5 Vegan Diet Tips To Help You Train At Your Best
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- เผยแพร่เมื่อ 20 ก.ค. 2024
- Are you vegan or just interested in following a plant based diet around your cycling? Or are you a vegetarian bike rider? Regardless of whether you want to go vegan or just try eating a few vegan meals a week, we've put together 5 tips to help you eat healthily and maintain the energy you need to train at your best!
Would you like to try the vegan diet? Let us know in the poll
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Tried plant based last year as an experiment - 11 months later still going strong.
No trying issues to report & never felt better.
I’ve been vegan for about 10 years and this is video shows exactly how I eat... great video guys!!!
Thank you for this video! I've been vegan for a bit more than a year now. Found this very helpful.
Vitamin B12 is one of the most important and should 1000000% have been mentioned
And vitamin D in the winter months
Vitamin 12 is not a vegan diet problem. It is an all diets problem, meat diet included
Great content, been vegan myself for about 2 years now and I'm thriving more than ever; on and off the bike. I'm not going to say it's ONLY down to ditching the animal products; I'm also focusing more on macros and upping my training. But if anyone's considering going plant based, do it! I've never felt healthier :)
Vegan for four years now, best decision I've made. It feels great!
I was vegan for years. It’s time to go back to it.
did you stop at some point? why?
2:19 has to be saturated fats instead of unsaturated ;)
And trans fats are a no go, right?
I’ve never seen anyone selling the vegan diet as enthusiastically as Hank just did. Great job😅👏All in all I think many pro athletes, particularly in endurance sports, simply struggle with eating enough to cover for calories lost and assuring that all important supercompensation.
Good video, I'm all for everyone changing to a plant based diet.
I have been vegan almost 7 years, changed practically overnight and haven't looked back.
in the first six weeks I dropped two jean sizes, though after that initial weight (or fat) loss that was it.
So don't panic about loosing weight. Obviously we are all different and this change of diet is a big shake up for the body, some my find you put on weight at first whilst the body adjusts. Don't forget that muscle weighs more than fat.
When out cycling I have one bottle with plain hot water and the other hot water with sugar or sometimes two thirds sugar water and one third beetroot juice.
Vegan best move of my life. Ill live and die vegan. its unconditional. Thanks to GCN for allowing Vegan spot :D Keep up the good work!. its sometimes taboo to not "hurt sentient being" lol.
Protein overrated. we are carbs machine. Btw your body dont need olive oils. and better eat peanuts than peanut butters (but i understand ppeople not maniac or new to transition wanna keep some junks in) Fruits also over rated.
bean rice potato leafygreen b12.. some fruit gg.
In what way are protein and fruits overrated ? On protein if you mean that people are too focussed and tend to eat too much then yes I can agree, although if you don’t get enough you will be in trouble as a cyclist or just a regular person . On fruits I really can’t see any argument for saying they are overrated ... hope you are not a fructose hater !
Been vegan for half a dozen years. Struggled with B12 and D3 deficiency early on. Once I started taking care of those, I felt much better. Protein often is good advice. Thanks for the video. Good summary.
Don't forget BEANS and LEGUMES! They are a great source of protein with lots of fibre, which is good for our Microbiome. Tofu isn't the only source of protein other nuts and seeds. Also - all veg also have a surprising amount of protein in them as well so you'll even be getting some protein from a potion of broccoli for example.
Yeah, I was going to mention that too. Even flour (I make pasta a lot - no egg required either) has a certain amount of protein in it. Also, combining a legume with a grain (like lentils with rice) is a complete protein in one meal.
@@paulm9079 I noticed Ollie did a great video on the GCN Training channel on protein and he showed us a standard day of eating where someone could expect to meet all their protein needs, and it was just a standard vegan diet with no added protein supplements 🙌🏻
Thanks Hank :-) Been following a plant-based diet for about 6 months now and personally try and keep a ready (plentiful) supply of 'quick, but proper' food available. If it isn't there, I'm tempted to just eat (vegan) fast-food eg. nuts/ fruit etc. This in itself isn't necessarily bad, but proper meals are required for calorie content, if training/ highly active. I therefore try and prepare large quantities of vegan-curry/ boiled potatoes etc (easily kept and re-heated) to avoid this situation. The 'eat protein before bed' suggestion doesn't really work for me, as I then find my system is digesting food & 'active', when it needs to be 'slowing down' ready for sleep. On the whole, this diet works for me, if I do the prep. I have higher energy levels, don't 'bloated feeling' after heavy meals and just generally feel better. It's not for everyone, I guess, but I'd recommend giving it a go. Especially now, as there are so many vegan-friendly products available in the shops to ease the transition :-) Thanks again for the great content.
Loving these videos. I just started eating whole foods plant based last summer (still transition in progress), and it's helpful to get tips for cyclists in particular!
