Another informative video. It so easy to have a routine for eating, which isn’t always for the best for improving your performance. Always enjoy watching and learning for these, love the new studio!
Thanks so much Richard! Definitely easy to get into a routine but it doesn't need to be complex 3 meals and a snack with protein in each will suffice for most goals
Great information 👍. My 5-6 hours sleep per night and lack of a continuous stream of protein is certainly something I'll note and change. See if I can become more consistent in performance. Thanks Will 👌
Reagular protein intakes so lets say 4 sittings (breakfast lunch dinner and a snack somewhere) will iimprove recovery and help preserve lean mass. And sleep with definitely definitely help!
Definitely identified a protein carence when I looked into my daily diet. Sticking to the 2gr/kg means I don’t feel like snacking in between meals and I feel much less muscle soreness post training.
@@WillGirling cheers Will, diet is going well again after a bumpy Christmas ride... kept logging everything though and monitored my weight. Would like to be a decent TT rider and climb alright. A lot of work left to get there!
I can relate to point 3 - Used to eat loads when I was powerlifting. After I started taking cycling training seriously I was eating like no more than 110g a day because all my focus was on carbs. As soon as I started eating much more - around 220g a day (I'm 85kg) the difference was pretty immediate as far as performance and recovery. But also noticed my body composition got significantly better without any change to training.
Protein wise look to having yogurt, drinks like milk or soya with a meal, larger protein servings in the meal, using higher protein carbs such as lentils legumes quinoa etc.
Once again, really interesting. I need to take the time to calculate the correct amount of Protein and carbs. I'm doing it using my instinct and sometimes I get it badly wrong, they are not good days. When my body has recovered and is properly fuelled, they are fun days.
A little more precision in terms of "isn't too strong" would have been nice. What does that mean? Are there percantages or flat values? Ranges? How does "too strong" scale with my training volume and TDEE?
I really enjoy your content! I really like how you spend the time to explain the studies but also break it down such that we can easily apply it to our individual situations. The timing of this video is perfectly timed as weight loss vs. power loss is a current concern for me. I am primarily a cyclist but also run for cross training. I am 1.8m tall male and my weigh currently fluctuates around 81 kg. I really only want to lose just a few kg, but have definitely noticed that power number have been dropping in the process. A few big take aways for me from this video were the sleep and protein requirements. Sleep is a known issue but is theoretically easier to address. On the other hand i am not sure how i am going to find a way to consume 160 grams of protein a day seems challenging. Any tips on how to spread that out over the course of the day?
i post and then read a few others and notice nearly everyone asks the same question....so i put a finer point on it... is there a limit to how much protein you should consume a one sitting, (20g, 30g, 40g)?
Enjoyed the video. Very informative . I have a question about protein consumption. As I'm not a professional athlete just a heavy exerciser do I still need 2 g of protein per kg of body weight to keep my energy levels up? Thank you 🙂
I'm definitely finding my lack of sleep, and the struggle to hut protein goals really hard. Being 105kg and aiming for 1.6-2g/kg is a major struggle. Find training too late at night when it's hot is equally challenging as it wakes me up before I'm wanting to sleep.
I can relate there buddy I'm 101kg. Sleep is an obvious one but help for protein. I would suggest 5 servings of protein a day Breakfast, lunch, dinner then snack and prebed meal. Utilising 1 source of whey protein a day will definitely help whetehr in a smoothie, mixed into yogurt or porridge or just on it's own it will aid in getting the content up but obviously real food first. The late session - cold water immersion something like a cold shower will aid in resetting the nervous system and reducing core tempreture. Hope that helps bud!
@@WillGirling Cheers Will - Just watched your video on Protein as well and it definitely is something I need to keep on top of more. Had a protein shake with my breakfast this morning before a 100 mile, 5 hour ride and had another when I got home to ensure good recovery. Steak dinner 3 hours later so definitely hitting my goals today!
I like carbs, and get enough calories, but I have trouble getting that much protein into my body. I'm not small, and it just works out to so much protein. I see that your next video is on protein, so I am looking forward to it.
Thanks Will. I struggle with it all tbh. Definitely don’t get enough protein or get enough sleep. I’ve lost 5 and a half stone and I now hover around 9 stone but I’m always worried I will put weight back on with carbs and whey powder so I’m constantly battling between the both. I ride 3 to 4 times a week at present, around 20 miles plus each time.
Hey Geraldine, sorry to hear you're struggling with it all but huge congrats on 5 stone loss! What is it you're really worried about and struggling with in particular for your weight?
