Kermithimself wrote:Not really. BB'ers do know how to best get nutrients for their sport. Put them on a bike, with the same diet, and they won't be putting out the equal effort as if you put them on a bikeriders diet(more carbs).
If I look at my caloric intake on a training day, where I have a 2 hour session on the bike(about 1300 calories burned), I'd need to eat 3800 calories just to break even. Not impossible, but not that pleasent either. I could drink a proteinshake, but it wouldn't be to satisfy hunger.
Oatcakes probably contain a lot of added sugar. Bread, white bread that is, also contain a lot of sugar. The whole idea of Racing Weight is to eat the right types of fuel. Instead of eating white bread, you should eat wholegrain bread. Instead of white rice and pasta, you should eat wholegrain rice and wholegrain pasta.
For me, the biggest challenge has been to eat enough. On normal days I have a hard time keeping up(eating about 3100 calories), so imagine what would have to be consumed after a 3-4 hour ride.
So as far as I see, there's no reason to drink a proteinshake to keep away hunger(as many do). You'll have a hard enough time just eating enough of the right stuff! The proteinshake can be usefull as a restitution drink if taken with some carbs, but then again the famous chocolate milk has a similar effect.
PWO = post workout. I'm not referring to what they eat the rest of the day. For muscle recovery (or building), the most important nutrients you put into your body are immediately after your workout. The majority of the sports world agrees with this.
And the assumption you're making about the difference in carbs is likely comparing a cyclist to a BB who is cutting down for a competition. During regular weight training the carb intake for a BB is quite high itself. I haven't made a huge adjustment in my carb intake with cycling as compared to just lifting.
Tinea Pedis wrote:
How does "protein shakes can induce satiety" suddenly translate to "so bodybuilders DO know the best way to get nutrients PWO..."
But he cites studies which show protein shakes are effective.
^This is what I was referring to.
I've never really heard of or seen people using a PWO shake as a meal replacement or as a means of feeling full. Lower quality protein is typically what leads to the bloating sensation which is why one of the first rules is finding the supplement that works best with you. For me, that's Gaspari products.
When I read new "ground breaking" nutritional information in cycling magazines and websites I'm constantly amused by how far their mainstream is behind BB nutrition.
As an example, my PWO shake is 20-24 grams of quality protein, 6 grams of glutamine, 5 grams of additional BCAA, 50 grams of glucose. I drink this after weight training or a 2-3+ hr ride. Otherwise it's chocolate milk. Either way, I'm eating within the next hour anyway.
My general recommendation to people is center CHO around your rides in portions that your body can absorb and utilize. Eat most of your CHO after and in the evening as replenishment rates are slightly higher then and studies on several different active and non-active target groups indicate that evening-predominant CHO intake leads to less bodyfat gain/more bodyfat loss, more weight loss, better biomarkers, increased energy, and higher reported happiness.
The first half of this paragraph is basically how I've designed my meal schedules for the last 6-8 years. I basically build everything outward from my workout.
I've also NEVER heard anyone encourage
more carbs in the evening. Even recent cycling articles I've read talk about cutting out later carbs to keep bodyfat lower. Speaking firsthand, I can also say this method works better for me.
(I'm probably going to get slammed for the brevity of my responses. Damn day jobs...)