How To Improve Your Recovery From Training Through Nutrition

How To Improve Your Recovery From Training Through Nutrition


Recovery’s arguably the most important part of training you can train as hard as you want But if you don’t recover properly then you won’t improve in fact you could actually get worse Yeah, of course recovery without training isn’t going to get very far either But the key is to find a balance between the two so the faster you recover harder You can train then theoretically at least the better the [cyclist] you become yeah now although recovery is a complex process Fundamentally a [sign] of course from not riding your bike the most important thing is Nutrition so what does your body need and why yeah well maybe we should start with what actually happens to your body during Riding that means you need to recover your body needs fuel for riding and primarily it’s in the form of carbohydrates when you’re above [sixty-five] percent of your maximum heart rate and Of course fat, too Now aside from very very short rides pretty much on every training ride you will deplete your energy stores in some way when out on A ride yeah, and then secondly a simple mechanical stress of riding does damage to your muscle fibers Particularly if you’re pressing on a really high intensity and that is going to need to be repaired [it’s] particularly important this point when it comes to training because in repairing your muscles. That’s also when you improve and Finally most of us will actually sweat when we’re on a ride some more than [others] So you are going to need to rehydrate you’re moving swiftly on from that after that very quick recap What we actually need to recover from how then can we recover faster either so we can train again? Or just we can get on with you know like normal life like go to work Go to school. Take some diy [yeah] looking after the kids Let’s deal [with] the energy question first that’s certainly the easiest to address now carbohydrate is used to restore your glycogen levels and [loss] okay, now glycogen is used as Energy Primarily when doing moderate to intense Training so it’s important that you restore those levels and these stores otherwise it could dramatically affect your ability to train on subsequent days Yeah, and also [they] forget as well that your immune system it takes a hit when you train and Therefore to make sure that is functioning as well as it possibly can do then you need to keep on top [of] your Carbohydrate intake for that as well otherwise you could end up picking out those pesky illnesses And that could derail your plans yeah big part that is eating when you’re actually out [on] the bike So it’s really good practice to try and eat little and often keep those stores [top-top] while you’re riding along and at [meas] when you get home it will take you less time to actually replenish those stores and Perhaps more importantly it could actually prevent any muscle damage in the first place Next you need [to] make sure you’ve got [enough] protein to rebuild damaged muscles now [proteins] actually the focus of most pro cyclist diets these Day not vast quantities, but enough and taking it regular intervals But even the most inactive of people are gonna need to eat protein because your body is constantly Regenerating, but when you throw in an extra stress like riding well you’re going to need to eat more to make sure you have enough protein you’re going to want to eat little and Often so it’s a good [idea] to avoid eating a giant steak as nice as that may be and that’s it And I always had a problem back in the day and trying to get enough protein So it did take supplements like protein shakes and protein drinks And that is in fact why they so popular and very very convenient. Yeah you also need to think about When you’re eating that protein as well because for example your body does the majority [of] its tissue regeneration when you’re actually asleep So you need to make sure you’ve got a ready supply of protein in your bloodstream To make the most of that when you’re getting from training that you have quickly absorbed protein like a whey protein Rather than a case in which actually makes up the majority of milk which people often turn to for a recovery drink However that casing comes in very handy if you have it just before you go to sleep for example When you’ll actually really benefit from those slow-release proteins those amino acids can then drip into your bloodstream whilst you sleep? Hashtag It’s not just protein and carbohydrates that vitamins and minerals Provide well a vital part are protecting your immune system and actually fighting against free radicals Which is a molecule that is thought commonly [too] bad for you? Yeah, however there is a growing body of evidence now that suggests the u.s. You need these free radicals in order to trigger training response so directly if you had too many Antioxidants too soon after training then you wouldn’t actually get the same training effect and all your hard work or least some of it would Go to Waste But realistically shouldn’t be a problem for for too much for us though because if you have a healthy balanced diet You’ll get all the nutrition you need and also at the right time but it’s worth bearing in mind if you are Training and putting your body under a lot of stress Finally with nutrition you can’t ever neglect your hydration. We lose lots of water through sweating Some people though quite a lot more than others you serious to sweat jokes in one video So you can’t can’t neglect it. You cannot it’s so important You know if you don’t get the right hydration balance right you can feel absolutely awful. So we’ve both been there But taking on a lot of water isn’t necessarily the best way to hydrate yourself You actually need an electrolyte to help your body retain the water far better No, sorry So using electrolyte you’ve got no extra calories just the electrolytes that you need and you will rehydrate Africa Quicker and more efficient You know I do genuinely wish I’d known that, and I was a pro. It sounds stupid I didn’t know it, but I didn’t and I wish I had done, but you are winning now side. Thanks mate now in conclusion essentially a Normal balanced diet is going to be sufficient to allow most of us to recover from the writing that we do in order to carry on with our normal lives but how do you train or the more stressful your life the more you might want to consider certain aspects of [nutrition] to make sure that you are recovering optimally yeah And make sure you consume protein little and often and it’s the right type [of] protein at the right times now if you want some advice on [exactly] how to Train Harder then we have some excellent videos here on [GcN] you can start just by clicking up there We’ve got how to train it for short steep climbs, or the real time turbo training sessions Then we’ve got our particularly nice slash nasty one. You can get through to [that] just down there and to subscribe to GCN click On my electrolyte drink because you’ll be needing plenty of that if you’re doing those sessions That’s true, but even the most inactive of people are gonna need to eat bugs [they’re] [there] after [heat] bollocks. Nah, you know snap. There’s them although they probably are full of protein yeah for real. Oh God in many many ways anyway. Let’s move on well has really put [banana] in the washing machine Hey, they go really dark mushy and then explode Right they actually I don’t know there’s probably

