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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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.
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.
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