OBRA: OBRA Chat: RE: nutrition

RE: nutrition

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Pat Sagers

2002-01-28

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I was reading in a training book about the use of sodium phosphate several

days before a race. I had never heard of the practice before and wanted to

hear if anyone had used it and if it really had any positive effects on race

day performance.

Thanks

Pat

-----Original Message-----

From: sandy kenny [mailto:sasha-@aol.com]

Sent: 24 Jan, 2002 8:48 AM

To: ob-@topica.com

Subject: RE: [OBRA Chat] nutrition

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The percent composition of your diet depends on the denominator (total

caloric intake) as well as the numerator (say, fat intake). Hitting a 20-25%

target for fat intake is more important if you are eating close to the

"normal" RDA of energy (kilocalories). 20% of 2500 is 500 kcal or about

55-60 grams of fat per day, of which the experts say no more than 20 should

be saturated fats. Fats are needed for cell synthesis, tissue maintenance,

and hormone balance.

If you're working out strenuously and trying to maintain muscle mass and

glycogen stores, you will need more food than that. If you add protein

(muscle mass) and carbohydrate (glycogen) to your diet, your denominator

increases, but the numerator stays about the same, so the % of fat in your

diet decreases. Some added fat will "sneak" in on the extra buttered bread,

olive oil'd pasta,nuts, or meats, of course. But, if you're concentrating on

high-quality chow, and eating above the RDA for total energy, it's probably

okay to go lower in fat as a total % of your diet by adding mainly carbs and

protein to an otherwise balanced diet.

Exercise, espceially long-term endurance exercise, blunts the insulin

response to simple carbohydrate. Many top ultraendurance cyclists ride for

24-48 hours supplemented mainly by gummy worms and flat Coke. I think this

sounds yukky, but on the other hand my gotta-have emergency fuel is York

Peppermint Patties. I don't see a lot of complex carbs there!

The blunting effect works best if you have been exercising for an hour or

more BEFORE you ingest the carbs.

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I was reading in a training book about the use of sodium phosphate several days before a race. I had never heard of the practice before and wanted to hear if anyone had used it and if it really had any positive effects on race day performance.

Thanks

 Pat



-----Original Message-----

 From: sandy kenny [<A HREF="mailto:sasha-@aol.com">mailto:sasha-@aol.com</A>]

 Sent: 24 Jan, 2002 8:48 AM

 To: ob-@topica.com

 Subject: RE: [OBRA Chat] nutrition



 

============================================================

 Debt Worries? Get Relief Now! Free Online Consultation

 Settle Your Debts for Pennies on the Dollar! We Work For You

 Resolve Your Debt! No Bankruptcy! Attorney Representation

 <A HREF="http://click.topica.com/caaaf0saVxiDpa2jgmZa/NationalDebtNetwork" TARGET="_blank">http://click.topica.com/caaaf0saVxiDpa2jgmZa/NationalDebtNetwork</A>

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The percent composition of your diet depends on the denominator (total caloric intake) as well as the numerator (say, fat intake). Hitting a 20-25% target for fat intake is more important if you are eating close to the "normal" RDA of energy (kilocalories). 20% of 2500 is 500 kcal or about 55-60 grams of fat per day, of which the experts say no more than 20 should be saturated fats. Fats are needed for cell synthesis, tissue maintenance, and hormone balance. 

If you're working out strenuously and trying to maintain muscle mass and glycogen stores, you will need more food than that. If you add protein (muscle mass) and carbohydrate (glycogen) to your diet, your denominator increases, but the numerator stays about the same, so the % of fat in your diet decreases. Some added fat will "sneak" in on the extra buttered bread, olive oil'd pasta,nuts, or meats, of course. But, if you're concentrating on high-quality chow, and eating above the RDA for total energy, it's probably okay to go lower in fat as a total % of your diet by adding mainly carbs and protein to an otherwise balanced diet.

Exercise, espceially long-term endurance exercise, blunts the insulin response to simple carbohydrate. Many top ultraendurance cyclists ride for 24-48 hours supplemented mainly by gummy worms and flat Coke. I think this sounds yukky, but on the other hand my gotta-have emergency fuel is York Peppermint Patties. I don't see a lot of complex carbs there! 

The blunting effect works best if you have been exercising for an hour or more BEFORE you ingest the carbs. 



============================================================

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 Instant calculations, pre-filled tax forms, email

 reminders, To Dos. Click to get your FREE How To Avoid

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NOTICE: This communication may contain proprietary or other confidential business information of Orcom Solutions, Inc. If you are not the intended recipient or believe that you may have received this communication in error, please reply to the sender indicating that fact and delete the copy you received. In addition, you should not print, copy, retransmit, disseminate, or otherwise use the information. Thank you. 

 

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