Mostly a low carb higher protein and moderate fat. On some days I up my carbs a bit when local fruit season starts. I dont ride enough but still have lost 150 lbs with 40ish left to go. Currently experimenting with a ketogains style diet to see how I feel. I tried vegetarian diets in the past and felt like Bantha poodoo. For me meat is required.
The title of the video on my phone gets shortened to 'How to Lose Weight Like a Professional Cyclist with Tea...". I thought I was in for the most British diet plan in history.
For the average cyclist? One can put it into five words: Eat real food, ride more. Whether real food for you is vegan, or paleo, as Jack Lalanne said 50 years ago, if man makes it, don't eat it. Getting too caught up in macronutrients you can quickly get lost in the minutia, and burn out. Just eat real food as much as possible, and avoid processed, packaged junk. Most of us work, have families, and can't have a scientific training plan that's targeted like a pro. So ANY time spent riding is going to help. Everything beyond there, intervals, hills, riding with faster riders, etc. is a bonus. Just get out and ride every chance you can. If you're losing more than 1kg a week, unless you're extremely overweight, that's likely too fast and you're pushing it too hard. Slow and steady gains work best. James even says this in the video at 1:09 and again at 5:50. Even 1lb per week is a good, achievable goal for most of us.
i saw chris froome in barnsley a few weeks ago sat outside a chip shop with his bike, he was eating chips, curry sauce and a sausage sandwich, and a can of coke.
Eat carbs for energy prior to a ride, protein after to aid in muscle repair. Eat for energy during ride so you don't binge later. Eat good stuff, don't over eat. 30 minutes cardiovascular exercise a day. That's it.
Manboy Doesn't make it wrong. Who would have guessed that nutrition isn't that complicated and that balance is best? Vegans have to plug low protein diets because they struggle immensely to get the same amount and quality of protein that healthy eaters can easily get.
What does a professional sports nutritionist know about anything?! To have any kind of legitimacy in this area you need to be an angry shouty Australian. I would follow the advice of someone with their own TH-cam channel over someone with a PhD everytime
I think you need to reverse our opinion, simplicity is key. If someone gives you the formula you do the calculation. Everyone’s calculation is different learn yours.
Waiting patiently for all the Durian Rider followers and a video from the man himself saying that it's healthier to have a can of sugary fizzy juice...
Fizzy drinks = sugar & water..... Top riders use sugar and water when racing Sugar is not as bad as we have all been lead to believe. : ) Recently Harvard discovered combining sugar with fat is the real problem.
Hi GCN. Great video as always. Have you thought about speaking to the team Novo Nordisk nutritional experts? As a team of Type 1 diabetics it must be quite interesting to learn their opinions on balancing carbohydrate intake with energy demands and any other nutritional strategies?!
I’m a cyclist that recently discovered the joys of power lifting so that means a lot of protein supplementation for me. I would consider my carb intake to be high because I’m riding over 200 miles a week and I’m lean.😀
One kilogram a week... I`d be at my perfect weight just after man has colonized mars, defeated all diseases, and the tour de France is ridden by robots powered by unicorn farts......
I can't cope with the fact that there's all the talk about reducing carbs and nobody mentions fats, that are literally more than twice as calorie dense compared to proteins and carbs. Even if you're reducing carbs, if you don't moderate the fats all you're gonna lose is fitness.
Indeed. I expected mentions of fats, how much, what kind, how it's "cycled" in and out. Isn't it Team Sky that actually goes really low on carb and high on fat for a month or so during offseason training? With the goal of making the body efficient with insulin again? The trouble with cycling is we eat every hour or more during rides, high carb stuff, plus the pre and post ride meals, etc. Over time our insulin is always jacked up (BTW I wonder how the Carb the F Up dudes will fare later in life with their "healthy" diet!)
I live on potatoes, cabbage, sometimes a little fish or bacon. And lots of beer. I'm 1.78m, 68kg and nearly 70. I ride or swim every day. I don't touch over-manufactured additive-filled crap like energy bars or gels. But I think I should up the beer content in the diet.
Yay, this guy has reinforced my basic diet habits of maintaining protein levels and using carbs to determine how much energy I get that day. Too high protein like for a weight lifting only diet is terrible for cycling! I can gain weight in the gym and get strong fast, but that's at like 220g+ protein a day. For cycling I only need 100g protein a day, lower fat and about triple the carbs as when solely in the weight room.
Durianrider. "you've got to carb the fuck up mate". Fuck that "get a fucking powermeter" that will make you lose weight and you can ride forever. You don't need to diet just get a fucking powermeter.
