Science-Backed Nutrition Plan for Cyclists

Science-Backed Nutrition Plan for Cyclists | Cycling Science Explained

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Күн бұрын

Caloric deficits are commonly used to try to lose fat and gain muscle at the same time, but a new study showed that if the deficit is too big, it can have detrimental effects on performance in an alarmingly short period of time.
So what can you do to optimize body composition? Calculate your energy availability based on your goals to know how much you should eat outside of training, use an optimized macro ratio for your daily nutrition, and fuel your workouts based on the research-backed instructions in this video.
Consult with a medical professional and/or expert in the field of dietetics when you are undertaking changes that could compromise your health.
// STUDIES REFERENCED IN THIS VIDEO
Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females, trainerroad.cc/Oxfeldt2023
Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure, trainerroad.cc/Wang2010
Hungry runners - low energy availability in male endurance athletes and its impact on performance and testosterone: mini-review, trainerroad.cc/Cupka2023
Direct and indirect impact of low energy availability on sports performance, trainerroad.cc/Melin2022
Reducing energy availability in male endurance athletes: a randomized trial with a three-step energy reduction, trainerroad.cc/Jurov2022
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Пікірлер: 406

@bobroxshard 6 ай бұрын

Calculator plz

@ericduncan3864 6 ай бұрын

A calculator would be valuable, especially if it prompted you for the input weight

@kjwedey 6 ай бұрын

Yes PLEASE for the calculator!!! I need that in my life!!

@ErickGonzalesF 6 ай бұрын

Would be cool to have that!

@chmart 6 ай бұрын

That's an awesome video! Not too long, not too short and explained very clearly

@TrainerRoad 6 ай бұрын

So glad you enjoyed it!

@manuelgaertner2258 6 ай бұрын

Yes. Much better than „shorts“ And not too long

@patrickbroussard5183 6 ай бұрын

Calculator 😅

@jasonguernsey9511 5 ай бұрын

A calculator would be awesome. I have been struggling for about a year now and all signs are pointing to RED-S. Thank you for this clear and concise explanation!

@ilikebikesandfood 6 ай бұрын

Hi TrainerRoad - funny story: I am in the video at 4:14 in the stock footage haha. I also just finished my MPH in nutrition in dietetics and am an RD who works in eating disorder treatment. Happy to see you bring awareness to REDs! Just a note - would always recommend adding a disclaimer to videos to work with your primary care provider and a dietitian (RDs with a specialization in sports will have a CSSD by their name! And eating disorder providers will likely have CEDS by their name, but not all eating disorder providers carry this credential) when attempting to lose weight. Thanks again for talking about this!

@TrainerRoad 6 ай бұрын

You're famous!! That's a great point on the disclaimer and an oversight on our end. We'll add this to the description and to future videos on this topic.

@pmccarthyable 6 ай бұрын

Calculator Please ! - Awesome video, more like this

@TrainerRoad 6 ай бұрын

Thanks for the feedback! More videos coming :)

@willfromfreeport 6 ай бұрын

It's like they noticed my reported weight has kept going up and wanted to give me a hand to drop weight in a better manner. Thanks TrainerRoad!

@TrainerRoad 6 ай бұрын

Weight *aaannnd* power???

@willfromfreeport 6 ай бұрын

@@TrainerRoad Gotta get up those hills much faster! 💪

@DustyMoth. 6 ай бұрын

Ok love this & saving for later. Clear, concise info and a simple plan to be able to put it into action, thanks and awesome work 👍

@TrainerRoad 6 ай бұрын

Love to hear it!

@alanhickerson2345 5 ай бұрын

This is absolute 🥇🎖️ gold! All this I have learned over the past year. I was trying to track down feeling like crap and having low T. I first learned about REDS and the whole your body priorities functions over other things. Started tracking my macros now and learning more and more about nutrition. This is honest the X factor! If you learn this and nail it. You will see huge jumps in your performance and training!

@valiantabello 6 ай бұрын

Id pay good money for TR to add that calculator please

@gmjohnson77 6 ай бұрын

Yes, a calculator would be super helpful! :)

@nickadams3740 6 ай бұрын

I've read the paper. I think the physiology is sound and as a proof of concept addressing the metabolic response to extreme caloric restriction on muscle metabolomics is interesting and of value. However a 900 calorie/d restriction is of course extreme and perhaps the responses don't necessarily reflect the responses to more modest restriction. The concluding advice I'm sure is reasonable!

