Thinking, expanding on this. Be great to say, well my current Recovery Nutrition is X gr protein per serving, on my profile (understanding in X months I might change the brand, update profile, and the recommendation then needs to take that into account), which then results in the post ride summary looking at that, and the workout and then say use X amount of your nutrition.
G
Hi Nate,
Figured I’d start the conversation here first, and if it has legs we can take it onto the AI/Beta as a feature request.
With all the knowledge/profile the AI is building around peoples workload and handling said workload via HR and effort feedback.
No workout is done until recovery and nutrition is address. Thinking this can be the big “missing” piece that needs to be “added”, politely
Was thinking, there is common views out there on how many grams of protein per KG of weight, of course no one is agreeing, yet.
For me it goes further, maybe allow the rider to say if he wants to run low/medium or high values, or have him/her enter his low/medium and high amounts as part of the profile settings.
Then looking at the workout, as the saying goes, not all TSS is the same, a low IF for 2 hours might have the same TSS as a threshold for hour, but vastly different post nutritions is needed.
My thinking, longer rides/lower IF result in the low gr protein per kg selected, and then a value/suggestion of protein intake suggested is added as a the ride report, a shorted harder ride makes it pick either medium gr/weight or even high gr/weight, all additionally adjusted for duration of a ride… of course,
View ?
George
Ye, I’m sure this has been asked 100000 times before.
If we were to simply ask google, whats a good gr / kg post workout, the below is the answer.
Now first, Recovery “shakes” have become crazy expensive… It’s like the manufactures have seen the desire and realised they can bump the price as they want and their target market will just smile and swipe the card.
then if you look at the below… more like, a wow… on the protein value of a boiled egg…
For a 68kg (approx. 150 lbs) male looking to maximize recovery and muscle growth after a workout, you should consume 17 to 35 grams of high-quality protein within the 45-minute to two-hour “anabolic window” post-exercise.
I just added a feature request… asking for the post workout summary to include a suggested protein to consume, with the thinking a hour at 65-70% IF is def very different from a 75-90% IF and what nutrition you need to take for the latter vs the first.
What are the standards everyone here is following.
What gr protein are you taking for endurance, for tempo, for SS.
how are you adjusting this for duration of the ride, thinking that ok, 60min endurance <> 90min endurance and what you need to take in.
G
Optimal Amount: Aim for roughly 0.25–0.5g of protein per kilogram of body weight, which translates to about 17g–34g for your weight.
Ideal Intake: Studies frequently highlight that 20–25 grams of protein is the ideal amount to maximize muscle protein synthesis after resistance training.
Why? This amount helps repair damaged muscle fibers and stimulates growth.
Protein Source Examples (to get ~20-30g):
A scoop of whey protein (roughly 20-25g).
A 3-ounce chicken breast (about 25g).
1 cup of Greek yogurt (about 20-25g).
3 large eggs, 13gr protein/boiled egg
I do the exact same whey/banana/strawberry shake after every workout…73 shakes worth of whey (46g protein) costs $95 when it goes on sale so we’re around $1.50 per shake. Macros are ~50g protein, 36g carbs, 3g fat, 350 calories.
I’m down in South africa. our big brands are USN, Biogen and 32GI.
they all list 20g per serving. and depending on which you pick it ends 1 scoop, or 4 scoops.
Trying to figure out which works best.
they all Whey based.. well thats what the packaging says
and then there are those damm cheap little eggs, at 13gr / egg… you just can’t argue with good old natural… for value
G
Protein is important but I would argue carbs are more important for recovery with endurance training. I generally keep the protein broadley the same in a recovery drink and just alter the carbs based on duration and intensity.
Protein matters, but carbs are critical post-ride because they restore your glycogen. Studies show there’s a clear link between eating carbs soon after exercise and faster glycogen replenishment. Your muscles are basically primed right after a ride to soak up glucose.
You can only take so much in during the ride. You will never keep on top of it. Especially not during a long or hard session. You’re just going to recover better if you take both in.
I believe on the TR podcast, Dr. Fafenbach said 20g was the minimum required for cell signaling to start recovery/growth process. Maybe someone else can confirm that. I also think that 4:1 carb to protein ratio was recommended for recovery shakes. I don’t know if that makes sense after every ride depending upon intensity though.
MY thinking here is the post nutrition indirectly related to the workout/stress/effort.
That and shape/size/fitness and multi day stress having been applied, So these all become data points that TR have a better visibility of to make a recommendation on post workout vs a outside app that only ask, how big/heavy are you and did you do easy/medium/hard workout.
there are so many studies… all with varies degrees of disagreement.
If we step back and ignore we’re cycling, and look at the body building, which is a macro effect of what we do, I don’t anyone would argue that post workout protein is critical for muscle recovery/rebuilding in their world. and well w’re not much different. work hard on bike, muscles get injured, need to rebuild, the primary food for muscle recovery is protein.
My question was not for fuel during the ride… that I have figured out, know what my body needs, been feeding it successfully on the bike for odd 14yrs. but also known my post ride nutrition has not been good “enough” and atm mostly riding indoor, trying to rebuild. added to my normal daily food intake is “reduced” atm as I’m working remote from family. so for now my post ride nutrition has become more critical vs in the past where there was still big breakfast/lunch or dinner around.
ye, that 20-25gr protein number goes around allot, also allot of your shakes will list 20gr per serving on the packaging, but then you also have the material out there listing 0.25-0.5gr of protein per kg of person, which for me is a better “plan” as a tiny 5.2’, 120pound individual is not going to need 20gr vs a 120 kg, 6foot chunk of muscle after a 1hour or same 2 people after 5 hours on the bike, the post ride nutrition needs to be different.
Now I know Garmin nicely lists calories burned during ride which helps with nutrition during ride, as you can see hey I’m burning 200, so let me see if I can add 200 back.. but then by the time you see it you should have had it already, (My habit is a GI32 chew bar every 30min, they come in 1 bar/split into 4, so one bar per 2 hours, and then i’ll mix something else in to keep stomach happy, + my hydration on my back also includes calories, GI32 Endurance)
How body weight affects post-workout protein requirements for signalling repair and growth would be an interesting follow up question for Dr Kyle. It may even have been covered in that podcast but I am struggling to remember.
As for calories burned during exercise; they don’t all need to be replenished in that post ride shake. The main thing is to start the recovering with proper protein and quick absorbing fuel. How much that is I can’t say for sure.
Probably because those podcasts devolve into complete theory and are never actually helpful. I’ve never listened to one of the AACC podcasts with him on it and thought after “wow! I can use that!”.
He’s an insanely smart guy and probably great with his athletes but man…
And my answer wasn’t in regards to fuel during the ride either….. You’re small so 0.25-0.3g/kg of body weight for protein is probably sufficient, immediately post ride. But you need a good amount of carbs as well after the ride and you absorb it better if you get it in quickly. You might as well combine the two. Thats why recovery drinks exist and are generally in the 3:1 to 4:1 Carbs:Protein ratio. That’s what the science says and you will recover better but do what you like I guess.