Heap ur plate with free veggies...bocolli, sprouts, cabbage, cauliflower etc etc all take more calories for your body to burn up than they are worth when you stick em in your gob...Works for me ..lost 3 stone so far.... just add small quiche or similar to value of about 400-600 Kcals for a damn good feed.
Eat Greggs when you stop to fuel whilst out. I swear to god I rode from Leeds via Roundhay then past Harewood House to Otley. I stopped in Otley to refuel and had a Greggs Pepperoni Pizza slice, Chicken slice and an Espresso. I then rode from Otley back to Leeds via the A660 up that fucking never ending brutal hill with ease like I've never done before. 36 mile all round trip. For those of you reading this that have rode the same hill will know what i'm talking about.
Matt, great questions! James is quite engaging and answered the questions clearly and understandably; making the information useful to those of us not on the pro level with access to a sports nutritionist on a daily basis. One of the most informative nutrition segments I've seen on any TH-cam channel, thank you for doing this segment.
It is the same interview but different questions, but quite similar. I think in the previous video they talk more about the diet the cyclist take. So he went into low carbs, high prot and more Fat, something like a Ketogenic diet! which of course caused a lot of comments etc...
Overall good advice...Myself, having gone from being quite obese at age 50 ( 6ft and 360+ lb) to a more reasonably weighted 215 lb through the unlikely combo of road cycling and weightlifting over the past 3 years (I say 'unlikely' because w/o the retention and gain of additional muscle mass due to the weightlifting, I'd probably be down to maybe 175 - 180 lb and have a more stereotypical 'cyclist' physique than I currently do) I think the protein intake strategy is right on point. Carbs are fine for training and times of exertion - simple sugars being my preferred choice of introduction - but without adequate (slightly above 'normal') levels of protein intake you risk losing needed mass and negatively affecting the power to weight ratio. My personal protein preferences lean towards chicken and fish, yogurt and a once daily protein bar. Just watch the fat intake (personally I try to stay below 30g daily, even though I believe the guideline is 65g daily max) and as far as carbs, one banana right before a long or hard ride - or perhaps 2 - is my limit. I find the potassium helps keep my legs from feeling worn down or crampy, especially if logging more than 25 miles at one time. On that note... Don't get how Durian claims to eat 'dozens' a day at times... those things tend to constipate - and that many would surely clog me right the hell up!
SIS sells protein and carbs. They don't need to push one over the other. PTFU! 30 steaks a day. Oops sorry, I sound like a whack job. I mean 30 bananas. Much more sane.
Personally I can relate to the need to use Carbs on harder workout days. Without carbs on higher intensity or longer sessions I will bonk - it is almost inevitable. The key for me when trying to use any session to lose weight via the input / output equation is to have a clear understanding of what the session is going to involve and what input you need to finish on empty. For example if I am doing a two hour tempo ride with threshold intervals mid morning I will need some hydration with carbs in it and probably a gel at the hour mark. But if I was doing it early evening then I'd need two gels at 45 mins and 90 mins. Then after both it's important to used a recovery supplement or fuel to aid recovery. The key aspect here is also to ensure that if weight loss is a key goal that you balance the days remaining calories. Interestingly my body would not respond well to a really low carb diet. Whilst I know you can train your body to rely less on carbs through training I am a reasonably fit cyclist training 3-5 times a week and my body just needs carbs to function on the bike. As an aside I think it would be really interesting to see how caffeine works (good or bad) in the nutrition debate. It has a really negative effect on me pre or post ride and I steer well clear of coffee on days when I am going to do a hard training session as it genuinely gives me a feeling of low blood sugar and dizziness!! Not great when you love coffee 😩. Hope this stimulates some debate and I am more than happy to donate my body to scientific research on the effects of a double espresso on cycling performance!!
You only need to watch for 3 seconds to get the simple answer. (0:56-0:59) ENERGY BALANCE: CALORIES IN - CALORIES OUT. You can talk about protein all you want but as long as you are in a safe caloric deficit(100-300KCALS), you will lose weight.
Hi guys... I've always watched the GCN videos and I loved that one. But I have to say .. how difficult it can be to loose weight, when you have a full week office job. And just ride one the weekends... thank you guys for all brilliant videos.
People dont know really not having enough time until you're working minumum 70 hour full time job + a part time job + full time school + trying to have a life with your family.
From my own experience, these kinds of diets are unsustainable and I would always put the weight back on, let alone feeling more tired, hungry, and generally not having a good time doing it. Since trying a moderately high carb, low fat, low protein based vegan diet (not as extreme as some people would tell you to do) I can easily keep weight off without ever feeling hungry. I even had to take 6 months off recently due to injury and I stayed the same weight with minimal effort and feel almost as fit as I left off. The advice in this video might make you race ready very quickly, but you won't stay race ready.
