Help me bike more than once every 4-5 days!
July 9, 2009 9:08 AM Subscribe
How to recover faster after cycling?
I feel like 3 years ago, I never really had this problem, but now, I consistenly feel like my upper legs have no energy left for several days after a 30-40km ride, with an average speed of 25km/h. For instance, my last ride was Saturday, and even today, 5 days latter, I can feel the tiredness walking around the office.
Possibly pertinant details about me:
30 years of age
Male
190ish lbs
Lacto/Ovo veg (Included this as I'll say on avg I get 30-50g of protein a day, which I think is low?)
Diet would be:
Breakfast is hit and miss, if I hit, Just right with soy milk, or 2 eggs with toast.
Coffee x 2, lots of water during the day.
Lunch around 12:30ish
Cycle at around 6:30
Would eat dinner 30-60 minutes after that.
I'm not sure what the issue is, but assume I'm either not eating well enough, or I'm going too hard for my current fitness level.
Any help appreciated.
I feel like 3 years ago, I never really had this problem, but now, I consistenly feel like my upper legs have no energy left for several days after a 30-40km ride, with an average speed of 25km/h. For instance, my last ride was Saturday, and even today, 5 days latter, I can feel the tiredness walking around the office.
Possibly pertinant details about me:
30 years of age
Male
190ish lbs
Lacto/Ovo veg (Included this as I'll say on avg I get 30-50g of protein a day, which I think is low?)
Diet would be:
Breakfast is hit and miss, if I hit, Just right with soy milk, or 2 eggs with toast.
Coffee x 2, lots of water during the day.
Lunch around 12:30ish
Cycle at around 6:30
Would eat dinner 30-60 minutes after that.
I'm not sure what the issue is, but assume I'm either not eating well enough, or I'm going too hard for my current fitness level.
Any help appreciated.
A shake with some whey protein powder after you cycle will be helpful with the first part.
posted by ludwig_van at 9:14 AM on July 9, 2009
posted by ludwig_van at 9:14 AM on July 9, 2009
Carbs before and during the ride, carbs and some protein after. Cool your body afterward: you don't need ice vests like he pros; just take the coldest shower you can stand.
posted by The Michael The at 9:17 AM on July 9, 2009
posted by The Michael The at 9:17 AM on July 9, 2009
Response by poster: I rarely would eat after lunch before riding, and almost never bring something to eat on a ride of that length. What would be a good snack choice for say the mid point of such a ride?
posted by nerhael at 9:18 AM on July 9, 2009
posted by nerhael at 9:18 AM on July 9, 2009
Check your caloric intake. It could be below what you need given the exercise you're doing. Without enough food, your body will shut down whenever it can, and you'll feel tired.
posted by zippy at 9:19 AM on July 9, 2009
posted by zippy at 9:19 AM on July 9, 2009
Definitely the food. I out-age you by 6 years and outweigh you by 70lbs and I can go the same distance (with tough hills sprinkled in) 4-5 days/week and recover over a day.
You need more protein after your ride and more calories in general before and during. I was having serious energy issues when I started riding, but I started to eat a small meal at least 30 minutes before a ride and again right after and it made all the difference.
posted by zerokey at 9:21 AM on July 9, 2009
You need more protein after your ride and more calories in general before and during. I was having serious energy issues when I started riding, but I started to eat a small meal at least 30 minutes before a ride and again right after and it made all the difference.
posted by zerokey at 9:21 AM on July 9, 2009
Check your soy product intake. You may be lowering your testosterone, which in turn may be slowing muscle recovery.
posted by ElmerFishpaw at 9:28 AM on July 9, 2009
posted by ElmerFishpaw at 9:28 AM on July 9, 2009
Definitely try to eat before you ride. I wouldn't snack during a ride of that length, normally, but I do usually eat something before I ride. I'm partial to nut-filled granola bars with dried fruit to get carbs and protein in one shot. Sometimes I'll do a Payday bar instead (these are also good on-bike snacks). I think if you're not eating for so many hours before your ride, there's no quick fuel in your muscles for the ride, so your legs will take much longer to recover.
