Complete Cycling Nutrition Guide, What to Eat Before, During, and After a Ride
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- เผยแพร่เมื่อ 15 ต.ค. 2024
- What do you need to eat to maximize your performance on the bike? Today I dive into the science to answer this question along with some additional nutritional considerations like beet juice, caffeine, carb loading and antioxidants. Thanks for watching!
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Link isn't working for some reason....
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I was dumb forgot the login password. I would appreciate any help you can give me.
@Levi Kendrick Instablaster =)
@Elian Anderson I really appreciate your reply. I found the site thru google and im in the hacking process atm.
I see it takes quite some time so I will get back to you later with my results.
@Elian Anderson It worked and I finally got access to my account again. I am so happy:D
Thanks so much you really help me out!
I'm exclusively on Hyper-gain-beast-mode-hats-backwards-ONLY-pre-workout-keto. I can't feel my face and don't need to. 🤙🏻
I'm on Ash Beech diet. Getting lean and mean on vegan whole foods.
Keto is working for me. I dont cycle but i do the bike in the gym. 30 min to 1hr or 10 mi to 20 mi. I know its weakAF. I just started though. Does anybody else do keto and cycle on street or gym.?
@@familypokornyFit i dont but gcn mentioned it in a video and said it has (probably ?) a positive effect
If someone is trying to loose weight should they eat on low intensity training rides? If so should it be just carbs and no fats to maximize fat loss?
@@CarlHarwatt sorry for late response but the key to weight lose is eating less calories than you consume a recomended amount is about 200-500 calories a day 500 calories a day will end up being about a kilo every 2 weeks and more than this will most likely end up in fitness lose and tiredness
I have no clue how I have not found your channel before today! Went through and binged a bunch of your videos and they are some of the best, most informative cycling vids on this site. Keep up the good work!
Yep, he rules at this AND riding bikes!
Same but 1 year later than you
You should make a video about XC technique. Drops, steep climbs, getting over root and rocks, riding in mud, riding through deep tire tracks, through narrow paths, through water, over logs etc.
He should make a video on how he's so fast on 120mm of travel
Great video, and I have to admit that I am a fully recovered “former” keto rider. Yes, I could ride all day, but when I rode in the Alps I was dog s&#t. After admitting I was wrong and going back on a carb heavy diet, I was back to my usual form. No one to blame except myself.
BTW, I would like to see a video on proper hydration. As a former medical director at an IronMan event, our biggest medical issue was over hydration and hyponatremia. We sent over thirty by ambulance to the local hospitals, in addition to the 100+ that we treated on site. Most common in women.
Jay Bonner, we weighed the athletes at check in and wrote that number on their leg, then weighed them after the bike and run. Many athletes were over ten pounds heavier than when they started. These “overweight” athletes tended to have a serum sodium around 120, well below the 140 normal. If it gets even lower they could seize and several did. Water is good, but too much is dangerous.
@@garyzimbric4055 99% of women do IM as a weight loss goal exercise. They massively underfuel and underdrink and over caffeine themselves so they can 'lose more weight'. Ive seen this so many times the last 23 years as a cycling coach. They start to cramp up from dehydration and then get mad thirsty and guzzle. Their kidneys are already in a dehydrated state and on average around CKD level 3. They often drink more than 1liter per hour in this impaired state and that can dilute their sodium/potassium levels even more. IV drip is the best way to treat them and in a cool tent.
Ive NEVER SEEN HYPONATREMIA IN AN ATHLETE WHO WAS STIMULANT/PAIN KILLER FREE and eating at least 50g of carbs per hour plus at least 500ml of water per hour. People just abuse stims, dont or forget to eat/drink and enter a temp state of chronic kidney disease. Then water gets the blame lol!!
IDIOTS!
durianrider, your comments are spot on. To put a fine point on things, many of these athletes are using their training as a cover for their eating disorder. It is not so much about losing weight as maintaining an unhealthy weight. And yes, NSAIDS definitely have an impact on kidney function which is compounded when they use them to cover injuries, so they can compete. I am old school and have abided by the rule that if my training leads to an injury that is too painful to allow continuing, I just rest, and never go down the NSAID route. Still very active after 40 years.
your lucky it didnt kill you early...those diets are extremely dangerous
How do athletes manage to drink so much water? I guess Iron man has water stations everywhere + all the support personal. What's the sodium content that I should be drinking vs water?