100 thoughts on “How To Improve Your Recovery From Training Through Nutrition

  1. I'm finding the constant bombardment of product placement and advertising in GCN is getting too much, it's taking away your credibility and reputation as an open source of information and entertainment. We get enough of it in the pro-peloton already…

  2. Another important aspect of water that I didn't understand at the start is that it is crucial important for good heart functions, especially with things like potassium and electrolytes. In fact, I'd say water has been my most overlooked aspect of nutrition!

  3. another thing about free radicals; using anti oxidants also causes the release of more free radicals so in the long run is damaging to you

  4. I don't mind sponsors, but don't let that get in the way of providing good and accurate info. At least discuss natural foods for recovery side-by-side with the SIS stuff.

  5. Casein and whey protein increase inflammation and put lots of stress on the kidneys. Not to mention they raise IGF-1 levels in the blood stream which increases chances of developing cancer. Much better for the body to get protein from plant sources, also requires much less because of how easily plants protein ms are I absorbed compared to animal protein.

    Get those veggies in!

  6. You guys forgot to answer THE most important question, what about beer? Keep in mind it's a good source of carbohydrates and electrolytes. Alcohol also reduces muscle inflammation.

  7. Why do so many vegans appear in the comments whenever nutrition is mentioned on this channel? I don't see them commenting on any other videos.

  8. Personally I don't mind when products seem to be promoted from time to time because if such practice allows the income to keep flowing in, everyone benefits due to more videos being made and of course Dan gets to keep his daily salon visits.

    With regards to this video however, those were some very intense stares in to the camera, Si. I'm not sure if you were trying to scare us or if you were just looking at your reflection in the lense ๐Ÿ˜‰ hehe

  9. Yay protein debate again.
    Did anyone question himself or try it on himself how much protein do you actually need?
    Human babies duplicate their weight super fast, and all they eat is mothers milk (6% of protein btw)

    And No you don't need more protein, if you train you need to eat more of everything (fats, hydrates, and yes protein in proper ratios), but regeneration will be actually worse if you'll add just more protein!

  10. How would you layout your training plan for the week if you wanted to do gym work before going to work and cycling when you get home in the evenings? and would this require a surplus of calories? is it possible to build muscle alongside a cycling training plan?

  11. BROTEIN so funny I am 16 and this seems to be the most important thing in friend groups please don't tell me Si has fallen for this

  12. I am a fairly new cyclist. When I first started I had a friend who was into running tell me that I should soak my legs in super cold water after a ride. Is this helpful to recovery or am I just wasting 20 – 25 minutes of my time?