Pearls of wisdom. Can we have a behind the scenes at gcn video please. A virtual tour of gcn towers a looks round the set of the gcn show. Thanks xx
Congrats on your growth. You are doing great 👍
Awesome as always trying a “more plant based” diet, and the GCN book is excellent
Is it? I haven't bought it yet, trying to be able to justify getting it. Is it just tips or recipes or a bit of everything?
@@pandate2036 Bit of everything, bit of science, nutrition advice. Decent purchase
" plant based cyclist" Just arrived this morning!
@@pandate2036 it’s a good buy if you are interested in nutrition- I am not vegan but I really enjoyed it
Best thing I did going plant based and then vegan. Best results and times have all come since I transitioned, and I was 47 when I changed.
2 years ago I went vegan, mostly full plant based eating, now at 53 yrs old I feel better and fitter than I've been for most of my life. Breathing, heart rate, strength and recovery are amazing. Best thing I've done, only wish all the lies about how good meat and dairy are for humans had been debunked so much earlier in my life. Add to that, I'm doing for the animals as well, they're the real victims here.
Vegan for a long time and no meat since 96, b12 is found naturally in the water, but since we treat the water it’s either supplemented to the animals we eat or we have to take it on a vegan diet. Everyone should be taking vit D too. I’ve actually bodybuilt (few years ago) on a vegan diet and never found protein to be an issue as long as I ate enough calories. Whole grains are your friend! Cycling is my main activity now and I maintain a lean 78kg without worrying about macros etc 🤷🏻♂️
Vegan for exactly 8 years and never felt better! I've been commuting on my bike year round ever since. My Strava shows I have cycled 17,000 miles since 2013. It's really NOT a hard diet to follow and doesn't take considerable planning and preparation! fruit smoothies, nuts, porridge, rice and beans, pasta, veggies...easy!!
Vegan for 9 years-easy!
Great video Hank. Learnt a lot
Could end up DROPPING a few kilos
I’ve been meat free since July and it’s the best decision I ever made . I’ve cut down on pretty much all dairy apart from cheese which is my next hurdle. Swapped white rice and pasta for organic whole grain. Also now use organic veg stock for frying instead of olive oil... research it folks ... it’s not good for us. ✌🏼
I have been vegan for 9 years and love it. You have incorrect information on the types of fat. I believe you meant to say that saturated fats are the ones that get the bad reputation (around the 2 minute mark). Also, trans fats are chemically altered and should NEVER be consumed! I am a cardiac rehabilitation nurse and we educate our patients on this all the time. Even if you don’t have heart disease, these this type of fat should be avoided.
Hank I love your Rocket Appartamento!
Great video and advice!
solid video
Became Vegan 9 years and thrive on it. The added benefit for me apart from my health is that nothing had to suffer or die to feed me. It's win, win!
Spotted your rocket espresso machine "super nice" 👍
It is super nice for sure
been vegan for 8 months and now I only eat plant-based plus eggs. Fell good, work good and actually found that I get in more protein in with carrying less cause all those proteins in the veddgies add up
After going vegan 18 months ago my blood work alone dramatically improved, not to mention an improved FTP and rapid recovery.
Your body can handle as much protein as it needs. However it becomes redundant above a certain point. It also doesn’t matter if you have 20g per meal, you can split it up if you want.
There is a lot of misunderstood “ science “ around protein absorbtion. Good source is Shredded Sports Science and Greg Doucette. GCN book is helpful too on amounts required and how to get it.
@@marcdaniels9079 thank you but I am not misunderstood.
@@rorycostello8916 Dude that’s not what I said. Read my comment again 😜. I said a lot of the science is misunderstood .... nothing about you ... I agree with your comment for the record was just adding some other sources of info
@@marcdaniels9079 regards
Vegetarian for over a decade, vegan since about half a year. Never felt better. I'm sorry it took me that long.
Panda and bamboo plant nice
I've been plant based for 6 years now, was vegetarian prior to that. As others have mentioned here, B12, but also D3, are probably the most important vitamins that need to be added to the diet. Animals only get B12 from eating plants! They also only make protein from eating plants, if we are talking ruminants. As for the huge emphasis on proteins, this is somewhat miss guided as is the information on fats. I personally focus on a very diverse range of foods, in supporting the gut microbiome, as well as plenty of fiber. Protein intake is not something I focus on, and shouldn't be if you are on a varied plant based lifestyle. plants have plenty of useable protein, no need to combine foods etc. and the amount needed per meal is way over states and incorrect. This information has been long dispelled and easily researched.
As per Hanks comments.. "Unsaturated fats have a bad reputation". Unsaturated fats, which are liquid at room temperature, are considered beneficial fats..