@TrainerRoad 6 ай бұрын

Agreed. Modest caloric deficits are more sustainable and less risky. The negative impact of the common use case of skipping a meal, however, is often underestimated.

@NigelTufnel-11 6 ай бұрын

@trainerroad: but is the negative impact of skipping a meal (presuming a person has some adipose tissue they can afford to lose) really a negative? Skipping a meal (thus keeping insulin repressed and glucagon active) is an entirely different proposition than simply reducing caloric intake across all meals, but continuing to eat throughout the day. The reduction of caloric intake across a ‘normal’ meal schedule is very likely the cause of the large drop in BMR found in this study.

@JeffRElliott 6 ай бұрын

Great video and I like that you covered the basis on why eating enough is important for everyone and gave concrete instructions on a way to calculate macros and ideally lose fat. And yes to the calculator!

@TrainerRoad 6 ай бұрын

Thanks, Jeff!

@derekkuhl 6 ай бұрын

Ok, now I have watched the video four times to get every bit of info. Best stuff I have heard in a long time about nutrition. I like like like the defined plan. Keep this stuff up. Up there with the best content for athletes on youtube

@jc74435 6 ай бұрын

A calorie deficit of 900 calories is huge.

@TrainerRoad 6 ай бұрын

It's more than is typically suggested as a "safe" deficit, but it falls very much in line with a skipped meal. ... At least for us Americans 🍔 😆

@Al.2 6 ай бұрын

I'd love to see a similar study with half the deficit.@@TrainerRoad

@nickadams3740 6 ай бұрын

although most people will still be in an overall positive calorie balance ;] !@@TrainerRoad

@davidbuecher2000 6 ай бұрын

Awesome video! I have watched it a couple times to take it in. A calculator would be great. Thanks for making these!

@steveoh3527 6 ай бұрын

Calculator = yes please, that would be as I am dealing with weight loss currently

@davidmorrow4340 6 ай бұрын

Great explanation Jonathan and good advice to start high and drop the cals/kg to find your optimum level. Keep up the great work on the App and videos.

@TrainerRoad 6 ай бұрын

Thanks, David! - Jonathan

@valinhorn 6 ай бұрын

Calculators plz!❤❤❤

@elscooter 4 ай бұрын

Yes - getting your engineering team to develop OEA calculator would be a fantastic resource for us! And, the production value of this video is amazing.

@DJMSydney 6 ай бұрын

Congratulations! I can’t remember watching a more informative and relevant video. Awesome.

@TrainerRoad 6 ай бұрын

Thank you so much!

@jonathanwise47 6 ай бұрын

Great video, perfect length, perfect pace, great content. Let's see that calculator!

@TrainerRoad 6 ай бұрын

Glad you enjoyed it!

@rspinti 6 ай бұрын

Great format and information! If I consume calories right before my workout, should those calories be included as Intake calories? If so, what is the time range before the workout that would be considered as Intake calories, for example, 10, 30, 60 minutes? I remember from a few years ago, Amber said that the window for post ride recovery was more like a garage door rather than a window. I do not remember if you covered pre-ride calories. Thank you in advance!

@mmchrisp 6 ай бұрын

Calculator and article with all that info written down please! Keep up the great work!

@MrMattbaseball834 6 ай бұрын

I'd love a calculator, but even a blog post that I could refer to easily rather than coming back to this video would be fantastic! Thanks for the insight!

@mikehhhhhhh 6 ай бұрын

As an overweight cyclist 20kg into a 35kg weight loss goal, while still trying to get faster, I am in love with the concept of a scientifically backed formula for calorie consumption. Thank you TR! My problem is much more than 30*FFM (as measured by Garmin index s2) grinds my weight loss to a halt. Is this a case of YMMV? Should I look at validating my scales FFM/body fat estimate? Could it be the distribution of macros of my diet? I use MFP for calorie tracking and tend to be on the pessimistic side of any unknowns and use a power meter to track workouts, so I’d like to think they’re not miles out

@HydeMyJekyll 6 ай бұрын

There's nothing really wrong with running a 900 calorie deficit as long as you're getting all the macros you need. I started TrainerRoad and ran a similar deficit all the way until summer, lost 30 lbs and gained 80w on my FTP in the process. Now I've stayed the same weight and have added another 35w on top of that. Just have to be smart about how you do it, don't cut out so much food that you're not getting the correct amount of protein or not enough carbs for your workouts!

