Table of Contents:
Effects of erythropoietin on cycling performance of well-trained cyclists
Video taken from the channel: The Lancet
Will Going Vegan Improve Your Cycling Performance? The Science
Video taken from the channel: Dylan Johnson
LOSE WEIGHT. INCREASE POWER. Top Foods for a Cyclist.
Video taken from the channel: Ash Beech
Complete Cycling Nutrition Guide, What to Eat Before, During, and After a Ride
Video taken from the channel: Dylan Johnson
The natural foods you need for top performance and recovery | Cycling Weekly
Video taken from the channel: Cycling Weekly
Supplements to INCREASE CYCLING PERFORMANCE! 5 products I have used and worked.
Video taken from the channel: Jasper Verkuijl
5 Nutrition Tips For Cyclists | Eat Better & Ride Faster With GCN
Video taken from the channel: Global Cycling Network
5 High Energy Foods for Endurance Cycling Bananas. Bananas are well loved by most endurance athletes. They are filled with potassium and complex carbohydrates Nuts and Seeds. Almonds, chia seeds, pistachios. The options are endless with these little energy boosters.
While Dried Fruits.Use This Healthy Grocery List to Stock Your Kitchen With Good-For-You Foods 1 Spinach. There are few vitamins and minerals that aren’t in spinach. It’s rich in potassium, magnesium, iron, calcium, 2 Peanut Butter.
Filled with protein and fat to keep you full on longer rides, peanut butter is.One of the easiest ways to optimize your carbohydrate intake during rides is to drink a low-carb, electrolyte hydrating drink while you’re eating light, digestible snacks, like fig bars and bananas.To provide sufficient fuel, foods should be predominantly high in carbohydrate. Riders should also use foods they are used to, make them feel comfortable, and don’t cause any gastrointestinal symptoms.
Nitrate is found in a number of foods, not just beetroot. Spinach, rocket, lettuce and strawberries, to name a few, all contain nitrate and will help improve performance in.Fast recovery, for meals try corn flakes or rice crispies (high GI) with milk (for the protein for muscle recovery) 2-3 hours after the ride.
Low-mid GI: grilled salmon with steamed broccoli and.With all the different types of milk out there today, soy, almond, rice and even hemp, it seems that good old fashioned milk is still number one when it comes to athletes. Milk is loaded with carbohydrates and protein, which makes it an ideal post exercise muscle recovery beverage for endurance athletes.
red meat. fortified breakfast cereal. pine nuts. However, sexual desire is complex and has to do with many more factors than just nutrition, including an individual’s relationships, stress.Sprouts like radish, clover, broccoli, and alfalfa are excellent sources of the protein and enzymes necessary to maintain good health.
Sprouts are easy to prepare and digest. Plus, they can help.Eating a healthy diet with the right foods can increase testosterone, strengthen your sperm, and even help with erections. These 15 foods are shown to boost your sex life and overall health.
To train for a cycling holiday, I am going for long rides on weekends. During digestion, carbohydrate-rich foods and beverages such as bread, fruit, energy bars and sports drinks are absorbed.Good snacks include a pot of low fat yoghurt, a small handful of mixed nuts, fruit smoothies, fruit salad, good-quality bars such as Eat Natural or.On the go feeding: Fuelling on the bike is key, so get confident at consuming food and fluid whilst cycling at speed.
Carbohydrate intake: Since your body can only store enough carbohydrate for up to 90-120 minutes you will need to intake up to 60-90g of carbohydrate per hour during prolonged exercise (over 90 minutes) to maintain carbohydrate.5 Foods to Improve Your Running. You’ll soon find that small changes in your diet can spell major jumps in performance and recovery. Eat for Speed: Quinoa Carbohydrates are one of the best sources of energy for runners. Once ingested, they are broken down and used to fuel your workout.
The leftovers are stored as glycogen in the muscles to.Dietary supplements, which are the most common, are used to top up trace elements that occur in a normal diet – magnesium, zinc or iron for instance. For pro cyclists this is an important part of.
List of related literature:
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| from The Allergy Solution |
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from Manual of High Risk Pregnancy and Delivery E-Book |
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| from The Amazing Way to Reverse Heart Disease Naturally |
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| from Molecular Modeling and Simulation: An Interdisciplinary Guide: An Interdisciplinary Guide |
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| from Mosby’s Drug Reference for Health Professions E-Book |
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| from Integrative Medicine E-Book |
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| from The Cyclist’s Training Bible |
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| from Saunders Nursing Drug Handbook 2019 E-Book |
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| from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength |
216 comments
Nothing new, but apple cider vinegar every night before bed has helped me with PH levels
Another interesting and informative video. I’m not yet 100 % vegan, probably about 90% wholefood plant based, 5% processed vegan 5% non vegan at the moment and I’ve noticed a big improvement in a variety of health issues usually assumed age related aching joints etc. Also lost weight & since starting exercising I am not getting muscle soreness I expected, feel like I can exercise every day, although I do take a day off every week to be on safe side. my gym instructor was impressed with how quickly I am able to increase weights & go up a level on cardio equipment. It’s encouraging me to go 100% whole food plant based.
I’ve read a few articles saying frequent snacking on energy bars and drinks should carry a dental health warning.
How do sports drinks and gels affect your teeth? by Alan McCubbin,March 8, 2017 on cycling tips website
Are You Riding to Tooth Decay? on track cycling academy website
Half of Elite Cyclists Have Tooth Decay Despite Brushing Twice Daily, By Jiri Kaloc Nov 14, 2019 on we love cycling website
and know what goes good with your stomach: once in a 24 hour race i got stomach aich from walnust. turns out i am alergic to walnuts in big quantaties
I’m the rider in group 3 that won the race from the stop sign last week! Before watching this video I did my homework too and decided vegan was a great healthy choice after a health scare that turned out to be nothing. I’m not militant about it and could care less about what others do. I eat 1 salmon patty a week and will cheat on Christmas, Easter, to a small degree. I need to drop some pounds and the diet is helping that too.
You should fuel based on the activity and a lot can be done prior to riding. Most people probably eat or drink too much on the bike, but I’m glad you pointed out that it depends on the individual and conditions.
Assuming I’m hydrated and recently had a meal, my routine looks something like this. I prefer to eat my fuel and just carry water:
1 hr or less ride. Nothing.
1.5 hr ride. A gel at 45 minutes.
2 hr ride. A gel at 45 and 90 minutes.
2+ hrs…this is when I start having to eat real food with fat, like peanut butter and jelly sandwiches at around 90 minutes, in addition to gels. Still eating something every 45 minutes or so.
Each and every time, no matter the length, I eat a large snack (protein smoothie) or a meal right after I’m done.
I went vegan for one year looking for improve in performance. I felt good the first six months. However, the next 6 months were down hill. I started to feel lethargic and hungry all the time, my athletic performance decreced to the point I didn’t energy to workout anymore. I was with no energy, super hungry and that was a recipe for disaster. I gained 20 extra pounds. I don’t wanna blame on the diet. I just don’t know what I did wrong. I took me one year to recover after I went back to a balanced diet (lean meat, veggies, fruits and treats) I lost the extra pounds and my athletic performance is coming back. (Running and cycling) Any thoughts on my case? Thanks. I love your channel btw!
dates,the fruit, figs and raisin work good for me during the ride. its hard to tell guys their ham and cheese sandwich or beef jerky wont get digested before they hit the couch.
