Erik Voldengen
So what type of fat are you supposed to eat if you are
not hitting 20-25%? I'm no going to go eat a stick of
butter.
My father had a heart attack in his 50s, and he used to
run many times a week. So I'm assuming I need to be very
careful or the same could happen to me. I really don't
want to have a heart attack when I get older, so I wonder
what I should do.
-Erik
-----Original Message-----
From: Renata Hahn [mailto:renat-@altavista.com]
Sent: Tuesday, January 22, 2002 10:28 PM
To: ob-@topica.com
Subject: Re: [OBRA Chat] nutrition
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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:
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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)?
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