Will Girling thanks Will. I’ve just started to make more of an effort to go to bed earlier and get more sleep, more of a routine. I certainly don’t get enough protein every day. Some days I do better but not most days. I just worry about putting weight back on with knowing how long and hard it could be sometimes loosing weight and I think I worry putting some back on which I don’t want to do, but I know I need to fuel for my rides.
@@geraldinecoupland4162 Thats understandable what do you think would help you with understanding how to manage your nutrition so you know how to eat and not gain weight?
Will Girling plan better and eat even more healthier than I do now. I’ve improved a lot to what I was having before loosing weight though. Still learning about food and fuelling for keeping fit.
HAHA the latter part of that comment. Sleep is something we see across the board to aid recvoery, performance, fat loss if in deficit and health. Should get yourself some R&R bud
Spread it through the day in to 3 meals and 1 snack - or 2 snacks - makes it easier then utlise all protein sources; chicken, turkey, fish, shellfish, beef, pork, eggs, dairy, whey protein and then carbs that contain protein too like lentils pusles, quinoa etc - its defintiely possible. Why do you need to lose 10-12kg?
@@WillGirling I’m trying to lose 10 kg to be faster particularly on the climbs. Don’t race just ride with the faster lads in the club and getting dropped on climbs. Not sure if it’s a realistic goal, but that was my weight 10 years ago. I’m not exactly fat-53 y/o FTP is around 300 when I’m well-trained.
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Another informative video. It so easy to have a routine for eating, which isn’t always for the best for improving your performance. Always enjoy watching and learning for these, love the new studio!
Thanks so much Richard! Definitely easy to get into a routine but it doesn't need to be complex 3 meals and a snack with protein in each will suffice for most goals
Great information 👍. My 5-6 hours sleep per night and lack of a continuous stream of protein is certainly something I'll note and change. See if I can become more consistent in performance. Thanks Will 👌
Reagular protein intakes so lets say 4 sittings (breakfast lunch dinner and a snack somewhere) will iimprove recovery and help preserve lean mass. And sleep with definitely definitely help!
Great tips @willgirling , thanks for sharing your knowledge, much appreciated!
No problem Fran glad you're enjoying them
Definitely identified a protein carence when I looked into my daily diet. Sticking to the 2gr/kg means I don’t feel like snacking in between meals and I feel much less muscle soreness post training.
Amazing!! how is your training going and what are you working towards right now Laurent?
@@WillGirling cheers Will, diet is going well again after a bumpy Christmas ride... kept logging everything though and monitored my weight. Would like to be a decent TT rider and climb alright. A lot of work left to get there!
I can relate to point 3 - Used to eat loads when I was powerlifting. After I started taking cycling training seriously I was eating like no more than 110g a day because all my focus was on carbs. As soon as I started eating much more - around 220g a day (I'm 85kg) the difference was pretty immediate as far as performance and recovery. But also noticed my body composition got significantly better without any change to training.
It makes a massive difference right!? How are you getting on with you training now?
Great video and info thanks and great new studio. Really struggle to get enough calories in and especially the protein even with supplements.
Protein wise look to having yogurt, drinks like milk or soya with a meal, larger protein servings in the meal, using higher protein carbs such as lentils legumes quinoa etc.
Once again, really interesting. I need to take the time to calculate the correct amount of Protein and carbs. I'm doing it using my instinct and sometimes I get it badly wrong, they are not good days. When my body has recovered and is properly fuelled, they are fun days.
Try looking at the periodisation of the week then and how it might work best with higher and lower amounts of carbs and protein staying the same
A little more precision in terms of "isn't too strong" would have been nice. What does that mean? Are there percantages or flat values? Ranges? How does "too strong" scale with my training volume and TDEE?
I believe I mentioned greater than 1000Kcal deficit as one but definitely consuming less than 30Kcal/kb/lean body mass would not be advised
I really enjoy your content! I really like how you spend the time to explain the studies but also break it down such that we can easily apply it to our individual situations. The timing of this video is perfectly timed as weight loss vs. power loss is a current concern for me. I am primarily a cyclist but also run for cross training. I am 1.8m tall male and my weigh currently fluctuates around 81 kg. I really only want to lose just a few kg, but have definitely noticed that power number have been dropping in the process. A few big take aways for me from this video were the sleep and protein requirements. Sleep is a known issue but is theoretically easier to address. On the other hand i am not sure how i am going to find a way to consume 160 grams of protein a day seems challenging. Any tips on how to spread that out over the course of the day?
i post and then read a few others and notice nearly everyone asks the same question....so i put a finer point on it... is there a limit to how much protein you should consume a one sitting, (20g, 30g, 40g)?
