Cycling Nutrition Myths Busted | Bad Sport Dieting Advice To Avoid


– 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.

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85 thoughts on “Cycling Nutrition Myths Busted | Bad Sport Dieting Advice To Avoid

  1. Not all protein is created equal. Terrible advice comparing nut protein to yogurt. Just eat animal protein, making sure you also consume connective tissue or collagen, if you want complete bioavailable protein.

  2. I think, that food timing doesn´t really matter that much, your body can absorb a big mealreally well, the only concern I would have is to eat carbs before a session, then protein between your session and sleep and also don´t eat too much too close to bed, you dpn´t wanna go to bed with full stomach.

  3. If you are looking to become FAT, type 2 Diabetic, mental unfocused and a champion of metabolic complications, Follow this sponsored advice.

  4. I have one question – if you are overweight do you need take something to eat with you for longer ride or I can relay on my natural fat reserves?

  5. I've heard them all, and even from people whos opinions I respect. I choose to ignore all of it. The overall spirit of this video is how I approach nutrition. Balanced, varied, and sensible diet. I've found the foods my body responds well to and eat those. Likewise I've found the foods my body doesn't respond well to and eliminated those. I never go into specifics because it's different for every single person.

  6. Depends on your goals… I'm interested in endurance over speed so carbs are 100% useless in my diet as I'm fat-adapted and ride 100+km daily, fasted, on multi-day rides. If i were racing it might well be a different case but i can literally ride for days without eating anything: i just need to keep hydrated and my electrolytes up.

  7. As an ultra-runner, I have attempted to explain a lot of this to "weekend warriors" and "fad dieters," but they never listen and often end up on the fitness roller coaster. Each individual is different. The problem most folks get into is jumping into a fitness regimen and trying to do "too much too soon." Instead they need to focus on diet over the first couple months, exercise worked in second, nutrition and macro-nutrients third. Supplements are useless unless you are a hardcore athlete (same with sports drinks, etc). Oh, and the number one rule: Abs are built in the kitchen. You cannot "work out" bad eating habits.

  8. The idea that multiple smaller meals is superior to a single large meal has largely been discredited over the last few years.

  9. I personaly finish my trainings at our 9 pm and when i get home i eat (a lot). I digest really well but i get not everyone has this luck

  10. I have q about the sub
    Sometimes when i ride 130+ if i don't eat two or more chocolates for examable i feel Daisy and i lose my energy and power

  11. For my winter rides I bring chocolate milk. Protein, carbs and fat to cover all the bases and calories to burn to keep warm.

  12. I can understand some of your "food" sponsors might not be happy if more people find out carbs are not the way to go but…..(saying train fasted is not the way to go with a food sponsor right next to you, how biased can you go)

    I only train fasted, intense work-outs included (1500watt peak, about 450 3 minute, 1.5 hour on 245 average and gaining. 3 hour rides on 90% ftp). So far the only limit is my level of fitness, never my energy. Good luck with those carbs, I don't miss it to hit the wall when eating a bit to late or not having enough fuel with me. No I don't do races but I'm convinced this way of eating (I don't eat carbs at all, carnivore diet) is better then carb loading.

  13. I never eat while riding but then again bike riding is a form of transport for me. As a coeliac, people who think that a gluten free diet is a weight loss diet annoy me. It leads to people assuming that's why I am gluten free. I get unwanted lectures about how going gluten free won't help me lose weight. When anything you eat might make you violently ill, that's frustrating.

  14. The shadows make it look like you have small gauges and it looks pretty sick. I'd suggest going towards that look 😉

  15. I've grown to like the videos in which Chris is presenting alone. I think that's where his strength is, as opposed to the more ad-libbed team stuff.

  16. It may not be the weirdest but I was asked "if you eat a plant based diet, where do you get you protein, carbs and fiber from? I mean your just eating vitamins." 🤦‍♀️

  17. "Respecting every choices about diets". I hardly disagree with this statement. "Producing" meat needs such a higher amount of recourses (energy, water, food, area) and has in consequence such a high environmental impact that a diet heavily orientated on meat can nowadays not be treated as a viable option.
    By the way: I am not vegan and I am not even 100% vegetarian. And I am also not saying everyone should be vegan tomorrow. But, as a matter of fact, we all have to overthink our consumption.

