Nutrition for muscle building
#1
Senior Member
Thread Starter
Join Date: Sep 2012
Location: Los Angeles
Posts: 755
Bikes: 2019 CAAD12, 2015 Specialized Sirrus Comp
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 562 Post(s)
Likes: 0
Liked 64 Times
in
46 Posts
Nutrition for muscle building
What do you eat after a strenuous ride, and how long after do you consume it? I'm trying to build muscle strength to improve speed and endurance on climbs and would like to better understand the nutrition aspect.
Thanks,
Robert
Thanks,
Robert
#2
Senior Member
Join Date: Sep 2009
Location: PHL
Posts: 9,948
Bikes: Litespeed Catalyst, IRO Rob Roy, All City Big Block
Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 1332 Post(s)
Liked 398 Times
in
194 Posts
After a long or hard ride, usually a protein drink right when I get home, then ideally some real food after I get cleaned up and changed, maybe an hour or so later. Something nutritious with a good amount of vegetables, protein, and carbs. No need to get complicated. Have food prepared in advance if you don't feel like cooking after rides.
#3
Senior Member
Join Date: Mar 2013
Location: Tucson Az
Posts: 1,678
Bikes: 2015 Ridley Fenix, 1983 Team Fuji, 2019 Marin Nail Trail 6
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 337 Post(s)
Liked 228 Times
in
138 Posts
Honestly, on the weekend, anything that sounds good. Pizza comes to mind usually. I save the healthy eating and muscle building diet for the weight and cardio days at the gym, or my weekday rides. Then it's usually protein with a healthy carb and some veggies.
#4
Senior Member
Join Date: Mar 2010
Location: Seattle, WA
Posts: 23,208
Mentioned: 89 Post(s)
Tagged: 0 Thread(s)
Quoted: 18883 Post(s)
Liked 10,646 Times
in
6,054 Posts
0.8 g protein per pound, sufficient carbs, progressive overload.
#5
Senior Member
Join Date: Aug 2015
Posts: 1,794
Mentioned: 14 Post(s)
Tagged: 0 Thread(s)
Quoted: 1027 Post(s)
Liked 326 Times
in
204 Posts
1. Strenuous rides won't build a lot of muscle (but they likely will make you faster).
2. More muscle and strength won't necessarily make you faster (but it may, and it is good to have for general health reasons). Experts seem to have very differing opinions regarding this.
3. Lifting weights is the best way to build muscle and improve your strength.
4. While there is such thing as a post-exercise "window" where your body absorbs nutrients faster than normal, it really isn't that important in the grand scheme of things for most of us. People who need to recover quickly (like a cyclist in a stage race) need to worry about this, but for most of us, we have more than enough time to absorb all the nutrients we need before our next outing.
5. Regardless of what you do, building muscle generally requires a caloric surplus to be consumed. Your body can't make something out of nothing. Getting stronger can happen without a caloric surplus, but your strength gains will be somewhat limited.
Likes For OBoile:
#6
Senior Member
Join Date: Jan 2010
Location: TC, MN
Posts: 39,520
Bikes: R3 Disc, Haanjo
Mentioned: 354 Post(s)
Tagged: 1 Thread(s)
Quoted: 20810 Post(s)
Liked 9,456 Times
in
4,672 Posts
I'm just curious - are you really lean already? You can increase your w/kg by either increasing you watts or by decreasing your kgs. There's certainly watts to be gained if you haven't done any structured training, but decreasing the kgs might be the lower hanging fruit.
#7
working on my sandal tan
Join Date: Aug 2011
Location: CID
Posts: 22,629
Bikes: 1991 Bianchi Eros, 1964 Armstrong, 1988 Diamondback Ascent, 1988 Bianchi Premio, 1987 Bianchi Sport SX, 1980s Raleigh mixte (hers), All-City Space Horse (hers)
Mentioned: 98 Post(s)
Tagged: 0 Thread(s)
Quoted: 3871 Post(s)
Liked 2,568 Times
in
1,579 Posts
There are a lot of companies trying to sell you the perfect "post-workout" nutritional supplement, which quick-digesting protein and carbs. But if you just eat properly *during* the ride, it'll be in the system when your body needs it.
#8
Senior Member
Join Date: Nov 2015
Location: Music City, USA
Posts: 4,444
Bikes: bikes
Mentioned: 52 Post(s)
Tagged: 0 Thread(s)
Quoted: 2622 Post(s)
Liked 1,429 Times
in
711 Posts
Build muscle strength by riding more. Eat on rides in order to ride more.
Likes For rubiksoval:
#9
Senior Member
Join Date: Mar 2018
Location: North Carolina
Posts: 164
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 81 Post(s)
Likes: 0
Liked 7 Times
in
7 Posts
You will see so much conflicting information online, I'd say just go with common sense. If it was a shorter, less strenuous ride, don't worry about getting food right away. If it was a really hard ride with lots of stress, I'd eat right after/within 30 minutes of stopping. As for what to eat, a good blend of protein, carbs, and fats with food that's dense in micronutrients is the way to go; i.e. meats (assuming you're not vegan/vegetarian), salad, and some carb - pasta, potatoes, whatever.
#10
☢
One word: protein. This is of course strictly anaerobic muscle building which is best done in the gym, and greater than anything you can produce on a ride. Improving your leg strength will most definitely improve your ability to climb.
Fixed.
Although, when I'm in my muscle building mode (right now since you asked), I keep it simple and round to 1.0 g/lb. I hate math.
Although, when I'm in my muscle building mode (right now since you asked), I keep it simple and round to 1.0 g/lb. I hate math.