Diet, simple explanations please
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krazyfranco posted 13 weeks ago.
This is basically from memory, and I could probably provide a better answer after consulting a textbook I have at home, but...
Carbohydrates are the primary source of fuel for your muscles during exercise, especially intense exercise. It is the most efficient energy source (more efficient than fat or protein) for your working muscles. As such, its important to have adequate stores of carbohydrates before going for long runs/bikes/swims/etc. Its also why we replace carbohydrates during workouts via Gu, Gatorade, etc. Estimates vary, but a reasonable figure is 60% of your caloric intake per day should come from carbohydrates.
Protein is less important as a fuel source but more important for building muscle. It is important to have adequate amounts of protein in your diet while exercising to recover well from workouts. A ballpark figure is that you should eat around 1.8 grams of protein per kilogram of body weight per day. Timing of protein intake has also been show to be critical - taking in protein as soon as possible after a workout can help speed recovery. Many people take in 10-20 grams of protein after a workout. Maybe 25-30% of your caloric intake per day should be protein.
Fat is important too, both as an energy source during rest and less intense exercise, but also to maintain a healthy nervous system, to make cell membranes, and a bunch of other stuff. Some fats are better than others (saturated << unsaturated), and good fats should make up 10-15% of most diets.
Hope this helps!
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Warrior posted 13 weeks ago.
Cheers KrazyFranco it hepls huge. as long as no one says different :-)
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jarhead posted 12 weeks ago.
I agree with KrazyFranco. I finally laid out the cash about 2 months ago and saw a dietician. Her recommendation for maintaining weight is a balance diet of the following:
50%- carbs
25- protein
25- fat
Since I am trying to loose weight she wants me to change it to 40% carbs, 30% protein, 30%fat. I'd have to have another consutation with her to remember exactly why, but it go something like you gotta get your body to start burning things other than carbs (ie fat).
Taking in the protein after a great workout is key to recovery and replenishment. Taking in carbs as replenishment will just add back the weight you lost and not aid in recovery. Hope this helps.
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Warrior posted 12 weeks ago.
Since I have asked I have cut way down, perhaps too far down, on carbs, some way by design some by accident. I have chopped the white bread, potato chips( but I can hear them calling me ) and the alcohol is next to none. I wasn't too overweight just a few pounds, 10-15 possibly.
Of course now that I have less pasta over the summer cause it's too damn hot to cook, my primary source of carbs has been cut back a lot. ( usually wholegrain). I have been a salad and either beef or chicken twice a day, with lots of fruit twice a day plus in the morning some cerals, protien drink and vitamins... I have to get more carbs though, I realise I was doing too many carbs not enough protien but I have sort of reversed the trend. Need to find the balance now.... Thanks heaps guys.
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jarhead posted 12 weeks ago.
good to hear. Just remember that Fruit has tons of carbs as well. The carb cut will make your workouts suck because you have NO energy, but just wait till you off the cut and then you will feel supercharged!
Pain is weakness leaving the body.
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Warrior posted 12 weeks ago.
thats exactly what happened yesterday :-)
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tribarwarrior posted 2 weeks ago.
have to add that fat isn't that awesome tasting, juicy sliver on the side of your steak! It's things like Avocado, Nuts, Fish Fats (Omega 3) and Olives etc..
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I am getting confused.
Between carbs and protiens and what they do and then the veggies.
As far as I can figure out, Protien = strenght and Carbs = endurance, or Protien gives you the muscle and carbs make it work. Or something....
So I should have lots of carbs before my run and protien after it.
I dunno anyone got a simple explanation?
Dreams are the stars which charter the course of our lives. Happy the one who follows their dreams