Ask a Cycling Coach Podcast - Presented by TrainerRoad
Recovery Week Nutrition for Cyclists with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 493
Oct 1, 2024
Dr. Kyle Pfaffenbach, a nutrition expert specializing in recovery for cyclists, shares crucial insights on recovery week nutrition. He discusses the challenges athletes face with appetite and meal composition during low-volume training. Key topics include the vital role of high protein intake and carb management. The conversation emphasizes personalized fueling strategies, the psychological aspects of recovery nutrition, and the approach to weight fluctuations. Dr. Pfaffenbach also highlights the continuous nature of recovery and offers actionable tips for optimizing nutrition.
01:05:12
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Quick takeaways
- Adequate protein intake during recovery weeks is crucial for muscle repair, with recommended levels around 1.6 to 2 grams per kilogram of body weight.
- Athletes should maintain a balanced approach to macronutrients, ensuring carbohydrate intake supports brain function while not completely eliminating carbs.
Deep dives
Understanding Recovery Week Nutrition Needs
During recovery weeks, athletes often experience fluctuations in appetite and weight, making it crucial to understand how to adjust nutrition accordingly. It is important to monitor individual responses to load and fatigue while considering factors such as age, gender, and training goals. Athletes may face conflicting advice about whether to increase or decrease food intake during this period, necessitating a personalized approach to fuel recovery without risking excessive weight gain. A coach and nutritionist should help tailor a plan based on previous experiences and individual needs, emphasizing that recovery is not a one-size-fits-all situation.
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