Recovery Drinks / Protein and all that...

downhill paul

The sad fact is that people can't simply eat/drink their RDA of fat, protein, sugar, salt and any required nutrients. this is simply because those figures you see on food packets were written in the 60's, times and people have changed, so why haven't the RDA figures on food packets changed?
for example, the RDA of sugar for an adult male is 90grams, you try eating that much sugar a day and see how fat you end up. the world health organization recommends no more than 25grams of sugar a day.
see here http://www.bbc.co.uk/news/health-26448399
it's shocking how much sugar we are told is acceptable compared to how much sugar we should actually have.

charlie_potatoes

downhill paul wrote:

The sad fact is that people can't simply eat/drink their RDA of fat, protein, sugar, salt and any required nutrients. this is simply because those figures you see on food packets were written in the 60's, times and people have changed, so why haven't the RDA figures on food packets changed?
for example, the RDA of sugar for an adult male is 90grams, you try eating that much sugar a day and see how fat you end up. the world health organization recommends no more than 25grams of sugar a day.
see here http://www.bbc.co.uk/news/health-26448399
it's shocking how much sugar we are told is acceptable compared to how much sugar we should actually have.

25grams of sugar is roughly 100 calories. That's not going to get me far

downhill paul

Only 5% of your daily energy intake should come from sugar.
it used to be 10% but now 5% is seen as being more beneficial.

charlie_potatoes

downhill paul wrote:

Only 5% of your daily energy intake should come from sugar.
it used to be 10% but now 5% is seen as being more beneficial.

When you say 'your' I take it that you don't mean cyclists?

superfourben

DavidJB wrote:

Choclate Nesquik....milk...done.

+1

downhill paul

madasahattersley wrote:

downhill paul wrote:

The sad fact is that people can't simply eat/drink their RDA of fat, protein, sugar, salt and any required nutrients. this is simply because those figures you see on food packets were written in the 60's, times and people have changed, so why haven't the RDA figures on food packets changed?
for example, the RDA of sugar for an adult male is 90grams, you try eating that much sugar a day and see how fat you end up. the world health organization recommends no more than 25grams of sugar a day.
see here http://www.bbc.co.uk/news/health-26448399
it's shocking how much sugar we are told is acceptable compared to how much sugar we should actually have.

As an experiment last year I ate as much sugary foods as I could deal with without them making me feel sick (I have a very sweet tooth) so basically ate lots of Maoam Pinballs (200g bag for lunch) and ate sweets, doughnuts bananas and dates like nobody's business.

The result was pretty poor energy levels soon after eating loads of sugar, but generally very good energy and my weight got down to 71kg (I'm 189cm) without any real appetite restriction. I was so thin I had to quit it for safety sake. Draw your own conclusions from that

Did you do any exercise while eating so much sugar?
I try not to eat too much sugar because like you, I notice a drop in energy levels after having something with too much sugar in it. which always makes me wonder why so called energy drinks are so full of sugar, especially when eating too much sugar provides a drop in energy levels. you are trying to get energy from something that is actually going to reduce your energy levels.

downhill paul

Charlie Potatoes wrote:

downhill paul wrote:

Only 5% of your daily energy intake should come from sugar.
it used to be 10% but now 5% is seen as being more beneficial.

When you say 'your' I take it that you don't mean cyclists?

It doesn't matter if you are an elite athlete or if you sit on the sofa all day watching telly.
eating too much sugar will make you put on weight. it isn't just a simple fact of exercising either.
most people seem to think that if they have eaten too much sugar or fat, an extra few miles on a bike or a run will soon burn off the excess. but it won't. eventually it may do, but you would have to do a lot of exercise in order to burn off any excess sugar you have eaten.
a friend of mine told me about a woman in his cycling group, she put on a noticeable amount of weight even though she was cycling 30 miles a day 3 days a week and had no idea why. then someone suggested that she should drink water instead of high sugar energy drinks. lucozade sport orange being the main culprit. you changed to drinking plain water with the high 5 zero electrolyte tabs, within a few months she was slimmer than she was before she started drinking lucozade sport.

charlie_potatoes

downhill paul wrote:

Charlie Potatoes wrote:

downhill paul wrote:

Only 5% of your daily energy intake should come from sugar.
it used to be 10% but now 5% is seen as being more beneficial.

