FromBeyond

I've read online that sweat smelling like ammonia after a long workout comes from your muscles being in a highly catabolic state.
Obviously, this would be bad, especially if you don't want to lose muscle.
Does this happen to you after long rides?
Is the answer simply more carbs?

RChung

It did, after my return to cycling after a long (too long) layoff. It lasted for a short while (I don't remember exactly; perhaps a month?) but as my fitness improved the smell disappeared. I think the answer isn't more carbs; I think the answer is improved fitness.

canklecat

If it persists and your diet is appropriate for your activity, get your kidneys checked out. The only time I've noticed an ammonia sort of body odor in people was in the patients with renal failure in our hemodialysis clinic. But that's an extreme and limited sampling group, not necessarily indicative of ammonia odor in otherwise fit and healthy people.

And keep a journal of your foods, prescription and non-prescription meds, supplements, etc. There might be something in there contributing to the odor. My urine reeks of coffee after drinking coffee, and some supplements, protein powders, etc., affect my body odor, etc. Recently I've noticed a metallic odor in my sweat. Probably due to increasing my iron and mineral supplements after I tested borderline anemic in May. Many folks report the same metallic odor in their sweat after workouts or working outdoors in heat, so it's fairly normal.

FromBeyond

It only happens occasionally at the end of multi-hour cardio-type events, which I've not done much of for the last few years. I used to just ignore it as my peers all had similar experiences, I thought it was normal.

I started commuting 16 miles each way about 3 weeks ago, and I was also lifting weights the first week. I anticipated more ammonia odor, but it's been minimal. Did some research online, just wanted to hear if other cyclists had dealt with it. I believe more carbs is part of the answer, just curious if there's anything I hadn't heard of yet.

For me, the biggest downside of commuting by bike is that I'm losing weight. I worked hard in the gym to gain 15 pounds over the last ~year and now I'm losing weight.

Carbonfiberboy 

No. You're burning protein from your muscles. Try burning protein from your diet. Hard cardio burns not only carbs but also protein (obviously). Give it a try: 30' before a ride, 15g whey protein + 10g sugar in ~6 oz. water. Immediately after the ride, 25g whey protein + 20g sugar in ~16 oz. water. Report back. Quantities are experimental, can probably be improved upon.

After each commute leg, have maybe 15g whey protein + 10g sugar. Mix it up ahead of time. Or the same thing before rather than after, but not both. Weight loss might stop or at least slow..

KraneXL

That's typically the point, unless you're referring to losing muscle, which is not typically an issue (unless there are additional factors) with normal aerobic exercise. Your body will tend to preserve muscle.

On the other hand, many men equate their weight/size with masculinity and therefore, mistakenly believe that a thinner frame is weaker and/or viewed as less masculine.

This reminded me of an incident from several years ago when I asked one of my teachers if he wanted to join me in fasting. He said no, because he didn't want to look weak. To me that sounded peculiar since I was significantly learner than him but in my entire life no one has ever said I look weak.

In fact, I still get regular compliment from total strangers stating just the opposite.

colombo357

The short term solution is yes, you're glycogen depleted at the end of these long workouts and your body is starting to burn muscle. Some quick acting carbs are your best bet - drinks and gels. Better yet, carb up before you hit the wall.

This is the long term solution. With improved fitness comes better fat adaptation. Now you can ride longer and harder burning more fat and you're less likely to become glycogen depleted.

colombo357

You can passively become better fat adapted as your fitness increases.

You can also attempt your morning commute in a fasted state to speed up the process.

https://blog.trainerroad.com/program...sted-training/

FromBeyond

Thanks for the article, Colombo.
I almost never eat breakfast so I'm getting pretty close to that fasted state for the morning ride. And it always feels better to ride (or do any cardio) on an empty stomach.
Bicycling is different from most of the cardio I'm familiar with. It doesn't feel like you're exerting yourself as hard as you are, I assume due to the limited range of motion and muscle movements.
Thanks for the posts and info guys.

KraneXL

Personally, I don't recommend fasted cardio since for many it tends to have a very short rise to diminishing return. Nevertheless, some people can get away with it just fine. You may be one of them.

As to the ammonia sweat, some men (never noticed this in women) tend to have it more than others. Never really understood why. Just don't forget to hydrate.

elcruxio

Last time I had ammonia smelling sweat was when I was undiagnosed with type 1 diabetes... I was also losing weight pretty rapidly back then. If you're feeling more thirsty than usual and need to urinate more / wake up to urinate most nights, you should probably get your blood glucose checked out

Carbonfiberboy 

If you're sensitive to eating before the ride, eat 2-3 hours before if you can. If you can't, eat something like a carby sports bar in the 15 minutes preceding the ride. That'll get your metabolism operational. Then eat to hunger.

Hondo Gravel

After a 3 hour ride today in the heat I smelled like ammonia. I was like you did drink too much beer last night maybe that was it? I had a good ride and felt strong despite the heat I just smelled like ammonia. I ate plenty of carbs before but maybe I depleted them since I was pushing kind of hard today.

79pmooney

I never thought of it as fasting but I used to ride my 45 mile training loop early before breakfast. Woke up at ~5am, on the bike at 5:30, home before 8, fed and at work by 9. That year I was in phenomenal shape. Ate like a horse, probably 4000 cal/day. Worked really well for me. And cutting into my precious sleep to get up an hour or two earlier and eat? How's that work?

Ben

Cyclist0108

It is called gluconeogenesis, and it happens when your body consumes your muscle proteins to produce glucose. The ammonia is generated from amino acids as they are metabolized from your muscle proteins. This happens probably because you don't have much body fat.

I believe more carbs is part of the answer. Eat breakfast. Don't starve yourself before working out.

CyclingFever

Thats pretty damaging to your body long term.

rubiksoval

If you ride slow enough. But if speed/power is your aim, then you need to have some carbs.

At 276 average watts you're burning approximately 1000 calories an hour.

Unless you're fasted. Then you're just bonking.

rubiksoval

It works by not spending an hour or two eating.

Carbonfiberboy 

Doesn't have to be either way. See my last year's post 12 in this thread. Eat something while you get dressed. On the bike, eat high GI carbs. OTOH I don't think there's any evidence that what you did is bad, as long as you eat it back and quickly after the ride, which it sounds like you did. Like rubik says, depends on your goals for that particular ride. I do that sort of stuff as endurance, never go hard for very long without carbs. On many rides I don't eat until I get that uh-oh feeling, then I take some long pulls on my bottle of goodies. Getting more fat adapted is helpful, but I'm not sure there's evidence that doing anything out of the ordinary is necessary, unless one calls "ride lots" out of the ordinary.