EMia-@aol.com
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I am a Registered Dietitian.
Optimal nutrient distributions for endurance athletes:
55-60% carb
25-30% fat
1.2-1.5 gr pro/kg body weight
I have never heard of giving x number of carb grams per pound of body weight.
That theory yields far too much carb.
Those "insulin response theories" are not evidence-based and I would use some
caution when evaluating such claims/theories. In obese individuals with Type
2 diabetes, the hallmark of that disease is insulin resistance and I don't
think that's applicable to most of OBRA-land. I would ignore any literature
that discussed that in athletes. Carbs are carbs and eventhough one should
get the bulk from complex carbs (starches), simple carbs (sugars) are also
necessary in the overall blend. Foods that naturally contain sugar as the
type of carb include fruit, milk and vegetables. It's the added "junk"
sugars that get can add up to excessive and non-nutritive amounts and that
have spawned the insulin-response ideas.
Good sources of fat include monounsaturated fats and omega 3 fatty acids:
Mono's are olive oil, canola oil, nuts, seeds and avocado. Omega 3's are
fish, soy, canola, flax fats. Don't under-do fat, it's am important nutrient
just as carb and pro are.
Hope this helps.
Emily Miazga
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<FONT FACE=arial,helvetica><FONT SIZE=2 FAMILY="SANSSERIF" FACE="Arial" LANG="0">I am a Registered Dietitian.<BR>
Optimal nutrient distributions for endurance athletes:<BR>
<BR>
55-60% carb<BR>
25-30% fat<BR>
1.2-1.5 gr pro/kg body weight<BR>
<BR>
I have never heard of giving x number of carb grams per pound of body weight. That theory yields far too much carb. <BR>
<BR>
Those "insulin response theories" are not evidence-based and I would use some caution when evaluating such claims/theories. In obese individuals with Type 2 diabetes, the hallmark of that disease is insulin resistance and I don't think that's applicable to most of OBRA-land. I would ignore any literature that discussed that in athletes. Carbs are carbs and eventhough one should get the bulk from complex carbs (starches), simple carbs (sugars) are also necessary in the overall blend. Foods that naturally contain sugar as the type of carb include fruit, milk and vegetables. It's the added "junk" sugars that get can add up to excessive and non-nutritive amounts and that have spawned the insulin-response ideas.<BR>
<BR>
Good sources of fat include monounsaturated fats and omega 3 fatty acids:<BR>
<BR>
Mono's are olive oil, canola oil, nuts, seeds and avocado. Omega 3's are fish, soy, canola, flax fats. Don't under-do fat, it's am important nutrient just as carb and pro are.<BR>
<BR>
Hope this helps.<BR>
<BR>
Emily Miazga </FONT>
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