Top 7 Nutrition Tips I Learned as a Pro Cyclist for Health, Performance, and Sustainable Weight Loss

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Күн бұрын

Correction: I said that pasta is low GI and there's different types of pasta but generally they're not. I don't eat a lot of pasta so I shouldn't have tried to use that example. Check the link below to see what foods you like and where they fit.
To summarize for reference:
Water
Make it about what you have to eat instead of what you can't
Patience
Glycemic Index (www.gisymbol.com/about-glycem...)
Glycogen Window
Fill up on vegetables, and adjust your carbs to your workouts and goals
Have some fat and sugar before bed
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Пікірлер: 271

@papawhisky2935 4 жыл бұрын

To think I can get nutrition advice from a pro for free on KZfaq. Thank you Phil.

@ian3893 4 жыл бұрын

Jack Lumber there has been plenty of nutrition info from pros or their chefs/nutritionists on her for years.

@papawhisky2935 4 жыл бұрын

@@ian3893 Yeah - but Phil is not trying to sell me anything

@veganpotterthevegan 7 ай бұрын

@@ian3893how many KZfaq chefs/nutritionists own your local grocery stores?

@justinbouchard 4 жыл бұрын

Please do all of your audio like this. Just have a still frame of a cookie or something. Sounds like I'm listening to a cassette tape played over a phone and it's glorious. Huge love from the woods in Canada where we still use coffee cans with strings to talk to each other.

@codypate9045 4 жыл бұрын

Thanks for the great resource on the glycemic index. I've been a type 1 diabetic for 21 years and this website explained why my blood sugar spikes better than many dieticians.

@bugwan1 4 жыл бұрын

Tip Number 8 - don't waste your life editing videos. Always do it in one take.

@lukasvoesenek5642 3 жыл бұрын

😂

@rjhammond00 3 жыл бұрын

Too good 👍🏻

@markcavandish1295 2 жыл бұрын

YES

@anitaaustralia 2 жыл бұрын

😆

@Radian1978 4 жыл бұрын

Great info! Thank you... I needed this motivation today. Been working hard at my training, but slacking on the nutrition.

@jamesion9817 4 жыл бұрын

I must say that tip 2 is one of the best bits of nutrition advice I have heard. Nutrition is essentially simple, everyone knows what to eat and what not to eat, but the problem comes with restrictions as then the cravings come, or you are underfed which leads to binging. So thanks Phil!

@nordicboy072 4 жыл бұрын

Love the info, nutrition is always a challenge

@TheUpl8te 4 жыл бұрын

Thank you for your channel! I am looking forward to your video on the "Big bowl of health."

@jeeping32810 4 жыл бұрын

IT IS SOOOO GOOD TO HEAR YOU SAY those things about water. That is me... and I knew it was right... but you help me know it is MOST right... for you and me!

@vochynekful 4 жыл бұрын

thx for this video! So much excited about content like this

@danmaduff8919 4 жыл бұрын

Much great advice echoed from a Podcast I once heard with Phil Goglia and Gaimon. Tons of water, tons of fruit and veggies, greens, single ingredient carbs...and I totally remember the apple sauce with almond butter tip from that same podcast. BEST TIP: Focus on what you need to put in your mouth -- not what you need to avoid.

@TheApplesmasher 4 жыл бұрын

Thanks for the tips, please keep them coming.

@andylewis4726 2 ай бұрын

Second tip is absolute genius! Concentrate on what you must eat everyday, not what you can trace. That is really clever - thank you

@raymondherrick6324 2 жыл бұрын

Good stuff as always Phil! Thx

@oliverhandley8697 4 жыл бұрын

Love the sound of big bowls of health

@xBobby 4 жыл бұрын

Definitely interested to know more about nutrition. Good video.

@conguero7 4 жыл бұрын

This is very helpful, thank you!

@HarryJukesyt 4 жыл бұрын

Mate this content is awesome!! So epic!! It’s inspired me to make my own channel to document my own cycling journey!!

@jukesharry9712 4 жыл бұрын

Awesome channel dude! keep up the good work!

