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Will Girling
United Kingdom
เข้าร่วมเมื่อ 30 มี.ค. 2009
Sports and Performance Nutritionist for the World tour
I guide busy professional get faster, healthier and leaner long term by giving you knowledge, structure and showing you how to do it consistently and notbounce back.
www.willgirling.com
I guide busy professional get faster, healthier and leaner long term by giving you knowledge, structure and showing you how to do it consistently and notbounce back.
www.willgirling.com
How to make Rice Cakes - for Cycling and Triathalon
Written Recipe - willgirling.com/portfolio-item/cycling-rice-cake-recipe/
Owen's Instagram @thepancakepeloton
FreeFacebook Group - groups/willgirlingperformancenutrition
Free eBook - bit.ly/37B5tHw
Drop me a message on Instagram - willgirling
Want to work with me? willgirling.com/apply/
0:00 Background info
3:18 Recipe
5:10 Finishing up
Owen's Instagram @thepancakepeloton
FreeFacebook Group - groups/willgirlingperformancenutrition
Free eBook - bit.ly/37B5tHw
Drop me a message on Instagram - willgirling
Want to work with me? willgirling.com/apply/
0:00 Background info
3:18 Recipe
5:10 Finishing up
มุมมอง: 9 344
วีดีโอ
How to fuel for a Zwift Race!
มุมมอง 1.1K3 ปีที่แล้ว
Free Facebook Group - groups/willgirlingperformancenutrition Flapjack Recipe - willgirling.com/portfolio-item/endurance-energy-bar/ Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Want to work with me? willgirling.com/apply/
Fuel the Commute - How to eat before commuting
มุมมอง 7313 ปีที่แล้ว
Facebook Group - groups/willgirlingperformancenutrition Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Want to work with me? willgirling.com/apply/
Post Workout Protein Myths
มุมมอง 1.8K3 ปีที่แล้ว
Facebook Group - groups/willgirlingperformancenutrition Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Want to work with me? willgirling.com/apply/
How to fuel early morning workouts
มุมมอง 3.3K3 ปีที่แล้ว
Facebook Group - groups/willgirlingperformancenutrition Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Want to work with me? willgirling.com/apply/
Weekly nutrition plan for EASY gains
มุมมอง 1.7K3 ปีที่แล้ว
Facebook Group - groups/willgirlingperformancenutrition Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Want to work with me? willgirling.com/apply/
Top 5 Fat Loss Mistakes
มุมมอง 2K3 ปีที่แล้ว
Facebook Group - groups/willgirlingperformancenutrition Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Want to work with me? willgirling.com/apply/
Endurance Nutrition Q&A - The Answers you wanted
มุมมอง 1.3K3 ปีที่แล้ว
Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Want to work with me? willgirling.com/apply/
Fuelling the Festive 500 - "The best way to do it"? 🤔
มุมมอง 1K3 ปีที่แล้ว
Free eBook - bit.ly/37B5tHw Drop me a message on Instagram - willgirling Flapjack Recipe - willgirling.com/portfolio-item/endurance-energy-bar/ Citations A step towards personalized sports nutrition: Carbohydrate intake during exercise - Jeukendrup 2014 Carbohydrates for training and competition - Burke 2011 Postexercise muscle glycogen resynthesis in humans Burke 2017 Nutrient t...
What to Eat before Training - Pre-Exercise Nutrition
มุมมอง 1.7K3 ปีที่แล้ว
Check out my website for free eBook or book a chat with me www.willgirling.com/ Papers cited; What Should I Eat before Exercise ? Pre-Exercise Nutrition and the Response to Endurance Exercise : Current Prospective and Future Directions - Jeffery et al 2020
Sugar Crashing while Riding? Fact or Fiction?
มุมมอง 9953 ปีที่แล้ว
Check out my website for free eBook or book a chat with me www.willgirling.com/ Papers cited; Regulation of muscle glycogen metabolism during exercise: Implications for endurance performance and training adaptations - Hearris et al 2018 Contemporary nutrition strategies to optimize performance in distance runners and race walkers - Burke et al 2019 Carbohydrate Metabolism During Exercise - Hamm...
How much do you Sweat? And does it matter?!
