Does Protein intake improve cycling

An interesting Does protein intake improve cycling“>article + discussion.

I’m a fan of eating a higher protein diet after hard rides for muscle recovery and repair.
This does not negate the need for simple sugars and carbs immediately after a ride – then my next meal will usually be more focused on protein. BUT keep in mind that I am a protein metabolic type. Meaning that I do well eating meat, steaks, chicken, fish, beans. Some people don’t feel as well on a diet like this, but eating ‘more’ than usual would be helpful.

How to get six pack abs

There is a lot of promotions and products out there that promise many things….. but you want to really know what it takes to find your abs?
Here is a quick ‘abbreviated’ guide that if followed will put you on the right track!

A) Proper nutrition
B) Proper Exercise
C) Proper flexibility

A) Nutrition. You can NOT out train a bad diet. This is KEY!

Eating guidelines is something that many people seem to struggle with. It can be very confusing due to all the mis-information and Advertising that companies do. Companies do advertising in order to increase sales, and increasing profits is the true bottom line.

Nearly every cell in your body reproduces about every 6 months, it can only reproduce based on the nutrients that are provided!! So, you truly are what you eat.

This 10+ page document outlines how I made some easy changes and lost 20 pounds of fat in less than 2 months! It was easier than I thought it would be. Trust me, I have a thing about going hungry and the whole time, I didn’t. I was surprised that this way of eating allowed me to satisfy my hunger, and actually eat less snacks.
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B) Exercise. You must Move! If you want to loose fat, you must move. If you want to loose fat quickly, then you must sweat while you move! If you don’t want to sweat, then you must have lots of time to move slowly.

Tip: Get a Heart Rate monitor!

Quick fat loss = you must push your heart rate up doing exercises, then allow the heart rate to drop….intervals will ideally vary! Intensity and using the highest number of muscle groups is KEY! That is another reason functional training is so popular!

Want six-pack abs? then you have to remember it is the visibility of the abdominal musculature, not the strength of the muscles that matters.

C) Flexibility. In order to prevent injury, perform optimally, and reduce aches and pains, the muscle must be with in proper length tension relationship.

In fact here is an ebook on how to do myofascial release, which is more effective because it is just like a massage and better than stretching.
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So, is doing abs a waste of time? Yes and No.

Yes, it is a waste of time if you want a six pack and that is all you are doing to attain that goal – everyone has abs, you just can’t see them – so you have to start there first!

No, because done correctly, ab work is great for your core.

weight loss is for the off season

Sit around most any group of male cyclists and they will end up talking about their weight. A conversation so in depth that it would shock most women not in the cycling community. Besides shaving their legs, nearly all cyclists attempt to stay as light as possible, yet attempt to keep a high power to weight ratio. This is quite a challenge for almost everyone I know, but here are some thoughts on how to do this effectively.

To drop bodyfat, there are good ways and not good ways to go about it. For example, most people tend to just eat less, but Caloric deficit is one of the prime facilitators of over training and slow recovery.

I did a consultation with a 300 pound guy that said he was eating under 1200 calories a day, basically starving himself and only eating a dinner meal. Yes, the scale reads a lower number, but A) what is the bodyfat % are you loosing fat or muscle? you want less bodyfat and keep or add more muscle, especially since muscle burns more calories than food and B) what happens when you do start to eat more – your body has been in starvation mode and will pack on the fat reserves in preparation for the next starvation.

I don’t truly believe the numbers behind calories, however I get where it can make it easier for some people to understand their eating habits – but please do NOT tell me that 100 calories of cheezy poofs are equal to a 100 calories of broccoli.

It’s a tough balance because of the great advantages of weighing less in a sport where power to weight ratio can matter.

For cyclists doing LSD (Long Slow Distance) is a great time for work at ‘on the bike fueling‘. This is the time to have an alarm go off every 30 minutes and eat/drink a little. You will be amazed at the difference this will make.

When I do this well, I am usually starving at the end of a ride because my metabolism is fired up so much. But try to keep this steady supply of nutrition going and you metabolism will have less tendency to slow down!

For more detailed information on how my clients are loosing up to 2 pants sizes a month get my “Drop Pounds, Gain Watts” ebook:
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