@dho 4 жыл бұрын

this is the right type of diet advice. i think something important that i heard not too long ago is that your diet should reflect the type of activity/lifestyle you're living. there are weeks where i'm doing a bunch of miles, and there are other weeks where i'm mostly gym focused. my diet is different in each of those scenarios, and if you happen to not be doing much exercise at all, your diet definitely needs to reflect that. i find that i have the worst cravings when i'm not exercising, so i always stay active.

@gustavorincon2911 4 жыл бұрын

Yes and now, restricting calories on rest days is a huge mistake, but if you have a longer period of rest or a decrease in activity, then yes caloric input should change. The main change should be te type of carbs and the protein intake, but not the net calories

@AOL0321 2 жыл бұрын

Great video Phil! Thx. for the information!

@stanroberts229 4 жыл бұрын

An excellent and functional way to explain a very confusing subject.

@gustavorincon2911 4 жыл бұрын

Good tips :) diets must be adopted long term, to the point that they're no longer diets, but normal eating, a lifestyle

@tomgoold8694 4 жыл бұрын

Loved it Phil 🤙

@whiskeyandbikes 4 жыл бұрын

Get a mic Phil. Thanks for the info. You’re a beast

@alancameron4570 2 жыл бұрын

you all prolly dont give a damn but does any of you know a tool to get back into an Instagram account..? I somehow lost the password. I love any assistance you can give me

@joziahroyce6226 2 жыл бұрын

@Alan Cameron instablaster :)

@alancameron4570 2 жыл бұрын

@Joziah Royce I really appreciate your reply. I found the site on google and I'm waiting for the hacking stuff atm. Looks like it's gonna take quite some time so I will get back to you later with my results.

@alancameron4570 2 жыл бұрын

@Joziah Royce HOLY **** IT ACTUALLY WORKED! I just got access to my IG login within about 40 mins of using the site. Just had to pay 15$ but definitely worth the price =) Thanks so much you saved my account :D

@joziahroyce6226 2 жыл бұрын

@Alan Cameron You are welcome xD

@gretamt-berlincyclingvideo5022 4 жыл бұрын

Just discovered your channel - great one! 👑🙌

@joerenner8334 4 жыл бұрын

I'm an old bastard but still appreciate your advice. Thanks! And nice to know I'm not the only one getting up to pee in the middle of the night!

@nataliemckail8781 3 жыл бұрын

Great video, thank you.

@bigg5582 2 жыл бұрын

some great advice..thanks buddy

@petraweizal 3 жыл бұрын

Water lots of it, force veg salad down lots of it, weight everyday for data, glycemic index learn low, high. Post workout shake 30mins after ride, fat n sugar before bed applesauce almond butter. Thanks Phil great advice

@denimobi9825 2 жыл бұрын

Good shit bro, you've earned yourself a new Sub

@stoniegan533 4 жыл бұрын

That is possibly one of the best Nutritional Info Videos i have seen so far!

@MichaelBrown-fk5ir 4 жыл бұрын

possibly...lol you're not sure?

@Krisztyan 4 жыл бұрын

Great tips!

@maxgrass8134 4 жыл бұрын

Great stuff Phil, you're a true hero. I'm confused with the fat and sugar before bed. I do 16hour fasting and don't eat between 8pm an noon. I don't have problems with waking up hungry at night or in the morning. It's just the last 2-3h of the 16h where i notice it. The cookies before bed is something i do on my binge days. Shall i stick to this? Also i do most of my fasting dry, that is also with no drinking. No coffee no water no nothing. Most people are shocked when they hear that. But it's really easy for me. I'll dring at least 2L in the rest of the day (more on a hot day and when working out). That goes very against you're rule #1. Should I rethink that? Loved your bowl of health video. That was a kickstart for a great improvement in food quality for me. It's not revolutionary, nothing I've never heared, but how you said it really made it stick with me! Thanks so much

@phillipmoore6249 Жыл бұрын

He’s on drugs lol

@db613 4 жыл бұрын

Great points. Just thinking now that the Olympics will be postponed again maybe you can still qualify? Would love to see you back in action 😁 after your crash

@cyclingcolumbus 4 жыл бұрын

Thansk a lot for the tips!

