Best post workout drink?
Comments
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Maybe some of the confusion is because it's difficult to know whether or not you're eating enough protein?
Too many carbs and you'll start to put on the pounds, but how do you tell if you're eating too much protein?
People will/may err on the safe side and throw the odd supplement in, 'just in case'. You could argue that it's that uncertainty that the product marketing is aiming at.
Some good facts there JoeN.0 -
JoeNobody wrote:I did say it more explicitly already, but I can repeat it for the hard of reading
Unless you're a bodybuilder you don't need to supplement protein. If you are a bodybuilder then you're the "some", otherwise you're the "most". Based on the info Sky shared of Froome's big day in the Giro, you could also add "pro cyclists competing in multi-day stage races" to the list alongside bodybuilders. Although, iirc, his recovery food/drink was extremely heavy on carbs. Way more so than protein, which, again iirc, featured more in his evening meal. I'm sure there are some other edge cases where protein requirements are higher than for most people.
That made for really interesting reading, the Froome diet. Out of interest, would maintaining Froome's extremely well adapted body not have different requirements (% nutrients) over a stage race, than say, someone trying to achieve that adaption in the first place through training and diet? Or Froome in training? Ie you would want more protein to gain muscle (in proportion to your training load) than to maintain a well adapted body? Or are they so depleted in a stage race that they need so much more than in training along with a biblical amount of carbs?
The debate about supplementing and diet seems a bit semantic to me, if I felt I wasn't getting enough protein I could 'supplement' with grilled chicken breasts for extra protein but it would still just be my diet 0 -
To address this first, yes, that would be the better way to do it. Preferably spreading out the extra protein across meals. However, I believe that people generally are looking for shortcuts, so will use supplements instead. But also will take the view that more protein is better and that it needs to be consumed within the so called anabolic window, so will go for a smoothie (or similar protein drink) to get as much extra protein in as quickly as possible.HaydenM wrote:The debate about supplementing and diet seems a bit semantic to me, if I felt I wasn't getting enough protein I could 'supplement' with grilled chicken breasts for extra protein but it would still just be my diet
Good question. I'm absolutely sure he has different requirements, but I don't know that it's down to adaptation. More likely just down to load. If you look at the fuelling info they published, his protein intake is high-ish (2g per kg of body weight, or 2.5x times the recommended amount). That's probably a maintenance strategy given the extreme stress he'll have put his legs under. For reference bodybuilders will typically look to consume around 1.6g per kg of body weight (2x the recommended amount), but will have a significantly higher body weight than Froome. Given that he's pretty much just consuming carbs during the race it makes some sense that he'd supplement post-ride. It's possible that he'd up the intake during training, but again I'd say it depends if they're looking to maintain or grow muscle mass. I wonder if he'd follow some sort of bulk/cut type program, like bodybuilders do, although on a smaller scale, in order to get stronger and then work on the power to weight ratio? The carb intake is high due to his low body fat. Again, that's a maintenance strategy to stop his body breaking down muscle for energy.That made for really interesting reading, the Froome diet. Out of interest, would maintaining Froome's extremely well adapted body not have different requirements (% nutrients) over a stage race, than say, someone trying to achieve that adaption in the first place through training and diet? Or Froome in training? Ie you would want more protein to gain muscle (in proportion to your training load) than to maintain a well adapted body? Or are they so depleted in a stage race that they need so much more than in training along with a biblical amount of carbs?0 -
JoeNobody wrote:
To address this first, yes, that would be the better way to do it. Preferably spreading out the extra protein across meals. However, I believe that people generally are looking for shortcuts, so will use supplements instead. But also will take the view that more protein is better and that it needs to be consumed within the so called anabolic window, so will go for a smoothie (or similar protein drink) to get as much extra protein in as quickly as possible.HaydenM wrote:The debate about supplementing and diet seems a bit semantic to me, if I felt I wasn't getting enough protein I could 'supplement' with grilled chicken breasts for extra protein but it would still just be my diet
Good question. I'm absolutely sure he has different requirements, but I don't know that it's down to adaptation. More likely just down to load. If you look at the fuelling info they published, his protein intake is high-ish (2g per kg of body weight, or 2.5x times the recommended amount). That's probably a maintenance strategy given the extreme stress he'll have put his legs under. For reference bodybuilders will typically look to consume around 1.6g per kg of body weight (2x the recommended amount), but will have a significantly higher body weight than Froome. Given that he's pretty much just consuming carbs during the race it makes some sense that he'd supplement post-ride. It's possible that he'd up the intake during training, but again I'd say it depends if they're looking to maintain or grow muscle mass. I wonder if he'd follow some sort of bulk/cut type program, like bodybuilders do, although on a smaller scale, in order to get stronger and then work on the power to weight ratio? The carb intake is high due to his low body fat. Again, that's a maintenance strategy to stop his body breaking down muscle for energy.That made for really interesting reading, the Froome diet. Out of interest, would maintaining Froome's extremely well adapted body not have different requirements (% nutrients) over a stage race, than say, someone trying to achieve that adaption in the first place through training and diet? Or Froome in training? Ie you would want more protein to gain muscle (in proportion to your training load) than to maintain a well adapted body? Or are they so depleted in a stage race that they need so much more than in training along with a biblical amount of carbs?
Really interesting, thanks! On the supplement/grilled chicken thing, I'm happy to do either although it's hard to keep up my diet (to lose fat) if I'm 'overeating' at meal times to compensate for cycling, the one good thing about shakes is that I can have one after riding then eat my normal healthy meal and portion size with the Mrs later on. That is total laziness I know but I'm rubbish at dieting, consistency helps or I just lapse to eating 'more because I've been out on the bike'. I'm trying to go from 59.5kg to around 56kg so all the simple things like eating less rubbish have already been done... ish
Back to Froome/protein, as you say it would be really interesting to see what he eats when following certain training program, obviously what most amateurs do is nothing like what he does but it would be interesting to get the gist of it. Interestingly, I've seen people eating protein bars while on the bike, maybe for huge endurance wise it might help but I see Froome isn't doing it (not that he is a barometer to live our lives by or anything
). Plus they taste like sh1t... 0 -
My take is keep life simple, so I hydrate as necessary then have a chocolate milk while showering, and a normal meal whenever next is due.The Wife complained for months about the empty pot of bike oil on the hall stand; so I replaced it with a full one.0
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TrekVet wrote:then have a chocolate milk while showering,
Doesn't that make the milk a bit watery..?0 -
