Science-Backed Nutrition Plan for Cyclists | Cycling Science Explained
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11 ماه پیش
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Caloric deficits are commonly used
Caloric deficits are commonly used to try to lose fat and gain muscle at the same time, but a new study showed that if the deficit is too big, it can have detrimental effects on performance in an alarmingly short period of time.
So what can you do to optimize body composition? Calculate your energy availability based on your goals to know how much you should eat outside of training, use an optimized macro ratio for your daily nutrition, and fuel your workouts based on the research-backed instructions in this video.
Consult with a medical professional and/or expert in the field of dietetics when you are undertaking changes that could compromise your health.
// STUDIES REFERENCED IN THIS VIDEO
Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females, https://trainerroad.cc/Oxfeldt2023
Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure, https://trainerroad.cc/Wang2010
Hungry runners – low energy availability in male endurance athletes and its impact on performance and testosterone: mini-review, https://trainerroad.cc/Cupka2023
Direct and indirect impact of low energy availability on sports performance, https://trainerroad.cc/Melin2022
Reducing energy availability in male endurance athletes: a randomized trial with a three-step energy reduction, https://trainerroad.cc/Jurov2022
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.
Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.
Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
// WATCH NEXT (A FEW OF OUR BEST VIDEOS)
• The Chase: An Inside Look at What It Takes to Be The Best: https://bit.ly/2JdtMhK
• Strength Training for Cyclists: https://bit.ly/2J9Ksqj
• How to Become a Faster Mountain Biker https://bit.ly/3afHGf7
• Injury Prevention, Cross Winds, Tactics for Small Teams and More: https://bit.ly/2AhkuAu
• Race Analysis – What to Do When You Bridge to a Breakaway: https://bit.ly/38hewfB
// STAY IN TOUCH
• Instagram: Instagram: trainerroad
• Twitter: Twitter: TrainerRoad
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• Facebook: https://bit.ly/2YKjTk8
So what can you do to optimize body composition? Calculate your energy availability based on your goals to know how much you should eat outside of training, use an optimized macro ratio for your daily nutrition, and fuel your workouts based on the research-backed instructions in this video.
Consult with a medical professional and/or expert in the field of dietetics when you are undertaking changes that could compromise your health.
// STUDIES REFERENCED IN THIS VIDEO
Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females, https://trainerroad.cc/Oxfeldt2023
Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure, https://trainerroad.cc/Wang2010
Hungry runners – low energy availability in male endurance athletes and its impact on performance and testosterone: mini-review, https://trainerroad.cc/Cupka2023
Direct and indirect impact of low energy availability on sports performance, https://trainerroad.cc/Melin2022
Reducing energy availability in male endurance athletes: a randomized trial with a three-step energy reduction, https://trainerroad.cc/Jurov2022
// TRY TRAINERROAD RISK FREE FOR 30 DAYS!
TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 13,000 positive reviews, a 4.9 star App Store rating.
Adaptive Training from TrainerRoad uses machine learning and science-based coaching principles to continually assess your performance and intelligently adjust your training plan. It trains you as an individual and makes you a faster cyclist.
Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur
Learn more about Adaptive Training: https://trainerroad.cc/35Tqtea
// WATCH NEXT (A FEW OF OUR BEST VIDEOS)
• The Chase: An Inside Look at What It Takes to Be The Best: https://bit.ly/2JdtMhK
• Strength Training for Cyclists: https://bit.ly/2J9Ksqj
• How to Become a Faster Mountain Biker https://bit.ly/3afHGf7
• Injury Prevention, Cross Winds, Tactics for Small Teams and More: https://bit.ly/2AhkuAu
• Race Analysis – What to Do When You Bridge to a Breakaway: https://bit.ly/38hewfB
// STAY IN TOUCH
• Instagram: Instagram: trainerroad
• Twitter: Twitter: TrainerRoad
• Strava Club: Strava: strava
• Facebook: https://bit.ly/2YKjTk8
11 ماه پیش
در تاریخ 1402/08/24 منتشر شده
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