  18. Don't drink water during the training. You will get used to that ,and at the end, immune to dehydration. Best advice I have ever heard 😀

  19. 5:07 I’ve cut out wheat and tomato from my diet because of allergy tests. My bloated gut has bailed, my skin looks better, my asthma is more controlled, and my joints have stopped aching. Word to the wise – meal planning takes much more consideration

  20. Living in the Turkey and then the Middle East for the past six years, I've come to appreciate the value that pistachios, almonds, and dates have as portable energy. They're an upgrade over the bananas I used to carry on rides when living in the States.

  21. Probably the weirdest nutritional myth I've ever heard of was the 'breath diet'. Basically, the myth was that you didn't need to eat, you just needed to BREATHE. Kind of like a plant. Oh, and thrice daily, drink this special potion made by such-and-such a particular brand-name… /headdesk/.

    P.S. 100g Skyr unflavoured yogurt (sorry about brand placement but the protein value is specific to the brand and flavour type) + 300ml skimmed cows' milk = 20g lean protein in total. That over some granola with dried fruit for slow release carbohydrates = good cycling breakfast. At least, good if you're not vegan, or lactose or dairy intolerant. Maybe some fried banana chips and grated coconut on top for healthy fats too. And for the ride, properly made Turkish delight – 15g gluten free fast-release carbohydrates per square.

  22. Well done Chris. I've made note of your points and will internalize them into my training plan. It is obvious from the comments already posted that there exists many thoughts and beliefs about how, what and when to take on nutrition. I appreciate you sharing your knowledge and experience.

  23. Applies to this video but also several other GCN videos I've seen recently… most of the dietary advice you guys give assumes we are riding every day for a couple hours. Things like not eating after 7pm are very appropriate if you didn't ride today and you've already had enough calories. Eating every 3 hours as you suggest is fine only if you are riding almost every single day or a couple times a day, but for someone who might only ride twice a week, if you eat every 3 hours to keep your blood sugar up you really are just going to be packing on the fat at the end of the day. Try giving riding day and off day recommendations. By far the fastest way to gain weight is to follow your nutritional guidelines on off days

  24. For vitamin C there is an upper limit to which the body can absorb during a meal. Vitamins typically contain more than the body can absorb so the rest is excreted. Small servings of fruit through out the day is the better way to go.

  25. Excellent video guys 👍🏼
    Everyone is individual and makes their own tweaks. I was struggling to shift a few stubborn kilos so I took up intermittent fasting on my non-riding days and dropped nearly 6kg over 8 weeks.
    It’s become a permanent fixture in my weekly diet now as really enjoy it.

  26. 3 grams of protein per kilo?? Jesus, how much muscle are you trying to put on? If you're a body builder, sure. In reality, if you're looking to maintain or lose body fat, it should be closer to 1g – 1.5g per kilo per day. Which you can do very easily.

  27. Specifically after a ride, I've learned through years of experimentation that having mostly lean protein after a ride makes me feel great the rest of that day and the next where consuming carbs which are much easier and more attractive just puts me to sleep and groggy which I found is hard to recover from. These rides were anywhere from 70-133 miles.

  28. Myth: Energy bars and drinks are good snack foods or meal replacements. I see many people eating Cliff Bars, PowerBars, and/or drinking Gatorade as snacks or instead of eating a health meal, especially at work. I have a desk job, like so many people do, and filling-up on carbs and sugars when you're burning next to zero calories in front of a computer is not a good idea!

  29. Eating multiple small meals throughout the day is a viable option to manage your weight to avoid overeating from hunger pangs, but from a performance standpoint it’s actually doing a lot more damage to you because of the constant insulin spikes from each small meal, which causes your body’s physiological adaptation to rely more on burning carbs than fats for energy so in a nutshell it doesn’t make you an “efficient” rider.

    I am a true believer of fasted training, but only under narrow set of circumstances for very specific goals. You don’t expect to train fasted for high intensity sessions, that is just counterproductive… Fasted training enables your body to utilise fat stores for energy and the more you do it, the greater your aerobic efficiency at which you can ride at higher wattages without resorting to carbs.