My post-ride drink of choice is chocolate milk. It's got a little bit of everything to make you feel better after a ride--carbs, a little protein, a little fat, and a little undefined something that always makes me happy just to be drinking it :) It has a lot of calories, though, so don't drink the whole jug.
posted by BlooPen at 9:32 AM on July 9, 2009 [1 favorite]
My post-ride drink of choice is chocolate milk. It's got a little bit of everything to make you feel better after a ride--carbs, a little protein, a little fat, and a little undefined something that always makes me happy just to be drinking it :) It has a lot of calories, though, so don't drink the whole jug.
posted by BlooPen at 9:32 AM on July 9, 2009 [1 favorite]
My spin instructor-who also races bikes in the great outdoors-seems to think the best thing to eat after a ride is a fig newton.
And this from someone who has almost no body fat and is very picky about what he eats.
You gotta eat after you ride, and you need to do it within the hour, as you need to get the glycogen or whatever it is back into your muscles. And looking at your post you also need to eat something-a quality energy bar or something-between lunch and your ride.
posted by St. Alia of the Bunnies at 9:45 AM on July 9, 2009
And this from someone who has almost no body fat and is very picky about what he eats.
You gotta eat after you ride, and you need to do it within the hour, as you need to get the glycogen or whatever it is back into your muscles. And looking at your post you also need to eat something-a quality energy bar or something-between lunch and your ride.
posted by St. Alia of the Bunnies at 9:45 AM on July 9, 2009
Agreed that you need to eat more and more often. If you don't eat much out of habit, you need to get new habits if you want to cycle, too. If you're eating less because you want to lose weight, you still need to eat at strategic times.
Fuel yourself 30-60 minutes before a ride with protein, carbs and some fat (if it doesn't upset your stomach -- people vary). A peanut butter sandwich (whole wheat if you have it) and milk would be fine. You won't need to eat much for just 30-40 km, but bring along plenty of water (or be ready to buy extra on your route) and have a banana and maybe some nuts on hand for your halfway point.
posted by maudlin at 9:49 AM on July 9, 2009
Fuel yourself 30-60 minutes before a ride with protein, carbs and some fat (if it doesn't upset your stomach -- people vary). A peanut butter sandwich (whole wheat if you have it) and milk would be fine. You won't need to eat much for just 30-40 km, but bring along plenty of water (or be ready to buy extra on your route) and have a banana and maybe some nuts on hand for your halfway point.
posted by maudlin at 9:49 AM on July 9, 2009
Someone mentioned weight loss, It's not clear to me if this is OPs intention but if it is, use cycling to combat excess weight, do not diet to loose weight. It does not work. ever. for anyone. It is not healthy, and it makes you irritable and tired.
You are not cycling for performance, so if I was you I wouldn't worry too much about any cycling specific nutrition advice. In fact, if 40k at 25kph once a weak is all you do, it will have little positive impact on your fitness - it is almost precisely the neutral point between positive and negative effects. So it may just be that you are not quite as fit as you thought.
Muscle tone, cadence, gear selection may also be factors.
posted by munchbunch at 10:09 AM on July 9, 2009
You are not cycling for performance, so if I was you I wouldn't worry too much about any cycling specific nutrition advice. In fact, if 40k at 25kph once a weak is all you do, it will have little positive impact on your fitness - it is almost precisely the neutral point between positive and negative effects. So it may just be that you are not quite as fit as you thought.
Muscle tone, cadence, gear selection may also be factors.
posted by munchbunch at 10:09 AM on July 9, 2009
munchbunch - no one mentioned weight loss. It's obvious that the OP is trying to get through his rides with a modicum of energy and reasonable recovery time.
Diet does not necessarily mean dieting.
posted by zerokey at 10:36 AM on July 9, 2009
Diet does not necessarily mean dieting.
posted by zerokey at 10:36 AM on July 9, 2009
Check your soy product intake. You may be lowering your testosterone, which in turn may be slowing muscle recovery.
posted by ElmerFishpaw at 9:28 AM on July 9 [+] [!]
The effect of soy consumption on one's hormonal balance is still unclear nine years after the paper you linked to was published. This 2007 study concludes:
This investigation shows that 12 week supplementation with soy protein does not decrease serum testosterone or inhibit lean body mass changes in subjects engaged in a resistance exercise program.
Other papers agree, finding little to no effect in men. But there really isn't much data available at present. That said, I still avoid soy. Just in case. Whey protein is cheap and tasty, anyway.
posted by Thoughtcrime at 10:50 AM on July 9, 2009
posted by ElmerFishpaw at 9:28 AM on July 9 [+] [!]