That is what I usually do on a daily basis. Someday is more or less than another depends on the ride that day. I always thought, Im not doing it right because I'm not a vegan. However I eat very little of chicken sometimes and that's about it. This is good to know so I can continue with what I'm doing.
Interesting yet simple concepts here. Rate of weight loss - 1Kg per week is still rapid: that's in the region of 7000kCal net loss per week , or net 1000kCal per day. I advocate trying half that, with it actually being measurable not day to day, or week to week, but month on month. This still could work out to approximately 4 stones lost in a year!
this video is decent advice for people already really close to an ideal weight, but a whole lot of riders don't need to lose weight like a pro. they need to lose weight like the 50 lb (20 kg) overweight person they are. and then it doesn't really matter what they eat except they need to eat less.
Gonna go out on a limb and say this has been the best nutritional info vid you guys have done. Kudos to the expert for supplying actual answers and not just marketing garbage.
Excellent topic and presentation! It will always be a hot topic for the non-professional bike rider. "How can I safely lose some weight?" My goal for the past 12 months was to reduce my weight from 230 lbs. (104.5 Kg) to 205 lbs (93.2 Kg). I am very close with just 5 lbs. (2.25 Kg) to go. the last 5% has been very difficult now that summer and ice cream have arrived. Just FYI I'm 6'6" (198 cm).
The day before I go on a big bike ride, I pop to my local bakery and get a large chocolate cake. Slice in the morning to get my mood in the right place, and then the rest in the fridge as incentive for completing the ride. I'm not a pro so why eat like a pro?
Since you bent under veganistic hysteria pressure last time and removed the similar content video, I downloaded this one before playing it to watch off line later. Sorry for the assumption of balanced nutrition content.
I switch off when they start pushing the SIS products, it makes the average cyclists think they need to be spending 100's each month on nasty protein/carb powders.
Thanks for the video guys. I'd be interested to hear his thoughts on the levels and types of fat intake in relation to the levels of carbs and proteins at different times of the season and in relation to weight loss and endurance fitness.
M to F morning 7:00am 30g yogurt protein granola bars and almonds,10:00am snack Energy Collagen liquid protein 26g shot lunch potato or sweat potatos with protein, snack eggs with steak ,dinner Caesar salad or spinach salad with chicken or tuna weekends i eat what i want
Losing weight requires a common sense approach. Of course, it also requires a study of nutritional research, and to use the knowledge gained from that research wisely. A balanced and moderate approach is perhaps the optimum way to go for non-professionals...diet should never be rushed. As many have already commented, to lose weight one needs to burn off more calories than you put in, but we are all individuals and diets affect us in different ways, both physically and psychologically. Diets are interventions into one's lifestyle, so it is better to assimilate a diet as an adaption (verb sense) to one's lifestyle. Make the adaption slow and incremental and in proportion to the physical exercise, which makes the diet essentially dynamic. Cut out entirely and with prejudice all the bad stuff, especially sugar...substitute it with honey. If you smoke, stop, because to exercise you need a good oxygen balance in your blood to feed the muscles, especially the heart Plant foods and non-processed meats are the way to go, and make sure the diet does not impede waste elimination, so make sure you have adequate roughage and hydration. You all know this anyway.
Question about breads: I'm not yet positive of this, but ... I buy some bread on Friday for Saturday and Sunday morning fuel-ups before riding the 43 miles those days. It seems that when I get a natural looking euro-type of bread from Whole Foods I do just fine, but When I get Wal-Mart's own bakery's Ciabatta, it seems that I don't do as well. For just regular carb loading in the morning, is there really that much of a difference between breads?
Good info. After breaking spokes on my rear tire gravel bike, been thinking. Ive decided to give all soda the boot. Im happy to hear i dont have to give up all the meat. I wonder though. Is my coffee making me hold those pounds?
3:50 - Bora appliance! Speaking of Matt's question about weight loss science, it's not just about calories deficit, but first at all about making your body to "burn" more fat. The latter is the science since one don't burn to much of calories whilst on a bike, and if she-he-it does, it can't last for hours, not speaking of 24/7 mode.