Had there been studies about caffeine effects for coffee drinkers or people who never drink coffee? Does that affect the effect of the caffeine?!
After a basement training Session I eat Icelandic Yogurt Skyr) more protein than carbs.
creatine can cause rapid water weight because the supplement draws water into your muscles’ cells. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach.
I maintain a food diary through MyFitnessPal precisely because I’ll graze through all manner of foods if I’m not keeping myself aware of what enters my face. I recommend making daily mindfulness of food as a means of keeping oneself aware of what is going in, and how to fine tune one’s nutrition needs.
I was using creatine with very good results, some PBs just smashed. But during the time I was taking it I’ve had massive, sudden and lasting cramps also when doing almost nothing.
Watch the documentary Game Changers on Netflix. A certain US Olympic cyclist will definitely agree that veganism is the way to go.
The 2% dehydration impact on performance is an outdated myth. Running studies have shown there is no real impact. Faster runners tend to be more dehydrated and marathon winners are often the most dehydrated of the competitors.
https://www.runnersworld.com/health-injuries/a20859148/mild-dehydration-wont-slow-you-down/
https://www.scienceofrunning.com/2011/01/history-of-hydration-lesson-in.html?v=79cba1185463
Very good review and advices well balanced. However I should add that there are 2 schools of nutrition that are developing: carb addicted or fat adapted. In my case i only eat home made products and MCT oil/ pacanes for energy during the 3-4 hrs ride. Being fat adapted, i dont have recovery issues like my carb friends
Im 42 and been eating 5-700g of carbs per day from fruit, white rice, refined sugar, corn and about 30g of protein per day on average. My body fat is so low I have to eat vegan donuts and crisps to prevent my ab veins sticking out and giving me that heroin addict look. Carbs per hour make you 1000% BONK PROOF because you spare your muscle glycogen. Ive met so many ‘keto riders’ over the last 20 years and IRL they all end up bonking out and smashing in some coke at the gas station. It is always hilarious to see. Seen some nasty crashes from riders bonking though and that aint hilarious.
Good video Dylan. Pushing carbs is SO important for a cyclists mental, immune and performance health. I raced with a guy who used to smash the caffeine and do low carb. He committed suicide a few weeks after a big race. His mental health declined so much when he got into the low carbs BS.
I think that the study of 200 patients on a Whole Foods plant based diet to prevent and reverse heart disease came from Dr. Esselstyn. I think one extremely important point about his vegan diet that is worth mentioning is the extremely low fat content. Per calorie, fat results in higher rates of arterial plaque build up, and a major part of why his diet is successful is the extreme low fat. As an endurance athlete, if you want to take this idea seriously it seems like minimizing fat intake in your diet is a good idea, but on the other hand fat is extremely helpful in some situations, like if you need a slow digesting calorie source. What do you think about the low fat part of his diet and what should the concerns around fat be for endurance athletes? In the context of eating a vegan diet, one of the most popular sources of protein is soy or tofu which is 50% fat. So if you want to keep fat content down while vegan, tofu is perhaps worth avoiding.
I’m trying to keep my food costs down so I eat a lot of rice and beans and frozen vegetables. Smoothies I use fresh turmeric, fresh ginger, fresh beetroot, cinnamon, spinach, frozen mixed berries because they are cheaper and also chill it down, banana, cheap Iranian dates and sometimes a squeeze of lime. I’m also gonna start adding flaxseed to my smoothie which I grind myself with a cheap coffee grinder I got from a charity shop.������
What do you guys think of the lantern rouge channel? Can you interview him or something?
I’m a moderate rider and am 69 years old. My question has to do with cramping. I rarely had this problem until 80 to 100 mile rides, then it became quite severe. Recommendations?
my rule of thumb for hydration is to always have a water bottle on hand, that way i tend to unconsciously sip it throughout the day, and when it’s empty, i refill it.
I have kept a food diary on several occasions for many months on end. Each time I am surprised by the amount of sodium I consume as compared with the recommended. I don’t eat significant amount of processed or fast foods, and my wife doesn’t use much during cooking but nevertheless hitting the goal has been hard. Perhaps the most disheartening is difference between the number of calories I consume based on an app and the amount I supposedly burn based on Zwift, Strava, etc. If the numbers were true, then I might be as svelte as the guys on the GCN channel rather than feeling more like a Sumo channel presenter.
Is this any better than that SIS crap? Better tasting that is
Interestingly Dr. Tim Noakes, who wrote the Lore of running, and got everyone onto carbs for running back in the 1980’s is now recommending a low carb diet for exercise.
Which is the best sports drink or powder which provides the maltodextrin to fructose 2:1 ratio?
Awesome channel I am learning so much prior to my first ever triathlon!
I really liked the vid but I have to say this…
I know you have to promote them as Enervit are your sponsors, but honestly they produce the worst energy bars I’ve ever tried! Not easy to open and hard to chew on!
Their gels are okay, though
so proteins are overvalued AF and with carbs you can rule the world?
How much do you spend on food shopping a week? I’m finding I spend about £40-£60 on food just for myself. I buy from Sainsbury’s too, they’re fruit and veg is usually great quality for a supermarket. Always stock up on the organic spinach and raisins.
Hey Dylan great Vids! I have one Question. What about Milkproducts? Eating no Meat shouldn’t be a problem. But no Milk or Skyr that would kill it for me.
I have to try to go for 30km like i used to when i ate meat, but now i havent cycle for maybe 4 years, but i recently start biking a bit and my performance uphill is a bit better ��. But i am not a proffesional cyclist.
My A1C was at a pre-diabetic level a couple of years ago due to an unhealthy over-emphasis on carbs. I lost weight on a 6 month low carb diet. My sports nutritionist suggested a better balance of protein and carbs. I think there is a risk of over emphasizing carbs so I just suggest being aware. Watch your weight and get your A1C checked as you get older.
sorry i am 100% fat/carnivore, so these advices are not for me, but for sugar addicts. I am still waiting for a carb addict to pass me in the hills
As a non-vegan athlete, this is my first thumbs up for a vegan video.
I’ve been vegan for 9 years and have been having the same breakfast for as long as I can remember. A smoothie with banana, frozen berries, and Vegan Smart powder which consists of proteins, greens, vitamins, pro-biotics, etc. Would I be better off having say a PB and banana on Ezekiel Bread or oatmeal with banana and berries rather than the protein powder smoothie? Less processed?
Can you give us a example of what do you eat in one days of training?
No Improvement in Endurance Performance After a
Single Dose of Beetroot Juice
Naomi M. Cermak, Peter Res, Rudi Stinkens, Jon O. Lundberg,
Martin J. Gibala, and Luc J.C. van Loon
Sonds like some promotion of vegan diet to me. +you are vegan, so you are biased already. Man, how much rieders in PRO peloton are vegans? All are smashing milk, eggs, cream..
Help. At the beginning you mention a volume metric for hydration. Sounded like 5???ml? Please clarify. Might have been your English accent vs my American ear.
The idea of thinking of food as fuel is my biggest takeaway from this video. Thank you and great job on the video!
The food diet is a really good idea, especially when you’re starting out and trying to dial in your specific needs. It can really help you learn what work s for you, is it enough, etc. quickly.
One Suggestion for an interesting topic: FATIGUE CNS, PNS and muscle fatigue. What is teh ratio between these three in chronic and in acute fatigue. Key studies and concepts so far. I suspect there is no solid data yet for definite conclusions.