The effect of soy consumption on one's hormonal balance is still unclear nine years after the paper you linked to was published. This 2007 study concludes:
This investigation shows that 12 week supplementation with soy protein does not decrease serum testosterone or inhibit lean body mass changes in subjects engaged in a resistance exercise program.
Other papers agree, finding little to no effect in men. But there really isn't much data available at present. That said, I still avoid soy. Just in case. Whey protein is cheap and tasty, anyway.
posted by Thoughtcrime at 10:50 AM on July 9, 2009
use cycling to combat excess weight, do not diet to loose weight. It does not work. ever. for anyone. It is not healthy, and it makes you irritable and tired.
That is 100% garbage.
What you need is to load up on carbs and protein after your ride to aid recovery. After your ride means within 20 minutes of getting off the bike, before you shower and change. Carbohydrate replenishment is an urgent need in the hour after your ride, and you need to be looking at one gram of carb per kg of body weight. Adding lean protein to this meal will aid muscle recovery - something like a baked potato with tuna, or pasta with tuna is ideal.
Obviously sleep, hydration etc are all important, but refuelling with food after a long ride is something I had not paid enough attention to and it makes a huge difference.
posted by fire&wings at 10:52 AM on July 9, 2009
That is 100% garbage.
What you need is to load up on carbs and protein after your ride to aid recovery. After your ride means within 20 minutes of getting off the bike, before you shower and change. Carbohydrate replenishment is an urgent need in the hour after your ride, and you need to be looking at one gram of carb per kg of body weight. Adding lean protein to this meal will aid muscle recovery - something like a baked potato with tuna, or pasta with tuna is ideal.
Obviously sleep, hydration etc are all important, but refuelling with food after a long ride is something I had not paid enough attention to and it makes a huge difference.
posted by fire&wings at 10:52 AM on July 9, 2009
I swear by a glass of chocolate milk and a bowl of breakfast cereal + milk straight after a long run, and recent reports of a couple of research studies seem to bear out my anecdotal evidence that they work.
posted by dowcrag at 11:01 AM on July 9, 2009
posted by dowcrag at 11:01 AM on July 9, 2009
Response by poster: Weight loss would be a pleasant side effect, but I'm biking because I enjoy it, and want to increase performance level in terms of distance and average speed.
It seems the general consensus is eat better, and at the right times. Thanks for all the responses guys, much appreciated.
posted by nerhael at 11:12 AM on July 9, 2009
It seems the general consensus is eat better, and at the right times. Thanks for all the responses guys, much appreciated.
posted by nerhael at 11:12 AM on July 9, 2009
Try weight lifting for your legs, and ride more frequently. Ride longer and slower: 20 km/h for a couple hours three or four times a week. Or try interval training. Ride slower but do short climbing sets or sprinting sets. For small rises, shift to the big chainring and the smallest gear on your cassette and don't stand up. Sprint from a rolling start to 50 km/h ten times in a row. Climb a seven minute hill five times. Well, you get the idea.
I think you're pushing yourself over the capacity of your current level of fitness. If you're only riding once a week or so, you're not riding enough.
I don't think it's diet.
posted by luckypozzo at 11:22 AM on July 9, 2009
I think you're pushing yourself over the capacity of your current level of fitness. If you're only riding once a week or so, you're not riding enough.
I don't think it's diet.
posted by luckypozzo at 11:22 AM on July 9, 2009
I'm someone who is working on getting back in shape on a bike. The first thing I thought of is carbs. As mentioned before, eating shortly after a ride is A. Good. Thing. And snacking during a ride can be good too. I tend not to bring along snacks unless I'm planning to be out an hour and a half or more, since I'll be able to eat when I get back. But something light, like a banana, can be awesome mid-ride. (Bananas have some carbs in them and also a good hit of potassium. Also, if you overdo yourself, they're one of the few foods that taste the same going up as they do down :) ) This also gives you a reason to stop and take a break. You didn't mention whether or not you're stopping for a few minutes during the rides. If you're not, do so. Get off the bike, drink some water, maybe have a snack, walk around a bit or sit if you want, and then hop back on when you're ready.
Another thing I noticed is that you seem to have a fairly set pace while riding. It's not a world-class pace, but if there's any hills or wind along your route, that pace can be a good workout. There's nothing wrong with that. You do, however, have to listen to your body. Right now it's telling you you're overdoing things a bit. Have you considered just taking casual rides during the week? Try getting on the bike for 15-30 minutes mid-week and just take it easy, maybe 15-20 km/h. This gets you on the bike and doesn't tax your muscles too badly. You're not hammering, you're just getting a few km under your tires. If you do 5 km, that's fine; just get on the bike. It will help you build your legs up a bit and will make those 30-40 km rides a good bit easier. From there you'll be able to build up more performance and endurance.