@TrainerRoad 6 ай бұрын

Way to go! That's a huge accomplishment. :)

@timtaylor9590 6 ай бұрын

Macros are calories so I'm not sure how that works. You can't get macros without getting calories. Might you be referring to micro nutrients?

@liamcooper3836 6 ай бұрын

@@timtaylor9590 "You can't get macros without getting calories." - This is true. However, you can eat calories that don't have the right composition of macros. For instance gummy bears are high in carbs, and low in protein, fat. If you eat the right foods, in the right quantities, you can remain in a deficit while still taking in adequate macronutrients.

@timtaylor9590 6 ай бұрын

@@liamcooper3836 define adequate? Isn't that the very debate being had. Sufficient macros for optimal gains. Sure gains can be made with different ratios of macros but no matter the ratio if youre getting an adequate amount then by no means would it ever be considered deficient. In my experience having a balanced macro intake is best because it's easier for the body to use carbs for fast energy, fat for longer, less intense sustained efforts, and protein for rebuilding. I wouldn't recommend using protein for energy unless you're trying to make an extreme body composition change like cutting body builders. I don't see an advantage in restricting any one macro if performance and gains are the goal. Again restricting one or two macros isn't calorie deficient, it seems the original commenter is confused or mis worded it.

@kjdeswardt 6 ай бұрын

I think it also depends what your current weight is. Running a calorie deficit of 900 cal if you weigh lets say 155 lbs (70 kg) is drastic. Whereas if you have an additional 30 lbs to lose which is mostly fat then losing 900 cal while maintaining a balanced diet is okay.

@mattnugy 6 ай бұрын

Wow, this was a really well edited video, you guys!

@TrainerRoad 6 ай бұрын

Thank you!

@littlegirlbunny 5 ай бұрын

Brilliant video this, thanks TR team 👏

@ddddavidee 6 ай бұрын

Great video. Commenting for the calculator 😊

@dmytryemery 6 ай бұрын

Love this format!

@TrainerRoad 6 ай бұрын

Love that you love it!

@jeronimosuarez7957 4 ай бұрын

Wow that was quick!!! Great video!!!

@ethanbelot4071 6 ай бұрын

This is exactly what I needed! Please please please get a calculator going 🙏🏾

@robsprimallife 6 ай бұрын

Great Video! Cutting the KCal in half is very drastic and it is no surprise that the bmr dropped. In terms of weight loss you shouldn't drop more than 1% of you body weight per week in order to prevent severe much muscle loss. If you you are a 125lb female that would be around 600kcal deficit (very restricted) , diet breaks would be highly recommended to reduce impact on the BMR. Increasing Protein is also a must during those restrictions in my opinion. A Calculator would be great!

@TrainerRoad 6 ай бұрын

Great advice on the diet breaks!

@MTBZenMaster 6 ай бұрын

Hi TrainerRoad - Not sure if this has been covered somewhere else, but i'd love a way to sync HRV (and or other training readiness) data into the training program .. either through allowing us to sync a device or even input the numbers. These surveys having us disclose perceived data can dont seem optimal if theres real data available to use. Thanks!

@TrainerRoad 6 ай бұрын

That's something we'd like to do as well, but not immediate plans with all the other stuff we are building :)

@MTBZenMaster 6 ай бұрын

Big shout out to your video editor. Very well done. Engaging and solid pace, sound design, flowing transitions, balanced humor, all around good work. @@TrainerRoad

@PunjabiCyclist 6 ай бұрын

Great simple and precise explanation Jonathan, even though I will need to watch it again too much information there!😂

@brandonyaw8945 5 ай бұрын

Okay I’ve watched this a few times now. Super helpful. One question: how does fasted riding and fat-adapted training factor into this? For example, is doing the occasional 45-60 minute endurance ride first thing in the morning (fasted) doing more harm than good? Or is that still okay if you adequately replenish afterwards?