@jshepard5840 4 жыл бұрын

I agree with most of what you say here, with one drastic exception. Having lost 160 pounds myself from cycling and changing my diet of course, I can tell you that getting on the scale every day is not good advice. Once a week, same day each week, first thing in the morning is the way to do it. And even then the number on the scale isn't as important as the way your clothes are fitting. You can gain muscle if you're new to any athletic activity, and that can throw the number off, but your clothes will never lie. I also don't agree with the late night snack. Sure, if you can have a very small handful (about 20) raw almonds, that's great. But I think it's best to just eat your last meal and call it good. I ride fasted all the time, and as long as the effort isn't insane and it's not longer than 90 minutes, you'll be good until after your workout. I do agree with the rest of the advice and I wish everyone the very best of luck.

@theademerckxfiles9967 4 жыл бұрын

weigh myself everyday otherwise I get a bit too relaxed with the diet. Late night snack I agree not for everyone

@MB-hz7wm 3 жыл бұрын

Key advice on glycemic index, glycogen window, meal size percentages and concentration on what you “should” eat rather that what you “can’t” eat in a diet.

@jonesgreer8533 4 жыл бұрын

Really good thanks

@cfan7661 6 ай бұрын

Thanks Phil!

@ProfessorSteez 4 жыл бұрын

For anybody who likes ice cream: Halo Top is somewhere around 300-400 calories for the entire pint. Not that you have to eat it all in one sitting, but it’s pretty good and lower on the calories!

@sealcycle2020 4 жыл бұрын

or you can just eat real ice cream

@deafbass3477 21 күн бұрын

It's about volume for me. I'd rather eat a whole pint than three spoonfuls. Nick's ice cream is even better.

@geoffwoods3653 4 жыл бұрын

Very good Phil, some good pointers and not full of waffle and BS like you get from "experts". Thanks. 👍

@leslicarmical6052 4 жыл бұрын

Seriously, love all this good content and advice. We all have trouble with keeping things, such as weight, in perspective. Eat healthy, eat enough.

@lloydhlavac6807 4 жыл бұрын

I think it was legendary Wolverine cycling coach Mike Walden who said many years ago that if you don't have to get up during the night to pee, you aren't properly hydrated. 🚴‍♂️

@pauljaqua3034 2 ай бұрын

I miss mike a lot! I was one of his disciples

@KeepChessSimple 3 жыл бұрын

Interesting about the nighttime snacks. I read somewhere else that avoid rating after 8 in the evening is good for weight loss because your body is in a fast for at least 10 hours

@deanpatterson8192 4 жыл бұрын

Appreciate the nutrition info - always tough getting that right.

@aaronsvd 4 жыл бұрын

Thank you!

@perry-ad 4 жыл бұрын

NIce kitchen, dude! I forget sometimes-and I mean this as a compliment-that you are a responsible adult in addition to being quirky, funny KOM Phil. Thanks, man.

@PaganiZondaF650hp 4 жыл бұрын

And in the tainted glass cupboards everything is nicely sorted towards the back expect for the monster hydro powder bag and bottle he placed right on the edge before the video 😏

@perry-ad 4 жыл бұрын

@@PaganiZondaF650hp Yeah, but that's the job. I spent years as an unsuccessful cat4, but I still repped every sponsor on my jersey the best I could. So that seems ok to me, yeah?

@Yosser70 4 жыл бұрын

Great info as usual Phil. Do you guys ever use creatine during off season training? I know it makes you hold water so not great for your weight but is one of the only supplements proven to work, to aid recovery and muscle growth.

@CyberdyneSystemsSkynet 4 жыл бұрын

I don't know if phil does but I saw a video somewhere at some point where a Trek-Segafredo nutritionist mentioned it, not sure how much they actually use it or if they were just pushing the sponsored product but the rationale was that it was one of the few well-studied and approved supplements.

