Ideal Carbohydrate and Protein Ratio

Hi Shawn, here is the reply from Kelli.  Thanks for the question.

Hi Shawn,Thanks for the comment.  And, a big congrats on your weight loss so far!  You’re exactly right…my recommendations are for a cyclist’s whose primary goal is to improve at cycling.  However, many cyclists’ primary goal is to lose weight and improve health.  And, of course, there are many who want to do both (this is where it can become tricky).  If focusing mainly on fat loss (and being willing to slightly less power/stamina on the bike while losing fat), I advise my clients to reduce fuel on the bike from simple sugars.  Instead, they can ride for up to 90 minutes without fuel, and beyond 90 minutes with carb or sugar-free drinks such as NUUN or Camelbak Elixirs (these provide electrolytes and fluid without as many carbs).  Then, for longer rides, I work with them on foods that still promote some energy while promoting fat burn – and, as you’ve pointed out, these are usually lesser amounts of carbs.  They may still use carbs like maltodextrin, but much fewer than the full 40-60+ grams per hour (often just 15 grams per hour).  They also often use “fast” proteins such as whey, even at a ratio as low as  1:1 carb:protein – we see how it feels the them in terms of energy, any digestive issues, recovery, and we monitor continued fat loss.  These cyclists should also use a lower-glycemic index meal with less carbohydrates and more protein ~3 hours before the ride rather than a pre-training fuel snack of more carbohydrates 30-60 minutes before the ride.  They can also focus on recovery with just 15 grams of carbs, 15-30 grams of protein, and organic coconut oil (rather than higher amounts of carbs).    As weight/fat is lost, strength:weight is increased, and cycling is usually improved anyway!  For someone who wants to do both (improve at cycling and lose weight), I work with them to decrease overall carbohydrates and especially refined ones on a daily basis with the balance shifted to more healthy proteins and healthy fats.  Then, we still use training fuel from carbs, especially before, the ride, during any ride >90 minutes and in recovery.   Subsequent meals are back to the lower amounts of carbs, especially refined, and more proteins and healthy fats. It sounds like you’re doing a great job with improving your health!  Thanks again and keep it up!Kelli, RD