Plant-based diet for cycling - tips and tricks?

A light bike doesn't replace good fitness.

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AeroObsessive
Posts: 160
Joined: Wed Dec 12, 2018 7:42 am

by AeroObsessive

Oh and my biases are based on the data.

From just one of the studies, just to make life easier:-

3.2.1. Daily Protein Requirements

The AND, DC, and ACSM all recommend protein ingestion for athletes in the range of 1.2–2.0 g/kg/day [8], with the ISSN recommending 1.4–2.0 g/kg/day [9]. Strength and power athletes are typically recommended to consume in the higher range and endurance athletes the lower range, based on individual needs. Temporary ingestion of higher quantities during intense training may provide additional benefit [9,27]. Muscle protein synthesis (MPS) is upregulated for 24 h following exercise and is due to the increased sensitivity to oral protein intake during this time [8,29]. This increased absorption provides an ideal time to optimize protein intake in order to maintain muscle mass after endurance exercise, as prolonged endurance exercise may induce a catabolic state and resultant muscle breakdown [8,9,30]. Timing and dose are also shown to be important; 0.25–0.3 g/kg of a quality protein source (see below) in the immediate 0–2 h post exercise provides approximately 10 g of essential amino acids (EAA) (which maximally stimulate MPS and the MPS associated signaling proteins mTOR, p70s6k, Akt needed for protein synthesis) [8,9,28,30]. Of note, either 0–2 h post-exercise or immediate pre-exercise protein intake both yield similar benefits (in non-ultra-endurance activities) [9,30]. Clinicians can educate athletes regarding this useful fact and let the decision be a matter of athlete preference and GI tolerance.

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warthog101
Posts: 254
Joined: Wed Sep 25, 2013 10:05 am

by warthog101

The thread was started by a bloke who developed high cholesterol readings.
He changed his diet to address that.
We are now arguing advice about protein consumption for athletic performance.
Unsurprisingly the OP doesn't seem to have posted much more.

AeroObsessive
Posts: 160
Joined: Wed Dec 12, 2018 7:42 am

by AeroObsessive

warthog101 wrote:
Sun Oct 24, 2021 10:33 pm
The thread was started by a bloke who developed high cholesterol readings.
He changed his diet to address that.
We are now arguing advice about protein consumption for athletic performance.
Unsurprisingly the OP doesn't seem to have posted much more.
Maybe because people started posting nonsensical whimsical stuff above excessive protein intake and longevity.

warthog101
Posts: 254
Joined: Wed Sep 25, 2013 10:05 am

by warthog101

Maybe others posted insulting nonsense.
Either way as a source of information on vegetarian diets, the thread appears derailied.

tjvirden
Posts: 489
Joined: Sun Nov 22, 2020 9:21 pm

by tjvirden

warthog101 wrote:
Sun Oct 24, 2021 11:25 pm
Maybe others posted insulting nonsense.
Either way as a source of information on vegetarian diets, the thread appears derailied.
I don't think it has been derailed as such - there was anecdote and myth right from the start, with a minority of contributions involving something of substance (information, as opposed to noise). Nutrition needs to be studied scientifically and even then it's not at all straightforward to apply it to individuals, precisely because of the huge range of individual variation in all aspects of diet.

In my opinion, "The Plant-Based Cyclist" is a good source of information to start with, exactly because of its combination of practical application with academic (science) backing. Many so-called professionals would do well to read it, especially those who profess medical expertise.

warthog101
Posts: 254
Joined: Wed Sep 25, 2013 10:05 am

by warthog101


tjvirden wrote:
In my opinion, "The Plant-Based Cyclist" is a good source of information to start with, exactly because of its combination of practical application with academic (science) backing. Many so-called professionals would do well to read it, especially those who profess medical expertise.
Yes it is reasonable.
There is also "no meat athlete" and the "no meat athlete cookbook"

Dylan Johnson has a bit of info too and does some you tube videos that may be worth a look.

Plenty of dietary and health focussed stuff available online.
Also quite a bit material with less of an athletic focus.

VvM
Posts: 7
Joined: Tue Nov 09, 2021 9:16 am

by VvM

This podcast has a couple of recent episodes related to plant based diet. Might be interesting for some.

https://thelongmunch.podbean.com/

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Lewn777
Posts: 1224
Joined: Thu Mar 09, 2017 5:35 am

by Lewn777

Back to the original topic: How to achieve your highest potential as a cyclist and be plant based.

1. Don't worry about it. Plant based athletes suffer nil vs meat included diets. A plant based diet for endurance sport as at least equal or superior to a meat and diary or vegetarian, so long as you have a varied enough diet.
2. You can try supplementing B12 and vit D, but probably everyone should.
3. Don't try to be vegan and eat low quality foods such as exclusively eating processed foods, under-eating, or being sedentary.

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