@davidloszewski4226 5 ай бұрын

Also interested in this answer

@NickNizCycling 6 ай бұрын

Great explanation and calculator please!

@jstogdill 2 ай бұрын

This video was super helpful. But... 90g of carbs per hour on the bike seems like a LOT. That's more than 4 gels or equivalent per hour. It makes sense in terms of energy balance, I'm just not sure how I could sustain that kind of intake, and I'm concerned about the impact on my glucose levels both during and after the ride. I'm not diabetic but I'm old enough that I don't think my insulin response is what it used to be.

@anotherjaunt2492 6 ай бұрын

Would love a calculator for this. Our family grew this year, and focus has not been on riding/health. Put on a decent amount of weight and need to get healthy again, fast is a secondary goal. Might be nice if the calculator had some sort of way of weighting your goals (IE speed, vs winter weight loss with no cycling goals in mind)

@petergrewar9773 6 ай бұрын

Great video Jonathon! Yes, yes calculator please!

@TrainerRoad 6 ай бұрын

Thank you, Peter! - Jonathan

@jonr6680 5 ай бұрын

Wow, top explanation with great analogy.

@johnwwalker8744 6 ай бұрын

Hi @trainerRoad . Just to clarify are you saying the OEA*FFM calorie number is the amount of calories to consume independent of the workout calories? and then add the workout calories to that. For example a baseline OEA*FFM is 3000 calories, and if I do a 1500 calorie workout, should consume 4500 for that particular day. Is this correct? Thanks!

@TrainerRoad 6 ай бұрын

That's correct!

@nicetry213 6 ай бұрын

It could be worth making this more clear in the future. Great video though. @@TrainerRoad

@ericvollmer8820 6 ай бұрын

Great video, thanks!

@TrainerRoad 6 ай бұрын

You're welcome!

@danieljournell2903 6 ай бұрын

Yes for the calculator!!

@user-ee2ng2bo2y 6 ай бұрын

Excellent & informational video. Calculator would be extremely helpful!

@andreaswind 5 ай бұрын

Sorry, if i missed this detail in the video - but should you count your workout-fueling as a part of the "OEA"? If my OEA is 2700kcal a day, and I have a workout burning 1000kcal - should my during- and postnutrition count as a part of the 2700kcal or is workut-fueling not a part of the calculation her?

@johnmccabe1492 5 ай бұрын

Interested in this answer too. Obviously how much you train matters. The optimal oea plus my training would be too much for me. However the 30 cal/kg ffm isn’t enough for me without adding in the training calories burned.

@curtiskeller6702 6 ай бұрын

Where do you find FFM on the Garmin Index? Is there a calculation that is required based on body fat percentage?

@sparkymac3320 6 ай бұрын

Sounds like a full time job just keeping track. Way above my pay scale.

@niles_stone2540 3 ай бұрын

I’d be interested in the calculator with sliders to adjust up and down. I’m very interested in where you came up with the 65/18/17 calorie split. Also is the percentage calories or grams of macros?

@n22pdf 6 ай бұрын

Brilliant vid guys :) well done. A calculator would be excellent please create one guys.. Pete

@TrainerRoad 6 ай бұрын

Thanks, Pete!

@petereverett6497 6 ай бұрын

Calculator please! Can you also connect it to the workload that I have as measured in my TrainerRoad workouts?

@MrVizzle 6 ай бұрын

Yes please for that calc...

@LiveOutLoud2024 6 ай бұрын

You stated the Garmin Scale tracked with a dexascan nearly identically. How many times have you checked it for consistency and have you tried any other scale?

@TrainerRoad 6 ай бұрын

Over the course of 10 dexa scans, it was consistent throughout. I've also tried a couple scales from Tanita and they performed similarly, but your mileage may vary. Some people report that these scales don't track well for them.

@LiveOutLoud2024 6 ай бұрын

Great information thank you.

@BlakeJames-yk2yz 6 ай бұрын

My question would be: if you did early AM cardio zone two workouts, but all HIT and strength workouts with full nutrition would you get the best of both worlds?

@user-ul5fn7ib2t 6 ай бұрын

A calculator would be great! Great vid too! 😊

@JoeWilensky 6 ай бұрын

Calc yes please! Can a synced garmin connect account allow importation of weight figures into my TR account?

