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 |
111 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