Water to generic Gatorade ratio?
Before: loads of sweet potatoes with ketchup.
During: loads of sweet potatoes with ketchup.
After: loads of sweet potatoes with ketchup
😂😂
Can you use salad cream?
Id rather Sweet potatos with Sriracha
Paul Wright: What is salad cream lol?
Some form of salad dressing?
How do you cook your sweet potatos?
@@HumaneNewtmost of the time boiling them, or oven-baked
Finally some science to justify my 3 pots of coffee per day.
Thank you men for taking your time to make all these unique videos for those who wanna get to the top but don’t have any coach or peoples to help them, again thank you!
Probably the most densely packed information on youtube 👌👌👌
This did a great job covering the needs for carbs before/during/after, but I'm confused as to the needs for protein for high intensity and/or endurance athletes
Thanks for all the free content. This is actually a topic that is relatively hard to find information on, I've been reading books related to the topic trying to pick and choose what works for a long time.
I've watched many videos on nutrition for endurance athletes. I totally agree with your views on carbs. Carbs=energy. I do however see a lack of coverage of proper hydration in these videos. Without the proper hydration the carbs can't do their job properly. I call hydration the first layer of nutrition. Hydration first then carbs and then proteins and fats. After 35 years of racing off road motorcycles and MTB this system has never failed me.
Fantastic video! This complete cycling nutrition guide provides valuable insights into what to eat before, during, and after a ride. Proper fueling is crucial for optimal performance and recovery. I appreciate the breakdown of macronutrients, hydration tips, and the emphasis on timing. The Pacing Sticker has been an invaluable tool for me in planning and optimizing my nutrition strategy. Thank you for sharing this valuable information!
I like fig newtons during a ride. Just watch the crumbs if you’re breathing heavily.
Hilarious. :)
Agree .. these are great. 10g of carbs and 50cals each. Super easy to track and taste good and are cheap
Natures bakery fig bars raspberry are even better.
Or blueberry clif bars!
@@dtrain5519Nature's Bakery fig bars are great, but best at stops. They're just about impossible to choke down while riding. I made that mistake just yesterday, in fact.
@@dtrain5519 Nature's Bakery Brownie bars are the best
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.
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.
You are the king of “B” roll.
Ive been following your channel. You did changed my mind in what a coach should know. I tried a coach and only sent me recycled charts... keep the good work.
Great channel! I am 38yrs old (male) 5'9" and weight apx 65kg. I often like to challenge myself to 100 mile rides. Typically this takes about 6.5hrs and I loose around 3500cal. I typically (on off days) dont eat a lot of carbs (because I dont want to get fat, lol) but I am trying to research a nice way to balance things out when on the bike. So, perhaps a nice pasta meal the night before the ride.. then, I typically dont eat a "meal" the morning of the ride.. maybe a protein shake (which maybe useless, but is habit from non ride days) so ill eat a cliff bar just before getting on the bike then for the next 6 hours its mainly gels every 30 - 40min and more cliff bars every few hours. When I am done it sounds like another high carb dinner would be good too?
Yup, I'd have a high carb dinner to refuel.
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
Always appreciate the data Dylan! Keep teaching please.
Beet juice prior, orange juice after. Got it!!! Bears, Beets, Battlestar Galactica...also fasted for low intensity yaaaawn, boring shit, loaded for Strava PR hero days. GOT IT!!! Excellent video dude, keep rocking
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.
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!
@dylan thx a lot for the great content you're producing!
Great vid again Dylan
Crushing it, keep up the good work. 👍
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.
@Brainjock i dont eat on anything under 3 hours if longer its dates, figs or homemade rice cakes or oat bars. 1 date is 100 calories of carbs/ sugar, like 1 gel really. Gels turn my stomach , pop or sugary drinks too
@Brainjock tips mcgee! Hahaha
Helping algorithm, good video as always
10/10 video! Keep up the great work. I look forward to your training advice!