  13. Great ep – liked it. The soundtrack on this was great – nice choice. And, does Guinness count as both carbohydrate and protein for recovery purposes?

  14. where do you get your brotein??? Common guys it' s 2015 can't believe you still sucked up in that bulshit.

  15. …..and the most important thing Si learnt in this video? ….yep, use a coaster when putting drinks on Matts lovely new coffee table! (5.45) at least he aplologised, good man, lesson learnt!

  16. Holy fuck this ain't rock science folks! A balance diet, proper sleep, lot of water and a nice Scotch every now and them.

  17. fuck off GCN you're sponsored by SiS – at least say that you are – and no protein powder and gels make no sense to me

  18. so: what you should do: Whey ProteinShake after the training, fast carbohydrates, electrolytes and minimize the fats because fats decrease the absorption of carbs and proteins. And about one hour after eat a proper meal.
    But most important is a 5-15 min cool down before getting off the bike to increase the blood flow in your legs and "untighten" them.
    Your welcome ๐Ÿ™‚

  19. Good to see a more up to date nutrition video focusing on carbs.
    Double thumbs up for not mentioning fat because no-one needs that shit.

    #govegan #carbthefuckup etc

  20. The electrolyte theory is highly questionable to say the least. There are studies that indicate there is a VERY SLIGHT effect of adding electrolytes (i.e. sportdrinks) instead of just water, but only in elite athletes and even then tiny improvements. So to say to average cyclists that they "need" electrolytes is bordering on bullshit.

  21. So to summarise everyones comments: whey protein is bad, animal protein is bad, Gatorade is bad, carbs are bad……..i am sure if i keep scrolling i'll find plenty more, seriously? I would love to meet the cyclist who avoids all of these things. I wonder how many kilos of plants Chris Froome would have to eat to win the Tour? Oh wait sunlight gives you cancer too, lets just cancel all cycling, stay indoors and eat carrots grown in our gardens but not too many because might get cancer from the carotene. You know what, we are all screwed!

  22. I knew a guy who for a 30km commute filled up a backpack camelbak with gatorade. My teeth hurt thinking about it…

  23. P.s. Don't pay any mind to these vegan fanatics, protein is important for human beings. This video has very good advice in it. Love the channel guys

  24. Just once I'd like to skim the comments section on a nutrition video without having my intellect insulted by a bunch of conspiracy theorists and One Food Wonders.

  25. Nothing stirs up the controversy and fiery opinions than a good ol' nutrition video! I want to credit GCN producers for sticking their neck out with this video. But happily, most of the content does align with current dietetic/sports nutritionย recommendations. There is a host of literature that makes alternative claims however. But HOW DARE GCN make such a ridiculous suggestion that carbohydrates are essential for endurance performance when the mass of unfounded lay opinion has irrevocably condemned them! I mean fuck it, who has ever won the TdF while eating carbohydrates or gluten!!! Dietary Losers!

  26. And now, a comment that isn't about being a vegan:
    In the period immediately following training (the first 10-15 minutes), is it more important to re-fuel or to stretch?

  27. Some scientists carried out an experiment to see wether recovery products worked and concluded that they didn't but I want your opinion on it as I might be wasting money buying them

  28. I like GCN, especially the mix of humour and serious info. Keep it up!

    However, I am very disappointed to see such blatant product promotion.

    I am a qualified nutritionist and to see so many recommendations for the supplements is a shame. I have studied the ingredients of all the major brands and they are full of man made synthetic substitutes, flavourings and other additives.

    It is no wonder that many get gut ache.

    If more natural supplements were available then I would endorse them more to my network of clients. However this is unlikely as the production costs would go up and there would be much less profit margin compared to these man made supplements.

    I advise that if you do choose to use a supplement such as the ones mentioned and many others, use them very sparingly and don't rely on them too often.

    Yourse sincerely,

    Bobby

  29. Interesting video as ever but your sponsor needs to be a little more discrete. This is 2016 not 1986 and we're all wise to excessive product placement these days….

