Training and fatigue/intelligence/focus
01-03-14, 06:03 PM
#26
Senior Member
I am in the drink-more-water camp. The OP is displaying classic signs of dehydration after his rides. The key for me is the need to sleep post-ride, but having a dehydrated brain will produce similar symptoms to a hangover, including the lack of focus.
I find the dehydration symptoms will last 24 hours or more, too. The rehydration process starts on the bike, almost from the start of the ride. It only needs to be in small quantities but around 750ml for every 60 to 90 minutes, more in really hot conditions, slightly less in cooler conditions.
Wind also can play havoc with rehydration strategies -- in moderate temperatures, it can evaporate sweat instiantaneously, resulting in the rider believing they aren't sweating at all, and therefore not taking in sufficient replacement.
If you want to know how much "background" sweating you do, and you live in North America, go and ride now with a windproof shell on, then check the moisture inside when you take it off after the ride.
Feet sweat quite a lot, too, and this is one of the reasons why wind protection in cold weather is essential.
I find the dehydration symptoms will last 24 hours or more, too. The rehydration process starts on the bike, almost from the start of the ride. It only needs to be in small quantities but around 750ml for every 60 to 90 minutes, more in really hot conditions, slightly less in cooler conditions.
Wind also can play havoc with rehydration strategies -- in moderate temperatures, it can evaporate sweat instiantaneously, resulting in the rider believing they aren't sweating at all, and therefore not taking in sufficient replacement.
If you want to know how much "background" sweating you do, and you live in North America, go and ride now with a windproof shell on, then check the moisture inside when you take it off after the ride.
Feet sweat quite a lot, too, and this is one of the reasons why wind protection in cold weather is essential.
Last edited by Rowan; 01-03-14 at 06:14 PM.
01-06-14, 11:44 AM
#27
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I think I owe you guys a followup about what's going on with me because you helped me a lot and I think I could help somebody who is reading this thread.
Exactly one week passed after my post, I did a lot of research and my beloved wife helped me a lot (MD, PhD in Medicine, researcher). I've read great amount of research and even part of student's textbook of physiology to understand further what's going on with those nutrients. To my surprise science is pretty much settled on what is healthy diet. It says pretty much that diet of any healthy human should be a ratio of P:F:C as is 1:1.2:4.6 and you should take the same amount of P and F but if you have to work heavily than other people but you should increase your carb intake to a ratio of 1:1.3:5.1 where your proteins should be about 50% from meat/fish and 30% fats from vegetable sources. But thing is your protein and fat intake should be pretty much constant no matter what. If your diet have to be calorie deficit you cut down carbs if you work a lot you add carbs. That easy.
What I tried to do before called Ketogenic diet (I picked it after reading about bulletproof coffee here https://www.bulletproofexec.com/how-t...r-morning-too/ )but it turns out that indeed our body is unable to produce enough glucose that fast and brain is go in sleep mode if there's not enough glucose in blood.
That mechanism is normal and evolutionary proven - if there's not enough glucose then you should rest if you not hungry to produce some more and then hunt again.
Nowhere there's a conclusive proof that ketogenic diet is better than normal diet in healthy humans and I believe I fell a victim of another self-proclaimed expert.
Anyway:
Here's how my nutrient intake looks like for this week:
As you can see I decreased fat intake to a normal amount of about 20% and eat a lot of cabs.
Couple of words about exact food.
At first I struggles with my choices - food been either too bad (cookies and so) and full of fat/empty carbs therefore not acceptable, or "too healthy"
I found out that is best thing for me in terms of eating better carbs and is frozen vegies. You can pick up corn, peas, green beans and carrots in bulk in freezer section and then put them in bowl add like a half of teaspoon of oil, some pepper and put in microwave for 5 mins - and you got tasty food that is ideal in nutrient ratio. you can mix peas and corn in any ratio that you desire to archive what you want. As protein source my choice is fish - it have great taste, there's enough variety and it's as easy to cook as vegies - just buy frozen, put on frying pan with foil (no need to add oil) and bake for 20 min at 400 - it's tasty, and healthy.
Results:
I feel energized and overall great. I did about 347 TSS of workouts (2 trainerroad rides for 35 miles and about 25 miles in running) and I felt good day after and I did 36 hours of my work (I have to say that my workload when I actually do my work is much harder than any other even full time job - I count only when I actually do my work not all time in the office so it's more like 55-60 hours of work normalized). And I am happy about quality of my work. Sometimes at the end of a day I was somewhat exhausted but not to a state where I couldn't work and work out next day. No more "lay in bed and do nothing" kind of feeling.
Exactly one week passed after my post, I did a lot of research and my beloved wife helped me a lot (MD, PhD in Medicine, researcher). I've read great amount of research and even part of student's textbook of physiology to understand further what's going on with those nutrients. To my surprise science is pretty much settled on what is healthy diet. It says pretty much that diet of any healthy human should be a ratio of P:F:C as is 1:1.2:4.6 and you should take the same amount of P and F but if you have to work heavily than other people but you should increase your carb intake to a ratio of 1:1.3:5.1 where your proteins should be about 50% from meat/fish and 30% fats from vegetable sources. But thing is your protein and fat intake should be pretty much constant no matter what. If your diet have to be calorie deficit you cut down carbs if you work a lot you add carbs. That easy.