Very useful video. Thank you so much for so important information!
This is a really good video. Thanks Dylan.
Awesome video. Listening to your voice on Broomwagon and totally stoked. I started ultra endurance cycling last year (already finished Silk Road- and 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 do often 3+ hours of rock climbing and bicycle riding. The day after every training session, I always have gut problems. Next day, I get up with bad guts, my skin gets drier hair skin gets itchy etc. Recently, even though I increased the frequency of trainings, I realized that I don't have too much gut problems. The reason for that seems like the nutrition. Before I always had a protein biased (mostly meat product) diet and now (because my gf loves pasta and bread) higher tendency to carbohydrate consumption. I realized this change for a few weeks ago and now "train your guts by consuming stuff with more carbohydrates" makes sense. Maybe that can be useful if anyone else out there who suffers from something similar. Cheers
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.
nah wrong man. Carbs are even more important with higher intensity efforts because you burn more glycogen. Are you trying to be a better cyclist or a better 100kg rugby player? Why you think certain big name pros inject catabolic agents like kenacourt to drop muscle mass before grand tours? Didnt you read the articles by the Cofidis coach about his ex riders who became twigs but gained more power.
High carb foods like rice ,pasta and fruit have protein in them anyway, most people don't realize it though. Just smash in the carbs, white rice cakes are what the pros use during racing a lot of the time. People worry too much about protein, it's mainly a third world problem if you are starving.
Wow this was a surprise to me as well, I always thought protein was critical for recovery, particularly aminos 😮and carbs were there to just help protein adsorbsion.
This video was very helpful for me!! Thank you very much for summarizing all the research and sharing. Super funny too 🤣🤣
I could swear one of your videos talked about the importance of re-fueling after a workout, with carbs, within 1/2 hour… that 30 minute window allowed you to absorb carbs, sugars, etc, without triggering the insulin response. Am I not remembering that right & where’s that video?
This confirms it! My GI intolerance for even a little maltodextrin will hold me back forever.
Fair warning for others. Beet root juice works for a lot of people, but not all. For whatever reason it causes my HR to spike, and stay high at lower power levels during the heat. Took me half a season to figure out it didn't work for me. Love the channel though! Heavy on science and detail, low on fluff!
Yep, you may have beetroot intolerance
I was actually the same! If I took it during the day just to test it my heart would start pounding for about 2 hours before it settled back down. Not sure if thats a good thing.....
@@pjbeattie1 check food intolerance "coca" test. That's exactly what happens when your body is having trouble with the food you ingested
Your videos about nutrition have been very insightful and I have appreciated them. I have a suggestion/question that I think you should research and do a video on. The question is how much protein do we really need? Based on some studies and information that is out there, I should be eating nothing but protein to satisfy the number of grams some say I should eat especially as I age. I tend to think we should eat mostly whole grains, vegetables, and fruit and the macro and micro nutrients take care of themselves. But, I'd be interested to hear what research has to say specifically related to performance. Thanks!
Thanks a lot man, great content on your channel! I didn't quite get the type of carbs we should eat after the race, (I guess whole grains and fruit) and my question is if this could be applied also after an intensive training session such as intervals. Also while riding a race, would it be ok to take sweets such as gels or chocolate?
Thanks a lot and keep up with the great work.
Just like diamond the whole "recovery nutrition" is an invented industry. When this truth is heard from an athlete like you , it goes a long way!
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!
It seems like carbs are the way to go before, during, of after riding. The study you mentioned about comparing protein /carbs after endurance or resistance training only mentioned about immediate/next day effects on performance. I'd be interested to know if protein has merit for improved strength gains/medium long term performance gains after resistance training as you've mentioned how good strength training is, I'd also be interested in your thoughts between plant vs non-plant proteins and whether it makes a noticeable difference on performance. Great vids though, finding them very informative! Thanks for all the hard work :).
Thanks for the great videos Dylan.
Didn't know about the potential negative effects of vitamin supplements. Regarding vitamin supplements, do you take any multivitamins or just get your vitamins and anti-oxidants from whole foods?
Great stuff man🤙🏻
An information dense video. Excellent information backed by science. Thanks
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 !! 😉
Awesome, thanks for this great info Dylan!