มุมมอง 9004 ปีที่แล้ว
Check out my website for free eBook or book a chat with me www.willgirling.com/ Papers cited; Fluid needs for training, competition, and recovery in track-and-field athletes Casa et al 2019 Fluid and electrolyte balance in ultra-endurance sport Rehrer et al 2001
5 Top Tips - To avoid getting ill while training
มุมมอง 1.2K4 ปีที่แล้ว
Check out my website for free eBook or book a chat with me www.willgirling.com/ Papers cited; Recommendations to maintain immune health in athletes Walsh et al 2018 Immune function in sport and exercise Gleeson et al 2007 Immune nutrition and exercise: Narrative review and practical recommendations Williams et al 2019 Zinc lozenges as cure for the common cold - A review and hypothesis Eby et al...
Fueling for an Everest
มุมมอง 7934 ปีที่แล้ว
Check out my website for free eBook or book a chat with me www.willgirling.com/ Covering the aspects of riding an everest and how best to fuel for it. Contemporary nutrition strategies to optimize performance in distance runners and race walkers Burke et al 2019 Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. Coyle 1986 Carbohydrate loading in human muscle...
Cramping - Can you cure it?
มุมมอง 7794 ปีที่แล้ว
Check out my website for free eBook www.willgirling.com/
Endurance training with Resistance Training - things to look out for.
มุมมอง 1.4K4 ปีที่แล้ว
Endurance training with Resistance Training - things to look out for.
Power vs Weight loss - Are you losing power?
มุมมอง 1.7K4 ปีที่แล้ว
Power vs Weight loss - Are you losing power?
Wake up and Smell the Coffee - Caffeine and performance
มุมมอง 1.1K4 ปีที่แล้ว
Wake up and Smell the Coffee - Caffeine and performance
DIY Energy Drink - Save Money Train Harder
มุมมอง 26K4 ปีที่แล้ว
DIY Energy Drink - Save Money Train Harder
High Fat Low Carb VS High Carb Low Fat - Which is best?
มุมมอง 22K4 ปีที่แล้ว
High Fat Low Carb VS High Carb Low Fat - Which is best?
What happens when you eat 120g in a race?
มุมมอง 1.5K4 ปีที่แล้ว
What happens when you eat 120g in a race?
Maximise your Carbohydrate for Endurance Sport
มุมมอง 1.7K4 ปีที่แล้ว
Maximise your Carbohydrate for Endurance Sport
Nitrates - Beetroot - Natural Performance booster
มุมมอง 1.5K4 ปีที่แล้ว
Nitrates - Beetroot - Natural Performance booster
I make it just whit simple table sugar and sodium citrate. Great energy no issue on the stommag. 70g on 500ml and 2g sodium citrate. Works really good !! Also recovery is good after session.
I prefer high carb low, low fat. It works better for me and keto is expensive.
Keto will mess you up long term plus with HCLF you can eat a calorie excess without gaining weight and you will definitely have more energy, strength and stamina
You got your big letter title wrong
🙏
Watch Jack Reed cycling no nonsense rice cakes 😮
Hi, I have type 2 diabetes. What do you recommend?
Love the content! Pretty hard to wrap my head around it though, would you know where to find charts where this kind of information is summed up?
Me too. Got here from Cade media. Good stuff!
Thanks, great idea! Would longer sessions (>4hrs) need potassium, magensium, and other electrolytes added in and how could these be sourced?
Will, thanks! For the Salt is it 1gr per 100ml?
It's 1g per 500-600ml
@@WillGirling thanks mate!
Came over from Cade. This is GOLD, thanks Will!
I just saw this video. Are there any recent updates or new studies on Taurine and heat acclimatization? I live in Phoenix, AZ and its 90F at 5am during the summers. I participate in a crit race at 7pm some weeks and it can be over 100F at 7pm. Hoping this might be a great way to combat that heat on top of my solid hydration plans.
Wat bout low fat, moderate protein, moderate carbs?
I wish people would understand that they are bound to the laws of the universe, which means the first law of thermodynamics also applies to our bodies. There is nothing special about you and I or any other living creature that would somehow and magically contradict these fundamental rules!
40g per serving in 40s. 4x40 160 is 2.2g At 71/2 kilo…..