He then goes on to add, that eating or a combination of all these fats, so 'Trans', 'Saturated' and Unsaturated fats are the healthiest option.. Incorrect. Saturated fat is a type of dietary fat and is one of the unhealthy fats, along with trans fat. IT's crazy to think that eating especially 'Trans' fats is in any way good for you. Dietary fats are essential for energy and cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat, but the correct fats!
My advise, or 'two cents' worth, would be to eat a very diverse plant based diet, for-go the junk food snacks, and eat small but often to retain those glycogen stores. There’s no need for anyone to have supplements, except B12, D3 and possibly creatine. They may seem like a convenient way to get protein or extra calories, but there’s nothing in supplements you can’t get in food. Protein bars for example are really just candy bars with a bit of extra protein.
I train 5-6 days per week, mostly on the bike, also in the gym. I continually improve and see small growth in muscle size, as I am not looking to make huge gains.
A plant based diet is awesome in more ways than one, but don't get fixated on protein..
And for some additional and really interesting listening; plantproof.com/slow-ageing-fight-disease-and-manage-your-weight-with-dr-valter-longo-phd/
It's been a month now, have you decided if you are carrying on with the vegan diet?
Where was part 2 of that? I was skimming through the GCN shows but didn’t notice it.
I've been vegan for five years for ethical reasons and it is great; never going back to eating animals or animal products.
How many of the GCN presenters are vegan or vegetarian? Any noticed improvements after switching?
No need to add oil!
I might need carbs to energized my body for Run in full speed at the track
You probably will!
Went vegan in 2010 for health and fitness gains, my only regret is not having gone vegan earlier...
Are you keeping the Vegan diet for February as well?
Glad you’ve gone as far as vegan balls, Hank...truly immersive
I was a vegan for a few months. That is when I figured out I am allergic to a bunch of legumes. Instead I've been vegetarian for 25 years.
1:38 is a bit misleading. Sounds as though it's implying it could be dangerous and that the body 'can't handle' excess protein. It would have been more appropriate to say that the body won't utilise it, most people would be better aiming to go a little over than under (if either way)
Exes protein is proven to be toxic, what do you mean?
I eat carbs one day in the week
White rice, etc. - ever heard of glycemic index?
GI is really related to the totality of the meal so if rice is taken with say chicken for non vegans then the GI of the meal is greatly modified by the protein content.
Been vegan and intermittent fasting for over two years now. Best thing I’ve ever done. Went from running 40-50 miles to 80-100 miles a week. Can train harder, for longer and recover quicker. Essentially can eat more food, as whole foods have less calories than that dodgy stuff you get from animals.
What is dodgy about animal food ?
By the amount of clicks of this video, compared to other GCN videos, this topic sadly isn't well accepted. Would be great if you follow up on the topic anyway.
...and dont forget about FAT's...they help us to consume a lot of vitamins! vegan for 20 years...
Dude.....did you do it? An entire moth as a vegan? Gonna show stats etc....? Be safe mate, and thanks
One thing I would add to the video is that "oil" any type of processed oil, olive, sunflower, coconut.... are bad for the body.... full stop!
I've been vegan for almost 10 years now and would never go back to eating corpses or drinking body fluids.
On the point of nutrition for training, recovery and nutrition based marginal gains (aka LEGAL doping) I would offer you the following advice, Hank - which you can check with a qualified nutritionist.
1. add turmeric powder (with black pepper) and/or sour cherry juice to your recovery drinks/smoothies as both have been proven to help reduce both inflammation and DOMS
2. add more beetroot powder and rhubarb to your diet (beetroot powder works well in smoothies). Both of these increase the level of nitrates in your blood and thus increase oxygen absorption (kind of like a legal way of what certain high profile cyclists tried years ago with their EPO injections.
3. make a protein based recovery smoothie before a workout but add oats to it as well. the smoothie will contain proteins and carbs and will thivken in the fridge resulting in a substantial recovery snack.
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For reference I am moreso a runner these days than a cyclist - currently covering aroubd 125 - 130km per week running along with 35 to 40km of walking plus a bit of rowing, strength and core work. I havent needed coffee for about 8 years and my recovery times nowadays tend to be in the region of hours rather than days (example - 1/2 marathon at lunchtime today - it is now just after 3pm and i would have no trouble running another half if it was on my training schedule).
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tip.
get some plain tofu and blend it with a little bit of 100% cocoa powder, a little icing sugar and some chia seeds then leave in fridge overnight to set. very simple chocolate mouse .
Vegans have more mental issues than balanced eaters, you just supported this findings. And trust science, check the stats.
Anyone who thinks a plant-based diet is low in protein should look at an elephant. Or an ox, a rhino or a gorilla perhaps. (OK, gorillas might eat termites and ants, but come on...)
