much as an endurance athlete now. I eat protein with every meal and the type depends on what I'm doing. It's so important for more than the structural integrity of our bodies but also blood sugar stability. Helms is an excellent resource! Happy you brought him into the conversation.

[@donnawilson9779]

Loved Hannah's contribution to this episode! Played her section on female-specific recommendations through twice on the trainer this morning.

[@rashiedhoward]

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[@pinkie7803]

Elephant avoided. Someone should have asked 'At what rate might a zwift synthesise a trainerroad, and what would the performance effects of consumption be?'

[@MD-pl4ww]

For a 2.5 hr episode largely on protein consumption, there was about 5mins given to plant based sources & even then the detail was scant

[@TrainerRoad]

Feel free to submit a follow up Q so we can dig more into plant based protein at trainerroad.com/podcast!

[@isaacyoung1868]

I would like to comment on protein intake.. for me, I found it made it a lot easier to get the protein in by including tuna every day for breakfast.. having a good protein source at Every. Single. Meal.

[@TrainerRoad]

Great strategy!

[@arhu74]

there's too much mercury in tuna, wild caught salmon is a better choice

[@isaacyoung1868]

@@arhu74 fda recommends limiting consumption to 4 cans per week.. guess it could be safer to mix in some brisling sardines.. or yeah definitely cook up some salmon....

[@davidhughson189]

Great questions Jonathan asked about Hannah’s camp, in review!

[@richjlaw]

Hi5 with protein (carb 4:1 ratio) is great for adding some protein into long endurance work. And it tastes great and is relatively cheap!

[@jamieokane989]

I use this product as my ‘race’ energy powder.

[@YogiliciousP]

Regarding your “pro tip” at 44:08 are you sure you reported that correctly?? A long time ago I seem to recall I came across information that conveyed two meals being exactly the same in ingredients, but one meal was food on a plate that needed to be cut up and chewed and the other went through a blender to result in a more smoothie/blended soup delivery, that the smoothie/soup resulted in longer satiety (I believe also resulted in more bioavailability of micronutrients). If you did put that out correctly I’d appreciate the chance to go read it myself if you’ve a link to the original research to share…like to see what the differences were between the two. Bee tee dubs…enjoy listen to you all…especially the deep dives 🙏

[@TrainerRoad]

If you can recall where you came across that information, hopefully peer-reviewed research or a scientific study that we can use as a credible source, please send it our way to trainerroad.com/podcast so we can discuss!

[@polarisb518]

Simply an amazingly informative broadcast. Thank you fir the deep research and advices !!!

[@BulletJS]

Good discussion on protein. FYI - the USDA does not set the RDA for human protein requirements.

[@michaeltrollope8048]

Question, if your goal is weight loss. Should you base that 1.6g per kg on a recommended target weight or your current weight? Ie should you include that fat mass in the calculation

[@michaeltrollope8048]

Lol I jumped the gun answer @43:30

[@n22pdf]

Excellent content as always guys many thanks.. :) love the channel..

[@tristanhanley8741]

I've heard a lot of talk about issues for your kidneys over long periods of increased protein intake. Is there any validity in this? I've been doing 1.2-1.4g/kg since I was in like middle school with track and field and xc mtb and I rarely do extra protein on top of a 2800 calorie day.

[@TrainerRoad]

Good question! If you heard that from a research study conducted by medical professionals, definitely send us that link so we can check out the survey sample and 'how much' protein that study was referring to that did damage. Thanks!

[@richardmiddleton7770]

Your kidneys can handle a lot if they're healthy.

[@tristanhanley8741]

@@richardmiddleton7770 I've done some more research on this! Found a good number of papers on it and didn't seem to be something to worry about. Any study that presented an issue with high protein was looking at high protein diets for medically obese people to lose weight very fast.

[@MTBkid42]

I wonder if stage racing is Accelerade's time to shine

[@gerrydebruijn5569]

Hi team TrainerRoad! Great content as always. I’ve learned that the body maximum protein intake per serving is 25grams. So eating 40grams in one meal, doesn’t work towards your 1.8 gr per kilo example. Correct me if I’m wrong 😊

[@conman1395]

This is incorrect

[@TrainerRoad]

Hmm... we havent found any credible research supporting this yet, the team will do some more digging!

[@richardmiddleton7770]

Ideal is 30g+ of animal protein per meal to get the magic amount of Leucine (2.5-3g?).

