What Are the Recovery Window Effects?

Coach Chad, Amber Pierce, and Hannah Finchamp join Coach Jonathan for a deep dive into protein for cyclists, discussing how much endurance athletes of all kinds should be taking in, if you should ingest it on the bike, plant-based alternatives and more. We’ll also dig deep into VO2Max training, training stress and much more.

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TOPICS COVERED IN THIS EPISODE

(03:05) Hannah’s training camp experience

(13:23) Protein for cyclists: everything you need to know

(1:51:20) Are you doing VO2Max training wrong?

(2:06:00) When to use and when to ignore TSS

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RESOURCES MENTIONED IN THIS EPISODE

Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men

Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men

Targeting Inflammation and Downstream Protein Metabolism in Sarcopenia: A Brief Up-Dated Description of Concurrent Exercise and Leucine-Based Multimodal Intervention

Aging and regulated protein degradation: who has the UPPer hand?

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Prolonged exercise training improves the acute type II muscle fibre satellite cell response in healthy older men

Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves

Protein and the Adaptive Response With Endurance Training: Wishful Thinking or a Competitive Edge?

Dietary protein for athletes: from requirements to optimum adaptation

Protein requirements for endurance athletes

Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men

Muscle full effect after oral protein: Time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men

Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis

International Society of Sports Nutrition position stand: meal frequency

Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men 

Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes

Protein timing and its effects on muscular hypertophy and strength in individuals engaged in weight-training

Exercise-Induced Splanchnic Hypoperfusion Results in Gut Dysfunction in Healthy Men

Protein ingestion before sleep improves postexercise overnight recovery

Reviewing the Effects of l-Leucine Supplementation in the Regulation of Food Intake, Energy Balance, and Glucose Homeostasis

Resistance training induces similar adaptations of upper and lower-body muscles between sexes

Protein metabolism in women and men: similarities and disparities

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review

Starving Your Performance? Reduced Preexercise Hunger Increases Resistance Exercise Performance

Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men

The Anabolic Response to Plant-Based Protein Ingestion

High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores

A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial

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