optimal levels of carbs/proteins/fats/etc?
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tsilcyc posted 43 weeks ago.
Each person has different needs. Personally, I don't have weight issues so I tend to eat what I want as long as it is healthy. I eat lots of fruit and veggies, mostly chicken, some fish, I try to stay away from red meat (even though I love it), and I try to keep a good variety in my weekly meals.
I think it helps if you can cook your own meals because then you can choose what is going into what you're eating.
Here is the new guideline from the USDA...
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n00b posted 43 weeks ago.
Hi tsilcyc, thanks for the post
Every now and then i read that too much fruit is 'bad' due to the amount of fructose in it. Is there any truth to this? and what do they mean by too much?
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tsilcyc posted 43 weeks ago.
Moderation is the key. I wouldn't build a diet around fruit. Just make sure you have a balanced diet which includes fruit.
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TryScott posted 43 weeks ago.
I have a book with 3 different meal plans. The one they call the Fat Shredder is 50% protein, 30% carbs, and 20% fat. The information I had on the plan said to not do this for more than 4 weeks since it is hard on your kidneys to turn fat into energy. I never read the details of the Atkins or South Beach diets, but it's the same concept of ketosis.
Second plan claims to be more long term. It's 40% protein, 40% carbs, and 20% fat. They say to use this as long as you want, unless you start lacking energy.
The last plan is named Endurance Maximizer, and is 20% protein, 60% carbs, and 20% fat. The book makes it sound like your body won't need this many cabs on recovery weeks, and in the off season.
I think that more important than fat/carb/protein percent, is the quality. Most of the carbs should be complex, and most of the simple carbs should be from fruits and natural sources. Fats are essential, but avoid saturated fats.
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Triguy98 posted 43 weeks ago.
As an athlete, you need to throw thos crazy protein first diet books out the window. Invest in sports nutrition books that are based on sound exercise science. None of the books I have read advocate for the higher protein diets. They actually place those diets in the "fad diets" section and higly recommend atheltes stay away from them.
These books recommend diets of 50- 65% carbs, and 150- 75g of protein per day.
A recent study of elite runner's diets showed that the Kenyans and others that were faster than the Americans were consuming far less protein and more carbs. Remeber that carbs arent what make you fat. Eating too much makes you fat. Even if all your carbs are refined white breads and pastas, if you dont eat too much, you will not get fat. You wont be as healthy as you could be due to the nature of your foods.
Figure out your caloric needs for the day and recovery. Thats the most important thing. Then work on the quality of the foods you consume.
Life is short. Play hard and get dirty doing it.
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fpugsley posted 43 weeks ago.
0.8-1.0g of fat
5-7g of carbohydrates
1.2-1.8g of protein
per kg of body weight per day for highly active athletes.
Remember PER KILOGRAM, so convert your body weight to kg from pounds first.
I am pretty sure that Triathlete Mag had this in it, or somewhere else reputable. It really works for me when i get some big weight drops and loss of energy. I have a spreadsheet that I can use to enter everything I eat, and that makes it easy to see where I am lacking.
Also remember that 1g of fat has 9 calories, and protein and carbs have 4 calories per gram. This means i get to (have to) eat 3100-4280 calories a day.
This works for me, it might not work for everyone!
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n00b posted 42 weeks ago.
hi all thanks for the replies again. I saw a couple posts re: calorie intake needs and how much is being burnt off, think ill definitely look into that and work backwards.
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RB12 posted 42 weeks ago.
Guys, good comments here. Just some thoughts to help with nutrition:
according to the joint publication of the American College of Sports Medicine (ACSM), American Dietetic Association (ADA) and Dieticians of Canada (DC)
PROTEIN:
endurance athletes 1.2 - 1.4 g / kg body weight
strength trained athletes 1.6 - 1.7 g / kg body weight
author's comment
"some good references feel 1.8 - 2.0 g / kg body weight may be beneficial for some strength athletes."
CARBS:
6-10 g / kg body weight.
FAT:
15-25 % of cals.
CALORIES:
Your aggregate calorie intake will be variable based on body composition, training and other daily activity. There are a lot of calculators on the web to help compute your maintenance level (not gaining or loosing weight) of cals, here are two:
http://www.bodybuilding.com/fun/issa64.htm
http://www.bodybuilding.com/fun/idssports3.htm
You can then use free services like fitday.com and input your diet and tweak it to meet your caloric needs as well as your proper percentage of fat/carbs/protein
Hi all
looking for some guidance on my diet intake. Right now i have no clue how much carbs/proteisn/fats etc i should take as a minimum or as a maximum for weight loss or even optimal performance.
Is there any rule of thumb or measurement that exists for folks training for tri's?
Thanks