@10ktube 4 жыл бұрын

Great video once again. The glycogen window has been a great time for me to eat the stuff that I *shouldn't* be eating, so if I get back from a 3+ hour ride, and I want to eat ice cream because I'm just starving, I do it then. Strangely, I don't really crave anything outside of that little 30 minute window. So I walk in the door, eat something as a treat then, go stretch and shower, then eat a real meal after with normal (healthy) options. Seems to keep cravings down, and also doesn't mess up weight loss/gains. It's almost like a free time to eat, but of course, don't be careless and eat an entire cake.

@ernie12man 4 жыл бұрын

Prime-time for Captain Crunch and Lucky Charms combo bowl :) .

@paliman 2 жыл бұрын

Interesting take on eating before bed. My understanding is that insulin will reduce your growth hormone levels and so eating before bed will reduce recovery through the night. Anyone got an opinion on this?

@noahdidomenico3172 4 жыл бұрын

Thanks phil

@MrBobswire 2 жыл бұрын

Intermittent fasting, cut out processed sugars and bread did the trick, basically Keto light because some carbs like whole oats are good for you and satisfy you through the day, no late night snacks.

@francisgaudreau5545 4 жыл бұрын

Hey Phil, all the info is spot on except for the eggs and bacon. I’m not a nutritionist either but to watch oatmeal portions and keep eggs and bacon in your diet seems totally wrong if your trying to loose weight, maintain weight or even keep a healthy diet. Keep going after those KOMs. Cheers!

@carstenjensen6654 2 жыл бұрын

nothing wrong with oatmeal

@jonmeals 4 жыл бұрын

Better ending would've been: "the applesauce will make sure you don't wake up in the middle of the night hungry while you are peeing"

@richm.3477 3 жыл бұрын

Better yet, wake up first, then pee!

@SR-fm1ft 4 жыл бұрын

Come to Seattle Phill! We have a segment here called Zoo Hill, 3.56 km. Avg Grade 9%. Current KOM is 10:53 at 464w avg. come and get it!!!

@hsujohn206 4 жыл бұрын

Record that’s from 2013...crazy

@TCRgalaxy 4 жыл бұрын

Ian Crane👑

@SR-fm1ft 4 жыл бұрын

TCR Galaxy see you in the Gerrard rides again hopefully soon 😉

@TCRgalaxy 4 жыл бұрын

The Seattle Cyclist 🤞🏼🚴🏼‍♂️🚴🏼‍♂️🚴🏼‍♂️🚴🏼‍♂️🚴🏼‍♂️🚴🏼‍♂️

@rickstokes2239 4 жыл бұрын

The Seattle Cyclist Ouch!

@robertasica6141 4 жыл бұрын

Loving those tan lines mate. Look just like mine!

@user-cx2bk6pm2f 15 күн бұрын

Very solid advice, even if not trying to lose weight.

@lauig 4 жыл бұрын

Correction, you were not completely off on pastas. Take the usual regular plain flour pasta, the GI of it will depend on the way you cook it. Al Dente pasta will be of lower GI than the overcooked ones. If slightly overcooked (shit happens) putting them in the fridge to consume long afterwards (as part of a cold salad the next day for instance) will partially reassemble the chain of carbohydrates, hence lowering the glycemic index once again.

@TheRainmanBachelor 4 жыл бұрын

Thank you very much for this Phil and I truly appreciate how easy you make it. Question though if I may; is slamming water okay? I've been told to sip throughout the day. Put a better way; do I slam in the morning and then sip the rest throughout the day? Thanks so much in advance.

@asfatebecomes 4 жыл бұрын

yes.

@jpjipperwong 4 жыл бұрын

On the topic of slamming water, I understand the principle but where do you pee on rides? I have been having the issue lately with an increased water intake I don't really know what to do if I have to pee every say 20 or 40 minutes

@andrewthacker114 2 жыл бұрын

Thanks

@coolbeans7274 2 жыл бұрын

Not pro. not a racer but i do throw down lots of mtn bike miles. I'd like to hear what you all say about beer or other cocktails.. Is a shot of whiskey better than a beer? love riding and wiling to make adjustments but I like my beer.