Heya thanks for the comment. I'm not sure what particular part youre commenting on. But nothing wrong with 2.2g/kg/bw. Depends on age too with 40g per serving definitely being more beneficial for older individuals. Or maybe how many feeds you can get 3 or 4. It's not a strict rule and need to apply to you, your goals, training volume and age
@@WillGirling Thanks Will !!!!! Remember reaching out to you a few years ago !!! I ride a solid 7 hours a week pretty much 51/52 weeks a year, intensity 3 to 4 very very very rarely a Heart rate level 2. Legs went to jelly out nowhere Jan 2020 returning Aussie age 43. Got bloods done now on statin for Cholesterol, still bad legs. Guessing it's age but I'm not so sure. I can still ride 75 mins around 35 kph ( generally more 32 kph ) but pleasure gone as legs between hard steely and painful and just dead-jelly legs. Kinda taken much of the fun out the sport ! I only go up hill well at 70 kilo. Around 3 years ago I dropped the 3 power meters. Went from a FTP of 260-270 straight to 190-200 same same training. I've obviously gone to try very very light 10 days zone 2.5 and had 5 days off bike but legs same same. Now on an Asthma puffer by Doctor check that against a 7 month cold. MUST Admit Asthma puffer is freeing up the legs, also waiting on a Lung Xray for this 7 month cold..... Doctor been ok. Given legs feel packed in and I'd be happy pay privately what reckon get a CT Scan entire body or a really really bad idea. At 4.5 years in I'd love have OK legs better than just 1 ride in every 15 of so. They're dead as hell but I am still a decent-ish cyclist
Salsa rice vs just a sandwich. Great tips from older vid
Never know you got to EF until Cade video. Awesome
Organic Beet Root Extract Powder is this the same thing?
Sadly I couldn't tell you - its about the nitrate concentration. So you can achieve it from that extract but you might need more. I can say though, if you just regularly consume it you will eventually saturate the muscle and will get those improvements
Does this apply for marathon runners as well?
If the terrain of your marathon requires you to put in short efforts then yes. BUT outside of the race it can still be useful for training blocks where youre doing gym work or shorter harder VO2 max based efforts
Hi, great video, thanks a lot! Do you still have the ebook? And do you have coaching for non athletes?
Hey Alessandra I've emailed you back. Look forward to hearing from you
120 is an arbitrary number. Why not 130, 140, etc!? We need to push for higher. I agree that gut training is needed, but if 120 is achievable, so is anything higher than that. It’s impossible to eat more carbs than what you burn, that’s why we must maximise it.
For sure - I've got data on people getting 150g an hour. Its more about what the research is saying and based on the papers and averages across people (like most research) 120g is the average. I'm interested to see how the area devlops
@@WillGirling I can see the time that people would receive dextrose intravenously throughout the race once a noninvasive solution is invented!
Just to make it clear, this study compares 48% carbs vs. 30% carbs, which is far away from keto and cannot be used to assess the effect of a ketogenic diet.
Hi. What's the definition of low fat?
Less than 20 grams of fat per day
Just found you on the wild ones pod. I’m attempting my Everest in 2 weeks. Thanks for the tips 🙂
New to your content, but using all this guidance to help me plan my 200mile one day ride. Sweat test incoming, I definitely under hydrate which over 16hrs or so, I can't afford to do.
Hi Will, would be BCAA helpful during the day to help recovering? Is it more beneficial before or after exercise or maybe before going to sleep? Thanks for you help!
I would just go for a complete protein source over bcaas. Is there any reason in particular you would want to opt for that?
This is great! i’m sick of the keto and fasting push. Is also a money maker for entrepreneurs. For me meto and fasting pura in my reserve I get fatter even cellulite in my stomach which I never had. It’s news up my body composition too, i’m still trying to get back at my weight but now doing normal watching calories higher plant base protein and working out. Running is good, oatmeal is good, all these push has demonize so many essential things for our heart.
Whats the beat name in the beginninf
The best diet is the one that works for you. I tried HFLC and didnt lose an ounce. Then went HCLF and dropped 10 lbs in a week. Weight loss has naturally slowed since some of that 10 lbs was water but Im averaging around 3 lbs a week.
Snake diet sugar diet!
hflc is much more pleasant to maintain. with hclf you get flavorstuffed and relapse. also fasting, and all the other things called nonsense here, are for more benifits than just weight loss.
For me hflc works but at the cost of not feeling that great and finding it hard to not overeat once I eat out, while with hclf I’m not that hungry whatever food is front of me. Easier to maintain that way.