Interesting stuff. I've been trying to loose a little 'winter timber' for some up-coming races. I thought I'd go down the 'carb dodger' route, switching to higher fat foods like greek yogurt, eggs and nuts (sorry Vegans !). This has worked well for me, apart from the drinking less beer bit
What about those cyclists that actually need to gain weight? I'm 6ft, only just 70kg and very, very skinny. Believe me, it's not as easy as "eat more" as I have a high metabolism that makes weight gain extremely hard. Within a kilo or so I've been the same weight for 22 years!
ha i run past the John Moores University School of Sport and Exercise Science and the Henry Cotton building on primrose hill just under the bridge / flyover on Gt Crosshall street in Liverpool twice a day. Brad was there a few weeks ago but I have never seen Dr James.
Do you have a specific nutrition plan in your lifestyle? Let us know in the comments below 👇
Does being way too skinny because i am eating not regular enough as a nutrition plan?
My plan: Don't eat whole cake at once!🎂
Mostly a low carb higher protein and moderate fat. On some days I up my carbs a bit when local fruit season starts. I dont ride enough but still have lost 150 lbs with 40ish left to go. Currently experimenting with a ketogains style diet to see how I feel. I tried vegetarian diets in the past and felt like Bantha poodoo. For me meat is required.
high carb low fat vegan is the best
Laughing at the shit storm between vegans and non-vegans under nutrition videos helpes me with losing weight.
The title of the video on my phone gets shortened to 'How to Lose Weight Like a Professional Cyclist with Tea...".
I thought I was in for the most British diet plan in history.
Pro (PG) Tips
@Global Cycling Network - this has to be in the running for 'Comment of the week' 8-)
lol
works only on TUEsdays
+Maxz, "I thought I was in for the most British diet plan in history." - You were, it's called Team Sky/Team GB - Pushing the limits of scam...
GCN, please never stop making videos about nutrition, every time you upload one the comment section turns into a shit show. And it's hilarious.
Niels Heldens I was hoping that he would say it's ok to use WD40 on your chain and cassette - that would complete the comments meltdown.
It only takes one vegan to come accuse us all of being murderers, and it happens every single time
Bob Mallett look at the early vid of Si cleaning his bike in the back garden WD40 all over the place :-)
Yep. Grabs popcorn and puts feet up😂👍
If team Sky ever need a replacement lead nutritionist they should look in this comment section, so many complete experts!
For the average cyclist? One can put it into five words:
Eat real food, ride more.
Whether real food for you is vegan, or paleo, as Jack Lalanne said 50 years ago, if man makes it, don't eat it. Getting too caught up in macronutrients you can quickly get lost in the minutia, and burn out. Just eat real food as much as possible, and avoid processed, packaged junk.
Most of us work, have families, and can't have a scientific training plan that's targeted like a pro. So ANY time spent riding is going to help. Everything beyond there, intervals, hills, riding with faster riders, etc. is a bonus. Just get out and ride every chance you can.
If you're losing more than 1kg a week, unless you're extremely overweight, that's likely too fast and you're pushing it too hard. Slow and steady gains work best. James even says this in the video at 1:09 and again at 5:50. Even 1lb per week is a good, achievable goal for most of us.
Phil Anderson getting burnt out from knowing about macronutrients? maybe if you dropped out of school when you were 6 years old
First Last maybe I should have said "obsessing about...."
Phil Anderson
Yeah! Man and a lot of dates on the jersey pocket ! Pure fuel!!
This guy, has the most calming voice and speech delivery EVER! I could listen to him for days!
Looked more like an SIS commercial!
because It is
Got the shits and lost a stone in a week once, highly recommended
I was a vegan once. Worst 4 hours of my entire life!!!
You're not a vegan until you ate 30 bananas per day.
Ah, the good old raw chicken diet?
i saw chris froome in barnsley a few weeks ago sat outside a chip shop with his bike, he was eating chips, curry sauce and a sausage sandwich, and a can of coke.
Seriously ?
Are you sure it was him?
"These guys are not robots, they are humans AS WELL" I guess they are cyborgs then?
Mathias Sinding Casted
Ye! They put a prob right up on their arses to measure the athlete performance😂😂
"It's not as complicated as people think"
Explains how weight loss is carefully planned down to the day of the week basis throughout a season
"People want to lose weight they have to expend more energy than they consume." 👍
Eat carbs for energy prior to a ride, protein after to aid in muscle repair. Eat for energy during ride so you don't binge later.
Eat good stuff, don't over eat. 30 minutes cardiovascular exercise a day. That's it.
Here speaks a nutrition expert from one of the best cycling teams and vegans still know more than him. Im amazed.
LOL
Manboy Doesn't make it wrong. Who would have guessed that nutrition isn't that complicated and that balance is best? Vegans have to plug low protein diets because they struggle immensely to get the same amount and quality of protein that healthy eaters can easily get.