What I tried to do before called Ketogenic diet (I picked it after reading about bulletproof coffee here https://www.bulletproofexec.com/how-t...r-morning-too/ )but it turns out that indeed our body is unable to produce enough glucose that fast and brain is go in sleep mode if there's not enough glucose in blood.
That mechanism is normal and evolutionary proven - if there's not enough glucose then you should rest if you not hungry to produce some more and then hunt again.
Nowhere there's a conclusive proof that ketogenic diet is better than normal diet in healthy humans and I believe I fell a victim of another self-proclaimed expert.
Anyway:
Here's how my nutrient intake looks like for this week:
As you can see I decreased fat intake to a normal amount of about 20% and eat a lot of cabs.
Couple of words about exact food.
At first I struggles with my choices - food been either too bad (cookies and so) and full of fat/empty carbs therefore not acceptable, or "too healthy"
I found out that is best thing for me in terms of eating better carbs and is frozen vegies. You can pick up corn, peas, green beans and carrots in bulk in freezer section and then put them in bowl add like a half of teaspoon of oil, some pepper and put in microwave for 5 mins - and you got tasty food that is ideal in nutrient ratio. you can mix peas and corn in any ratio that you desire to archive what you want. As protein source my choice is fish - it have great taste, there's enough variety and it's as easy to cook as vegies - just buy frozen, put on frying pan with foil (no need to add oil) and bake for 20 min at 400 - it's tasty, and healthy.
Results:
I feel energized and overall great. I did about 347 TSS of workouts (2 trainerroad rides for 35 miles and about 25 miles in running) and I felt good day after and I did 36 hours of my work (I have to say that my workload when I actually do my work is much harder than any other even full time job - I count only when I actually do my work not all time in the office so it's more like 55-60 hours of work normalized). And I am happy about quality of my work. Sometimes at the end of a day I was somewhat exhausted but not to a state where I couldn't work and work out next day. No more "lay in bed and do nothing" kind of feeling.
Last edited by Zedmor; 01-06-14 at 12:03 PM.
01-06-14, 12:21 PM
#28
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carbs, fat, or protein will all make you fat if you're consuming more than your body needs.
While I agree there is nothing inherently wrong with consuming carbs (I actually think all athletes should be consuming quite a few), I do try to monitor the source they come from. 200 calories from coke or white bread are going to treat me differently than 200 calories from rice or quinoa. And I perform better when I feel better.
Fats are a huge part of my diet as well, I think people just need to also be choosy over what fats they consume. I eat nuts,organic butter, coconut oil, and olive oil almost daily and I'm fairly lean.
Over-consumption and bad food choices seem to be the problem when it comes to storing fat IMO.
While I agree there is nothing inherently wrong with consuming carbs (I actually think all athletes should be consuming quite a few), I do try to monitor the source they come from. 200 calories from coke or white bread are going to treat me differently than 200 calories from rice or quinoa. And I perform better when I feel better.
Fats are a huge part of my diet as well, I think people just need to also be choosy over what fats they consume. I eat nuts,organic butter, coconut oil, and olive oil almost daily and I'm fairly lean.
Over-consumption and bad food choices seem to be the problem when it comes to storing fat IMO.
01-06-14, 12:33 PM
#29
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01-06-14, 11:28 PM
#30
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<snip> To my surprise science is pretty much settled on what is healthy diet. It says pretty much that diet of any healthy human should be a ratio of P:F:C as is 1:1.2:4.6 and you should take the same amount of P and F but if you have to work heavily than other people but you should increase your carb intake to a ratio of 1:1.3:5.1 where your proteins should be about 50% from meat/fish and 30% fats from vegetable sources. But thing is your protein and fat intake should be pretty much constant no matter what. If your diet have to be calorie deficit you cut down carbs if you work a lot you add carbs. That easy. <snip>
I think one has to experiment though, F.I. with protein in order to be able to adjust it to damage. People seem to metabolize it to varying degrees. I go by the pain in my legs when on the bike. If it hurts, more protein. If not, not. Which is sort of how I feel my way with carbs. Eucaloric diet: if I lack power on the first big climb, more carbs, less of other stuff. If not, not. During the ride, with experience it's fairly easy to adjust intake to match effort.
01-07-14, 03:01 AM
#31
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I think I owe you guys a followup about what's going on with me because you helped me a lot and I think I could help somebody who is reading this thread.
Exactly one week passed after my post, I did a lot of research and my beloved wife helped me a lot (MD, PhD in Medicine, researcher). I've read great amount of research and even part of student's textbook of physiology to understand further what's going on with those nutrients. To my surprise science is pretty much settled on what is healthy diet. It says pretty much that diet of any healthy human should be a ratio of P:F:C as is 1:1.2:4.6 and you should take the same amount of P and F but if you have to work heavily than other people but you should increase your carb intake to a ratio of 1:1.3:5.1 where your proteins should be about 50% from meat/fish and 30% fats from vegetable sources. But thing is your protein and fat intake should be pretty much constant no matter what. If your diet have to be calorie deficit you cut down carbs if you work a lot you add carbs. That easy.