@Shmoodoggy 6 ай бұрын

I've got pounds to lose for the sake of climbing and even more importantly for health in general. I need to be in caloric deficit to lose weight, but don't want to lose muscle mass. I am eating more protein than before the path to a smaller and lighter me began, and weighting it in the AM. I have to rewatch this video!

@TrainerRoad 6 ай бұрын

Keep up the good work!

@jmreinke 5 ай бұрын

I was thinking "I wonder if Trainer Road has a nifty calculator for this" and right then you said we should comment if we'd like a calculator for it!

@duckheadinc 3 ай бұрын

Adding a calculator would be invaluable to have! Thank you for considering it!!!

@veganpotterthevegan 6 ай бұрын

I lost 140lbs on a severe caloric deficit almost 20yrs ago. Lost 95% of that weight in a year and have only yoyo'd about 15lbs since then. Even know though, i love in what a computer would say is about a 1000calorie deficit every day but I'm maintaining my weight at about 190-195lbs. Worked well enough to be a cat1. Some people need to do this if they were very big at one time.

@TrainerRoad 6 ай бұрын

That had to have been super hard! Well done.

@veganpotterthevegan 6 ай бұрын

@TrainerRoad the diet is still a lot harder than the training. I was big on purpose... high school all-American shot putter but a hand injury my freshman year in college ended my track career.

@Matte957 6 ай бұрын

Calculator would be awesome. Especially if it knew what your workout was like / is for the day so it could recommend caloric and macro intake. I would (probably) be good with paying a little extra each month for it. Keep it when wanting to maintain or loose some fat.

@egasp25 6 ай бұрын

Great video! Calculator would be awesome. Thanks!

@tyler5246 6 ай бұрын

it would be interesting to see the difference in muscle loss related to initial body fat percentage. for those with more fat to lose, would their body hold onto the muscle?

@whinerayarries3783 6 ай бұрын

Good video, calculator will be a great value add 👍🏼

@planttheseed2129 4 ай бұрын

I did a Dexa scan recently. However I don't see the FFM number. I see a Lean Body mass number. Should I add bone mass to that to get the FFM?

@brannmacfinnchad9056 6 ай бұрын

Has your AI training begun taking into account fatigue from unstructured rides yet? In the Summer it's no big deal to do a workout and my commute, but if I'm bike commuting through a foot of snow as in this time of year (which is a low cadence, high torque slog resulting in a lot of muscle fatigue, but lower overall HR, btw), any suggested workouts need to adapt to that (or be skipped).

@TrainerRoad 6 ай бұрын

We're making progress! :) In last week's podcast Nate gave a full update on our progress with that.

@andremiller2281 6 ай бұрын

This would be a wonderful addition. Yes for the calculator

@davidward6917 6 ай бұрын

Yes would love that calculator

@user-kf7nx7pp3h 6 ай бұрын

Big YES to the calculator

@Makaframa1 5 ай бұрын

Is there an update on the calculator, by chance? It would be fantastic

@chriskennedy1076 6 ай бұрын

Great vid, a bit heady. Could use a quick post on your site or somewhere -WITH CALCULATOR- that summarizes this in print.

@careydedo3621 6 ай бұрын

Calculator would be amazing!

@oliveoil2x 6 ай бұрын

Well done video 👍🏻

@TrainerRoad 6 ай бұрын

Thank you!

@StephanieLuff 6 ай бұрын

Thank you for talking about female athletes 🤗

@TrainerRoad 6 ай бұрын

You're so welcome!

@neilclarke-smith9431 6 ай бұрын

this is superb!!!!

@TrainerRoad 6 ай бұрын

Thank you!

@jasonschiltz7236 6 ай бұрын

Made a quick calculator in excel from the video and giving it a go for a few weeks!! Having trouble hitting the 65% of total calores in carbs tho

@donwinston 6 ай бұрын

Awesome! 🎉

@MooreMatt 5 ай бұрын

So far I’ve used a ratio that some bodybuilders use. Basically aiming to hit 40% protein calories where carbs and fats fall into their own place. For any rides I have a decent pre ride meal. But generally don’t fuel for two hour endurance rides. I do want to start fuelling during my rides. When I initially started my deficit I saw a 20% drop in performance. But have started to make gains again with a consistent week over week increase. I’m trying to drop from 92kg to 75ish.