What does a professional sports nutritionist know about anything?! To have any kind of legitimacy in this area you need to be an angry shouty Australian. I would follow the advice of someone with their own TH-cam channel over someone with a PhD everytime
this is perfect
Yes, because a subjective trial with n=1 is the optimal way of testing an hypothesis. No wonder shouty australians have large followings:p
Love a man with a sense of humour! Bravo!
I think you need to reverse our opinion, simplicity is key. If someone gives you the formula you do the calculation. Everyone’s calculation is different learn yours.
Waiting patiently for all the Durian Rider followers and a video from the man himself saying that it's healthier to have a can of sugary fizzy juice...
I was just thinking the same thing...:)
Darren Hill I swear! I wanted to write the same. This video needs a " *Trigger Warning* " :D
I don't mind that, the part that gets me is thinking he can hang with Froome, Quintana and the other guys in the mountains. He's delusional.
Fizzy drinks = sugar & water..... Top riders use sugar and water when racing
Sugar is not as bad as we have all been lead to believe. : )
Recently Harvard discovered combining sugar with fat is the real problem.
Surely Harley is crafting a bedside rant right now. Dr. Morton does seem to energize him like no bunch of bananas ever could.
Patiently waiting for the Durianrider shitstorm
Hi GCN. Great video as always. Have you thought about speaking to the team Novo Nordisk nutritional experts? As a team of Type 1 diabetics it must be quite interesting to learn their opinions on balancing carbohydrate intake with energy demands and any other nutritional strategies?!
I got really sick, I've lost 3 kilos most effective way for sure
Im currently looking for some worms to share my intestinal tract and help me eat all the sh*t I eat....
Scott Minns that was funny, but it was fucking disgusting. Please keep it to yourself, erm Young Girl.
wait!!! That was disgusting.. your user name is Urine and... WTF is that young girl comment???? すけべ！
SwedishHouseFifa diarrhea FTW!
Actually not just haven't eaten a lot and losing muscles lol
It’s one of the many benefits of riding 500hrs a year you can eat whatever you like even in your 50s😃👍
Wow. Do you own a car lol. That’s around 10,000 to 7,500 miles a year maybe more. 💪🏾👍🏾
i love how Dr James Morton expressses himself so calmly and eloquently.
I’m a cyclist that recently discovered the joys of power lifting so that means a lot of protein supplementation for me. I would consider my carb intake to be high because I’m riding over 200 miles a week and I’m lean.😀
One kilogram a week... I`d be at my perfect weight just after man has colonized mars, defeated all diseases, and the tour de France is ridden by robots powered by unicorn farts......
Popcorn at the ready for the comments 😂
Can I have some too? I'll share my m&m's with you.
Niels Heldens are they peanut so i can get some protein?
Martin Cheatle no, they are the ones with the crispy inner. Sorry.
I can't cope with the fact that there's all the talk about reducing carbs and nobody mentions fats, that are literally more than twice as calorie dense compared to proteins and carbs. Even if you're reducing carbs, if you don't moderate the fats all you're gonna lose is fitness.
Indeed. I expected mentions of fats, how much, what kind, how it's "cycled" in and out. Isn't it Team Sky that actually goes really low on carb and high on fat for a month or so during offseason training? With the goal of making the body efficient with insulin again? The trouble with cycling is we eat every hour or more during rides, high carb stuff, plus the pre and post ride meals, etc. Over time our insulin is always jacked up (BTW I wonder how the Carb the F Up dudes will fare later in life with their "healthy" diet!)
I'm a 6% body fat bronze adonis.
My secret? I eat vegans, easy to catch and can't put up a fight. 👍
Michael McDermott cannibalism is alive and well...
Yeah but how many vegans should I eat a day? I don't want to over do it.
Maybe watch game changers to see all the vegan athletes and see how many would put up a fight
Struggling to keep up with my ride mates who weigh 30 kilos less than me...thanks for this video, hopefully it'll help me get back on track.
Weird being up at 4am seeing only a few comments. Usually there's like 800 by the time I watch GCN
I live on potatoes, cabbage, sometimes a little fish or bacon. And lots of beer.
I'm 1.78m, 68kg and nearly 70. I ride or swim every day. I don't touch over-manufactured additive-filled crap like energy bars or gels.
But I think I should up the beer content in the diet.
Yay, this guy has reinforced my basic diet habits of maintaining protein levels and using carbs to determine how much energy I get that day. Too high protein like for a weight lifting only diet is terrible for cycling! I can gain weight in the gym and get strong fast, but that's at like 220g+ protein a day. For cycling I only need 100g protein a day, lower fat and about triple the carbs as when solely in the weight room.