When you say 'your' I take it that you don't mean cyclists?

It doesn't matter if you are an elite athlete or if you sit on the sofa all day watching telly.
eating too much sugar will make you put on weight. it isn't just a simple fact of exercising either.
most people seem to think that if they have eaten too much sugar or fat, an extra few miles on a bike or a run will soon burn off the excess. but it won't. eventually it may do, but you would have to do a lot of exercise in order to burn off any excess sugar you have eaten.
a friend of mine told me about a woman in his cycling group, she put on a noticeable amount of weight even though she was cycling 30 miles a day 3 days a week and had no idea why. then someone suggested that she should drink water instead of high sugar energy drinks. lucozade sport orange being the main culprit. you changed to drinking plain water with the high 5 zero electrolyte tabs, within a few months she was slimmer than she was before she started drinking lucozade sport.

LOL thanks for that

downhill paul

You really think you can burn off sugar with exercise? 20 minutes jogging would burn off one chocolate chip cookie. after eating a big mac you would need to ride for about 10 hours to burn it off.
try watching this https://www.youtube.com/watch?v=dBnniua6-oM

charlie_potatoes

downhill paul wrote:

You really think you can burn off sugar with exercise?

Mmmm! not sure about that. I'll look into it.

downhill paul

Charlie Potatoes wrote:

downhill paul wrote:

You really think you can burn off sugar with exercise?

Mmmm! not sure about that. I'll look into it.

If you drink a high sugar energy drink before going for a ride or run, depending on how long you ride or run for, chances are you will have just about burned off the sugar you drank before exercising. which means you won't have burned off any extra calories or body weight, you will only have burned off what you took on before your ride or run.

simon_masterson

I'm pretty sure it's not water in the bottles of the pro peloton...

herzog

Usually a combo of a bottle of sports drink and a bottle of water are used (dependent on team and rider preferences of course).

rickeverett

madasahattersley wrote:

rickeverett wrote:

Protein can't be stored or converted to fat. Its "stored" or really used in cells and muscles. Essentially its the body itself.

It is only used as a fuel when carb and lipid levels are low. Your body actually begins to break down muscle (protein) as a last resort. This happens a lot in endurance activities.

A good article is on Wikipedia of all places. Search Protein.

Macronutrients are eminently convertible between each other. I'm not saying that protein is commonly used as a fuel, in fact I never suggested anything like that. All I'm saying is that if you eat 1000 fat calories extra each day or eat 1000 protein calories extra each day you will broadly end up just as fat either way. If protein couldn't be converted to or stored as fat then the obesity crisis would not exist.

Protein = calories and excess calories = fat.

I'm not a sports scientist but my brother is. Now from what he said, current thinking now is that Protein isn't stored as fat. Its not the protine that makes you gain fat. You need massively excessive amounts and a dietary imbalance that's bad for you in other ways (mainly the kidneys and liver etc) way before the possibility of it turning into fat.
I cant fully remember what he said but there's only 2 parts of protein when broken down that could be biochemically converted to be stored as fat but it requires more energy to do so. You also need to consume excessive amounts of protein. The parts of broken down protein however go into the creation of fat cells like any other cell in the body.



Protein is a nutrient needed by the human body for growth and maintenance.[1] Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle.[1][4] This also includes body organs, hair and skin. Proteins are also used in membranes, such as glycoproteins. When broken down into amino acids, they are used as precursors to nucleic acid, co-enzymes, hormones, immune response, cellular repair, and other molecules essential for life.[4] Additionally, protein is needed to form blood cells

Proteins are believed to increase performance in terms of athletics.[5] Amino acids, the building blocks of proteins, are used for building muscle tissue and repairing damaged tissues.[5] Protein is only used as fuel when carbohydrates and lipid resources are low.[5]

When a high dietary protein intake is consumed, there is an increase in urea excretion, which suggests that amino acid oxidation is increased.[18] High levels of protein intake increase the activity of branched-chain ketoacid dehydrogenase.[18] As a result, oxidation is facilitated, and the amino group of the amino acid is excreted to the liver.[18] This process suggests that excess protein consumption results in protein oxidation and that the protein is excreted.[18] The body is unable to store excess protein.

hypster

You metabolise sugar differently when you exercise compared to when you are sedate. When riding at a reasonably fast rate you burn more calories per hour than you can consume - typically around 500 cals/hr vs 250 cals/hr. Not all the calories you burn will come from carbohydrate but there will always be a calorie deficit by the end of the ride. You start the ride with a certain level of glycogen stores which will usually be exhausted in around 2 hours if you don't consume anything on the ride.