@Dylan Johnson Is there a benefit to spacing out carbs during a race ? Instant 60/90g every hour vs 20g every 20min ? Great video
Good stuff as usual Dylan! Hey, I see my Maple Syrup gel is "sucrose." Which side of the Fructose:Maltodextrin equation is this?
Great advice!! Thanks Dylan!!
6:52 clearly suggests a ratio of 2:1 up to 1:1 as a Malto:Fructose ratio, not only 2:1
Would these recommendations change if you were cycling for weight loss? It would be awesome if you could do a video on how a 6’4, 260 pound guy like me should approach cycling nutrition when I am using cycling for weight loss. Thanks
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:)
Don't worry, if you do your shopping in Whole Foods it will cost just as much if not more.
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
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?
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?
Yup, you should adjust your caloric load based on how much you're burning and preferably those extra calories are coming carbs on your hard days.
when to eat proteins then? (if we want muscle grow and advertised 1.2-1.8g per kg of your body) ?
Curious if you know of an option for someone that is on a ketogenic diet. For myself it’s a life sentence that I chose over being sick and just recently committed to MTB’ing. My son and I are just at about 200 miles of trails (I’m 40 he’s 13) but we both feel like we could have doubled that with the proper diet before, during, and after the ride.
Thx for the sick vid! Any info on how much electrolytes to eat during exercise? And anything on GI distress? Whats your advice? Thanks!
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.
I put 2 beets in my cold press juicer every morning and have it before breakfast. Whether it improves my performance or not - it's healthy, yummy and gives you some easy calories!
It's July 2024 and many (Lance, Hincapie, Matt, Dowsett, and JB) never mention any normal foods, and to just guzzle as much ketone iq esters as you can afford.
So long story short, I'm broke, still making monthly credit card installments to Matt@ the feed, and still haven't podiumed yet.
Thanks for a great video! As a type 1 diabetic, I intend to make a homemade energy drink to maintain stable blood sugar levels for endurance aerobic excersise (my case roadcycling). What more natural ingridients would you recommend for a fructose + glucose + electrolyte mix? Non gmo, organic etc..
What about when touring or going long distances? I find my fitness graph begining to taper after around 4 hrs of cycling. I ride mostly around hilly areas and I'd loves suggestions revolving around natural food rather than supplements:)
Big fan of your videos... Any advice on hydration and electrolytes for long rides / long endurance events?
No mention of electrolytes, which are key for me. Maybe because I live in the desert.
I'll definitely be covering that in a future video.
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!
flowformulas.com/collections/all every decision made when making this drink mix was backed up by science so naturally I’m a fan.
@@DylanJohnsonCycling This looks very similar to Hammer nutrition (Heed- sports energy drink)
@@DylanJohnsonCycling I am not too sure if that strictly adheres to the 2:1 maltodextrin to fructose ratio but than I don't think many of them do as long as the maltodextrin is there in sufficcient quantities than you are good to go.
Science in Sport GO Electrolyte! all the way for me!
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!!
You can, especially since it's a lap race. I actually made a break down video of my race at Croatan last year and I talk about my nutrition strategy. Check it out.
could you talk about weight loss now that many of us are not in race season? thanks advise, its been helping me out a lot
I've got a weight loss video that you should watch but it's about time to update it.
Hi Dylan, thank you for the great content. I love the scientific research approach on the information you provide. Quick question, not sure if it has already been asked. What is the appropriate time to consume caffeine prior to a hard effort workout on the bike?
I don’t know if you said this in the video but do you personally use any protein powders or supplements? If so what brands do you recommend?
Were the participants in the study on the effects of caffeine regular caffeine users? I normally don’t drink coffee or caffeinated drinks of any kind. Just wondering if one is “caffeine naive” do you need less to get a boost on big rides?
Yes you don't need as much caffeine if you don't usually take it. I actually save caffeine for races and very hard workouts only so it has a greater effect.
Arugala smoothy is like epo for me..higher nitrite content than beets and not messy
Arugula will be added to my beet juices from now on.
I wonder why beets are getting praised instead of arugula...