Noooooo, don’t ruin a perfectly good smoothie by putting kale in it! Yeeeuuurrrgghh! Cucumber and celery before kale! If you have any asian shops near you, get the medjoul dates from there, they usually work out much cheaper per kg that way.
Good vid. Thanks for this. It’s well researched. I took actual notes during it!
one supplement that is 100% guaranteed to work is a hyperbolic chamber, and or altitude training, if you can get to some place high above sea level, then you will make more red blood cells and see a possible increase in ability?
What?
Spent 5 minutes looking at an Enervit display and not a single product give away.
Talk about a cheap sponsor.
Not to mention, a lost marketing opportunity for further details on each and every product.
Great video and presentation of your research. Do you have any videos or advice that you follow to ensure you get all the required nutrients from a vegan diet? Thanks, Dave
I think that creatine is not needed here. Potassium Magnesium need to add
What’s your view on micro nutrient periodisation? eg. Eat a lot of protein on your recovery & low intensity day and load up with carb on your high intensity training day. And doing this within a single training week?
So it is carbs before, carbs during and carbs after. I am sure this raises a bunch of eye brows. However, we know that protein is logically needed to repair/build muscle damage SPECIFICALLY after INTENSE exercise. I suspect that from a RECOVERY-ONLY prospective, carbs is all that is needed, but for POWER TRAINING, some protein is needed. Based on what I am learning from Dylan, after Z2/Z3 recovery/endurance rides, I’ll stick to carbs after, while after Z4/Z5 workouts I will add protein.
So a better recovery tactic would be to visit the produce section instead a $60 tub of powder. That sounds like double recovery……………..
Muscle recovery & Wallet recovery:)
Thanks for the video. I’ve been vegetarian for, now, 26 years and my milk products and egg consumption is going lower and lower to be almost vegan. I have no issue with protein or energy running ultra-marathons or long endurance multi-day rides.
For those who haven’t seen it yet, check out the documentary movie on Netflix: Game Changers. I thought it was well done and showcases several strength and endurance vegan athletes that are breaking world records or winning at the olympics.
And yes, as you clearly state, vegan “yes”, but focusing on whole foods (avoiding processed foods) is key.
Dylan…what about us “old guys that get sort of fat in the winter” guys ( I pretty much always gain 8-10 lbs every winter. Even though I still ride 10-12 hours per week. Got any dietary advice for us?
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Great video. I’ve listened to it multiple times now. This weekend, I’ll be racing on all of my own DIY nutrition products: electrolyte drinks, gels and rice cakes. Happy stomach = good result. Cheers and Thank you!
Counterpoint: I used to be a high-complex-carb person and a bike racer. I had a lot of trouble with under-calorie diet unintentionally when I was racing bikes in my late teens and early 20s. During tests and exams I was hypoglycemic almost all the time due to heavy training load. I am pretty sure my glycogen levels were too low chronically in liver and skeletal muscle from the training 12-13 days out of every 14 days. It caused real damage to my GRE performance. I also got lost sometimes while riding in normally easy locations to understand, again due to fog of the brain from hypoglycemia. Also had frequent stomach upsets at night after dinner. Later in life I discovered I was just not eating enough calories. I had to switch to higher density foods on purpose. I feel a lot better and more powerful athletically and smarter now and this is not a joke because low blood sugar messes with your brain. Some people just cannot function on low density foods only and maintain an athletic lifestyle at the same time. I am much happier now that I allow high density foods. I am not able to get very low weight, always slightly pudgy for a bike rider and occasional racer now. But it’s worth it for my professional studies to be clear headed. Unfortunately it means more likely to get heart attack but it’s a tradeoff for sure.
well done Dylan… I do think the benefits of a plant based diet accrue as one ages. Been vegan for 18 years, achy joints gone, EIA gone, lost weight without going hungry, and recovery? through the roof. at almost 60 years of age, am still going strong. thanks for your well thought out reasoned videos.
Thanks for this great video. Just started my vegan lifestyle this week and this was encouraging.
I do a minimum of 60 miles a day 6 days a week. I eat no carbs and am a carnivore. I increased fat to protein 50/50. I never ever bonk. I am in my 40’s
I have to be careful and selective about what I eat. I had a gastric bypass (R-N-Y) in 2007. Even now, I’m still learning, usually the hard way, about what I can eat. For 100+ miles on the bike, I need to be very careful about the carbs, salts and sugars I consume. That stuff can cause more than a little stomach upset. I usually make my own food. It was only 3 years ago that meat was back on the menu. (Difficulty with eating meat is a common problem with this procedure.)
Just a quick comment fat is better fuel source for endurance, but carbs need to be there for the moments of breaking out, climbing, or sprinting to the finish
Hi, what do you recommend to eat and drink to replenish energy during long (4+hour) low intesity ride? There is lots of advice to eat fats and protein and to avoid carbs. Thank you!
Hi, what do you think about patented high molecular carbohydrate VITARGO? How would you dose it? They produce the product with electrolyte which should be perfect for endurance sports in medium to hight intesity training.
Awesome video. Listening to your voice on Broomwagon and totally stoked. I started ultra endurance cycling last year (already finished Silk Roadand Atlas Mountain Race) and I´m aiming to ride longer and more efficient. I tried intermittant fasting but found, that it is really difficult to combine it with my daily training. Any suggestions on this? Have you tried it? Research almost only shows positive effects. However, regarding the training load I´m not sure if this also applies for ultra endurance athletes. Keep going the good work mate. Awesome content! cyclingrapha
I have looked at G C N on You Tube they surgest Beetroot, Carrot, Cucumber, Cellary, put through a juicer. Beetroot is very high in ion thins the blood and ion is the most important mineral for energy. Best consumed two hours before the ride. All that sugar would over time would damage your teeth but I do appreciate where your coming from.
Try following a Low Carb High Fat diet and become fat adapted for a healthier life style, losing weight and prevent bonking etc. A Food Diary is a great advice but otherwise I’m afraid to say I think the video is giving the wrong advice to the recreational cyclist.
Great content!
One question:is there any drawback to ride on hands out of the saddle 60-70% of ride.
I got used to it so much that i find easier to do all intervals like that(can push more power 5-10%)
I’m new to biking, I’m a good athlete, 30lbs over weight, I’m 75, I want to learn a lot, train hard and see if I can enjoy the sport. I’m a week into it, I’m up to two hours hard riding, on a forest asphalt trail. I’ll just stay on the one trail, no competition, just seeing what I can get to. I love your videos.
Dylan, I have a question. Do these on-bike carbohydrate intake parameters apply for rides of any intensity? Intensity is a factor I have not yet heard mentioned in relation to on bike nutrition. I’m mostly interested if I need less carbs for a 4 hour ride where my HR never leaves Zone 2, vs a 4 hour ride with sustained efforts of Zone 4+. Thank you for these videos.
It’s important to keep in mind that these studies don’t refer to what the subjects used to eat just how their health changed from cleaning up their diets by eating more fresh vegetables. By going vegan you naturally cut out a lot of foods that may have caused the issues in the first place. We need long-term studies to truely understand the affects of a plant-based diet.
Good advice with a drink before ride, especially in the summer heat. So easy to get caught out. Two bidons for the ride and a spare tab to re-fill.
