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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 08-01-05, 04:30 AM   #1
HDTVKSS
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Gday,

i know what the world doesnt need right now is another protien thread, but i have some questions i need answered

ok , 1st, some background. i am a newly - competitive cyclist ( race mountain bikes), i train round 10 hours a week on 5 seperate rides. to suppliment my mountain bike i do 3 weights sessions a week, 1 lower and 2 upper body. these are not heavy blow your stack weights sessions, but more to keep toned and work on some upper body/core strength which is important for MTB. i get heaps of rest and make sure i take days off if i feel im overtraining.

anyways, im also semi vegetarian ( you know, like Samuel L jackson in pulp fiction " My GF is a vegetarian, which pretty much makes me a vegetarian" ) so im a little concerned how much Protien ( and iron as well) i need to be taking in due to my training.

in Carmichaels book ( ultimate ride) he states that the body best takes in protien when in a 1 - 4 ratio with carbos. is this the general concensus? what about my weight training? is it best to have a protien shake after that, or just revovery drink? im sure in another book ive read that protien is only absorbed if it has carbs to go with it, is there tuth to that? i dont want to get huge, i jsut want to make sure that im having enough protien for my training, any thoughts?
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Old 08-01-05, 08:20 AM   #2
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I maintain a 60:30:10 diet on 2250 calories a day. 4:1 ratio seems low, but it may be ok if weight loss (fat) is not your goal. Carmicheal is probably right, but i know whats working for me and no other diet so far has been as successful as the one im on now. I think it depends on what your goals are.

My prefered recovery drink is a can of Slimfast. The milk based ones are 4:1
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Old 08-01-05, 09:23 AM   #3
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I agree with Fatguyracer, you need to do what works for your body when it comes to diet. that being said, there are some dieting rules that pretty much apply to everyone after exercise. immediately following a ride or workout you should consume a recovery drink that contains a large amount of simple carbs to replenish your glycogen stores. whether or not you include protein with that is your choice, but getting the carbs is most important. within the next 1-1.5 hours you should be eating a large meal full of quality low GI carbs, protein and a small amount of fat. carbs help absorption of nutrients by spiking insulin levels, which shuttle these nutrients through the blood.
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Old 08-01-05, 10:01 AM   #4
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I've mostly seen the 1:4 ratio for recovery drinks. There've been some studies that indicate that this ratio actually helps your muscles replace glycogen faster.
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Old 08-01-05, 05:19 PM   #5
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so would you have the recovery drink after a weights session, or a 100% protien drink?
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Old 08-01-05, 06:02 PM   #6
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a 100% protein drink after a workout, whether resistance or cardio, will get you nowhere. immediately after a workout, your body needs carbs. the repairing of the muscle fibers does not take place to a large degree until a couple of hours after when the body returns to homeostasis.
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Old 08-01-05, 06:18 PM   #7
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cheers, thanks. thats pretty much what i thought however i just wanted to be clear on it before spending osme hard earned on some products. seems like that is a lot of miss information out there being spread by marketing departments of suppliment companies.
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Old 08-03-05, 07:34 AM   #8
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carmichael worked on the powerbar recovery drink and it uses a ratio of 7:1 which he say works the best. its in page 192-195 in eat right to train right. im at work so i cant cite the stuff.
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Old 08-03-05, 09:47 AM   #9
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Quote:
carmichael worked on the powerbar recovery drink and it uses a ratio of 7:1
The water based SlimFast shakes are 7:1 also. about 5 bucks a 6-pack at Walmart
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