Protein for the Endurance Athlete – How Much is Enough?

A light bike doesn't replace good fitness.

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HillRPete
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by HillRPete

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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Rick
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by Rick

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.

by Weenie


HillRPete
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by HillRPete

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".

drmutley
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by drmutley

I spend 13hr/week minimum for the past 2 years, am 85kg and far from skinny...

kiserkm
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by kiserkm

a few studies suggest that 9g is enough for an endurace athlete after training.

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Rick
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by Rick

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 !

HillRPete
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by HillRPete

Thatsa lotsa miles, Rick.

guybogaarts
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by guybogaarts

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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WinterRider
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by WinterRider

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?

dvincere
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by dvincere

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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majklnajt
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by majklnajt

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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tinchy
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by tinchy

^
horsemeat = horsepower

;)

mentok
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by mentok

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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majklnajt
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by majklnajt

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

by Weenie


illuminaught
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by illuminaught

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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