One Point Eight of Protein Per Kilogram of Bodyweight?

One point eight grams of protein per kilogram of body weight is the consensus. The ari something cropped up recently, and i haven't had a chance to dig into it, but it actually reduced these requirements. There will be strength training deep dive that offers some different insight from a new angle. And some pitfalls to avoid that i definitely want to cover.

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What role does glycogen availability play in cramping and what is the latest research showing us about why cramps happen? Orange Seal Off-Road Team’s Alex Wild will join us to dig into this as well as discussing fitness plateaus, endurance athlete guidelines for protein intake and more. Join us live for Episode 340 of the Ask a Cycling Coach Podcast!

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TOPICS COVERED IN THIS EPISODE

0:15 Intro

4:28 Alex’s off-season

10:31 The Hosts’ Goals for 2022

24:26 Deep dive into muscle cramps and glycogen

01:12:04 Rapid Fire Questions

1:23:55 Training with too high of an FTP

1:32:40 How Alex avoids fitness plateaus as a pro athlete

1:39:33 Training for extremely long climbs

1:49:10 How much protein should endurance athletes ingest?

1:56:00 More Rapid Fire Questions

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RESOURCES MENTIONED IN THIS EPISODE

- Kawasaki: 'A monkey never cramps'

- Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners

- Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion?

- A Narrative Review of Exercise-Associated Muscle Cramps: Factors that Contribute to Neuromuscular Fatigue and Management Implications

- Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage

- Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining

- Ingestion of transient receptor potential channel agonists attenuates exercise-induced muscle cramps

- Exercise-Associated Muscle Cramp-Doubts About the Cause

- Skeletal muscle fatigue: cellular mechanisms

- Role of glycogen availability on SR Ca2+ kinetics in human skeletal muscle

- Effects of Congestive Heart Failure on Ca2+ Handling in Skeletal Muscle During Fatigue

- Oxidative stress impairs the function of sarcoplasmic reticulum by oxidation of sulfhydryl groups in the Ca2+-ATPase

- The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review

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