Cycling Nutrition Myths Busted | Bad Sport Dieting Advice To Avoid

January 6, 2020 0 By William Morgan

– Nutritional advice can be a minefield. We’re going to help steer
you carefully through some of the most popular and some
of the worst advice that we’ve heard over the years. (upbeat music) Fasted is faster. There is a lot of hot debate
out there on the internet about training in a faster state for performance enhancements. And some of it can be
misconstrued to the detriment of the person conducting those sessions. And this approach to
the nutritional program. Okay, there is no denying it. Performing certain low
intensity, endurance sessions in a fasted state, can
indeed be beneficial. But only to certain individuals
looking for specific improvements to their
oxidation of fat and endurance efficiencies could it be
a useful method to include in an otherwise well thought
out and balanced diet? For most of us, not
partaking in multi-stage, ultra endurance events, we
will notice more benefits from fueling correctly, with a healthy amount of carbohydrates, protein and fat in our diets. As a rough goal, you
could aim for 50 to 60% of total calories from carbohydrate, and 30% from protein. The fats will take care of
themselves at this point. This is only a rough goal though. And the more intense and the
higher volume you’re training, the more carbohydrate
you may well require. An easy way to consume
carbohydrate on the bike is with a specific energy
product that is designed to be easily digested
and absorbed by the body. Though you can equally
use natural food products to create non processed
versions of these products. Protein is king. Over recent years, there’s
been a lot of marketing around protein, and the
role it plays in the recover and the rebuilding of our muscles. Some sources report that
consuming up to three grams of protein per kilo or 40 weight per day, you’ll see an increase in
muscle strength and performance. However, for someone like
myself, weighing 75 kilos, that equates to 225
grams of protein a day. Or if you look at real foods, two and half kilograms of
zero percent fat free yogurt, or just over a kilo of nuts. Now that is a lot. It is scientific evidence
to support consuming 20 to 25 grams of protein
per serving up to six times a day when they’d be
sufficient to see the same purported gains as three
grams per kilo per day. So for the same 75 kilo cyclist, that’s around 150 grams. And if we take the lowest
suggestion of just 20 grams per serving, that’s
then down to 120 grams, almost half of the
wildly pushed suggestions from the marketing gurus, within some of these marketing companies. In fact, the recommendation
given to endurance athletes, on an otherwise calorie neutral diet, is to consume one point
four grams per kilo a day. Which for the 75 kilo
rider, is just 105 grams. This is easily achievable
through a healthy and very balanced diet. And for easy of use, you can
indeed drink these servings as a protein shake, either
added into a blender with some oats and fruit,
or as a stand alone protein shake style snack. But equally, it’s perfectly
acceptable to consume your protein from natural
products, fish, nuts, legumes, dairy products, meats,
all within moderation and part of a balanced diet. Don’t eat after 7:00 P.M., one of my favorite pieces
of nutritional advice over the years, is that you should never, ever consider eating after 7:00 P.M. I can see where the
foundations of this lie. Not going to be on a full
stomach which could harm your quality of sleep, but in practice, imagine
if you wake up at 6 o’clock in the morning and you eat
once every three hours, for regulated blood
levels and energy levels. Your essentially tipping
your body into a longer fast than you need to overnight. Modern advice is to be
smaller, more frequent meals of a more balanced size. Effectively, removing
the final meal of the day will only increase your
chance of you overeating before 7:00 P.M., your body simply, can’t absorb
a large meal as effectively as it can absorb two smaller meals. So with that in mind, plan your snacks and
meals more effectively. Yes, it is difficult
to do in a real world, but with a little practice
it can easily be achieved, and it can almost become a habit. A task that is then completed
almost autonomously. As a guide, your final meal of the day, could ideally include
something like a slow release protein, casein, is often
recommended as a pre bed snack, for the slow release, helping
to spread protein synthesis over a longer duration. (upbeat music) Don’t eat on a ride. This is not the same
advice as fasted riding. But for years, I’ve heard
people recommend other riders, they shouldn’t be eating
once they’re on their rides. These are two quite different
categories of advice too. Fasted riding is to go
out without topping up your carbohydrates lost pre ride, but not eating whilst on
the ride doesn’t rule out a good breakfast in the first place. So in theory, you’d feel well
fueled for the first part, before slowly depleting those
stores and oxidizing fat as the ride went on. It’s not awful advice and
it’s not an awful theory, but is kind of a half way house. You won’t be fasted to the
point that your body is forced to adapt to oxidizing fat stores, and equally you won’t
be well fueled enough to improve your fitness
with high powered intervals or intense training. Our advice would be to do
either one or the other. Train while fueled or
train in a fasted state. But don’t blur the line between the two. Your training sessions
should have a straight and dedicated goal for each session. And you should aim to adhere to these too. For a well fueled session, you should look to include around 60 grams of carbohydrates per hour. And split these up into
three bites of 20 grams for example, maybe one bar
and one gel pack per hour, along with something from your bottle. Either an electrolyte drink for hydration or another carbohydrate drink. (upbeat music) Cutting out entire food groups. Vegan, dairy, gluten, the
approach many people seem to take to losing weight
these days is cutting out entire food groups. Before I continue, there are
of course many justifications to why one might want or
need to eradicate a group of foods, intolerances,
allergies, moral reasons, are just a few solid
examples of why you would. But, for those of us
without these reasons, it just doesn’t make
sound nutritional logic. You see, many food groups
are as good as essential to the body. Because not all nutrients
and minerals are either available or as easily
absorbable as other food groups. Meaning, if you restrict
your diet by eradicating something unnecessarily,
then you are missing out on a wide spectrum of nutrients
that you actually need to sustain a healthy, active life. And please, we really don’t
need to get bogged down into this diet is better than that diet. Healthy, varied and balanced. And then respect each
other’s choices as well. (upbeat music) Supplements, saving the
best til last, supplements. You cannot out supplement a bad diet. Just like you can’t out
exercise a bad diet either. So by simply, topping up on multi-vitamins because you missed out on your
fruit and veg for the day. Or only consuming protein by shakes, you are still missing out
on so much that you need to consume to be the
very best version of you. Fiber for a start. Sure, you may well find more
vitamin C in a multivitamin than you will in an orange, but how many grams of
fiber are you going to find in that vitamin C tablet? That’s not to say there
isn’t a time and a place for supplementing, but
it should be viewed more as an insurance policy
alongside a good diet, rather than a starting
point for which you consume the rest of your diet. This way, you have a fail safe behind you, rather than building on top
of some shaky foundations. That’s it. Some of us will sometimes
have deficiencies, which will require a
little extra attention. Common deficiencies that
are regularly treated with supplements are vitamin
D, iron, B-12, calcium, magnesium, however, to be certain, you will need to undergo
at least one blood test. For most of us, without deficiencies, it is easily possible to
consume the nutrients we need from our diets. And once you have yourself
a balanced and varied diet that you’re happy with, that is the time to consider supplements. Let us know the weirdest
nutritional myths you’ve ever been told in the comments down below. If you enjoyed this video, do give it a big thumbs up. And for more content right now, click just down there.