Hey thanks so much for loving my content and subscribing! Great question and will be answered in tomorrows video.... Don't want to spoil the suprise
For a bike long day, what is more important big dinner or big breakfast? Or both big?
In isolation the big breakfast. If multiple long days, both
Enjoyed the video. Very informative . I have a question about protein consumption. As I'm not a professional athlete just a heavy exerciser do I still need 2 g of protein per kg of body weight to keep my energy levels up?
Thank you 🙂
2g protein wont be for energy but for muscle recovery and muscle retention in a calorie deficit
I'm definitely finding my lack of sleep, and the struggle to hut protein goals really hard. Being 105kg and aiming for 1.6-2g/kg is a major struggle. Find training too late at night when it's hot is equally challenging as it wakes me up before I'm wanting to sleep.
I can relate there buddy I'm 101kg. Sleep is an obvious one but help for protein. I would suggest 5 servings of protein a day Breakfast, lunch, dinner then snack and prebed meal. Utilising 1 source of whey protein a day will definitely help whetehr in a smoothie, mixed into yogurt or porridge or just on it's own it will aid in getting the content up but obviously real food first.
The late session - cold water immersion something like a cold shower will aid in resetting the nervous system and reducing core tempreture.
Hope that helps bud!
@@WillGirling Cheers Will - Just watched your video on Protein as well and it definitely is something I need to keep on top of more. Had a protein shake with my breakfast this morning before a 100 mile, 5 hour ride and had another when I got home to ensure good recovery. Steak dinner 3 hours later so definitely hitting my goals today!
Great vid. The impact of sleep is so underrated.
Cheers buddy!!!!!!! Excited to chat soon. Science proves to us that whatever the goal sleep and rest is imperative in all of it
I like carbs, and get enough calories, but I have trouble getting that much protein into my body. I'm not small, and it just works out to so much protein. I see that your next video is on protein, so I am looking forward to it.
Indded it is buddy!! Have a look at it but it really makes a difference using 1 whey shake a day, some greek yougurt as dessert and bits really help
@@WillGirling I really do need to make a concerted effort for an extended period, and see how it works out. Thanks for the tips!
Thanks Will. I struggle with it all tbh. Definitely don’t get enough protein or get enough sleep. I’ve lost 5 and a half stone and I now hover around 9 stone but I’m always worried I will put weight back on with carbs and whey powder so I’m constantly battling between the both. I ride 3 to 4 times a week at present, around 20 miles plus each time.
Hey Geraldine, sorry to hear you're struggling with it all but huge congrats on 5 stone loss!
What is it you're really worried about and struggling with in particular for your weight?
Will Girling thanks Will. I’ve just started to make more of an effort to go to bed earlier and get more sleep, more of a routine. I certainly don’t get enough protein every day. Some days I do better but not most days. I just worry about putting weight back on with knowing how long and hard it could be sometimes loosing weight and I think I worry putting some back on which I don’t want to do, but I know I need to fuel for my rides.
@@geraldinecoupland4162 Thats understandable what do you think would help you with understanding how to manage your nutrition so you know how to eat and not gain weight?
Will Girling plan better and eat even more healthier than I do now. I’ve improved a lot to what I was having before loosing weight though. Still learning about food and fuelling for keeping fit.
Amazing
Thank you so much
Sleep, definitely sleep. Been living off 4-5 hours for the last 15-20years (Yes, I'm OLD) and I really need to look at getting more!
HAHA the latter part of that comment. Sleep is something we see across the board to aid recvoery, performance, fat loss if in deficit and health. Should get yourself some R&R bud
I’m 183 cm tall 99 Kg need to lose 10-12 kg of fat. 200 grams of protein is hard to reach!
Spread it through the day in to 3 meals and 1 snack - or 2 snacks - makes it easier then utlise all protein sources; chicken, turkey, fish, shellfish, beef, pork, eggs, dairy, whey protein and then carbs that contain protein too like lentils pusles, quinoa etc - its defintiely possible. Why do you need to lose 10-12kg?
@@WillGirling I’m trying to lose 10 kg to be faster particularly on the climbs. Don’t race just ride with the faster lads in the club and getting dropped on climbs. Not sure if it’s a realistic goal, but that was my weight 10 years ago. I’m not exactly fat-53 y/o FTP is around 300 when I’m well-trained.
*Will Girling* Awesome vid. If you had One wish. what Would it be? let's build each other up xd
Thanks