I was surprised he said .4 to .6 grams per kg for protein. Did I hear that wrong? Maybe he said 1.4? I was doing a vo2 workout at the time so… 
Also a bit shocked when he said there was no difference in aging between men and women? I mean, the hormonal changes alone are vastly different. But maybe he meant solely from an athletic performance standpoint.
Just got back from dropping off bike for annual service, but the episode wouldn’t load (Overcast app) until I got home. Will listen when I go to pickup.
I really wish these would get transcribed, like Scientific Triathlon’s That Triathlon Show. That transcription has errors, but its really helpful a) finding previous episodes you’ve listened to, and b) when you want to relisten to a specific portion of an episode.
If its going to tell me drinking is bad Im not going to listen.
I think he misspoke. Later he gave a higher number. We’ve been have electricity outages and I couldn’t work, so I just finished listening. Liked the format, a bit like That Triathlon Show.
He did say for masters athletes doing more volume - 150 to 200 miles a week - he thought 5 meals and more consistent carb consumption was required (what I’ve learned). The one new recommendation I heard was post-ride nutrition after big rides - keep eating carbs in the 2nd hour.
What gets me is the interest in 80-120g bottles of carbs during exercise, but the forum’s seeming lack of interest in 6-10g/kg per day with some periodization based on load.
For example here is a recent high (for me) training load, like a mini camp before the holidays:
(week, TSS, kJ work, and time)
And unlike the previous 6 or 7 years I didn’t struggle because I kept carbs above 6g/kg and protein around 2g/kg.
I’ve even had a couple of recent “thats a lot of carbs” comments - no, in fact it is not, it is at the bottom of long standing recommendations for athletes. Probably could have done more work had I pushed it to 8-10g/kg 
but thats just a guess.
Sleep and recovery can be a challenge at a certain age, between having to get up and use the toilet (evening exercise and post-workout hydration!) and my wife’s hot flashes. Its kinda reminds me of when we got up to feed/comfort our newborn 4 or 5 times a night 
The only thing I really didn’t agree with (just my .02) is that he wasn’t in favor of Vegan diets because it’s too difficult for people to figure how to their protein needs met. People have been doing WFPB (whole food plant based) for a long time and there are well published and well known sources for plant based protein.
I don’t think it’s as difficult as he thinks it is. Again, just my .02
The vegan item I can only relate to those in my office who went vegan and have all run into difficulties and gave up. I think for some it is challenging. They may not be doing things right…who knows. I suspect his comment just reflects what I have seen around me. Of course there are those who have no trouble.
100% agree with you @lokerola. At least he prefaced it saying it was his own opinion. And most likely there is just not enough research on masters athlete vegans, so all he has is his own limited experience and perspective. But I’ve had nutritionist help, and they had no trouble helping me plan my vegan nutrition with the training load that I have. The most recent visit my doctor said my bloodwork was “to die for” and I’m 50. I think I’ll keep doing what I’m doing.
On the beer subject I just heard another report linking alcohol use to an elevated level of cancer. I like beer. It likes me that day but not the next. I’ve been drinking more NA beers like Athletic Brewing because I also like the social aspect of a beer. A brewer told me to try Busch NA. I hope he wasn’t joking when he said it’s a good tasting NA cause there’s 12 in my fridge now.
I agree with the protein hard minimum. But for carbs and fats I regulate based on energy (feeling) and weight (abs). You want to be both lean and mean. It’s very easy to over do it. For heart issues prevention, I started tracking and being careful about my diet, from a very healthy place…still found a way to eat better and I shed 6 pounds quickly, mostly fat. I’ve been lifting, skiing and feeling great.
It’s definitely doable but I’ve heard of more than a few people struggle with getting a proper vegan plan setup. So having a nutritionist help sounds beneficial.
I didn’t gain any weight eating that amount of carbs. We cook and eat a lot of vegetables and fruit and lean meat.
Half way through and arrived at the office just after this bit… I think he was recommending .4 to .6 grams per kg for protein per meal… and 3 or 4 meals a day, so equivalent to 1.2 to 1.8 g/kg of protein per day, but spread out.
Interesting because I am currently not having much protein at breakfast. Looks like it will have to be oats !
Looking forward to the rest of the podcast - even if I’m still reeling from his opening remarks that “Masters Athletes” are from 35 onwards. I only started endurance sports in my 40s !!
@SarahLaverty I listen to AAC weekly, but rarely listen to the Science of Getting Faster ---- but this one? BANG ON. EXCELLENT CONTENT ! Thank you very much for bringing Dr. Louis into my world.
Despite the sometimes hilarious YouTube captioning, the content was wonderful and gave me a lot to consider.
(1) I love my Gin & Tonic,
(2) I sleep like crap,
(3) I over-carb,
(4) I under-protein, and absolutely see declines in my performance as
(5) the years creep along.
Your podcast made it abundantly clear that I can control 1,2,3, and 4 for performance gains — or at least to minimize the losses. Issue #5 however is kinda beyond anyone’s control.
Again, great content. Thank you!
I’m 36 (pup masters athlete according to the podcast!) and the effect alcohol has on my heart rate is alarming. I will admit I am a binge drinker, I can go weeks, sometimes months without having a drink due to training and young kids so when I have the chance I tend to have a few. My resting heart rate normally hovers around 43-48bpm depending on training and rest. Even two drinks pushes it up by 5-10bpm. One big night out over Christmas pushed resting heart rate up to about 68bpm 
all measurements from wearing a Forerunner 935 as opposed to medical equipment but it’s pretty accurate for resting heart rate.
In terms of sleep quality, if I have a big night out I feel as if I haven’t been to bed at all and regress to the behaviour I’d expect of my three year old son…
I know - 35?! At 55 I’m wondering if we can get a new title every decade? 30’s is master’s, 40’s is elite-masters, 50’s is crap-I’m-getting-slow-masters, and I’ll let the REAL masters in their 60’s and 70’s weigh-in on their titles after that.
I actually think this is a really important point. So many of us have been looking for Masters/Seniors plans. Plans that don’t have 3 difficult workouts a week. More recovery weeks. Etc. I think a lot of people assume that is a small minority of users, but when you remember that 35 is Masters, that changes things. I’m guessing a very large percentage of us are over 35.
I think that’s probably why he steered away from it in a single podcast aimed at a broad audience. Being vegan while also fuelling high performance is certainly possible but it’s probably best tackled by working with a specialist as you have, and I’d guess it also takes quite a bit of effort and discipline to then actually change your shopping, cooking and eating habits to follow the plan. Anecdotally most (by no means all) of the people I’ve seen make the switch haven’t done as good a job of it as you clearly have.
I don’t ever preach but I’ve been Vegan for 10 years and vegetarian the 10 years prior. I’ll be fifty in May and since going vegan, I have seen nothing but positive results in both my performance on the bike and my recovery. I definitely had to dial in my nutrition but I don’t see it as work. I could see how some might. I enjoy veggies, tofu, and everything else I eat so I don’t feel it’s restricting. The fact that my household eats the same way is definitely helpful.
As a side note, Dylan Johnson is vegan so it’s definitely possible to be a high level athlete on a vegan diet. I’ll just never be one.
Yaaaay! So glad you enjoyed it. I’ll be sure to do more like this then!
Exactly!
My main takeaway was that is absolutely essential to ensure adequate protein consumption. I think if you make this single change, you will benefit tremendously!
We will make sure to add chapters to upcoming episodes- thanks for the reminder guys!