As far as eating, I'm pretty much eating all day long. But it's carefully managed. I'll bring some baby carrots with me to work (35 calories worth), and nibble on them. After lunch, I'll bring an apple (60 calories) along in case I get the munchies. Learn to keep it light after lunch, but eat something.
posted by azpenguin at 11:27 AM on July 9, 2009
Another thing I noticed is that you seem to have a fairly set pace while riding. It's not a world-class pace, but if there's any hills or wind along your route, that pace can be a good workout. There's nothing wrong with that. You do, however, have to listen to your body. Right now it's telling you you're overdoing things a bit. Have you considered just taking casual rides during the week? Try getting on the bike for 15-30 minutes mid-week and just take it easy, maybe 15-20 km/h. This gets you on the bike and doesn't tax your muscles too badly. You're not hammering, you're just getting a few km under your tires. If you do 5 km, that's fine; just get on the bike. It will help you build your legs up a bit and will make those 30-40 km rides a good bit easier. From there you'll be able to build up more performance and endurance.
As far as eating, I'm pretty much eating all day long. But it's carefully managed. I'll bring some baby carrots with me to work (35 calories worth), and nibble on them. After lunch, I'll bring an apple (60 calories) along in case I get the munchies. Learn to keep it light after lunch, but eat something.
posted by azpenguin at 11:27 AM on July 9, 2009
A few things tend to help me:
1. A post-ride recovery snack with protein and carbs within an hour of working out. An easy (and delicious) one is a glass of chocolate milk. You just ripped up your muscles and they're begging to be repaired. This will help.
2. The perceived lack of energy can be from tight muscles, making your legs feel more tired than they should. Super easy spinning on flat terrain for 10 minutes towards the end of the ride or an easy walk around the block afterwards can help loosen up your legs and flush out some of the stiffness from the rest of the ride.
3. Stretching.
4. If you're really in a bind about it, an ice bath afterwards will speed up recovery.
posted by csimpkins at 11:50 AM on July 9, 2009
1. A post-ride recovery snack with protein and carbs within an hour of working out. An easy (and delicious) one is a glass of chocolate milk. You just ripped up your muscles and they're begging to be repaired. This will help.
2. The perceived lack of energy can be from tight muscles, making your legs feel more tired than they should. Super easy spinning on flat terrain for 10 minutes towards the end of the ride or an easy walk around the block afterwards can help loosen up your legs and flush out some of the stiffness from the rest of the ride.
3. Stretching.
4. If you're really in a bind about it, an ice bath afterwards will speed up recovery.
posted by csimpkins at 11:50 AM on July 9, 2009
Response by poster: Just a bit of clarification.
I usually try to get in 80-100km over a week. Typically in 20-25km rides + some random riding through the city doing errands, meeting people etc.
I just often feel like crap if I try to push for a single ride that's longer. Which then prevents me from riding for a few days.
The 25km/h isn't a set pace, it's the average. Wind will bring it down as an avg etc.
posted by nerhael at 11:56 AM on July 9, 2009
I usually try to get in 80-100km over a week. Typically in 20-25km rides + some random riding through the city doing errands, meeting people etc.
I just often feel like crap if I try to push for a single ride that's longer. Which then prevents me from riding for a few days.
The 25km/h isn't a set pace, it's the average. Wind will bring it down as an avg etc.
posted by nerhael at 11:56 AM on July 9, 2009
Are you _just_ cycling? I'd try mixing it up. Run some. Do intervals. Exercise at a different time of day. Get an extra hour of sleep.