Thanks Matt for asking the hard questions.
Durianrider. "you've got to carb the fuck up mate". Fuck that "get a fucking powermeter" that will make you lose weight and you can ride forever. You don't need to diet just get a fucking powermeter.
Heap ur plate with free veggies...bocolli, sprouts, cabbage, cauliflower etc etc all take more calories for your body to burn up than they are worth when you stick em in your gob...Works for me ..lost 3 stone so far.... just add small quiche or similar to value of about 400-600 Kcals for a damn good feed.
I prefer memes over cycling tbh
You have your priorities straight!
Hey, thats pretty goooooood.
Eat Greggs when you stop to fuel whilst out. I swear to god I rode from Leeds via Roundhay then past Harewood House to Otley. I stopped in Otley to refuel and had a Greggs Pepperoni Pizza slice, Chicken slice and an Espresso. I then rode from Otley back to Leeds via the A660 up that fucking never ending brutal hill with ease like I've never done before. 36 mile all round trip.
For those of you reading this that have rode the same hill will know what i'm talking about.
The text on the thumbnail is beautifully ironic.
“Lose weight like Team Sky”
At least 2 shots of triamcinolone a year should do the job nicely!
Well, the Ford Fiesta ad that preceded this was better than the article! Joe Bel!
Matt, great questions! James is quite engaging and answered the questions clearly and understandably; making the information useful to those of us not on the pro level with access to a sports nutritionist on a daily basis. One of the most informative nutrition segments I've seen on any TH-cam channel, thank you for doing this segment.
I swear I have seen this before!!
Ronald Moraal that's what i was thinking,it was on the channel like couple of months ago. At least that's what i think
Yes, they have reuploaded this video. I think has either to do with the comment section, or the content of the video.
It is the same interview but different questions, but quite similar. I think in the previous video they talk more about the diet the cyclist take. So he went into low carbs, high prot and more Fat, something like a Ketogenic diet! which of course caused a lot of comments etc...
Nah this is a different company ad ;)
Psyk078 Ahahahaha nice one
So just eat less than you exercise, eat more protein than carbs so you build muscle and not fat. Real fucking groundbreaking shit mate.
Overall good advice...Myself, having gone from being quite obese at age 50 ( 6ft and 360+ lb) to a more reasonably weighted 215 lb through the unlikely combo of road cycling and weightlifting over the past 3 years (I say 'unlikely' because w/o the retention and gain of additional muscle mass due to the weightlifting, I'd probably be down to maybe 175 - 180 lb and have a more stereotypical 'cyclist' physique than I currently do) I think the protein intake strategy is right on point. Carbs are fine for training and times of exertion - simple sugars being my preferred choice of introduction - but without adequate (slightly above 'normal') levels of protein intake you risk losing needed mass and negatively affecting the power to weight ratio. My personal protein preferences lean towards chicken and fish, yogurt and a once daily protein bar. Just watch the fat intake (personally I try to stay below 30g daily, even though I believe the guideline is 65g daily max) and as far as carbs, one banana right before a long or hard ride - or perhaps 2 - is my limit. I find the potassium helps keep my legs from feeling worn down or crampy, especially if logging more than 25 miles at one time.
On that note... Don't get how Durian claims to eat 'dozens' a day at times... those things tend to constipate - and that many would surely clog me right the hell up!
Bob C Not everyone is the same with bananas. After an hour or so they make my bowels move.
Bob C I
Infomercial for SIS more like
That's why it says that the video contains payed promotion(bottom left corner at the beginning of the video).
Derek Marlowe apparently it only shows up when you refresh the page. Which made me assume that it always shows up at the beginning of the video.
Don't use that product unless you want to poo in the middle of the race like Tom. Good thing he win :D
Derek Marlowe get your eyes tested
SIS sells protein and carbs. They don't need to push one over the other. PTFU! 30 steaks a day. Oops sorry, I sound like a whack job. I mean 30 bananas. Much more sane.
The best aproach on the subject so far !!! Bravo Sky team
my nutrionist uses diets high in protein and low in carbs :D glad to hear that from this guy
4:00 ahahahah really good one, idk who are they fooling
I didn’t realise there were so many nutrition experts watching TH-cam
I'm literally accidentally eating Haagen-Dazs while watching this.
Share?
Personally I can relate to the need to use Carbs on harder workout days. Without carbs on higher intensity or longer sessions I will bonk - it is almost inevitable.
