Carbs, Fat, Protein...what ratio?

[DRLski]

For someone who rides at least 5 days a week, 2 of which are either racing or on a fast team ride what is the ideal carb, fat, protein ratio that most of you guys try to use for cycling? I assume Carbs are at the very top?

[yespatterns]

Chris Carmichael recommends around 60-20-20 for carb/pro/fat, and increasing to around a 4:1 carb to protein ration during recovery periods.

[Enthalpic]

It really depends on how much you are eating that day.

For example on a rest day you may be 45-25-30 (c-p-f). However, on a on high volume day where a huge amount of extra cals come from carbs (sport drink, gels, etc) you can hit 90-10-10 no problem.

[AnthonyG]

Your asking a question which you assume there is a correct answer for and this is your first mistake. So many others also ask such questions that some have prepared answers but there isn't hard evidence to back such answers. Dr Mercola promotes the concept of Metabolic type that promotes the idea that whats best for you depends on your metabolic type which is part of your genetic inheritence. See http://www.mercola.com Try a few things and listen to your body.

Regards, Anthony

[SimiCyclist]

You may want to think twice about following Dr. Mercola's advice....

http://www.casewatch.org/fdawarning/prod/2005/mercola.shtml

[AnthonyG]

You may want to think twice about following Dr. Mercola's advice....

http://www.casewatch.org/fdawarning/prod/2005/mercola.shtml

Dr Mercola has been successfuly campaining against mainstream medical corruption and fraud for quite a while now and has one of the most popular medical web-sites on the net. Its not unexpected that some are trying to get there own back. As a disclosure I don't buy anything from Dr Mercola and personaly I don't rate the "Living Fuel RX" as a paticuarly good product but I do use Chlorella and Virgin Coconut oil from other sources and I can personaly attest to their effectiveness.

Regards, Anthony

[DannoXYZ]

It really depends on how much you are eating that day.

For example on a rest day you may be 45-25-30 (c-p-f). However, on a on high volume day where a huge amount of extra cals come from carbs (sport drink, gels, etc) you can hit 90-10-10 no problem.Yeah, that's me exactly! On a short recovery day where I may eat 2500-calories, I'll be around 50/25/25 C/P/F (1200/400/400-calories). On a long endurance day, I'll eat 6000-8000 calories with a 95/5/5 split around 6000/400/400-calories. My protein-requirements may actually be higher on an intermediate day where I'm doing sprints or intervals which actually works the muscles. Long-endurance doesn't really tax the muscles that much, just your energy-delivery system.