Ask a Cycling Coach Podcast - Presented by TrainerRoad

Protein for Cyclists and Sodium Loading with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 479

Jun 20, 2024

Dr. Kyle Pfaffenbach discusses sodium loading benefits, plasma volume increase, and the role of protein during rides for cyclists. Topics include hyperhydration protocols, BCAAs in cycling nutrition, and protein turnover for muscle gains.

01:04:38

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Episode guests

Kyle Pfaffenbach

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Episode notes

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Quick takeaways

BCAAs are effective for muscle repair and recovery post-exercise through enhancing protein synthesis.

Ingesting BCAAs may reduce central fatigue by competing with tryptophan and impacting serotonin levels.

BCAAs, especially leucine, optimize protein turnover for muscle recovery and growth by balancing breakdown and synthesis.

Deep dives

BCAAs and Recovery in Cycling

BCAAs, specifically leucine, can turn on mTOR, a key regulator of protein synthesis, aiding in muscle repair and recovery. BCAAs impact protein turnover by increasing synthesis, potentially leading to gains and maintaining muscle mass. Engaging in BCAAs during exercise does not reduce muscle damage but contributes to muscle protein synthesis post-exercise, aiding in the recovery process.

Intro

4min

Benefits of Sodium Loading and Hyperhydration Protocols for Cyclists Exercising in the Heat

32min

Impact of Increasing Plasma Volume on Health

7min

Role of BCAAs in Cycling Nutrition

12min

Exploring the Implications of Amino Acid Blends and Protein Synthesis During Exercise

2min

Understanding Protein Turnover and Muscle Gains

4min

Exploring Muscle Protein Synthesis, Recovery Drinks, and BCAA Intake During Training

2min

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// TOPICS COVERED

(0:00) Welcome!

(0:25) Is sodium loading necessary, and if so, how is it best done?

(36:33) How training increases plasma volume

(43:58) Should you ingest protein during rides

// RESOURCES MENTIONED

- Precision Hydration PH1500: https://www.precisionhydration.com/us/en/products/ph-1500-electrolyte-drink-mix/

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