Yep agree with all those points having got nutrition right for the Marmotte!(planned meticulously) and then very wrong for the Etape (too casual). However since then I’ve changed to a more plant based diet (for cholesterol reasons) and found weight control much much easier! And after a few weeks I really didn’t miss the meat in a meal! Win win.. saving me and the planet.
Finally some science to justify my 3 pots of coffee per day.
Dylan, awesome as usual. However, for an event like the Buck Fifty, how can you carry enough for that? And, should you have something with water and something with carbs (liquid) in it as well? And, as far as a solid while during this event, what would you suggest? Thanks in advance!!
At the end of May last year I tried vegan foods for two weeks. It was to see how it would affect me and my body. I weighted at that time 195 lbs. One week in I found find foods I could and wanted to eat hard because I have never really been a vegetable eater. Entering week two my family and I had a week vacation at Disney in Florida. This was the real test. Lots of apples for snacks and vegan burgers for food. All the time everyone telling me I was crazy. Two weeks later and gearing up to GCC I found my self down to 182 lbs and I felt a ton better. Now as a nurse I can truely tell people eating healthy has its benefits. Thanks for the video and the info in it.
So, has the claim that protein ingested soon after exercise reduces cortisol production been debunked?
awesome how you have the most super up to date latest thinking/research on all this, esp the notion of “natural” food based antioxidants vs supplement for antioxidants. i JUST heard this whole notion of antioxidants (as pill/supplement) can be detrimental to natural recovery adaptations. Which made me kind of freak out like, are all the blueberries and tart cherries i eat somehow like “bad” for overall performance/recovery??? (as strange as that sounds). It was confusing. But you put it to bed its all good and beneficial in whole food form. Thank you!
I went vegan for one year lost 12kg and felt actually really bad. Now I eat meat again but usually keep it to max 1-2 times a week.
Great video! Any chance of doing a video showing your daily vegan diet? In and off season. Thanks
As always another excellent video. Thanks for sharing all this knowledge with the world at large!
Is it better/ advisable to consume calories as solid food (bars/gels) or as liquid calories (drink mixes)? Does adding carbohydrates to an electrolyte drink alter absorption and tonicity of an electrolyte only drink? If not then what would be the ideal ratio of carbs to sodium? What about the role of magnesium? Sorry for the too many questions!!
Hi Dylan, question on the fructose to maltodextrin ratio. You mentioned a 1:2 ratio of maltodextrin to fructose, but before I think about getting any supplements, can you please provide an example? I.e., would it be, say 8 oz of orange juice and a scoop of maltodextrin powder supplement? Thank you.
No meat and no fats before or during, just carbs. Slow ones mainly. Oats, potatoes, rice, dried plums, peaches, dates and raisins. That’s what works for me.
I tried vegan and vegetarian diets, did not work well. So now it is no pork or once a year, beefonce a month, chicken-twice or 3 times a week.
Off topic…. what are the orange hooks on your bars? GREAT videos!
The crucial point of all these studies, I think, is ‘appropriately planned vegetarian’ diet. Has it been compared to appropriately planned ‘meat’ diet? The latter has to contain a lot of vegetables also, as you’ve said at the end of the video. The nice meta-analysis ( https://academic.oup.com/ajcn/article/105/6/1462/4569801 ) shows the influence of the daily intakes of particular food group on the risk of all-cause mortality. Just look at the Fig. 2. Red meat is definitely bad, but too much fruits are also not fine. Fish is good, but milk and eggs are healthy till some level of the daily intakes. How many things are not yet, or at least well, investigated… It’s super for scientists!
I’ve started keeping a food diary a couple of weeks ago, using My Fitness Pal to record calories, and help ballance Carbs/Fat/Protein. My biggest takeaway from this is when your counting calories and hungry you naturally switch over to fruit and veg for the low calorie desitity (Lots of food, not much callories). Then you get all the great nutrients to go with them!
Also a big takeaway, because gram per gram Fat has twice as many calories, it’s really easy for a small amount of Fat to be a large amount of calories. The Table spoon of olive oil has the same amount of calories as the tray of roast vegtables it’s covering.
“Bro I’m the four time Tuesday Night Ride Stop Sign Sprint Champion in the C Group”
#goals
Arugala smoothy is like epo for me..higher nitrite content than beets and not messy
Probably the most densely packed information on youtube ������
Hi… where can i find the recipe for this meal at 3:58 … cheers
Great vid Dylan. Is there any benefit to only ingesting slower burning sugars(maltodextrin) during the first half or more of a ten plus hour race and saving the faster burning simpler sugars for the last third or so?
Dylan: I’m pleased you confirmed whole foods are superior to supplements. Surprised and happy that my coffee intake is also beneficial.
This is now the third vid I’ve watched of yours since discovering your channel. So much useful information is packed into your vids. Really appreciate them. Thank you!
The only tour riders on a vegan diet are the ethical vegans. If there was a marginal gain they would all be on it and hardly any are, like I said only the ethical ones. Rohan Dennis was asked about a vegan diet, his reply was, it is shit, next question. I am 61 and always have eaten a balanced omnivore diet, I am also part of the UK bio bank study and one of the tests is a carotid artery ultra sound scan, it found absolutely no arthosclerosis and thin artery walls in the bifurcation area. Being overweight and not exercising and eating more calories from whatever source, than is needed, causes arthoschlerosis, not meat itself.
The problem with the vegan die is that it lacks meat. And good fats. long list of missing nutrients that are by definition essential. vitamins,essential fatty acids, minerals, amino acids. And all those studies do not tell anything. Your body will perform better on the short term with sugar, but the missing nutrients and the digestive stress will make your recovery worst.
What sorts of high carbs foods would you recommend? I just need some more ideas to create moire of a diversity in my diet a little bit.
Hey champ…! How much sugar do you use for your 2hr ride and 3hr ride normally? Many would by expensive energy drink but you go for clean white sugar….
Any diet that cuts out sugars and processed foods is a good diet.
I can’t eat while breathing heavily. It makes me choke. I have to stop to eat a granola bar. I’m not a pro racer so no biggie
Enjoying your videos!! Thanks very much.
What’s your take on beetroot and other phytonutrients to enhance performance legally?
If they do how much and when and for how long? Would be great if you could do a video on that as well. Thanks again.
No vegans consistently win UCI events.
Being a vegan for 2 years is not the same as being vegan since being weaned off breast milk.
Most of the health benefits of going vegan are due to stopping a previously rubbish diet.
Many people who go low carb also experience a lot of health benefits too, usually because they stop eating rubbish, and increase their vegetable intake.
A whole food plant based diet generally increases endurance, and can actually reduce strength.
The effect of vegan diet will have different effects on track sprinters vs mountain climbers, as well as 21yo vs 61yo, as well as healthy vs sick lifestyle ppl.
I only train, race and sleep fasted as the science says it’s the best for something or other.
Please don’t ask about my results as we know they vary widely between individuals.
Edit: Regarding caffeine, I did a n=1 comparison study on caffeine vs alcohol and found that my RPE is even better with alcohol plus it has an added bonus of a relative perceived pain(RPP) of zero on all crashes which seem to increase with alcohol. So, when I get out of hospital I may switch over to alcohol as my preferred endurance fuel.
Great vid! I went plant-based in 2015 and it gave me ENERGY like I hadn’t felt in years. So I felt like exercising and got into cycling. Love how I feel and don’t plan on going back!
Over a racing period of 25 years, I have tried a bunch of different diets,supplements (��), vitamins, + & -protein,triglycerides, sodium bicarb.etc..etc.
