Kyle Pfaffenback Macro Targets
04-29-24, 09:15 PM
#1
Newbie
Thread Starter
Kyle Pfaffenback Macro Targets
Just listened to Podcast 463 in Ask a Cycling Coach, and wanted to discuss his macronutrient targets.
His plan for getting endurance athletes to racing weight is pretty simple.
--Eat ~1.6g protein per kg goal body weight. Goal body weight is no less than current body weight less 5 pounds.
--Eat ~1.3g fat per kg goal body weight. If you are 6 weeks out from your A race and want to really hit it hard, 1.1g/kg but be very careful with rest of eating.
--Fill in the rest with enough carbs so you can perform (not enough eating on the bike, too few carbs, and your body will tell you)
The protein goal doesn't seem aggressive, if protein sources are a part of every meal.
The fat goal looks actually quite easy, and was higher than I expected. At my body weight its about 100g per day. I was surprised how important fat was to his plan for endurance athletes. He talked like it was risky to drop to 1.1.
Thoughts? What are you doing to keep from carrying an extra 5-10 pounds around a race course?
His plan for getting endurance athletes to racing weight is pretty simple.
--Eat ~1.6g protein per kg goal body weight. Goal body weight is no less than current body weight less 5 pounds.
--Eat ~1.3g fat per kg goal body weight. If you are 6 weeks out from your A race and want to really hit it hard, 1.1g/kg but be very careful with rest of eating.
--Fill in the rest with enough carbs so you can perform (not enough eating on the bike, too few carbs, and your body will tell you)
The protein goal doesn't seem aggressive, if protein sources are a part of every meal.
The fat goal looks actually quite easy, and was higher than I expected. At my body weight its about 100g per day. I was surprised how important fat was to his plan for endurance athletes. He talked like it was risky to drop to 1.1.
Thoughts? What are you doing to keep from carrying an extra 5-10 pounds around a race course?