@sgalenchapmanjr7456 4 жыл бұрын

Phil, how much do you eat while on the bike and what kinds of foods do you eat? Cheers!

@ernie12man 4 жыл бұрын

That episode is next or coming soon, he mentioned at the end ;) .

@cyclenutter2715 4 жыл бұрын

Your website link isn’t working Phil, I think because there is no https

@10ktube 4 жыл бұрын

Phil - taking out any possible sponsor-jaded answers, do you feel that taking vitamins/supplements are necessary? Multivitamins or any other individual vitamins, or do you just eat and let your body do the rest?

@zacandrijasevich4986 4 жыл бұрын

He has said in his book that he will take multivitamins for when he might not be able to get those nutrients from food, for example travelling.

@timcorso6337 4 жыл бұрын

If you eat a good diet you do not need supplements, but the supplement industry will want you to believe differently.

@f0t0b0y 3 жыл бұрын

1:13 skip he fridge. My Chinese grandmother says “Lěngshuǐ bù hǎo” Cold water is bad. Especially no iced beverages. ☺️ Greet video man! I’m new to cycling and want to up my nutrition. Thank you for the info.

@stuartlichty4250 3 жыл бұрын

Science does not support cold drinks being bad.

@f0t0b0y 3 жыл бұрын

@@stuartlichty4250 *Little science. Pretty much all of China believes this and they live forever. So…

@jojoanggono3229 2 жыл бұрын

@@f0t0b0y I don't do cold drink. I believe it's bad for the metabolism rate.

@f0t0b0y 2 жыл бұрын

@@jojoanggono3229 Right on. Most of the world believes this.

@dan.p.8060 4 жыл бұрын

I always eat big bowl of oatmeal before a ride. It's worked great as a pre-ride meal for me. It's funny, I've learned more about nutrition just from taking up cycling than I ever did in school... Thanks for sharing, Phil!

@dan.p.8060 4 жыл бұрын

@jenomsedivam More like what you studied. Pretty close though

@jojoanggono3229 2 жыл бұрын

First is the carrot, beet, pineapple juice, with a dash of salt and apple cider vinegar. Then oatmeal and 2 poached egg work great for me, and a small coffee please.

@charnley123 4 жыл бұрын

"Filming by: Quentin Quarantino" lol

@raharold 4 жыл бұрын

One long take...

@podladog0075 2 жыл бұрын

What did you take out of the microwave 12 seconds early?

@tizz7631 4 жыл бұрын

Hi Phil! Are you accepting paid sponsors on your channel? Please let me know.

@Mesofs9 4 жыл бұрын

Filming by: Quentin Quarantino that made me laugh!

@assaultedpeanut9 4 жыл бұрын

Phil is it really worth getting potentially lest rest at night just so u can go pee?

@johnalvarez7732 4 жыл бұрын

Great, I was surprise with the last one😁

@nachofdez4444 4 жыл бұрын

Phil, what do you think about fasted training? I usually do 3 fasted training per week around 1 hour in bike indoor. Currently with Zwift hahaha

@waqidj 4 жыл бұрын

Nacho Fdez zone 2 is good burns fat

@dougowens4508 4 жыл бұрын

Nacho Fdez If you exercise low on sugars you will not have the energy to burn the fat you need.To think that you’re burning fat and not glucose while fasting is wrong thinking… You won’t have the zip in the energy if you’re well on sugar… Sugar burns fat.

@nachofdez4444 4 жыл бұрын

@@dougowens4508 you mean, I need to eat something with sugar before a fasted training, right? Probably I didn't get it

@nachofdez4444 4 жыл бұрын

@@dougowens4508 I usually eat 10 hours before to fasted training and I take a caffeine capsule and I start my training in low intensity

@AussiePeter 3 жыл бұрын

Donated btw. 👊

@se9865 3 жыл бұрын

I'm a truck driver, I can't drink that much water. I end up really thirsty before my ride home.