My advice; eat REAL food, good food!! No supplements,vitamins, funky diets of the moment, ok…maybe some chocolat milk for recup.�� Last but not least; take Dylan Johnson’s advice!! ��
Eating carbs 6 to 8 times a day! Diabetes incoming. Eating a sugar bomb every 20 minutes while riding! I hope you are good pooing by the side for road and ralphing over the handle bars
Name one Tour de France, Crossfit, 100m runner… weight lifter. Winner!!!
Nutritional program is a marginal gain strategy. One meal does nothing different, over time the difference is massive,
Great info but being over 40 makes it hard to lose weight.
I might be under eating.
I lost 10kgs during 15 months of cycling but now it has stopped and can’t drop it lower.
Thanks for this video Dylan. I went WFPB a year ago and realized many benefits. I don’t think it made me faster on the bike by itself but it did provide a better platform for me to become faster. At 45 years old, recovery is getting more important. I found I am able to bounce back and hit the next training session like I used to in my 30s. I think the benefits of this diet increase with age. A young buck in his 20s can’t appreciate the fatigue and soreness that comes after 40. In addition, maintaining optimal race weight is effortless compared to the strict calorie counting I required before. My overall mental energy and outlook on life is much improved. I can’t imagine going back to my omnivorous diet.
Thx for the sick vid! Any info on how much electrolytes to eat during exercise? And anything on GI distress? Whats your advice? Thanks!
Is the old method of weighing yourself before and after a ride to check how much water you lose still a valid check? If it is, how to you factor in if you ate food along the way or went to the loo on the ride?
Hi, do you have any own experience with plyometric work or have you read any studies on it? Thus far in my gym sessions i have mostly done squats and deadlifts, also tried to do some one legged work aka lunges. Could there be some benefits to add some jumping?
Also I get that you are not a sprinter, but could you do some video on how to improve sprint/anaerobic capacity while maintaining aerobic capacity?
Thanks for another great vid. I am pretty sure I was one of the first 500 subscribers and I still recall wondering why more weren’t following. And now they are! Keep up the great stuff
Hi Dylan, great vid! Do you have an opinion how much protein on average per day a cyclist/athlete needs? I do quite a bit of cycling, and also some weight training. I know the old idea of 1g of protein per pound of bodyweight per day, what’re your thoughts? Very useful channel btw:)
Man, I’m TOTALLY distracted by (and had to stop the video twice to look and stare at) what I presume are new thumb positioners (something like Togs) on your handlebars! What are they? How long have you been using them? Got a link? Thanks in advance!
Very useful video. Thank you so much for so important information!
I take boiled potatoes on long rides… find them very effective
I have one question: will training on caffeine addict me to this substance, I mean will caffeine boost my training capacity, and stimulating deeper adaptations, or will it only increase my power under this substance and is needed to be taken every training to see benefits?
Hi Dylan. Please address this issue?
A training plan without a power meter vs using a heart rate monitor?
Power meter costs are ridiculous.
I do often 3+ hours of rock climbing and bicycle riding. The day after every training session, I always have gut problems. Next day, I get up with bad guts, my skin gets drier hair skin gets itchy etc. Recently, even though I increased the frequency of trainings, I realized that I don’t have too much gut problems. The reason for that seems like the nutrition. Before I always had a protein biased (mostly meat product) diet and now (because my gf loves pasta and bread) higher tendency to carbohydrate consumption. I realized this change for a few weeks ago and now “train your guts by consuming stuff with more carbohydrates” makes sense. Maybe that can be useful if anyone else out there who suffers from something similar. Cheers
I’m 339 lbs or 153 kg. My current calorie needs are very high, but I cut down to 21256 calories. I intake over 200g carbs still! You don’t have to stop eating carbs to lose weight. The plus and negative at my weight is I’m going to drop fast. I’ll level off in time, but early on the weight just falls off. It did when I lost 50 lbs a couple of years back. Still trying to get back on the intermittent fasting train. That said I still eat meat so bit different intake.
Thanks for all the free content. This is actually a topic that is relatively hard to find information on, I’ve been reading books related to the topic trying to pick and choose what works for a long time.
Hey Dylan, thanks for the great videos. I would have never imagined, that one day I would start drinking tomato juice. Yet here I am… it even starts to taste good after the first three weeks:P
https://www.trainingpeaks.com/blog/low-vs-high-carbohydrate-diet-endurance/
I was a meat lover, low vegetables eater, I turned vegetarian and I was amazed to notice a big improvement in my fitness, however, it was not emidiate, I felt improvment by the second week after conversion to vegetarian
Thoughts on chocolate milk immediately after your ride? Thanks!
All those supplement products often have seed oils and carbs. The the consumption of these franken foods are responsible for the decrease in US life expectancy
Great video, and I have to admit that I am a fully recovered “former” keto rider. Yes, I could ride all day, but when I rode in the Alps I was dog s& #t. After admitting I was wrong and going back on a carb heavy diet, I was back to my usual form. No one to blame except myself.
BTW, I would like to see a video on proper hydration. As a former medical director at an IronMan event, our biggest medical issue was over hydration and hyponatremia. We sent over thirty by ambulance to the local hospitals, in addition to the 100+ that we treated on site. Most common in women.
Hey Ash. Been following all of your advice, and I completely agree with your training and eating philosophy… except for using just “refined” sugar for training. As per your suggestion in another youtube video, I tried the simple white sugar in a water bottle as fuel for a bike/trainer ride. It worked fine, except during my transition run immediately afterwards (I’m a triathlete). I experienced a horrific sugar crash/ Bonk like never before in 12 years of training. I had no energy, and my body was in a cold, clammy sweat. Not fun. I quickly concluded I definitely need the complex sugars (maltodextrin, fructose, dextrose, etc.) in addition to refined sugar when training. I’m also a big fan too of dates, bananas, green spinach leaves, and sweet potatoes! Keep up the great content!! EAT PLANTS!
ever heard of durianrider!? prob wouldn’t slam sprite and tons of white sugar on my cornflakes. fruit and veg is cool
Switched to a WFPBNO diet two years ago and have never felt better. Lost 32lbs. and dropped LDL 30 points to 91. Although I’m just a guy who likes to ride his bikes, I have become faster with better endurance. My FTP has increased, (although it’s not high enough to brag about) possibly because of increased motivation after the weight loss I’m just riding more, and the fact I’m eating more nutrient dense foods to help with recovery. Also as a bonus, when you drop the extra fat your watts per kilogram go up!
Keep these informative and entertaining videos coming! ��
I liked your vids until you started with vegan idiocy. There are no double blinded studies anywhere that show any benes at all. Good bye and thanks
Hey dude, how much of a deficit for weight loss whilst increasing power?
I went 4.1 to 4.6 last year in six months at age 36, 5 is do-able I think but unless you have some freakish genetics you’re going to need to be super lean for 5+
Can we use this tips for running? I know it´s a different sport, but it´s also a endurance sport, and running it´s also good for cycling.
No mention of electrolytes, which are key for me. Maybe because I live in the desert.
Vegetarian! Got A LOT of useful info out of this vid. Thanks!
5 W/kg btw is becoming pretty pro level dude. 13-16 hours on the bike a week for sure… quite some intensity as well to build enough fatigue for the system.