  30. Sorry Guys I don't agree with you. The western diet contains more too much protein. perhaps to over generalise, to take any nutrient as an isolate is bad for you. Food is a package deal. Most nutrients work synergistically with each other.. To take protein powder has the effect of either getting too much protein or depriving yourself of other nutrients. This is because you are spiking in quantity a single nutrient. One of the hidden western diseases other than diabetes is kidney disease…exacerbated by protein overflow i.e too much protein.

    Also the ONLY time you should eat gels is 1. when you are racing 2. In a med kit to "get you home". One must eat Actual food on your ride eg Sushi, flapjack, dates, bananas. Forget protein. You will find that if you eat enough calories of unrefined food you will get enough protein. Plus you will get all the other nutrients required to metabolize energy forming processes.

    And the best way to recover from a ride is to is to ride. Assuming you diet is good. Riding is the best way to recover from training. To explain.. Recovery is simply a chemical process like in a test tube. We are no different to a test tube. just a bag of chemicals. To speed this process up we simply need to encourage these molecules to get together. One way to do this is by continually moving your body. This is just like shaking a test tube.
    Thus the ideal way to train hard is to do hard intervals with cycling at slow speed in between e.g. averaging 16 to 18 mph on flat. for example you might have 2 or 3 favorite climbs. cycle slowly to the climbs then do the climb at hard effort. Then relax, eat and drink a bit. cycle slowly to the next climb or effort. Thus at the end of the ride. Out of the 5 or 6 hours of riding. You will have ridden 2 hours hard.
    You will find if you do "smart" training i.e. just the 2 hours you will take much longer to recover, necessitating training half as much to simply recover. you will never be as good.

    Simple rules:-

    Eat unrefined foods to your calorie needs on and off your bike. avoid gels and surgery drinks. Salt, carbs and protein are in normal diet.

    do hard efforts on long rides. Fit in lots of slow cycling.

    If you are racing use gels and sugary drinks. Do the slow cycling after the race.

    Understand that smart training is the best way to train only with limited time. You will not reach your max potential.

    Recovery is simply correct diet and exercise. Nothing else. Though steroids may help

    Sorry about my English

  31. Who do these guys think they are, offering this bogus advice? Good thing this huge contingent of impeccably informed yet perfectly humble, modest and not at all supercilious vegans came along to set us straight.

  32. I recently tried to do something about the past 25 years of sitting around eating junk food.
    So I purchased a bike with a plan to ride around for 15-20 minutes a day, building up gradually to bigger times but after just two 15 minute rides (which did include a large incline), I am completely drained, to the point that I felt like I was going to pass out and could not gain control of my breathing, even 20 minutes after stopping, I woke up the day after the second ride and I now have an ear and throat infection, a cold and general aches and tiredness, I'm sure this all sounds pathetic, as people on this channel are likely veteran cyclists but I can't afford to be sick and have time off work, does this pass? is it even normal?

  33. I really love your videos, guys. Are there any female personalities in your group? I would love to hear what they have to say or rather I think my wife might be more interested in these vids if you could share some more from the female perspective on things. Keep rocking!

  34. Great video guys! Have been struggling to rebound from daily / every couple of day rides. Trying to trim up so have been eating smaller dinners, think casein before bed may be the thing I'm missing. Have watched a bunch of your videos, keep up the great work.

  35. Where do we stand regards training/riding when you have a cold, aka man flu. I have a dose of man flu now but have just done the 30 minutes fat burner turbo run. Then it will be a steamy bath.

  36. What's the deal with zero calorie electrolytes tablets? You just got done talking about the need for calories during the ride but for some reason calories in electrolytes supplements is bad. And to do that they add gross chemical sweeteners that make them disgusting to consume (therefore I don't). #torqueback

  37. Listen to the science not the internet personalities. Read the studies and follow the overall literature not a single study.

  38. Anecdotal evidence alert: I recover faster than ever since i quit consuming dairy. No casein, no whey, no protein supplements of any kind. Water rich fruits, potatoes, vegetables and beans are the best post ride foods.

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