playback2004

Go get em guys he broke the diet code.

playback2004

You guys are serious.

Ygduf

don't be salty. You posted in a racing forum. We all have food issues and eating to train is probably >50% of training and recovering. If you're only eating 1400kcal/day, and then doing any riding at all on top of it, you're probably starving and your fitness is going to stick in one place.

That's all.

wens

Put another way, there are (at least one) guy(s) in here who can burn 1000 cal/hour riding, and maintain that for 4 or 5 hours. Need to eat to do that and stay functional.

TheKillerPenguin

Yurp again. You're posting about Ford in a Chevy forum.

hack

We're all snowflakes (so unique and fragile), but what kind of protein ratios are you taking in? I've been thinking about upping my intake as my training time and intensity has increased.

TheKillerPenguin

I try to get > 2g/kg of bodyweight just because of the amount of training volume I'm doing. It seems to help with my day to day recovery. Greek yogurt is awesome (~22g/130cal serving), chicken, eggs, etc...

hack

Cripes...I'm down around 1.5-ish. Eggs at breakfast, chicken at lunch (variable amount), some kind of chicken/turkey at dinner (again, variable amount) and a protein drink (~25g/serving) post ride. There is some snacking mixed in as well with jerkey and such.

edit: Training is ~10 hrs per week and ~600 TSS.

TheKillerPenguin

Yea I dunno, it may be too much but it doesn't seem to be negatively impacting me.

Edit: Past couple of months usual weeks are ~20hrs+, 750-900tss

misterwaterfall

I am for 200g a day. I'm ~190 atm, and do strength work in addition to on the bike stuff. I eat a bit more than needed as it seems to keep me full longer and not be reaching for garbage calories every 30 minutes.

Ygduf

EC was that for 6 hours on back to back days for me. I'm chubby, but 95% of our rides/races are flat anyway.

gsteinb

you guys really figure out your grams of protein? I haven't done that since the 80s bodybuilding days. I just eat protein rich foods at each meal, but really lack the motivation to start weighing and calculating.

TheKillerPenguin

Yea, but it's not a pain since I already have to be super diligent about counting calories to make sure I'm eating enough. Might as well keep track of the protein while I'm at it.

hack

def. not suggesting you're too high, but rather I'm likely too low.

Ygduf

I put everything into myfitnesspal for calories anyway. it does the counting for me.

gsteinb

yeah, I don't even have the patience to weight stuff. Plus I make a lot of soups, stews, pasta dishes…plus cooking for a family, so I take my portions out of a serving bowl. I'm going by whatever the eating equivalent of PE is I guess.

misterwaterfall

I don't weight stuff, but I make a meal plan and figure out the macro's from there. I usually have a meal or two every day outside of that plan, and just estimate to get close which works.

I find that I do best when I control as many variables as possible. My recovery is already somewhat slow, so that means nutrition and sleep are both solid 100% of the time. That allows me to tailor my training rather than guessing if it's training, diet ect. holding me back

GeoNLR

Additional info - Talking about post 3+ hour rides - TSS in the 300+ arena. well that and races.

Background - 12-18hr weeks - Kj's in the 5000-8000 rangeweekly, Eating ave ~ 2800-3400 calories - whole, unprocessed only. High clean carb, but balanced carb 50%+ / protien% 20/ fats 20%+

carpediemracing 

I just checked myfitnesspal. 79kg to about 73 kg. Since Nov 17 I've gone over 140g protein seven times. I've logged my food every day since that date. Realistically the only times I went over is when I went significantly over on calories.

shovelhd

I'm old, and too much protein just turns into fat, so I listen to my body and dial the protein up and down based on need. I have a Greek yogurt every morning without fail. My normal intake is around 1g/kg but I will easily double that after a Masters/pro double race day.

TheKillerPenguin

fwiw my weekly kjs are 14.5k - 16.5k depending on the intensity of the intervals I'm told to do.

Post ride varies dependent upon what I'm in the mood for and how much work it'll take to prep it. Generally 3 eggs or greek yogurt, brown rice or granola. Definitely aim for a protein carb mix, too much of one or the other leave me feeling hungry and "flat" the next day.

globecanvas

I love greek yogurt too but guys, it's 20% fat!

... I burned 5000+ kcal today and still managed to eat too much pizza. There's a new wood oven pizza place in town. I ate a large.

wens

What's wrong with eating fat?

Ygduf

for rwal? that's insane.

https://i.imgur.com/raRlM6u.png

I barely touch 14k every now and again

TheKillerPenguin

Yarp. Still got ~8hrs to go this week, on track for ~16.6-17k judging by past workouts. Less than pleasant heh...


edit: clearer file...