Renata Hahn
I'm no expert, but I'v been reading a lot of books, many contradicting each other. Dr. Phillip Maffetone would say you are eating way too many carbs, and your system produces a huge insulin release in the blood stream, thus causing all your blood sugar to be stored and go too low. Then your body craves more carbos and sweets....you get very hungry because your blood sugar has dipped too low. If you have been eating lots of carbos, your body is used to getting more and more. Take that away, it craves more. His solution, more protein and fat. He sais eating too many carbos can prevent a higher percentage of fats from being used for energy, and lead to an increase in body-fat storage and greatly diminish performance.
After attending the OBRA convention and listening to the discussion on nutrition,with Burke and others, I bought Suzanne Girards book, "Endurance Sports Nutrition". She suggests eating a training diet based on 3-4gms of carbohydrate per pound of body weight. She goes further into detail based on how many hours you train. 1 hr, 3grams, 2hrs-4grams, 3hrs-5grams (all per pound of body weight, yes, 60% of total calories) Protein, 0.55-0.75 grams per pound. (15-20%). Fat, 0.5g per pound (at least 20%). Then up that 3-4 days prior to an event to 4-5grams of carbos per pound for three days.
You need the Fat to optimize your body to burn it, it's a concentrated sourceof energy, it releases 9 cal/gram (carbos only 4cals/gram). You need to train your muscles to burn fat and spare glycogen (stored carbos) during exercise. Metabolizing fat and carbos requires different sets of enzymes. Highly trained endurance athletes can use more fat and less glycogen at the same intensity level as less fit athletes. (Since you rely on fat as an energy source during long bouts of exercise)
Protein is needed to rebuild muscle tissue, and replace the amino acids oxidized during exercise. Also during long bouts of exercise," when glycogen stores run low, protein is used as fuel, and may contribute as much as 15 % of the energy needed". (from Suzanne's book). So you need protein to maintain lean muscle tissue, not to break it down as fuel. Especially after exercise, you need to eat protein and carbos 15-30 minutes after, to rebuild muscle proteins and replenish glycogen stores. So, the 60-65% carbos, 15-20% protein, 20% fat seems to be the optimal agreed upon amount. Good luck..
Renata
On Tue, 22 January 2002, eric.k-@kingdesign.com wrote:
============================================================
Find the Best Credit Card
The Best Place on the Net to Find the Best Credit Card
Apply Now! Bad Credit, No Credit, Business & Students Cards
Get More Money Now !! Free Gift !
http://click.topica.com/caaafxAaVxiDpaVIPF9a/100bestoffers.com
============================================================
ok I am going to the deep end of the pool here?
who counts their daily calorie intake? and what opinions do you small group
have on proportion of fat/carbs/protein. while I am riding a lot I find that
I generally cruise along at
13% fat
69% carbs
18% protein
I seem to have a hard time going for the Burke suggestion of 15% fat 65%
carbs 25% protein. what would be possible drawbacks of my higher carbs lower
fat and protein regimine? why is it that when I try to increase my protein
portion I feel much hungrier (and tend to eat like mad later in the day)?
============================================================
MONITOR UNIVERSITY: WHAT I.T. MANAGERS SHOULD KNOW
~ Evaluating ~ Specifying ~ Qualifying ~ Supporting
displays. Free for I.T. managers. Click here for the free
Monitor Field Guide.
http://click.topica.com/caaafJwaVxiDpaVIPF9f/MonitorsDirect
============================================================
To respond to the whole group send to ob-@topica.com.
To respond to the list manager send to ob-@teleport.com
To unsubscribe send to obra-uns-@topica.com
Find the best deals on the web at AltaVista Shopping!
http://www.shopping.altavista.com