@AM-yb1ez Жыл бұрын

Glycogen window was a big thing I had to learn the hard way

@TheLemon333 3 жыл бұрын

Just SLAM it!

@tomfidler2170 4 жыл бұрын

just an example but if i eat 100% carbs but still am i a deficit will i lose weight?

@GoDIEP-adventures 3 жыл бұрын

Do a video on blood doping that's what we want to know

@roadyeti3697 4 жыл бұрын

Yes, you do have to force kale down. You called it, Phil. There is nothing that will pretty that stuff up

@TheFXofNewton 2 жыл бұрын

Massage your kale! It helps.

@claytonmarkin7863 4 жыл бұрын

Holy arms Cookie Monster

@ernie12man 4 жыл бұрын

I'm eating a bowl of ice cream while watching this. Did a hammerfest today, so this vid with a bowl of ice cream ,... :) good way to end a nice day.

@cormacmcgeough2122 4 жыл бұрын

ye but according to this video you dont have to watch your fat and protein intake, only carbs, so plenty of fat intake with icecream especially good before bed for those lean gains!!

@ProbablyIsMrC 4 жыл бұрын

cormac mcgeough except all the sugar lol

@graphics_dev5918 4 жыл бұрын

@@ProbablyIsMrC nah, he said fat AND sugar before bed

@antikytheramechanism7909 4 жыл бұрын

Looking forward to seeing some Bowls of Health.

@im_jrzapata 3 жыл бұрын

You mean to tell me my Phil’s cookie diet is not going to work?

@BulletJS 4 жыл бұрын

This is an average at best video on nutrition for athletes but people will listen because it's coming from a likable former pro cyclist. Here's one issue - to take advantage of the glycogen (stored carbohydrate in the muscle) window Phil says "when you finish a ride slam a protein drink with some carbs in it" What everyone heard - I need a protein drink. FYI - Your muscles can store upwards of 500g of glycogen. Specifically he recommends Muscle Monster (presumably one of his sponsors) which contains a whopping 10g of carbohydrate. That's not going to get the job done. If you want to take advantage of the glycogen window I suggest 1-1.5 g of carbohydrate per kg of bodyweight.

@damonlecompte838 4 жыл бұрын

What size dumbbells should I be lifting to get guns like yours ?2 lb er’s ? 1’s??

@worstretirementever 4 жыл бұрын

I do 10 reps of looking at 1 lbers and I’m sore

@damonlecompte838 4 жыл бұрын

Hey lol . It’s only envy on my part ! I love your videos and thank you for all the info! Glad you have a sense of humor these day’s !!!

@MrBallsOfficial 9 ай бұрын

Been struggling with my weight my whole life. I lost a good amount of weight when I did keto. I’m finding it hard to stay on keto tho and I’m gaining weight back. When I’m in ketosis my energy levels are through the roof and they sustain long without carbs. What’s the middle ground with this? Lay off carbs when I’m not riding and add enough carbs to sustain enough energy for a ride?

@julesnfriends 8 ай бұрын

Can empathise with this it seems to be quite common. I'm only eating carbs one day before or during a ride now. Other than that that having a couple of days each week where you skip breakfast, and a couple of ruthless keto days each week seems to be working. Here we are with optimal height and weight and doing tons of tough aerobic exercise and we're worrying the most!

@Northwindbreeze 4 жыл бұрын

You said to keep the insulin not so high thru middle gi food, but then said to consume some sugary and fat before bed, isn't it fattening to rise insulin just before going to bed?

@marcdaniels9079 3 жыл бұрын

Not really your body is not that sensitive. If you run the right calorie balance you can either maintain or lose depending what you want and the whole insulin thing is way overdone. Keep it simple.

@Northwindbreeze 3 жыл бұрын

@@marcdaniels9079 thanks for the input!

@mrnatural1961 4 жыл бұрын

It's a big advantage on not eating when your arms are too skinny to lift food to mouth!