[@Thewolf_365]

It is incorrect lane Norton explains high protein meal absorption ect consider someone jacked eating Omad along with what happens to that protein over 25 grams do you just not absorb the calories ? Does the protein turn into fat or carbs what about the cost it takes to convert protein to other forms of energy just saying the answers are found with proper questions enjoy the search engines

[@sulosmolo1708]

Eating 20g of protein and 40g of protein in one meal just showed almost equal mTOR stimulation and muscle protein synthesis. But that has nothing to do with overall intake, all protein you eat whether if all at once or spread throughout the day counts towards your total protein intake as it gets absorbed. Only difference is that mTOR gets stimulated less often if you pack your protein into fewer meals which means less frequent stimulus for muscle protein synthesis and to achieve maximum muscle protein synthesis most people need around 20-30g of protein in single dose/meal, anything beyond that doesn't elicit more muscle protein synthesis but that protein still gets used for repair and rebuilding of muscle.

[@strider7008]

Cold chocolate milk is the goat of post workout drinks

[@richardmiddleton7770]

Top tips, 2g/kg (minimum), only count animal protein and get at least 30g per meal.

[@aussiefreediver]

Excellent excellent video! Thanks guys. Would love some examples of what a full day of balanced healthy proteins would look like. I'm guessing 6 x 20g or 4 x 30g (pending weight) sounds about right. Eggs for brekkie, chicken for lunch, fish for dinner, whey shake in between or dairy?

[@stephandelaat]

I take my whey in dairy, you can have those twice a day easily. Another great option is to make milkshakes, get some frozen fruits add some milk add some whey put it in a blende and you’re golden. In the afternoon i make a salad with 120gr of canned tuna.

[@TrainerRoad]

Good question, but those *sources of protein are so so individualistic based upon not only what works for you, but also in what you prefer! From there based upon your preferred sources you can sort out a timing and volume that meets your needs best. Cheers!

[@XX-is7ps]

Do you really need someone to tell you what exact foods to eat? And you then plan to eat those exact same foods every day if your life?! That really doesn’t seem like a sensible approach and is an excessive concern, just tweak your meals to have a greater balance of protein from whatever is on offer at that meal and don’t stress over the exact details beyond that. You don’t need to go full loco

[@notexactlyrocketscience]

1:27:20 nonsense about soy being less "good" than whey (by 50%!). soy is "complete", contains good amounts of leucine and is highly digestible. and bioavailability indexes are unscientific. stick with what chad said before 1:25:00. the next two minutes are highly contentious. he forgets that people tend to even out the amino acid profiles of different plant protein sources. 1:26:00 it's very simple: for example, legumes and carb sources like rice and pasta form a "complete" protein if eaten on the same day. 1:28:30 highly overestimating the complexity of a plant-based diet.

[@77septimo]

Hard-boiled eggs and oatmeal all the way!

[@srixom]

Oatmeal berries and scrambled eggs very close

[@buzzman4860]

Dang, I am about 90gr short on a daily basis. No wonder I am not recovering.

[@ΘάνατοςΧορτοφάγος]

As a vegan, i cant hear the word "protein" anymore 😁 Unfortunate there is still this idea plant protein is incomplete or lower quality. This myth stems from an article in the fashion magazine vogue from the 70's. The author later retracted thus claim but the myth lives on. Lots of these studies are also based on animal studies with uncooked protein sources. And its 2022, there are plenty of vegan versions available for yoghurt, eggs, meats etc.

[@TrainerRoad]

Good thing there's been lots of more recent studies conducted since the 70s! We linked the studies discussed in this episode here: www.trainerroad.com/forum/t/protein-for-cyclists-vo2max-training-stress-and-more-ask-a-cycling-coach-349/68747

[@raharold]

All food has protein, I also prefer to get mine from the source...plants including my favorite high protein foods, tofu/soy, lentils, oats, black beans, and quinoa. Combine those proteins with grains and leafy greens and you got some of the most nutritious food you can get.

[@Joshuavoice29]

I do not need the image of Chad in short shorts.

[@TimothyM]

I do 😏

[@richardmiddleton7770]

You can't eat too much protein if you're an endurance athlete especially if you're 30+. Just don't drink protein shakes and bars!

[@WanderingSword]

Too much information for an average person to make anything useful. African runners in Africa don't need a nutrionists to tell them what to eat. They just eat based on feel (ad libitum) and that works. Just avoid junk food.

[@cicaizrogace8054]

Your protein requirements are classic nutritionist nonsense.