The Roadman Cycling Podcast

Fuel or Fail? The Food You Should Rethink Immediately - Cycling Nutritionist Uri Carlson

Nov 18, 2024
Guest
Uri Carlson
Uri Carlson, a renowned cycling nutritionist who has worked with top athletes, shares eye-opening insights into fueling strategies crucial for endurance sports. He discusses a common food that's likely slowing athletes down and highlights the importance of balancing carbohydrates and protein for recovery. Carlson offers practical tips on post-ride nutrition, advocating for simple options like chocolate milk. He also emphasizes the need to listen to hunger cues and navigate food relationships, ensuring cyclists can maximize their performance effectively.
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ADVICE

Prioritize Carbs, Not Protein

  • Prioritize carbohydrates over protein for endurance recovery.
  • A 4:1 carbohydrate-to-protein ratio is ideal post-workout.
INSIGHT

Protein's Double-Edged Sword

  • Protein can slow carbohydrate digestion, preventing blood sugar spikes and crashes.
  • This makes it useful for sustained energy during long rides or ultra-events.
ADVICE

Carb Intake Guidelines

  • Aim for 2g of carbs per kg of body weight after 1-3 hour efforts.
  • Double that to 4g/kg after efforts lasting 4+ hours.
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