@SF-wr4zn 4 жыл бұрын

Top tips

@Moving_Chicane 4 жыл бұрын

Phil - Regarding #1 (hydrate) - What is your thought/guidance on when to STOP hydrating before medium to long rides? Can't pee over a 35-50-75 mile ride too much.... do you stop drinking 2 hours before; 4 hours before; when?

@reflectionsdetail 4 жыл бұрын

in the recovery window, wouldn't you want a higher Gi type food?

@ernie12man 4 жыл бұрын

Initially yes, he did say something to that effect in that section or elsewhere, some of both is good.

@minethegap 3 жыл бұрын

Every time you said slam I ate a donut 🍩

@paullmight42 4 жыл бұрын

5%....daaaang

@mtnbikehead 4 жыл бұрын

Good content. It’s all about the insulin, and nutritional timing. Look up insulin sensitivity and resistance and go from there. Insulin is a storage hormone. Food gets stored as either replacement glycogen in muscle or liver which is good or as fat if your glycogen is already topped up. Fat burning/(oxidation) only happens when insulin levels decrease, and glucagon increases to meet the energy requirements. Eat after your workout, and turn it into an opportunity to build lean muscle, and not just replacing glycogen.. it’s about the right foods at the right time. Just cutting calories without understanding the importance of nutrients is a plan for disaster. It can destroy ones metabolism. Consider time restricted eating, aka intermittent fasting, to optimize fat burning and growth hormone for muscle recovery and growth. Eating whole nutrient dense foods naturally satiated and you will naturally eat less. Phil kind of got around talking about a keto genic diet without saying it. The processed food industry loves their perpetual customers and has gone to great strides to demonize words like keto. Keto is burning fat. Ketosis is actually a sliding scale for athletes. It depends on level of fat adaption and activity level for the day, and what your goals really are. Losing fat, eat less often, but eat whole food. Gaining muscle, workout and eat the right types of carbs and quality protein at the right time. If you want to go hyper low carb, for fat loss, do it in the off season. It can take weeks to get fully fat adapted and strength to return. You can’t out exercise a bad diet!!

@Ziggyman275 4 жыл бұрын

What would you recommend on and before a race day? Just wondering :)

@HarryJukesyt 4 жыл бұрын

Awesome insight seams like you know your stuff man!

@mtnbikehead 4 жыл бұрын

Spencer Wight provided you have been eating right, eat about 400 calories about 2-3 hours prior, rolled oat oatmeal, (not instant) nuts berries. I add cranberries because I need the iodine due to low thyroid. Thyroid meds almost cut to 50% since adding cram berries. You should add a banana or 2 if it’s a long race and carry one or 2 with you. Easily digestible and good about an hour in. Day of I usually have a couple of eggs a few hours prior as well. Day of race, coffee when you get up and just prior. No sugar.

@chrisC5339 4 жыл бұрын

@@mtnbikehead If you're really hyperthyroid you would know that caffeine is one of the worst things for your condition. I see many cyclists stopping to down caffeine laden energy drinks containing. Caffeine is a heavy duty diuretic and too much can lead to dehydration. Body builders traditionally take diuretics to shed excess body fluid in the effort to loo "more cut" muscularly.

@Northwindbreeze 4 жыл бұрын

@@mtnbikehead what does cram berries do for hypothyroidism ml

@michaelsingh843 3 жыл бұрын

Those early morning rides, eating at 4am, riding at 5 is hard, any quick tips

@davidwalden444 3 жыл бұрын

Sleep is important for performance, getting up at 4am is brutal man respect

@michaelsingh843 3 жыл бұрын

@@davidwalden444 👍a norm in Durban South Africa, The road are a little more safer whilst the bad drivers are asleep. I use a carb only drink before and during for those intense rides. I prefer a natural healthier option on carb loading.

@ianmarkham149 4 жыл бұрын

Did he say that kale is better for you than cookies? Weirdo.

@two-eyedRoy 4 жыл бұрын

Big Kale

@tazz1226 4 жыл бұрын

me being considered a people who knows a lot about nutrition, just learn that i should prolly thanks myself for the good habits instead of blaming myself for my bad habits