The great methods are 4 nutritional myths under scrutiny most effective to the best bike us and original-
Best bike us cycling is like any other sport: Over the years, enough generations of tales have accumulated about the right diet to be able to write whole books about it. That most nutritional myths of them just as their origin are just outdated is therefore not surprising. We got the nutritionist Alan McCubbin on board to feel 4 particularly persistent myths on the number.
1- The more, the better (or: Much helps a lot)
Athletes follow this dubious motto with many nutrients. We have often seen professionals who have given themselves an extra dose of protein powder after training, according to the motto: Why not?
Scientifically speaking, this approach to sports nutrition is not recommended nutritional myths. Experts have given athletes in a study, different amounts of protein proteins after training and could at a dose of 20-40 grams, a so-called plateau effect in the formation of new proteins in muscle. Meaning: From a dose of 20 grams of protein no proteins were built up in the muscle but only used as an additional source of energy and partly burned as calories – so the increased amount brought no effect, the maximum effect has already been achieved.
There are many more nutritional examples best bike us of where the plateau effect occurs. The best example is the performance-enhancing effects of caffeine in cyclists, where it makes no difference whether you take the recommended 3 mg per kilo of body weight or equal to the triple dose. The same applies to vitamins and minerals (unless there is a deficiency): twelve studies analyzed the effect of a 1000 mg dose of vitamin C per day, with the result that four test subjects experienced a significant deterioration in performance, in another four, the high dose did not differ or resulted in a slight reduction in performance and may be best bike seat are most important to the cyclist.
2- No nightly carbohydrates
This myth is not only widespread in sports. Alan has had many clients in his time as a nutritionist who proudly claimed that they did not eat starchy dishes for dinner as they already knew that this was one of the main reasons for overweight people.
To understand the saga of the evil nocturnal carbohydrates, we use simple biochemical processes. When carbohydrates are eaten and digested, it is broken down into sugar, which is then absorbed by the stomach and into the bloodstream. Once the sugar is in the blood, two things can happen: it can either be used immediately as an energy source or stored as an energy reserve for later. When you’re on your bike and hammering down tad wheels, most of the sugar is burned directly as an energy source. If not, your body lifts itself up as a glycogen for later on in the muscles, liver, and brain. This glycogen supply is the only “side effect” of carbohydrate intake and at the same time the reason.
If this myth were true, it would make no difference if you treat yourself to a portion of rice or a block of cheese the day before a Tour de France stage – both would have the same effect.
Of course, that does not mean that carbohydrates will not turn out to be fat and lie on your hips. When the glycogen stores are full and you continue the best bike us to indulge in carbohydrates in harsh amounts, the excess nutrients are converted into fats called lip genesis or fatty acid synthesis. However, nutritional myths it is hard to imagine that a semi-active cyclist with a normal appetite will get this synthesis. In addition, if it comes to this process, only 25% of carbohydrates will be burned by the conversion alone.
So should you eat a bowl of rice or pasta every night? It all depends on what your exercise plan (and fitness, of course) looks like. As a nutritionist, Alan’s job is to create nutritional plans for his athletes who make sure that the evening’s diet fits the next day’s activity. Immediately after getting up a long training ride, there is the evening before rich carbohydrates served.
3- Remedies with the slogan “faster into the blood” or “speed up fat burning” improve your efficiency
You just have to take the following statements from sports nutrition manufacturers to heart (translated from English, so they do not sound quite so loose-flaky):
- “Support nutrient delivery of bound glucose polymers, creatine, arginine and amino acids. This helps to establish an anabolic environment in the body and improved ATP production, resulting in more energy in the muscles. “
- “… The purest protein on the planet, extracted using exclusive action exchange technology.”
- “If you use our product, you can be sure that water uptake and storage are better than water alone.”
- “Every gram has more protein than any other protein ever made.”
The language of the manufacturers of sports nutrition, drinks, and dietary supplements is definitely ambitious and tries by all means that the products are purchased. But whether they really achieve an increase in performance is quite another matter. For if these truly remarkable breakthroughs really did exist, would not they be more generally known? In the end, this does not matter, because as a cyclist, I should not care if one protein absorbs faster than others, because the only thing that matters in the end, best bike us is your performance.
And this is where most “miracle products” cannot live up to their promise. There are countless examples of supplements that have some nutritional myths impressive effect (improved XY level in the blood) but have no proven effect on performance. Improved biochemistry or physiology does not always translate into improved performance. In the end, only the power counts. So do not fall for new wonder drugs and trust in the established supplements.
4- Better athletes need more supplements
This myth is also not specific to cycling and actually easy to understand – many think that the more you approach the top of the world elite of a sport, the more crucial the use of dietary supplements because only visible improvements are possible.
Science shows, however, that especially the less trained athletes benefit the most from the popular supplements. Substances such as quercetin, nitrates and beta-alanine achieve much better effects in untrained subjects than in professional athletes.
Quercetin has no proven effect on the performance of a trained athlete.
Why is that? Many nutritionists are confident that supplements will not work for athletes at high levels of fitness because their bodies are already at too high a level through training to allow them to “supplement” anything. Untrained laymen thus have more room to improve themselves at this level, in contrast to the professionals who have already reached their physical limit in this context.
The same is true for the carbohydrates already mentioned the best bike us – for amateurs, the adequate supply before a race is much more important than for professionals since the latter have enough sugar stored as an energy reserve and available on call. Nevertheless, nutritional myths are advisable to increase carbohydrates before a demanding race.