  30. EAT what you like how you like if your happy with you sure … but if you want to be better expect to change some bad habits or at least trim them… ie i have trimmed my weekly pint but i still enjoy one every two – three weeks … you cut out stuff you like … when you crack you will binge! …

  31. If a person is vegan, B12 supplementation is a necessity. Sadly, plants just don't contain enough, and a deficiency will lead to very bad health problems. Worse, the main problem (peripheral neuropathy) is irreversible. Once the damage is done, there's no going back.

  32. In Adelaide it's summer and often over 35°C (currently on a 4 day +40°C bender.) 6-pack of beer after a ride is a necessity.

  33. Good advice as usual. I once tried green tea supplements to boost metabolism and lose weight. Results: my heart rate was "capped" at ~10 beats below maximum in the climbs (bizarre!) and I was unable to produce the power I had before 🙁 … and everything began to taste salty (because of the increased caffeine) so gave up after one month and everything went back to "normal" in a few days.

  34. Another thing about protein is that when eating normal varied foods(legumes,fruits, veggies, grains nuts and seeds for me) the protein you eat is a percentage of calories consumed. Lets say you eat 2000Cals a day and get 1g/kg of protein from those foods. If all you do is just eat larger portions of those same foods and bump it up to 3000Cals a day you'll end up eating 1.5g/kg of protein a day. I have an active lifestyle. I work a physical job, cycle(3 to 4days/wk) and go to the gym(2 days/wk) so need to eat at least 3000Cals a day to balance my Cal's so I don't lose weight(I'm lean enough as it is). Eating more calories to sustain my energy expenditure immediately means I ingest more protein.

  35. I love how this whole Protein thing is like a revelation to cyclists. It's been bro science and official sports science for decades now to get around .75g – 1g of protein per lbs of weight. If you're doing super heavy workouts like training for competition, etc., you should get more than 1g of protein per lbs of body weight. Like this has been around forever and cyclists are just now learning about it?

  36. im 54.5 kilos but before i started lifting weights, i was 40 kilos. im 5’ 7” small bone frame and long legs. my metabloism is overly super as well. i find to just eat a strict vegitarian organic diet with only turkey, yogurt, and milk with no need to go into details works best. i dont watch what i eat.. i eat white rice and organic bagels etc… i need the weight lol i just avoid artificial stuff and red meat only. when i cook my food i just chop it up and steam it except the turkey. and only use himalayan sea salt, pepper, and honey for taste. i save the water i use to steam my veggies and pour that in my rice and veggies bowl. i do no vitamins except for D (avoid too much sun contact on skin, no beaches for me lol) and fish oil. again, i avoid artefical only. inner flexibility of organs and outer flexibility/yoga practice gave me super metabolism. This takes years of stretching dedication though. meditation is also necassery, video games are a good one as long as it doesnt stress you out, or painting etc… recouperation is #1 lol i do it ALL the TIME. minimalism and no kids=no rush/no responsibility. i wish i had known about cycling earlier. it has now become an incredible part of my routine. and i now need to eat A LOT more food… if one needs to cut out food… its usually bad karma from bad past decisions… there is a lot of necassery healing needed for your body.

  37. Why low-fat or 0% fat yoghurt? The fat is the most important thing in it! Low-fat anything is full of other rubbish not needed.

  38. cutting out an entire food group is a very hard thing to do, as we all know the four major food groups are: 1. Beer 2. Fat 3 Starch 4. burnt crispy bits from the edge of the pan!

  39. I eat 70% fat, 30% protein, 0% carb. 100% animal based, good energy levels riding up to about five hours fasted, eat once or twice a day.
    Never felt stronger.

  40. I appreciate the fact that GCN doesn't hard sell it's sponsored products such as Enervit in this video. They state upfront that they are a sponsor, but the only real sell is seeing the presenters using it. As such, I am more likely to look at and try the products than if they were more heavy handed about pushing them.

  41. I ride fasted then a handful of raisins 2 hrs in, just before I bonk. 3hrs in it's cafe stop then nothing else till I'm home. Works for me.

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