HCLF changed my life. All plant based, which made my health significantly better! Within two weeks my insulin sensitivity was absolutely amazing!
hmmm, this video popped out of the blue, it´s like the diamond in rough the youtube algorithm throws every milenia. For me only lchf seems to work... I must be going crazy or have some chemical inbalance, but I must use keto to lose weight, a low carb diet helps me maintain it and a high carb diet inflammates me like Augustus in charlie and the chocolate factory, even with all the calories accounted for. But hey, this proves I just need to keep looking as to what´s going on with me... or I can´t do math and geting calories mixed up XD, because I want to be able to have a balanced diet. Thanks Bro.
What are your thoughts on L-Citrulline or Citrulline Malate for performance? Will taking beta-alanine at 3 grams per day eventually meet the necessary loading, albeit at a slower rate? I have been taking beta alanine for several months, and found my endurance was better swimming even after not swimming for two months.
Yeah it's a good question - there isn't significant evidence for Citrulline at the moment BUT it works slightly differently to beta alanine, so if you have the money and are happy for marginal gains you could invest in it. Ways to take it you can either load citrulline for a specific event or take a lower dose daily.
Ok great the caffeine helps your performance. Keep using it and it frys your nervous system and burns out your adrenals. Caffeine is dangerous in the long run but as the famous quote goes “who cares because in the long run we’re all dead anyway “
Can i use it for 1 month regular 200mg daily is it safe
still the best sports nutrition channel on youtube, 3 years later. hope you are doing well, Will.
It sounds like a flawed study. They should have had both groups do one diet for 6 months then swap so you can see the effect from both diet types for each person.
It definitely has it flaws but to do a 6 month cross over design would be tough. It's not the best stuff for sure. But there is some information we can interpret and possibly utilise. Thanks for the comment btw
Wanted to give this a big like anyway, but also bc it was on 666
If I do predominantly hill climb events, I weight 65kg so what realistically would be the weight gain I would get, are we talking about a few kg? Also the loading phase is something I'm worried about, does creatine only work with sugar? Do I have to be taking 100g sugar per day for 7 days to load?
Hey Stuart mate. So @ 65kg you will probably only gain around 0.5-1kg which is normal at your size but maybe at a push 1.5kg. You don't need to take with sugar at all but taking with any carbohydrate in the post workout period may enhance uptake, but is most definitely not essential. And no need to load either taking 3-5g a day everyday will do the same thing will just take an extra 2 weeks or so to Saturate the muscle
@WillGirling thanks mate, great info, just subscribed to your channel aswell ... to ask u 1 more question, I was thinking of combining creatine with Beta Alanine, what are your thoughts
Cheers man! And definitely worthwhile beta alanine is really good and I highly recommend. Make sure to have it with a meal for the beta.
@@WillGirlingcheers bro🤙
He did not address insulin and its affect on diabetes and insulin resistance.
Heya mate - This is a paper review so it's not specifically about diabetes but there was no difference in the insulin secretion between the two trials with no effect on the fat loss seen
@@WillGirling Thanks for a reply. Since most weight gain seems to come from insulin resistance I wondered why it wasn't addressed.
This guy vs Dr Fung would be hilarious.
Whenever I consume a high-carb, low-fat (HCLF) diet, I tend to gain weight and experience discomfort. I find that I do much better on a low-carb, high-fat (LCHF) diet.
More Leptin, less hunger.
Is the creatine load necessary? Or can I just start 3-5g/day ?
Ni you can just start at the 3g - 5g a day. Will take a couple of weeks to saturate the muscle but will reduce any potential gi effects
Eat whole foods. And the less you eat the better.
just another CICO promotion. How do HCLF tiny women eat 2700 cal without gaining weight or doing lots of exercise?
How does an anecdote speak for the general population
This has been super helpful. Thank you! Would there be any benefit to using sodium citrate instead of table salt? If so, would I just do 1g of sodium citrate instead of 1g of table salt?
KETO is for dmb fks
Why do you call black folks dumb?
The fat you eat is the FAT YOU WEAR simple as that ….fat is FAT
So, carbohydrates never become anything but Carbohydrates?
Thank you so much. Your information was an answer to prayer! I have subscribed to you channel. ❤❤❤
Thank you for the video! Any thoughts on teeth health? I am going to make a really conentrated hypertonic drink and sip it over a couple of hours. My guess is that it will be more acidic and that would eat away at the enamel of my teeth more, right?