What I tried to do before called Ketogenic diet (I picked it after reading about bulletproof coffee here https://www.bulletproofexec.com/how-t...r-morning-too/ )but it turns out that indeed our body is unable to produce enough glucose that fast and brain is go in sleep mode if there's not enough glucose in blood.
That mechanism is normal and evolutionary proven - if there's not enough glucose then you should rest if you not hungry to produce some more and then hunt again.
Nowhere there's a conclusive proof that ketogenic diet is better than normal diet in healthy humans and I believe I fell a victim of another self-proclaimed expert.
...
As you can see I decreased fat intake to a normal amount of about 20% and eat a lot of cabs.
Couple of words about exact food.
At first I struggles with my choices - food been either too bad (cookies and so) and full of fat/empty carbs therefore not acceptable, or "too healthy"
I found out that is best thing for me in terms of eating better carbs and is frozen vegies. You can pick up corn, peas, green beans and carrots in bulk in freezer section and then put them in bowl add like a half of teaspoon of oil, some pepper and put in microwave for 5 mins - and you got tasty food that is ideal in nutrient ratio. you can mix peas and corn in any ratio that you desire to archive what you want. As protein source my choice is fish - it have great taste, there's enough variety and it's as easy to cook as vegies - just buy frozen, put on frying pan with foil (no need to add oil) and bake for 20 min at 400 - it's tasty, and healthy.
Results:
I feel energized and overall great. I did about 347 TSS of workouts (2 trainerroad rides for 35 miles and about 25 miles in running) and I felt good day after and I did 36 hours of my work (I have to say that my workload when I actually do my work is much harder than any other even full time job - I count only when I actually do my work not all time in the office so it's more like 55-60 hours of work normalized). And I am happy about quality of my work. Sometimes at the end of a day I was somewhat exhausted but not to a state where I couldn't work and work out next day. No more "lay in bed and do nothing" kind of feeling.
Exactly one week passed after my post, I did a lot of research and my beloved wife helped me a lot (MD, PhD in Medicine, researcher). I've read great amount of research and even part of student's textbook of physiology to understand further what's going on with those nutrients. To my surprise science is pretty much settled on what is healthy diet. It says pretty much that diet of any healthy human should be a ratio of P:F:C as is 1:1.2:4.6 and you should take the same amount of P and F but if you have to work heavily than other people but you should increase your carb intake to a ratio of 1:1.3:5.1 where your proteins should be about 50% from meat/fish and 30% fats from vegetable sources. But thing is your protein and fat intake should be pretty much constant no matter what. If your diet have to be calorie deficit you cut down carbs if you work a lot you add carbs. That easy.
What I tried to do before called Ketogenic diet (I picked it after reading about bulletproof coffee here https://www.bulletproofexec.com/how-t...r-morning-too/ )but it turns out that indeed our body is unable to produce enough glucose that fast and brain is go in sleep mode if there's not enough glucose in blood.
That mechanism is normal and evolutionary proven - if there's not enough glucose then you should rest if you not hungry to produce some more and then hunt again.
Nowhere there's a conclusive proof that ketogenic diet is better than normal diet in healthy humans and I believe I fell a victim of another self-proclaimed expert.
...
As you can see I decreased fat intake to a normal amount of about 20% and eat a lot of cabs.
Couple of words about exact food.
At first I struggles with my choices - food been either too bad (cookies and so) and full of fat/empty carbs therefore not acceptable, or "too healthy"
I found out that is best thing for me in terms of eating better carbs and is frozen vegies. You can pick up corn, peas, green beans and carrots in bulk in freezer section and then put them in bowl add like a half of teaspoon of oil, some pepper and put in microwave for 5 mins - and you got tasty food that is ideal in nutrient ratio. you can mix peas and corn in any ratio that you desire to archive what you want. As protein source my choice is fish - it have great taste, there's enough variety and it's as easy to cook as vegies - just buy frozen, put on frying pan with foil (no need to add oil) and bake for 20 min at 400 - it's tasty, and healthy.
Results:
I feel energized and overall great. I did about 347 TSS of workouts (2 trainerroad rides for 35 miles and about 25 miles in running) and I felt good day after and I did 36 hours of my work (I have to say that my workload when I actually do my work is much harder than any other even full time job - I count only when I actually do my work not all time in the office so it's more like 55-60 hours of work normalized). And I am happy about quality of my work. Sometimes at the end of a day I was somewhat exhausted but not to a state where I couldn't work and work out next day. No more "lay in bed and do nothing" kind of feeling.
And regarding the veggies ... frozen veggies are good, but fresh veggies are good too. Mix it up! Go to your local market and see what they've got. In addition to the ones you've mentioned, roast pumpkin, parsnips, and turnips are good. And don't forget about brussel sprouts, broccoli, and cauliflower.
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Rowan
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Rowan
My fave photo threads on BF
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Photo Gallery
01-07-14, 03:33 AM
#32
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adlewis71
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06-15-19 10:11 AM