The key for me when trying to use any session to lose weight via the input / output equation is to have a clear understanding of what the session is going to involve and what input you need to finish on empty. For example if I am doing a two hour tempo ride with threshold intervals mid morning I will need some hydration with carbs in it and probably a gel at the hour mark. But if I was doing it early evening then I'd need two gels at 45 mins and 90 mins.
Then after both it's important to used a recovery supplement or fuel to aid recovery.
The key aspect here is also to ensure that if weight loss is a key goal that you balance the days remaining calories.
Interestingly my body would not respond well to a really low carb diet. Whilst I know you can train your body to rely less on carbs through training I am a reasonably fit cyclist training 3-5 times a week and my body just needs carbs to function on the bike.
As an aside I think it would be really interesting to see how caffeine works (good or bad) in the nutrition debate. It has a really negative effect on me pre or post ride and I steer well clear of coffee on days when I am going to do a hard training session as it genuinely gives me a feeling of low blood sugar and dizziness!! Not great when you love coffee 😩.
Hope this stimulates some debate and I am more than happy to donate my body to scientific research on the effects of a double espresso on cycling performance!!
You only need to watch for 3 seconds to get the simple answer. (0:56-0:59)
ENERGY BALANCE: CALORIES IN - CALORIES OUT.
You can talk about protein all you want but as long as you are in a safe caloric deficit(100-300KCALS), you will lose weight.
Smug is such an endearing quality morty
I've been using Intermittent Fasting as a weight loss protocol. It works fantastic..
skip the intermittent part you'll loose much more weight
Hi guys... I've always watched the GCN videos and I loved that one. But I have to say .. how difficult it can be to loose weight, when you have a full week office job. And just ride one the weekends... thank you guys for all brilliant videos.
People dont know really not having enough time until you're working minumum 70 hour full time job + a part time job + full time school + trying to have a life with your family.
From my own experience, these kinds of diets are unsustainable and I would always put the weight back on, let alone feeling more tired, hungry, and generally not having a good time doing it. Since trying a moderately high carb, low fat, low protein based vegan diet (not as extreme as some people would tell you to do) I can easily keep weight off without ever feeling hungry. I even had to take 6 months off recently due to injury and I stayed the same weight with minimal effort and feel almost as fit as I left off. The advice in this video might make you race ready very quickly, but you won't stay race ready.
two words- fasted training. old school but effective. ride before breakfast
After Matt said "Giro DItalia" I paused the video and checked what month, day, and year it is
That is what I usually do on a daily basis. Someday is more or less than another depends on the ride that day. I always thought, Im not doing it right because I'm not a vegan. However I eat very little of chicken sometimes and that's about it. This is good to know so I can continue with what I'm doing.
clenbuterol and caffeine are the ways the pros really lose weight, let's be real.
Clenbuterol? I don't know about that. But an injection or pill form of Salbutamol can do wonders!
David Millar swears by Kenocort for rapid weight loss. Google it.
@@billmartin1010 I inhale that shit and I'm not even asthmatic. Mind you, neither is Chris Froome or Bradley Wiggins! 😂
@@Buckblacket everyone has asthma at 400watts
Interesting yet simple concepts here. Rate of weight loss - 1Kg per week is still rapid: that's in the region of 7000kCal net loss per week , or net 1000kCal per day. I advocate trying half that, with it actually being measurable not day to day, or week to week, but month on month. This still could work out to approximately 4 stones lost in a year!
this video is decent advice for people already really close to an ideal weight, but a whole lot of riders don't need to lose weight like a pro. they need to lose weight like the 50 lb (20 kg) overweight person they are. and then it doesn't really matter what they eat except they need to eat less.
I'm watching this video after drinking five pints of craft ale last night.
Gonna go out on a limb and say this has been the best nutritional info vid you guys have done. Kudos to the expert for supplying actual answers and not just marketing garbage.
Kenocort helps
Excellent topic and presentation!
It will always be a hot topic for the non-professional bike rider. "How can I safely lose some weight?" My goal for the past 12 months was to reduce my weight from 230 lbs. (104.5 Kg) to 205 lbs (93.2 Kg). I am very close with just 5 lbs. (2.25 Kg) to go. the last 5% has been very difficult now that summer and ice cream have arrived. Just FYI I'm 6'6" (198 cm).
The day before I go on a big bike ride, I pop to my local bakery and get a large chocolate cake. Slice in the morning to get my mood in the right place, and then the rest in the fridge as incentive for completing the ride. I'm not a pro so why eat like a pro?
