Protein drink for fasted rides

andyeb

I've read in a few places now that you can reduce the negative effects of fasted training (excessive muscle damage and increased recovery times) by consuming a protein drink during the ride. This is something I've struggled with in the past, along with getting ill, following fasted training, even if I keep the intensity down and limit the fasted portion to 1 hour.

Does anyone know of any protein drink products which are specifically designed with this in mind? A lot of protein drinks seem to be focussed on recovery, rather than during exercise.

Should they be consumed right from the beginning of the ride, or after you've been running on water for a while?

mason5697

I would assume you should have a mix of protein and fast acting carbs together for during exercise. Then same again post workout.

napoleond

The idea of a fasted ride is to be fasted.
Have the carbs/protein afterwards. If you are struggling during/afterwards then you are doing them too hard.

SME

As a rule of thumb (and I'm probably wrong), I always thought carbs were an 'in exercise' source of energy, and proteins were for muscle recovery and building/replenishing.

Certainly proteins will help build muscle strength, so the next ride should be quicker/shorter/faster maybe, but I didn't think the effects of protein intake would have been 'immediate' enough to have been of benefit during a ride (unless maybe the ride is long and you've 'loaded up' beforehand?).

I'm probably wrong though, and am interested in other views/research/knowledge.

napoleond

The idea of fasted rides is to burn fat, staying below aerobic threshold so you avoid burning much, if any, glycogen.
As you get fitter your aerobic threshold rises and you can ride harder but still be primarily using fat as a source.

sungod

^^^this

andyeb

Thanks guys. This is one of the articles (from British Cycling) with advice to take on protein during a fasted ride:

https://www.britishcycling.org.uk/knowl ... ng-Rides-0

I don't really understand how this works, because as soon as you take on protein, it's no longer a fasted ride.

Or perhaps they are suggesting that you ride fasted for an hour, then start taking on protein after that?

napoleond

You're over thinking it.

sungod

andyeb wrote:

Thanks guys. This is one of the articles (from British Cycling) with advice to take on protein during a fasted ride:

https://www.britishcycling.org.uk/knowl ... ng-Rides-0

I don't really understand how this works, because as soon as you take on protein, it's no longer a fasted ride.

Or perhaps they are suggesting that you ride fasted for an hour, then start taking on protein after that?

article seems clear - 'fasted' in this context is without carbs, they're saying protein is allowed

you could take 20-30g of whey protein (there are umpteen mixes, choose a low/no carb/fat one) before you head out

according to the interweb, whey protein gets absorbed c. 8-10g/hour

this way you've got the the protein intake going on without having to have anything other than water during the ride

simple

06dhewett

In my opinion any muscle breakdown on a short low intensity fasted ride is going to be very much negligible, and as long as you get your usual post-ride recovery in immediately afterwards there shouldn't be a problem. Just stick to a black coffee pre-ride.

fenix

Can't imagine you really need to take on anything for an hour. When i run half marathons I don't take anything on the run and I work better with an empty stomach. So that's 90 mins of very intensive activity.

Even on marathons I won't have breakfast and just have 5 gels or so on the way round.

Sunday bike rides I do with no breakfast and a cafe stop after 40 miles or so - but I do take swigs of energy drink along the way.

andyeb

The reason I'm asking the question is that I've tried fasted training and found it takes me too long to recover (even keeping the intensity low and limiting to 1 hour) and/or makes me ill.

Hence I'm investigating remedies for that specific issue, which might enable me to use fasted training without setting my other training back through extended recovery times.