The real value of protein
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Tribro posted 2 years ago.
I don't think they are too low. Remember this is for recovery and replenishment, not total calories for the day. When adding in regular meals (breakfast, lunch, dinner) your calorie intake will be much higher. I think it's also based on a longer workout, you shouldn't need that much if you just did a 30-45 minute run, especially if you're trying to lose BF.
To lose bodyfat you need to focus more on the low intensity training that will utilize fat stores over carb stores.
Quote:
Limiting carbohydrate intake forces exercise intensity to be reduced to a point that relies on fat metabolism for energy production.
You can try doing this by training early in the morning prior to breakfast and staying in that 70% zone. This will help in the relying on fat stores as I understand it. Then be sure to follow formulas for recovery so you can continue to have successful training sessions without going into carb depletion.
I hope this makes some sense and helps. Nutrition can be a very difficult aspect of training to grasp. i'm still learning myself so let me know if have any off or you have other questions.
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JohnieTri posted 2 years ago.
I do train early in the A.M, prior to breakfast, however I'm not consistent enough with my zones. I just can't figure out the nutrition side. Still trying, maybe someday
-Johnie
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Tribro posted 2 years ago.
I think the zones is critical. Keep at it and eventually it will start clicking.
On nutrition, I hear ya :) I think most of us struggle with nutrition because it is a science that is specific to individual needs. I tried to get more nutritional advice on the site, so make sure to read through those: http://www.trifuel.com/triathlon/nutrition/index.php
I'm going to pick up CarMichaels book next and see what he has to say on the subject.
I think we're in a similar boat, I'm trying to lose some extra lbs, while not negatively effecting my training through calorie or carb depletion. What I'm focusing on now is getting in the carbs and majority of calories in that critical post workout window to rebuild and replenish, but meals outside of the window are more fruits, vegies, lean meats (for protein). I try to stay away from carbs from grains except post session. This seems to be working in that I've lost a couple pounds since starting and my workouts haven't suffered due to low energy levels.
The key (for me) is patience and consistency. I need to be consistent with the diet and not falter (did this last weekend :() and be patient in realizing that it may take 6+ months to get to my optimum weight in a healthy manner that allows me to make gains and progress with my training and fitness.
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kylie posted 2 years ago.
I read that one of the big misconceptions is that by training in the morning without eating you use more body fat for energy... (This isn't the same article I'm really thinking of, but has some of the same info:
[url]http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=771)[/url]. "Now, that being said, you have now gone (AT LEAST) 8 hours without food. Your body is not going to be properly fueled for an early morning workout. "
But Then I also see a lot of the other side of the story: http://www.hotlib.com/articles/show.php?t=Two_Great_Ways_To_Burn_Fat_Fast
Perhaps it's a "burn more fat" vs "get in a good workout" difference.
(sorry, somewhat off-topic but the "workout before you eat" advice is now a questionmark for me... not to say I don't do it, but I keep seeing advice on both sides of it and am now just completely confused by it :)).
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MadAustinite posted 2 years ago.
Ahh too many numbers and math, maybe i should finally sit down and work it out. Whats the nutritional value of this? is it just recovery and how does it help?
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JohnieTri posted 2 years ago.
I've never really felt like I was running out of energy in the A.M workouts or had any problems completing them as planned. If I wake up hungry, I'll have something before I head off to the gym (apple, banana, etc) but most of the time I'm just not real hungry at 4:30. But I am going to really pay more attention to the post-workout meal and staying in zone. Thanks for the opinions.
-Johnie
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Robj3411 posted 2 years ago.
I used to be a wake up drink some coffee and maybe some water and go type and it worked fine. But now that I am starting to train longer (more then 90mins) I personally get that empty run down feeling at the end of workouts if I don't eat something either prior or during.
From the article on the homepage titled, The real Value of protein, the following:
"A generalized equation can be used to determine recovery requirements. From experience, most athletes need to consume 0.5 grams of carbohydrate per pound of body weight every two hours for six to eight hours after a workout. Therefore, if you are consuming 240 calories (60g) of carbohydrate after a work out, with the generalized ratio of 3:1 (cabs to protein), 80 calories (20g) of protein should also be consumed."
If I am reading it correctly, according to my own numbers, 160lbs. I should be consuming 426 calories with a breakdown of 80g carbs, and 26.5g of protein post workout. But it says to continue this every two hours for 6-8 hours. With those same figures, every two hours for 8 hours, I should take in 1704 calories, 320 carbs, and 106 protein. I realize fat is not in this equation, but these figures seem way low to me. Although, I haven't lost the bodyfat that I've been wanting to lose either. I guess my question is, should I go with this equation in order to lose that extra BF, or do these numbers seem low?
-Johnie