Very helpful. Perhaps you could do a similar nutrition video -- but without the gels and other processed stuff
Since you bent under veganistic hysteria pressure last time and removed the similar content video, I downloaded this one before playing it to watch off line later. Sorry for the assumption of balanced nutrition content.
annnnnd there goes the SiS commercial.
Garbanzo beans are the best
I switch off when they start pushing the SIS products, it makes the average cyclists think they need to be spending 100's each month on nasty protein/carb powders.
That was excellent. Have to learn more about keeping the protein up.
Thanks for the video guys. I'd be interested to hear his thoughts on the levels and types of fat intake in relation to the levels of carbs and proteins at different times of the season and in relation to weight loss and endurance fitness.
High Carb Low Fat Vegan Diet + Cycling For The WIN!!!!
This video is pure gold.
More videos like this please!!!
Is this a keto commercial? ;)
M to F morning 7:00am 30g yogurt protein granola bars and almonds,10:00am snack Energy Collagen liquid protein 26g shot lunch potato or sweat potatos with protein, snack eggs with steak ,dinner Caesar salad or spinach salad with chicken or tuna weekends i eat what i want
Is it still the same? High protein for weightloss? I thought it was reverting back to an old 80s style high-carb, simple carb diet.
Very interesting about keeping the protein intakes consistent.
I must have clicked on the SIS advert on accident.
100% product placement
Team Sky on protein rich balanced diet eh? when it rains it pours for Durian Rider!
Losing weight requires a common sense approach. Of course, it also requires a study of nutritional research, and to use the knowledge gained from that research wisely. A balanced and moderate approach is perhaps the optimum way to go for non-professionals...diet should never be rushed.
As many have already commented, to lose weight one needs to burn off more calories than you put in, but we are all individuals and diets affect us in different ways, both physically and psychologically. Diets are interventions into one's lifestyle, so it is better to assimilate a diet as an adaption (verb sense) to one's lifestyle.
Make the adaption slow and incremental and in proportion to the physical exercise, which makes the diet essentially dynamic. Cut out entirely and with prejudice all the bad stuff, especially sugar...substitute it with honey. If you smoke, stop, because to exercise you need a good oxygen balance in your blood to feed the muscles, especially the heart
Plant foods and non-processed meats are the way to go, and make sure the diet does not impede waste elimination, so make sure you have adequate roughage and hydration. You all know this anyway.
my 5 pints of beer most evenings is not helping my diet regime, despite the hours I put in
"Fuel for the day."
My name Jeff
John K.S No. it's John.
when you get put on Universal Credit, the weight just falls off!
Excellent segment. Thanks.
Triamcinolone in a Jiffy bag will drop you 2kg per week and may have a side effect of helping the asthma you haven't got.
Great video guys! Thank you for the informations :D
Question about breads: I'm not yet positive of this, but ... I buy some bread on Friday for Saturday and Sunday morning fuel-ups before riding the 43 miles those days. It seems that when I get a natural looking euro-type of bread from Whole Foods I do just fine, but When I get Wal-Mart's own bakery's Ciabatta, it seems that I don't do as well. For just regular carb loading in the morning, is there really that much of a difference between breads?
Good info. After breaking spokes on my rear tire gravel bike, been thinking. Ive decided to give all soda the boot. Im happy to hear i dont have to give up all the meat. I wonder though. Is my coffee making me hold those pounds?
3:50 - Bora appliance!
Speaking of Matt's question about weight loss science, it's not just about calories deficit, but first at all about making your body to "burn" more fat. The latter is the science since one don't burn to much of calories whilst on a bike, and if she-he-it does, it can't last for hours, not speaking of 24/7 mode.
Interesting stuff. I've been trying to loose a little 'winter timber' for some up-coming races. I thought I'd go down the 'carb dodger' route, switching to higher fat foods like greek yogurt, eggs and nuts (sorry Vegans !). This has worked well for me, apart from the drinking less beer bit
What about those cyclists that actually need to gain weight? I'm 6ft, only just 70kg and very, very skinny. Believe me, it's not as easy as "eat more" as I have a high metabolism that makes weight gain extremely hard. Within a kilo or so I've been the same weight for 22 years!
ha i run past the John Moores University School of Sport and Exercise Science and the Henry Cotton building on primrose hill just under the bridge / flyover on Gt Crosshall street in Liverpool twice a day. Brad was there a few weeks ago but I have never seen Dr James.
If the ride is longer, eat more bananas.
Don't forget the jiffy bags.
Nobody watching this channel is ever going pro, so just eat and drink what you want and enjoy life. That's why they make aero jerseys in extra large.
amen
Brilliant advice and simple!
High protein diet, balanced with lots of mineral water. Works great for me!