Nice! I’ve had to cut my carb intake way down lately due to seemingly having a yeast factory in my gut i was always eating so many carbs and tonnes of sugar but never actually getting any energy from it, feeling depressed as hell and really struggling on the bike, but now I’ve got rid of the yeast and feeling way better it’s time to increase the carbs again for those all important gains:D and taking ridiculous amounts of probiotic to stop yeast building back up again! I’ve been stuck at about 4-4.2w/kg for 3 years because of it but now I think I may just have to try and get to 5 like you:D
Nice! I’m surprised you don’t just buy a huge box of bananas.
Dylan, your evidence based training advice is excellent! Keep up the great work.
You can try to convince people to go vegan for health, but keto narcissists will go out on a stretcher convinced bacon grease smoothies are good for you. Do it for the sake of animal welfare. Fuck your vanity and your lycra shorts /$5000 carbon bike.
Yes, it doesnt take a genius amount of common sense to figure out carbs fuel athletic perfornance, fruit and vegetables are good for your heart.
Most keto warriors are morons, no point arguing.
What would be some optimal post training meal in your opinion?
For Vegans, how to you get your vitamin B12, since that is found only in animal foods? There are, of course, fortified cereals and plant based milk, but wouldn’t these be considered processed?
Hi
I got 2 questions!
1. When I should weight my self really? When I`m empty after toilet in the morning before breakfast as I`m lightest of my self or just after dinner? Hope you get my point:)
.
2. I know that I need carbs to do training…
But how possibly I can lose weight if I eat carbs after and before cycling and during the day?
I`m 172 cm and 64 kg… I wanna be 60 kg……
All extra fat is around my stomach… No fat in hands and legs…. should I do specific moves to lose those?
ty
1. Caffeine
2. Creatine
3. Beta-Alanine
4. Sodium Bicarbonate (Baking Soda)
5. BeetRoot
6. Some green powder crap
That sums it up.
I feel much stronger on the upper level of my ideal BMI and perform much better with a diet I’m content with as long as you eat healthy, content you surly feel up for the level of performance you are capable
i’m tiping the vast majority of pro cyclists consume meat. why is this so?? It is not like the plant based info isn’t out there. Find it interesting how the plant based argument can only manage to find a handful of athletes to push fwd their point.
One Egg a day u get all aminos u need, but u can eat all plants in the world and u still missing amino acids. Same to Iron and B12. New research’s are showing Vegan diet is very bad for ur brain protection. U can fix ur heart but have more mental problems like esclerose. U don’t need red meat everyday. GF diet whit eggs, chicken and eventually red meat still the best option. But if ure not an Elite athlete it’s fine. Carl Lewis went vegan. He got caught on roids because he couldn’t keep his strength and power been vegan. And many others Elite athletes
Dylan. thanks for you research based info. Why is no one of the well known racers of the road cycling pro tour vegan?
I was searching for better performance and high insulin sensitivity. So I focused on Paleo diet but ended up probably consuming to much protein causing my blood sugar levels to keep rising. I did some Keto items and ended up losing a lot of water weight early and 15 lbs by the second week. By the third week, I started challenging my buddies on our weekly rides. By the end I had lost 25 lbs by the second week and felt really good but insulin sensitivity didn’t change. So not knowing my power, I lost weight and that can have a dramatic effect, so I’m not sure if the diet improved my performance.
As a weekend warrior and not a full time athlete by any means, (full time job, kids, etc) I have to balance many aspects of training and life. That said I’d be curious about your thoughts regarding the information shared in this video https://youtu.be/rSUODDvgG7Y. I am in fairly good shape but I am not always maintaining my fitness goals and this video I found intriguing. The title is a little deceptive in the actual content in it is quite in depth. I realize your channel is for folks probably putting more time into their training and taking racing more seriously than myself, I do enjoy training and racing, but I feel many of us are in a bit of a metabolic middle ground and like I said I’d be curious your thoughts on what is conveyed between what your point of view is and what Dr. Ekberg is getting at with this. Really enjoy your channel, many thanks!
Go Carnivore for health and performance! High quality pasture raised animal foods.
Was a vegan for about 6 or 7 years, lost a bit of weight but fairly marginal, fitness remained the same [ average time trialler ] as far as I can see from results. However the article here does include info on heart health etc that is pertinent to me as I have high blood pressure.
I went back to eating fish and a bit of dairy 4 years ago and weight didn’t increase greatly.
Might be worthwhile adopting a vegan diet again in a more focused way to knock off a bit of lard from the belly and help heart health.
My main concern is getting the quality protein, I understand [from living with a nutritionist] that all protein is not created equal, different amino acids and all that.
Thanks for the interesting video Dylan….
Cheers, Steve.
Dylan I like your style and not that i am against folks doing a plant based diet but, you skipped right over the need for supplementing B12 that was recommended in the unlighted area in the study samples and you don’t say who is doing the studies. Or maybe i missed it? Plus, in general the evidenced is not even close to being clear that one is better then the other given similar life style perimeters. That includes diseases.
This did a great job covering the needs for carbs before/during/after, but I’m confused as to the needs for protein for high intensity and/or endurance athletes
Thanks for the great video as always! From the health perspective what’s the main difference between a vegetarian and a plant base diet? Are dairy products bad for health?
Thanks to this channel I became curious to try energy gel (just to check taste/texture combo).
Most. Disgusting. Thing. Ever.
Thank goodness I don’t compete and don’t need those during my rides XD
Whoa—I haven’t seen a GCN vid in a while… the editing has stepped up tremendously! Nice work guys!
Hey Dylan I’ve been following a whole food plant based diet now for 2 months and find it to be great for recovery, sleep better, mood better, skin looks better too. What supplements are needed as I’ve stopped all? Please advise
Supplements? Totally redundant. A healthy food behaviour and making your own sports drinks together with some gels and rice cake will do the job.
This confirms it! My GI intolerance for even a little maltodextrin will hold me back forever.
Could you do a video about training at altitude? How much altitude makes a difference, best work out at altitude, and maybe some race theory?
Live from the Australian summer. Nothing like smashing a cold beer (or more) after a 3+hour hills thrash.
Corbo loading
I have been vegan for 6 years and did notice a significant improvement in recovery and my allergies completely disappeared. My ability to train more improved my performance and my overall feeling of well being. It was a slow transition but once I eliminated dairy the changes were apparent.
Love the unbiased science approach to this. I was hit by a car a year ago and was always sick after rounds of antibiotics from a bacteria infection from the incident. After doing my own research I found a plant based diet to be amazing. I have more energy, feel great on rides, feel great after rides, and I hardly ever get sick. When pushing hard in the past, I always felt like my heart was in my throat or head beating so hard but since the change, I feel like I can push much longer without the crazy beat in my head or headaches. Thanks again Dylan.
If it comes from a plant, eat it. If it’s made in a plant don’t eat it.
I’ve been vegetarian for over 3 yrs. Big difference. I didn’t necessarily lose weight, but didn’t need to, but my immune system is stronger and i feel more energetic. I got off the allergy meds and don’t get sick in the winter
after watching “Game Changers” on Netflix, and talking with several Vegan cyclists, and this well timed video, my wife and I have made the decision to transition to a vegan diet. Curious how that transition works, “cold turkey” (no pun there) seems to be a set up for failure, so looking at phases, where we say, “month one, no more red meat month two, cut out dairy month three chicken/poultry” etc. Any thoughts out there on this progression (regression?) Thanks!
