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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 07-30-07, 11:32 AM   #1
TwoTyred
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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
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Old 07-30-07, 11:39 AM   #2
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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.
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Old 07-30-07, 12:14 PM   #3
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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.
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Old 07-30-07, 12:27 PM   #4
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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'
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Old 07-30-07, 12:33 PM   #5
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well as stated before during exercise doesn't make much sense, unless you like heaving.
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Old 07-30-07, 02:15 PM   #6
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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.
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Old 07-30-07, 07:10 PM   #7
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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.
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Old 07-30-07, 09:28 PM   #8
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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
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