@rudyd79 6 ай бұрын

Great Video!! A calculator would be awesome!

@mikemcnelly2780 6 ай бұрын

Yes please for the calculator!

@AlanRuff 3 ай бұрын

So, I've watched this a couple of times and using a Garmin Index Scale I still don't understand how to calculate Fat Free Mass. What scall readings are you using?

@JesseRitchey 6 ай бұрын

Calculator? Yes please!

@steveprice9737 6 ай бұрын

Calculator would be great! Will watch this again..good stuff.

@user-oo5py3hy6y 6 ай бұрын

Please make a feature to link to Garmin connect in order to upload activities from the smartphone

@MaeganMcHenry 6 ай бұрын

Calculator please with maybe a v2 that allows for exercise input to adjust beyond just day to day. Also, thank you for including a study with women they are so few and far between so as a female athlete I appreciate it and hope more companies continue including females in studies

@WrathMania32 5 ай бұрын

Very informative. Just to clarify, the calories we eat to make up what’s burned on a ride is not included within the FFMxOEA calculation (which is just for normal meals). Correct?

@user-pu2eu9ur8x 5 ай бұрын

@andymc60 6 ай бұрын

Great video! Like the science. A calculator would be really useful!

@TrainerRoad 6 ай бұрын

Thank you!

@RXP91 4 ай бұрын

Strength training avoids 90% of the muscle loss associated with weight loss. The citation is in How not to Age by Michael Greger.

@cludRobot 6 ай бұрын

Towards the end of the video, where does the 90g of carbs/hour figure come from? In my head, I'm thinking that this number should be based on your wait. Additionally, does it depend on what kind of a workout? For example, would you still need 90g of carbs/hour for a Z2 workout?

@TrainerRoad 6 ай бұрын

Over the past handful of years research has shown that performance improves and recovery improves with carbohydrate ingestion is in excess of 60g/hr (what was thought to be the maximum for years). This seems to be largely aided by adding in Fructose to another carbohydrate source like Glucose/Maltodextrin. Anecdotally, there are some pro cyclists that take in as much as 160g/hr on the bike. Considering that riding at 200 watts for an hour burns ~720 calories, you'd need to take in 180g of carbs to finish that ride and not have created a calorie deficit, so you can see why it is so important, even on easier workouts, to fuel the work.

@cludRobot 6 ай бұрын

@@TrainerRoad Got it, thanks for the answer. Just for context, I am on the lighter side: I'm around 60kg, so even for SST/VO2Max workouts, my average power for the ride tends to be around 130-160 watts when including rest intervals and warmups. So when I saw posts on various other forums citing 90g, I assumed it was just for the heavier riders putting out more power.

@cludRobot 6 ай бұрын

@@TrainerRoad Separately, I wanted to give a shout out for your awesome platform and great media content! I appreciate how your team really focuses on making the product better and communicating to all of us!

@juliekinney9556 3 ай бұрын

Calculator and information/article. This is amazing information!

@jdpaeth 6 ай бұрын

I would absolutely love to see a calculator!

@hslayrex 6 ай бұрын

When you complete a graphic, please leave it on the screen for at least one whole second. Would love to have a few secs to take it in, think, calculate a bit, etc. Thanks in advance!

@erikrichards6824 6 ай бұрын

Yes! Calculator please!

@kylecallister7428 6 ай бұрын

I would love a calculator, great video!

@ambersteed6984 5 ай бұрын

This is really useful information, thank you! A calculator would be fantastic ;)

@sevenninthsfabmachine 6 ай бұрын

Calculatooorrrrr pleeze. Thank you!

@educasti_sa 6 ай бұрын

I’m interested on the OEA calculator ❤

@petehaddin5577 6 ай бұрын

Yes. Calculator please!

@mattarmitage6806 2 ай бұрын

Interesting video! I'm interested in how we could then put that into effect to lose weight. Obviously some sort of on/off cycle (or over/under would be a better description!😊) but in what ratio us the question!? Something like 1 week above / 1 week below? Or 5 days above / 2below 1 day above /1 below Or maybe playing it safe (and slow!) 2 weeks above / 1 week below.... Endless possibilities! ( I realise we are all individuals so this may vary but as a general rule) Any thoughts on this please? Thanks.