Were the participants in the study on the effects of caffeine regular caffeine users? I normally don’t drink coffee or caffeinated drinks of any kind. Just wondering if one is “caffeine naive” do you need less to get a boost on big rides?
In short eating healthy equals good health no matter what meal plan you are on.
Try riding in the himalayas sometime in leh or ladakh. Very scenic as well as pretty challenging.Will also do for a nice video about riding at extreme altitudes.
Creatine is good for Crit races with lots of short sprints then?
Chris like “one bad day is okay as long as you don’t do two in a row”
I’m over here just trying to have one good day in the first place. lmao
At a recent Trainer Road podcast they said the more anti-oxidants you eat the slower muscle repair will be. But less risk of getting cancer… lol. Maybe we have to look into that statement haha.
Bacon and egg sarny at the cafe,, next stop every 20mins you said, at a pub pint of beer for electrolytes
and a packet of crisps. ���� Forget sucking on sugary vile gels, eat some proper food….non competitive cycling doesnt mean you have to spend money on fancy gels and custard powder supplements…..its just a money making scam for producers. People who do manual labour all day at work dont use this crap,will rot your teeth might as well just eat sweets and they are cheaper. Big pasta meal the night before a hard route, steak and chips afterwards wash down with red wine….if you are cycling / working hard enough you wont get fat. The only fatties are those who eat too much and not doing enough adequate exercise..simple equation.
Awesome video..well researched and well presented. BUT a little bad stays bad… and a vegetarian is not a vegan.. most studies group these two.. A vegan’s (whole food) diet’s health and performance advantages is vastly superior to any other.
#TORQUEBACK
The link below..will take you to a brand new product of Shimano 105 Rd-5701 selling at a price of 1200 BDT= approx 15 USD. How come this is so cheap? Is there…any copy version of shimano product in the market?��
https://m.facebook.com/story.php?story_fbid=996184840751701&id=186494295054097&fs=8&focus_composer=0
Everything in moderation is the key. Meat, poultry and fish are okay. No dairy, no baked goods, no processed packaged food. But protein intake should be around 0.8 grams per kilo of body weight. The most important factor in getting higher VO2 max and closing in on your max potential is body fat. If you arent down around 10% then you arent near your potential. Fat interferes with oxygen transfer efficiency.
Hey Dylan, do you drink smoothies daily? What’s your thoughts on using smoothies for weight loss?
Eating every 2-3 hours and ever 20 minutes on the bike! For a bodybuilder bulking up or riding a grand tour maybe!
my problem with vegan diet is, that vegan chocolate creme, marmelade+vegan pancakes and vegan Magnum icecream, and fried potatoes with fried oily vegetables are so delicious:-)…enjoying your channel Dylan. great output!!! (eventhough I am the “stop to smell the flowers” type of rider:)
I just eat everything whenever I feel like eating and drink lots of water and a little bit of Dr.Pepper or ginger ale as well as electrolyte drinks and I’m 6’6, 165lbs and I ride a 35 pound hybrid bike at an average speed of 15mph on relatively flat ground but with a few short steep climbs with matching descents and several stop lights and signs. I do a ten Mile loop in 43min on average.
went plant based 4 years ago, im 44, cant say for sure that its been the key to my high energy levels and increase in power numbers, maybe its just more riding, but feels damn good.
I’m vegan not because I love animals, but because I hate plants.
At the age of 40 I was put on statins to lower my cholesterol, not because it was high, per se, but because my family history dictated it… or so said the doctors. At 50 I started cycling, slowly. At 52 I not only ramped up my cycling (adding hills and mountains), but I turned chegan (cheating vegan… I’ll eat good quality meat, fish or cheese if the opportunity presents itself, and no more than 4 times a month). Otherwise, I eat whole foods: a variety of veggies, fruit, legumes and a small amount of grains, nuts and seeds. I read “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease” which is a well researched book by Dr. Greger. I did other research and concluded that cholesterol alone is not the cause of heart disease. Certainly the additional cholesterol we get from meat (our body makes cholesterol to survive) is not necessary, and possibly harmful. But the inflammation caused by eating animal based products and stress and lack of sleep are more likely to cause atherosclerosis than cholesterol levels alone. So, I went off my meds and on a whole foods diet, and my arteries and blood pressure are better than ever. For the first time, I’m actually improving the condition of my arteries and yes, I’d imagine that has improved my cycling. That said, I still suck at cycling and could be a LOT stronger… but that’s mostly because I’m too busy to train on a regular basis, and I’m playing catch-up. Dylan, your videos are the best cycling videos on the web… and blow GCN out of the water (no disrespect to them, they’re great too). Keep up the great info.
High carb,low fat,vegan diet possible gluten free will get you further in the long run for sure.
������
Great video!������
Thank you men for taking your time to make all these unique videos for those who wanna get to the top but don’t have any coach or peoples to help them, again thank you!
Homemade electrolyte drink: Squeeze a lemon or orange into a water bottle, add a shake of salt, teaspoon honey, fill bottle with filtered water. I call it natural Gatorade and it keeps me upright during long hot rides in the Texas heat.
Great video. You referenced the study on protein, and I’m confused. Can you let me know what levels of protein they sited as adequate? I have read that athletes are supposed to get 1-2 gram of protein per kilo of body weight, or 1 gram of protein per lean pound of body weight. these recommendations work out to be pretty close to the same. I have a hard time reaching this intake and I’m omnivorous. I have no desire to be vegan, but I like healthy and delicious foods. I also watched this video while choking down a dry reheated chicken breast that I didn’t like. I would like clarity on the protein guidelines referenced in the study, which would be helpful in leading to better more likable choices. Thanks,
Saw a few of your videos in my feed, good stuff! Now that I know you’re vegan, subscribed!! 7 year vegan here.
Considering South Asia regional climate, early morning is good for exercise ( cycling). In that case when we should take 60 gm carbohydrates before jump into the cycle.? Please kindly let me a favour.
I put 2 beets in my cold press juicer every morning and have it before breakfast. Whether it improves my performance or not it’s healthy, yummy and gives you some easy calories!
I was wondering if you had training tips for multi-day endurance rides. Not necessarily racing, but long rides. I’m planning to go to Colombia in March and am planning 7 days of riding in the mountain roads. Probably 4 to 6 hour days.
Your videos about nutrition have been very insightful and I have appreciated them. I have a suggestion/question that I think you should research and do a video on. The question is how much protein do we really need? Based on some studies and information that is out there, I should be eating nothing but protein to satisfy the number of grams some say I should eat especially as I age. I tend to think we should eat mostly whole grains, vegetables, and fruit and the macro and micro nutrients take care of themselves. But, I’d be interested to hear what research has to say specifically related to performance. Thanks!
I’m 42 in a few days. Vegan killed my performance. Keto for the win! Bacon gonna save the planet! Fruit kills man!!
You just went a whole 12min without telling anyone your vegan
Just like diamond the whole “recovery nutrition” is an invented industry. When this truth is heard from an athlete like you, it goes a long way!
Another thing alot of people probably live with without realizing is a gluten intolerance. After cutting gluten from my diet a year ago I recognized tons of improvement in less than a week
Hi Dylan, here’s an interesting question on this topic, I have excluded dairy from my diet which I found decreases my HRV and elevates my HR quite a lot, so would you recommend me taking calcium supplements for that matter? Thanks
Geweldige video..7x Alpe d’ huez? Wooow..ik ga 6x doen in juni dus Bietensap 1 fles per dag vanaf 4 dagen ervoor?