Definitely up the protein and carbs, but maybe go to the doc and get checked for anemia or whatever. When I added meat back into my diet after a few years of mostly vegetarianism, I noticed I recovered _a lot_ faster, even though I'd been getting plenty of soy-based protein and dark leafy greens. And even though you're a vegetarian, make sure you're like...eating enough vegetables.
posted by paanta at 12:22 PM on July 9, 2009
Definitely up the protein and carbs, but maybe go to the doc and get checked for anemia or whatever. When I added meat back into my diet after a few years of mostly vegetarianism, I noticed I recovered _a lot_ faster, even though I'd been getting plenty of soy-based protein and dark leafy greens. And even though you're a vegetarian, make sure you're like...eating enough vegetables.
posted by paanta at 12:22 PM on July 9, 2009
You don't mention it specifically, but you may also want to double-check your seat height. Seats that are too low or too far back will force your quads to do more work, and your glutes to do less.
posted by Wild_Eep at 1:50 PM on July 9, 2009
posted by Wild_Eep at 1:50 PM on July 9, 2009
A lot of people are mentioning diet and sleep here, and, while they're both good to take care of, I think the key in your question is that you say this is a relatively new phenomenon. Look, 30 k is not a long distance to ride. It shouldn't be taking 5 days to recover from that, especially if you're riding at a moderate pace. Especially since you say things have changed from a few years ago, I think this is something worth seeing the doctor about, just to rule out things like Lyme disease and anemia.
Once you rule those out, consider the possibility that you're burnt out or overtrained. 30 k may not be a long ride, but if you're doing the whole thing as fast and hard as you can, you could definitely be overtrained. Especially if you're riding without a solid base of easy miles to build on. Soreness, fatigue, apathy, slow recover, illness, and a generally burned-out feeling are all classic overtraining symptoms. The solution here is just to back off for a while, let your body recover, and then gradually ease back into riding. So you could try taking a few weeks away from the bike and see if that helps. Those base miles are really valuable as you start to come back if you do this.
Or try interval training.
I actually don't think this is great advice. Intervals are great if you design your program carefully and have specific performance goals that you want to meet. On the other hand, if you're just riding for pleasure and general fitness, a poorly designed program will probably only make you feel worse, and will make something that's fun into something that's work. A carelessly designed program could exacerbate the problems you're having and might lead to mental -- if not physical -- burnout.
Unless you're planning to start racing or something (in which case you'll want to train for real) I'd actually suggest the opposite. Go do some pure pleasure rides. Keep the tempo very mellow and enjoy the scenery and the escape from real life. That's not to say you shouldn't try to do some leg-popping climbs or attack a town line sprint once in a while, but keep it fun. I seriously doubt that going out and deciding to do a set of 5x10 minute threshold intervals (especially without taking some care in designing your program) is going to make you happier on the bike or help you feel better off of it.
By the way, the suggestion that you need to eat before riding is a good one. It may not solve your problem completely, but it's an obvious place to start once you rule out a medical problem.
posted by dseaton at 2:22 PM on July 9, 2009
Once you rule those out, consider the possibility that you're burnt out or overtrained. 30 k may not be a long ride, but if you're doing the whole thing as fast and hard as you can, you could definitely be overtrained. Especially if you're riding without a solid base of easy miles to build on. Soreness, fatigue, apathy, slow recover, illness, and a generally burned-out feeling are all classic overtraining symptoms. The solution here is just to back off for a while, let your body recover, and then gradually ease back into riding. So you could try taking a few weeks away from the bike and see if that helps. Those base miles are really valuable as you start to come back if you do this.
Or try interval training.
I actually don't think this is great advice. Intervals are great if you design your program carefully and have specific performance goals that you want to meet. On the other hand, if you're just riding for pleasure and general fitness, a poorly designed program will probably only make you feel worse, and will make something that's fun into something that's work. A carelessly designed program could exacerbate the problems you're having and might lead to mental -- if not physical -- burnout.
Unless you're planning to start racing or something (in which case you'll want to train for real) I'd actually suggest the opposite. Go do some pure pleasure rides. Keep the tempo very mellow and enjoy the scenery and the escape from real life. That's not to say you shouldn't try to do some leg-popping climbs or attack a town line sprint once in a while, but keep it fun. I seriously doubt that going out and deciding to do a set of 5x10 minute threshold intervals (especially without taking some care in designing your program) is going to make you happier on the bike or help you feel better off of it.
By the way, the suggestion that you need to eat before riding is a good one. It may not solve your problem completely, but it's an obvious place to start once you rule out a medical problem.
posted by dseaton at 2:22 PM on July 9, 2009
i'd suggest making the shorter rides shorter and cutting back on the long ride, at a slower pace, until you figure out the best mix.
also, sleep, yes, protein, yes; but you might also try weight training for your legs. i found that made a HUGE difference in the bike portion of my triathlons...
posted by holdenjordahl at 3:44 PM on July 9, 2009
also, sleep, yes, protein, yes; but you might also try weight training for your legs. i found that made a HUGE difference in the bike portion of my triathlons...
posted by holdenjordahl at 3:44 PM on July 9, 2009
30 - 50 grams of protein a day seems low for someone athletic, research on the subject suggests athletes have increased protein requirements and recover best when eating 1-2 grams of protein per pound of bodyweight each day.
