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PostPosted: Sat Jan 19, 2013 12:21 am 
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Formerly known as wassertreter

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Location: Pedal Square
Since I found protein shakes etc mentioned here a few time, I thought this might be interesting to discuss:

http://www.bikerumor.com/2013/01/18/pro ... is-enough/

Personally I'm not a huge fan of nutrition supplements, and just try to avoid all too frequent ingestion of obviously unhealthy things.

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PostPosted: Sat Jan 19, 2013 3:12 am 
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I am not in a position to really know what is best, but I generally believe the 1.2-1.5 g/kg recommendations.

But I also feel like a higher percentage makes me feel less hungry when I am trying to lose weight. And since I am always trying to lose weight, I probably commonly go to closer to 2.0 gm/kg, but with low total calories, such that I can tell I'm losing.


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Posted: Sat Jan 19, 2013 3:12 am 


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PostPosted: Sat Jan 19, 2013 1:28 pm 
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I'm genuinely interested in how much time people who are having "weight problems" are spending on the bike. I don't know anybody in the 10h/week and above range, who doesn't have a skinny "endurance build".

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PostPosted: Sat Jan 19, 2013 1:45 pm 
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I spend 13hr/week minimum for the past 2 years, am 85kg and far from skinny...


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PostPosted: Sat Jan 19, 2013 3:03 pm 
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a few studies suggest that 9g is enough for an endurace athlete after training.


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PostPosted: Sat Jan 19, 2013 8:50 pm 
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wassertreter wrote:
I'm genuinely interested in how much time people who are having "weight problems" are spending on the bike. I don't know anybody in the 10h/week and above range, who doesn't have a skinny "endurance build".

I did 8570 miles last yer.
I can diet and exercise for 6 months to lose 10 lbs, and then gain it back in one vacation week !


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PostPosted: Mon Jan 21, 2013 8:44 am 
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Thatsa lotsa miles, Rick.

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PostPosted: Mon Jan 21, 2013 9:16 am 
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20 grams within 30 minutes after workout seems to be the optimal amount regardless of body weight.
Reference: resent Lecture at Maastricht university by Dr. Naomi Cermak, Ph.D.


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PostPosted: Thu Feb 07, 2013 3:28 pm 
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guybogaarts wrote:
20 grams within 30 minutes after workout seems to be the optimal amount regardless of body weight.
Reference: resent Lecture at Maastricht university by Dr. Naomi Cermak, Ph.D.


I find said Dr's conclusion.. questionable. Any online links to her data?


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PostPosted: Mon Feb 25, 2013 5:02 pm 
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Anecdotally, I consumed a very low protein diet compared to the standard westerner and found benefit in adding just a bit more. I found, after an unfortunately long period of time, that I was not getting enough calories or protein in post-ride and was missing out on gains. I went from roughly 1.1 g/kg a day to about 1.4 g/kg a day and noticed a good improvement. I have to do some more testing but this did come with an increase in calories consumed especially directly after a ride. Anything more than 1.4 g/kg a day seems to have had no additional benefits for me.


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PostPosted: Tue Feb 26, 2013 2:53 pm 
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You probably know Igor Kopse, 2012 World Amateur Cycling champion.

His healthy food day:
https://www.box.com/s/hksrrk6109ua0lhkewkx

and junk food day:
https://www.box.com/s/6l7jwxcv2jgtjs8r7fdt

Notice the difference in micronutrients....

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PostPosted: Tue Feb 26, 2013 11:04 pm 
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^
horsemeat = horsepower

;)


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PostPosted: Wed Feb 27, 2013 5:41 am 
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majklnajt wrote:

Notice the difference in micronutrients....


he's also eating a massive number of calories on both days. macro splits have to be taken with a grain of salt when he's eating such a massive amount of food.

do you have any other food logs for more sensible days? or for bigger training days? interested to see them.


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PostPosted: Wed Feb 27, 2013 7:41 am 
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Unfortunately I dont.
You can follow him on Twitter... although he posts in slovene language. Or maybe try ask him, he understands english.
https://twitter.com/Heligo

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PostPosted: Thu Feb 28, 2013 8:39 am 
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You'd be surprised who little you really need. Chances are - you're going to get enough protein in your diet without additional supplementation.


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Posted: Thu Feb 28, 2013 8:39 am 


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