Before, a large russet potato cut into shoe string size pieces fried in a little olive oil, 2 eggs and three cups of strong black coffee in the morning before a 7 hour and 7, 000 vertical foot day does me right.During ride, whatever I can find in my pantry or fridge that will pack some what well, its nice to have a variety of things, even if it doesn’t sound good at 6:00 AM when you are contemplating it, it will taste like the best thing you ever had after a 7,000 foot single track climb at 13,000 foot elevation. After just a lot of something tasty, preferably with a high protein content.
Simon Geschke
Adam Hansen
Both pro cyclists
Adam has completed 20 consecutive Grand Tours the only rider ever to do this.
Simon is currently riding in this year’s TdF
Thanks buddy, way to just throw the science out there and let us choose for ourselves.
10/10 video! Keep up the great work. I look forward to your training advice!
I have a copuple of questions I would be very grateful for you to answer, as I find it difficult to find this info on the internet and you seem to know what you are talking about.
I didnt know about what you said about synthetic vitamins, what is the problem with them? Dont they have the benefits of natural vitamins? Is there any supplement in the form of capsules that has natural vitamins, or is that just impossible?
And, the one that concerns me the most, how is the powder of a daily dose of Athletic Greens supposed to contain those portions of fruit and vegetables? How do they get the natural food to that concentrated powder? And still conserve all the natural vitamins and minerals without adding synthetic ones?
The dont explain that in their website, and I can not believe blindly in a product.
I kept a food journal for nearly a year. it included hours slept, mood, exercises, miles ridden, resting heart rate (BPM upon waking up), food consumed and portions, fluids drank in ounces, weight twice daily at the same times in the same clothes. I took out as many variables as possible but also included utilizing different mental health exercises (meditation) and physical wellness besides physical work (breathing techniques cold water immersion) along the way. the insane amount of data points prompted me going back to school for holistic nutrition and wellness with an emphasis on sports med. “holistic” meaning preventing and reversing disease (I have MS, so this is very self-serving but with an intent to bring nutrition to skateboarding as thats my first love of 30+ years) with whole foods (diet) and lifestyle. cut booze, cut weed, added microdosing psilocybin for neurogenesis and neuroplasticity. theres so much more to nutrition than what is in this quick video. would be cool if GCN paid a visit to their old sports dr. friend I’ve seen on here a few times to do a deeper dive in supplements, nutrition, and more. Maybe a few interviews with other team nutritionists, doctors, etc. Its truly about quality of the products and food, not marketing dollars and a biased paid promotion. without knowing the product, maybe its great, but then again maybe its junk. regardless. through dr. Peter Attia’s research, he’s showing how incredibly individualized we all are when it comes to metabolization of different foods, macronutrients, micronutrients and more.
For those interested in reading abut it, Dr. Marc Bubbs recently released a book called Peak. through Chelsea Green Publishing in Vermont about “the new science of athletic performance…” that has some phenomenal information based on current and modern studies and research. Bubbs is also the head coach for one of Canadas pro level basket ball teams and has a podcast with exceptional guests covering a wide range of topics. k enough from me. thanks for all the great content GCN.
Haha. Nice video ending:D “That must have been pretty hard because, you know, you’re a vegan”.
Been Vegan 7 years now and thriving. Blood work and recovery always great as a master’s vegan cyclist. Adam Hansen is vegan and rides pro tour still. Abdullah Zeinab is vegan cyclist too and won ultra cycling IndiPac and just this month, the Trans Am by 1000 kms over next rider. ��✌️��
I have been Vegan now for 4 weeks. Three days ago I increased my ride length by 35% and was sure that because I did that I would be sore to the point of not being able to walk…however I had NO soreness. The only thing I did different was drink 8 oz of tomato juice one hour before the ride and had some blueberries and strawberries 20 minutes after.
Consuming about 4,000kcal each day & 120-140g of protein. All 100% plant based. Riding about 500 kilometers every week all year round (yeah sorry Dylan i never take a week off unless I crash) I’m 38 and fit as a fiddle. Went vegan to stop contributing to animal cruelty first. Wish I had gone vegan sooner.
Great video! Just started a vegan diet. I’m getting a lot of vegetable with great micronutrients but hard to always have higher protein profiles. I am adding a small amount of plant based protein in the mornings to my normal breakfast. It’s more of a shot so it’s not taking away from my other menu. Any conclusion on protein powder (vegan). Thank you!!
Great channel! I am 38yrs old (male) 5’9″ and weight apx 65kg. I often like to challenge myself to 100 mile rides. Typically this takes about 6.5hrs and I loose around 3500cal. I typically (on off days) dont eat a lot of carbs (because I dont want to get fat, lol) but I am trying to research a nice way to balance things out when on the bike. So, perhaps a nice pasta meal the night before the ride.. then, I typically dont eat a “meal” the morning of the ride.. maybe a protein shake (which maybe useless, but is habit from non ride days) so ill eat a cliff bar just before getting on the bike then for the next 6 hours its mainly gels every 30 40min and more cliff bars every few hours. When I am done it sounds like another high carb dinner would be good too?
I love being a vegan. My health has been improved a 100 fold. And I am back on my bike. 50lbs lighter, faster and can ride longer. Never going back.
its nice to hear some body going plant based the same way i did, thought id try it and it work so I stuck to it. Love you vids keep them goign man. ps i ve watched loads of your vids and only now realised you are plant based haha.
Big fan of your videos… Any advice on hydration and electrolytes for long rides / long endurance events?
A vegan myself for 3 and a half years. Thriving on it. Well put video, I also read the studies before and you did a great job!
There is no information on how long it may take for an average person to dehydrate. Going from 2%-5% can take an hour or more. Unless your ride is over 2 hours long AND not at high-intensity, you should not need any water during a ride. (read Water Logged by Tim Noakes) your body is smart enough to tell you when it is hungry, it is also smart enough to tell you when it is thirsty. More people have died from over-hydrating during exercise than have died from dehydration.
How many of the studies that have come out over the last decade are going to be continued to be ignored? It has repeatedly been shown a meal or snack within 30 minutes of exercise does not do anything more than a meal consumed over an hour after exercise. To maintain steady glucose levels and to help prevent insulin spikes control your intake of carbs. Do not keep following bro science!
During high-intensity workouts, more carbs are needed, but that does not mean every 20 minutes you need to top off with a carb bar or gel.
For recovery, it has been documented protein is more essential than carbs. And stay away from the low-fat supplements as they replace the fat with sugars the body does not need. You are needing to rebuild the muscle that was used. your liver will produce the glucogen that was used during your training. This is not to say if you are doing multiple days of high-intensity training or racing added glucose isn’t helpful.
I’m just happy this video wasn’t an advertisement for their new book.
You all knew these types of comments were going to come when you produced this video.
Very cool analysis. Notwithstanding the tendency to cherry pic research, I believe
you were spot on. I grew up eating all things then as I aged my son introduced me to vegetarianism. I followed it for several years and had no issues with riding my bike or my health. Now however I do consume some animal products (a minority of my overall caloric intake) and do so mostly on ethical grounds and for potential health benefits. Strange thing is, every time I brush my teeth and look in my mouth I still see molars AND incisors so evolutionary-wise I guess we are all born omnivores. Funny how that works. Thanks, you are the man!