Eat a small meal two hours before you workout, and use a post workout shake prior to eating dinner. A 190 pound person should consume roughly 50 grams of protein and 100 grams of carbohydrates after a 30-40km ride. This will enhance glycogen re-synthesis rates and decrease the time spent in a catabolic state.
Athletes are also known to have increased requirements for magnesium, zinc and iodine.
posted by zentrification at 4:31 PM on July 9, 2009
Eat a small meal two hours before you workout, and use a post workout shake prior to eating dinner. A 190 pound person should consume roughly 50 grams of protein and 100 grams of carbohydrates after a 30-40km ride. This will enhance glycogen re-synthesis rates and decrease the time spent in a catabolic state.
Athletes are also known to have increased requirements for magnesium, zinc and iodine.
posted by zentrification at 4:31 PM on July 9, 2009
It seems strange that you are feeling so badly recovered after what are really short rides. If you have sufficient base mileage in your legs, then you shouldn't be feeling so bad for so long.
What are you doing when you're not riding? Standing for long periods? Do you get enough sleep? Are you preternaturally tight? I am curious if you have some sort of imbalance in your pedal stroke, or if there's something about your riding style, your bike, or something that is contributing to your feeling not recovered. I mean, you're only 30. I ride with many, many people of varying levels of fitness and age and physiques, and almost everybody can knock out 50 miles and not feel wrecked for the week afterward.
Csimpkins' suggestions of the ice bath and a super-easy recovery day are spot-on. I'd also like throw out these strategies for better recovery:
Stretching / foam rollering
Massage
posted by computech_apolloniajames at 7:09 PM on July 9, 2009
What are you doing when you're not riding? Standing for long periods? Do you get enough sleep? Are you preternaturally tight? I am curious if you have some sort of imbalance in your pedal stroke, or if there's something about your riding style, your bike, or something that is contributing to your feeling not recovered. I mean, you're only 30. I ride with many, many people of varying levels of fitness and age and physiques, and almost everybody can knock out 50 miles and not feel wrecked for the week afterward.
Csimpkins' suggestions of the ice bath and a super-easy recovery day are spot-on. I'd also like throw out these strategies for better recovery:
Stretching / foam rollering
Massage
posted by computech_apolloniajames at 7:09 PM on July 9, 2009
30 - 50 grams of protein a day seems low for someone athletic, research on the subject suggests athletes have increased protein requirements and recover best when eating 1-2 grams of protein per pound of bodyweight each day.
Are you serious? That's seems amazingly high, and I'm nowhere near that. Can you point me to some info on this?
posted by metaculpa at 11:17 AM on July 18, 2009
Are you serious? That's seems amazingly high, and I'm nowhere near that. Can you point me to some info on this?
posted by metaculpa at 11:17 AM on July 18, 2009
I misspoke, 1-2 grams per kg of bodyweight each day is the optimal range.
Dr. Peter Lemon and Dr. Mark Tarnopolsky did some of the better research on athletic protein requirements in the mid 1990's. This paper by Dr. Lemon recommended 1.2-1.4 g/kg for endurance athletes and 1.4-1.8 g/kg for strength athletes. This paper by Dr. Tarnopolsky suggests 1.76 g/kg for strength athletes.
Here is a more recent position paper from the International Society of Sports Nutrition recommending 1.4-2.0 g/kg.
posted by zentrification at 6:30 PM on July 31, 2009
Dr. Peter Lemon and Dr. Mark Tarnopolsky did some of the better research on athletic protein requirements in the mid 1990's. This paper by Dr. Lemon recommended 1.2-1.4 g/kg for endurance athletes and 1.4-1.8 g/kg for strength athletes. This paper by Dr. Tarnopolsky suggests 1.76 g/kg for strength athletes.
Here is a more recent position paper from the International Society of Sports Nutrition recommending 1.4-2.0 g/kg.
posted by zentrification at 6:30 PM on July 31, 2009
This thread is closed to new comments.
posted by ludwig_van at 9:13 AM on July 9, 2009