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  1. #1
    Senior Member TwoTyred's Avatar
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    Protein per hour during exercise

    have read all kinds of things about
    daily protein requirements--
    but, can anyone give me some
    links to a gram per hour recommendation
    duringexercise?? preferably
    notfrom a supplement seller??
    thanks in advance for any help/
    knowledge
    He who speaks bombastically shall bear witness to his own homonym!

  2. #2
    NorCal Climbing Freak
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    During exercise?

    Almost nil.

    Concentrate on staying hydrated, and then if the length or intensity of the exercise warrants it, concentrate on carbohydrate supplementation.

  3. #3
    Senior Member radiofree's Avatar
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    I have started making a whey protein shake after every run or ride. It seems to help with recovery very well, especially as I throw in a banana and frozen berries to replenish carbs.

  4. #4
    Senior Member TwoTyred's Avatar
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    Maybe it's from all my years in public school,
    but i swear, they always taught that there
    was a difference between the words, 'during'
    and 'after'
    He who speaks bombastically shall bear witness to his own homonym!

  5. #5
    Senior Member radiofree's Avatar
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    well as stated before during exercise doesn't make much sense, unless you like heaving.

  6. #6
    Senior Member slim_77's Avatar
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    Quote Originally Posted by radiofree View Post
    well as stated before during exercise doesn't make much sense, unless you like heaving.
    I used to think so, too.

    Since I have been cycling I have strictly relied on carbs while on the bike. Recently, I have added small bit of protein to my "long ride utility belt" and I "feel" much better and finish stronger. Never heaved; nevertheless, the kind of protein you use may cause digestion problems, but once I sorted that out, I became convinced based upon on my own trials. Try it out, can't hurt. Some say 7:1, others 9:1...

    not a plug, 'cause I don't use it, but the reading is interesting. Click.

  7. #7
    Senior Member DannoXYZ's Avatar
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    While the addition of protein to the drink mix may increase insulin levels in the blood to help speed glucose transport across the cell-membranes into the muscles, that is not the limiting step to cycling performance. What does limit how many calories/hr you absorb is actually transporting that stuff out of your intestines. And that's a limited 200-250 cal/hr with a 6-8% glucose solution. More molality than that will result in slower gastric emptying and the stuff won't even reach the intestines fast enough. Lower concentrations than that will have less glucose touching the intestinal walls and limit how many calories/hr can be absorbed.

    However, if you're doing a sub-maximal ride like a century or double, the protein and other solid foods eaten will leave your stomach feeling more satiated and calm. Won't do much for performance though.

    BTW, ingested protein isn't used for energy in any way during exercise. Protein is only used when glycogen is depleted and this protein comes from the catabolism of existing muscle tissue. The ingested protein only goes towards repairing this damage later during recovery.

  8. #8
    Senior Member
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    Quote Originally Posted by TwoTyred View Post
    have read all kinds of things about
    daily protein requirements--
    but, can anyone give me some
    links to a gram per hour recommendation
    duringexercise?? preferably
    notfrom a supplement seller??
    thanks in advance for any help/
    knowledge
    Well, accelerade says 4:1 (and has some research to back up the use of protein), hammer says 7:1.

    My experience is that my legs hurt less with accelerade than the hammer stuff. YMMV
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
    199x Lemond Tourmalet, Yellow with fenders (Beast)

    Read my cycling blog at http://riderx.info/blogs/riderx
    Like climbing? Goto http://www.bicycleclimbs.com

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