I have one question: will training on caffeine addict me to this substance, I mean will caffeine boost my training capacity, and stimulating deeper adaptations, or will it only increase my power under this substance and is needed to be taken every training to see benefits?
I only take caffeine for very high intensity days and races so I don’t develop a dependency and that’s what I recommend.
@@DylanJohnsonCycling How do you take in your caffeine? Coffee?
Use music instead. It is free, works better and you can sleep fine that night. If using stims only do it very very rarely. All the athletes I coach who are 99% stim free progress SO much faster because they can get a DEEPER sleep. Stims only really work best in 24 hour races or extreme cold weather events. If it is hot they hold you back. Ive raced for 22 years and coached so many noobs up to national level. Ive seen it all.
Great info. thanks for posting the vid.
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%)
It may be a little less efficient at low power but when going hard it's not if that's what you prefer. I touched on this in my cadence video.
Hi
I got 2 questions!
1. When I should weight my self really? When I`m empty after toilet in the morning before breakfast as I`m lightest of my self or just after dinner? Hope you get my point :)
.
2. I know that I need carbs to do training...
But how possibly I can lose weight if I eat carbs after and before cycling and during the day?
I`m 172 cm and 64 kg... I wanna be 60 kg......
All extra fat is around my stomach... No fat in hands and legs.... should I do specific moves to lose those?
ty
1. Morning
2. Check out my weight loss video
Hope that helps!
Very informative. I wanted to know that is it okay to consume maltodextrin in long rides stretching to more than 24 hrs. It would mean around one scoop every hour. Isn't it a lot? After all maltodextrin is an artificial product
QUESTION, 3mg coffein pr Kg bodyweight, 70 kg = 210 mg Coffein, should i get 210 mg coffein per ride or per hour???
pre ride : Pasta & veggies
during ride : pasta & coffee
after ride : pasta & steak
Thanx Dylan 😅
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.
Hey Dylan, thanks for the great videos. I would have never imagined, that one day I would start drinking tomato juice. Yet here I am ... it even starts to taste good after the first three weeks :P
Hi Dylan, great vid! Do you have an opinion how much protein on average per day a cyclist/athlete needs? I do quite a bit of cycling, and also some weight training. I know the old idea of 1g of protein per pound of bodyweight per day, what're your thoughts? Very useful channel btw :)
Well you are mixing up measurement systems. It’s suppose to be 1.1 grams or protein to kilograms of body mass according to Mayo Clinic’s five minute TH-cam video I just watched.
You think a diet like this is ideal for a bmx rider?
Considering South Asia regional climate, early morning is good for exercise ( cycling) . In that case when we should take 60 gm carbohydrates before jump into the cycle .? Please kindly let me a favour.
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?
Great video 👍
Man, I'm TOTALLY distracted by (and had to stop the video twice to look and stare at) what I presume are new thumb positioners (something like Togs) on your handlebars! What are they? How long have you been using them? Got a link? Thanks in advance!
togs.com/ you were right.
6-8 mmol of NO3... is equivanet to how many cups of beet juice?
Long story short was looking for a site that offers idea what foods to eat on a long 2week trike ride. if you know of a site that has any infor that would be great.
Are simple carbohydrates such as sucrose and fructose just as good for glycogen replenishment after exercise?
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.
I was wondering if you had training tips for multi-day endurance rides. Not necessarily racing, but long rides. I'm planning to go to Colombia in March and am planning 7 days of riding in the mountain roads. Probably 4 to 6 hour days.
That would make a great video. Check out my block periodization videos, that's an excellent strategy to use for a multi day.
Another thing alot of people probably live with without realizing is a gluten intolerance. After cutting gluten from my diet a year ago I recognized tons of improvement in less than a week
Off topic.... what are the orange hooks on your bars? GREAT videos!
Aaron Voreis they are called TOGS
"You should eat enough to be satisfied but not enough to be full."
Am I the only one who does not feel satisfied until he is full? :D
noop
I questioned that one too lol
who is also watching this a day before the race?
A few days before actually
Hey Dylan. You talk about different transport pathways for glucose/maltodextrin and fructose enabling more absorption. Do you know if that is the case for glucose and sucrose? Thanks.