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The Roadman Cycling Podcast
Fuel Smart, Ride Strong: How Cyclists Can Get Lean & Stay Lean With Alex Larson
Dec 16, 2024
In this engaging discussion, sports nutrition expert Alex Larson, who specializes in helping athletes achieve lean physiques, delves into the delicate balance between weight management and performance. He shares insights on macronutrient ratios, the significance of nutrient timing, and effective caloric deficit management. Topics include the truth about creatine, low-glycemic foods for stable blood sugar, and practical tips for optimizing body composition. Alex also addresses the challenges of dietary choices for cyclists to maintain strength while getting lean.
44:45
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Quick takeaways
- Adequate protein intake is vital for cyclists, with a recommended range of 1.5 to 2 grams per kilogram of body weight to maintain muscle while losing fat.
- Front-loading meals earlier in the day can help cyclists regulate caloric intake, reduce cravings, and enhance overall energy levels throughout their training.
Deep dives
The Importance of Protein for Athletes
Ensuring adequate protein intake is crucial for athletes aiming to lose weight while maintaining performance. The recommended protein intake ranges from 1.5 to 2 grams per kilogram of body weight, which supports muscle maintenance and growth. Athletes should gradually increase their protein consumption to avoid overwhelming their digestive systems, while incorporating it into each meal and snack throughout the day. This approach helps prevent strength and performance declines, allowing athletes to effectively achieve body composition goals.
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