After the ride is just as important because your glycogen stores will be depleted and the best time to replenish them is as soon as possible after the ride. A high GI source of carbohydrate is best for this because the insulin reaction to this is what restores your glycogen as quickly as possible allowing you to recover quickly. Adding a good protein source like whey protein in a ratio 3:1 carbs to protein will also help rebuild damaged muscle tissue. Delaying (or even avoiding) this replenishment will only delay your recovery making you feel tired for longer. Depending on how often you ride is how much attention you should pay to recovery nutrition.

mfin

rickeverett wrote:

madasahattersley wrote:

rickeverett wrote:

Protein can't be stored or converted to fat. Its "stored" or really used in cells and muscles. Essentially its the body itself.

It is only used as a fuel when carb and lipid levels are low. Your body actually begins to break down muscle (protein) as a last resort. This happens a lot in endurance activities.

A good article is on Wikipedia of all places. Search Protein.

Macronutrients are eminently convertible between each other. I'm not saying that protein is commonly used as a fuel, in fact I never suggested anything like that. All I'm saying is that if you eat 1000 fat calories extra each day or eat 1000 protein calories extra each day you will broadly end up just as fat either way. If protein couldn't be converted to or stored as fat then the obesity crisis would not exist.

Protein = calories and excess calories = fat.

I'm not a sports scientist but my brother is. Now from what he said, current thinking now is that Protein isn't stored as fat. Its not the protine that makes you gain fat. You need massively excessive amounts and a dietary imbalance that's bad for you in other ways (mainly the kidneys and liver etc) way before the possibility of it turning into fat.
I cant fully remember what he said but there's only 2 parts of protein when broken down that could be biochemically converted to be stored as fat but it requires more energy to do so. You also need to consume excessive amounts of protein. The parts of broken down protein however go into the creation of fat cells like any other cell in the body.



Protein is a nutrient needed by the human body for growth and maintenance.[1] Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle.[1][4] This also includes body organs, hair and skin. Proteins are also used in membranes, such as glycoproteins. When broken down into amino acids, they are used as precursors to nucleic acid, co-enzymes, hormones, immune response, cellular repair, and other molecules essential for life.[4] Additionally, protein is needed to form blood cells

Proteins are believed to increase performance in terms of athletics.[5] Amino acids, the building blocks of proteins, are used for building muscle tissue and repairing damaged tissues.[5] Protein is only used as fuel when carbohydrates and lipid resources are low.[5]

When a high dietary protein intake is consumed, there is an increase in urea excretion, which suggests that amino acid oxidation is increased.[18] High levels of protein intake increase the activity of branched-chain ketoacid dehydrogenase.[18] As a result, oxidation is facilitated, and the amino group of the amino acid is excreted to the liver.[18] This process suggests that excess protein consumption results in protein oxidation and that the protein is excreted.[18] The body is unable to store excess protein.

That's far too scientific Rick. You should be conducting your own doughnut-eating-fest or coming out with a wishy-washy anecdote or two about a 'mate of a mate who....'.

goonz

My mate also is a qualified PT and was weight division winner in body building in SA. He also states protein does not get stored as fat but will pass as he states it as 'expensive urine'. This makes sense too with one of the main reasons for kidney stones being too much protein in the body.

NeXXus

goonz wrote:

My mate also is a qualified PT and was weight division winner in body building in SA. He also states protein does not get stored as fat but will pass as he states it as 'expensive urine'. This makes sense too with one of the main reasons for kidney stones being too much protein in the body.

If you pass it as urine, how is it then in the body?