How many vegan pros are there ? If it is that great why aren’t they all doing it .... they search for every minute advantage so seems odd to me that there are very few. Just my opinion
Hi Marc, there are a few vegan pros in endurance sports - and some in pro cycling. Vegan diets are great, but they certainly aren't a magic bullet and hence why all pros haven't switched, there isn't any evidence to say that they're better or worse than a healthy 'non-vegan' diet. This isn't really that surprising as diet varies hugely among pro athletes due to a number of factors both cultural and performance related - the reality is that the 'best diet' hasn't yet been discovered, if it even ever will be, and hence all pro cyclists eat a different diet to some extent
@@GCNTraining thank you for taking the time to reply and I concur 👍😉
Protein is not a huge issue. I have been vegan for almost 10 years now. All oils should be avoided and nuts and seed should be kept at a minimum.
If you want vegan protein quantity is not the only concern, but also quality. Protein is constructed from 20 different 'amino acids' of which 9 cannot be produced by the body and must be obtained in food. You need to eat different classes of plant food every day to get the full range of amino acids to maintain and repair muscles. For example, legumes, nuts, grains, veggies and seeds all have different spreads of amino acids. And it's best to get all of the amino acids from natural, unprocessed sources for full athletic benefits so you need to really keep an eye on it if you're vegan. It's a lot of work but it can really pay off in performance improvements.
Bad advice. For example, flaxseeds and chia aren't great sources of protein but they are amazing sources of essential Omega oils. Soya and oat milk are much lower in protein than bread. It doesn't matter what time of day you eat protein as your body is actually quite good at storing nutrients for a while if it needs to. GCN should forget about science and stick to light entertainment. Which is what you do best.
10 years without eating any corpse or animal secretions. Being vegan is tits.
The discussion on fats is incorrect. Trans fats are horrible for your body. You want 0 grams of trans fat daily. Saturated fats should be no more than 12 -15 grams daily as they are major contributors to coronary artery disease. Unsaturated fats ( monounsaturated and polyunsaturated ) fats are the “good” fats but even those should be in moderation. Coronary artery disease can occur even if you are an avid cyclist ridding many miles and riding hard. I speak from experience. Certainly genetics and family history iare a major contributor but diet is also a contributing factor. Vegan diets and Mediterranean diets are great to help prevent reduce coronary artery disease but fats in the diet need to be limited.
no way I would be vegan. most of the vegans I meet are way to skinny. Not much muscle mass most of them look sick.
If you assume all vegans are skinny and sickly then you'll ignore and not notice the very normal looking vegans around you. I know plenty of sickly looking meat eaters.
Compared to how obese and contorted the 'average' population is... you don't have a leg to stand on sorry....
There are enough people who eat the 'average standard' diet who are are thinner than most vegans (of whom you obviously don't even know).
You're talking trash sorry....
Don't be too quick to judge... you don't know the overall health status of these people and why they may have chosen to eat plant based...
Many plant based eaters are undernourished and so too are meat eating people. A label is just a label, doesn't necessarily mean either group follow optimal guidelines.
vegan since 2010. in terms of cycling vegan is just a diet, in the rest of the life it involves ethics as well.. anyway, if you think that little of yourself, not being able to ride a bike if you were vegan - then I feel sorry for you. it's just food..
Are you vegan?
Oh come on, that's a question nobody needs to ask, vegans will just tell you because they think its interesting.
It seems pretty relevant for this video though? Of course you don't have to be vegan to benefit from these tips but it's meant to be helpful for those that are as well as those that aren't
@@GCNTraining of course it's reliant to this video, it's a vegan telling everyone he's vegan... 😂
For entertainment value you should do these vids whilst someone makes bacon rolls with brown sauce in the background... Hank likes a challenge...
I don't mean to troll, I just want to express my opinion, but I think going vegan is dumb. I believe I can say that because I had been vegan for five or six years before I came back to my senses. Good luck though.
Hahaha
Excellent comment to add some balance
Adam Hansen is one of the most intelligent guys in the pro peloton and he completed 21 back to back grand tours as a Vegan......you think he's dumb?
@@michaelwilson6655 Adolf Hitler also was a vegan. Does it mean anything to you? I did not say anyone was dumb. I said that going vegan is dumb. Sometimes the most intelligent people do the dumbest things. We've been eating meat and other animal based foods since the beginning of homo sapiens sapiens, for around 200 000 years. Probably we have such large brains and we developed such intelligence by hunting and eating animals. All carnivore that hunt in groups are more intelligent. Compare dogs to cows. Therefore I think going vegan is going back in evolution. Which I consider a dumb move.
@@inz_uzi Good answer dude ! The problem with a lot of extreme people is that they don’t like to hear differing opinions and their emotions get the better of their logical minds and they conflate various unrelated concepts 😉
Unhealthy , ask any doctor . Load of PR