Coach Chad, Amber Pierce, and Hannah Finchamp join Coach Jonathan for a deep dive into protein for cyclists, discussing how much endurance athletes of all kinds should be taking in, if you should ingest it on the bike, plant-based alternatives and more. We’ll also dig deep into VO2Max training, training stress and much more.
Tune in Thursday at 8:00am Pacific!
Protein for Cyclists, VO2Max, Training Stress and More – Ask a Cycling Coach 349
Topics Covered in This Episode
Protein for cyclists: everything you need to know
Rapid Fire Questions
Are you doing VO2Max training wrong?
Functional vs. Non-Functional Overreaching
When to use and when to ignore TSS
RESOURCES MENTIONED IN THIS EPISODE:
Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men
Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men
Targeting Inflammation and Downstream Protein Metabolism in Sarcopenia: A Brief Up-Dated Description of Concurrent Exercise and Leucine-Based Multimodal Intervention
Aging and regulated protein degradation: who has the UPPer hand?
Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men
Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men
Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise
Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men
Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves
Protein and the Adaptive Response With Endurance Training: Wishful Thinking or a Competitive Edge?
Dietary protein for athletes: from requirements to optimum adaptation
Protein requirements for endurance athletes
Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men
Muscle full effect after oral protein: Time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men
Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis
International Society of Sports Nutrition position stand: meal frequency
Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men
Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes
Protein timing and its effects on muscular hypertophy and strength in individuals engaged in weight-training
Exercise-Induced Splanchnic Hypoperfusion Results in Gut Dysfunction in Healthy Men
Protein ingestion before sleep improves postexercise overnight recovery
Reviewing the Effects of l-Leucine Supplementation in the Regulation of Food Intake, Energy Balance, and Glucose Homeostasis
Resistance training induces similar adaptations of upper and lower-body muscles between sexes
Protein metabolism in women and men: similarities and disparities
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review
Starving Your Performance? Reduced Preexercise Hunger Increases Resistance Exercise Performance
Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men
The Anabolic Response to Plant-Based Protein Ingestion
High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores
A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial
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10 Likes
Since sex-differences were mentioned in the episode but no references are provided, I want to link to this recent review: Recommendations and Nutritional Considerations for Female Athletes: Health and Performance
3 Likes
I think @ambermalika made her first proper mom joke on this podcast.
This is all I could think about during protein discussion.
3 Likes
I found the protein deep dive really illuminating. I have probably heard most of the comments before to but to get them in one place was very helpful.
I just need to change my eating habits for breakfast now.
One of the recent episodes discussed protein timing post workout and mentioned waiting an hour or so for the gut to stabilize. Does anyone know if that was this episode? Want to relisten to that section after a recent issue involving hard run and then serious GI issues after the fact.
HLaB
October 5, 2022, 10:51am
8
Good episode. I’ve just got body scales and despite them saying my protein levels are too high at 24.2% (compared to 18%), that 18% is probably the average and I probably need more
Edit: Amber’s words on Forgetting your recovery drink and grazing on biscuits etc is familiar. I’ve often done a endurance type work out or an outside ride and completely forgot about the recovery drink and ended up grazing; and looking at the recovery drink tub it contains the protein I am needing :-/
2 Likes
