I am a very keen road cyclist and I get a lot of fella cyclist ask me about eating a lot protein because they are scared they're going to bulk up and gain too much muscle . But I esure their wrong . What you eat is such a big factor in weight loss, because the work the body has to do to digest food makes up about 10% of your calorie expenditure over a day. If You eat more protein the bodyhas to work much harder to process that ; It doesn't have to invest to much to digest carbs and fat. If you think about going for a really big meat eat and getting the meat sweats , that's you heating up because you're having to work to digest that food. On the other side, fat is a super- efficient fuel source ane the body can digetit easily. A lot of people at the moment are on highfat/lpw carb diets - and while being in a low carb state does help fat oxidisation, it's worth remembering that fat is also really efficient at being stored. So , a really high fat diet might not always be beneficial, especially if it leads to being in a surplus , which is easier to do with fat. As well as having a higher thermic effect, protein plays a crucial part in helping us to retain hard-earned muscle and, therefore,cycling power. What's known as your net-protein balance can be either postive or negative; postive being anabolic andin a state of repairand growth, and negative being catabolic and one of breakdown, Regular protein feedings allow us to stayin a positive ballance and prevvent this potentialloss of muscle while in a calorie deficit. Fat mass doesn't have a metabolic upkeep, whereas lean mass does. That's why we need protein to keep our bodies in a anabolic state mostof the day so we won't be breaking down muscle, If we're not breaking it down, we'renot going to lose it in a calorie deficit. If we just put you in a calorie deficit and fed you carbs all day you would start losing muscle because the upkeep costs your body, and your bodywill decide it doesn't need it, so it's important to keep proteinhigh. It's also important to help you recover, so you need to eat enough protein relative to the exercise you'redoing. I set that at a minimum of 1.8or optimally 2g/kg bodyweight, spread throughout the daywithprotein feeds around every three-to-four hourd, which fitsin witha regular dayof breakfast, lunch, afternoon snacks, evening meal and some form of post-workout snack. For all tour fitness and nutritional needs call Stuart Seymour Personal Trainer in Clifton Bristol
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