Let me throw some things I try to do out there and you guys can comment on whether or not I am on the right track, and/or add to my list: * Choose whole grain over white processed / refined carb products * Stay as natural as possible * Choose good fats (i.e. nuts, olive oil, omega3's). * Keep simple sugars (i.e. fruit) to 10% or less of your daily carb intake * take it easy on meat products, and fish rules over all others. * Eat plenty of vegetables. * Take a multivitamin every day
It seems that I need a minimum of 3000 calories a day to maintain my weight. Some days I eat much more than that. I am aware that I need to reduce my carb intake. How is it possible to maintain my current weight if I reduce my carb intake significantly?
Rer, Could you explain in detail the difference between the carbs that help fat burning and the carbs that may inhibit? Possible to get examples of what carbs to eat and what carbs to stay clear from? Thanks John
Dave, What have you seen in your work with people in terms of eating carbs during a run? Eating before a run? Also, what about the research that says you need carbs and protein in a 4:1 ratio right after a run? Thanks. --Jimmy
...If your aerobic system is working well, you should not need food right after a run. Right after a race or anaerobic effort is different ...
What's a good way to determine when to eat/drink food after a training run? I'm never (almost never) hungry after a training run, but I've heard presentations by nutritionists emphasizing the "eat x and y within z minutes of finishing your run..." etc. I've tried that, but I still have the nagging feeling that eating when I feel no need to will be counterproductive to training my fat-burning metabolism. I said "almost never" hungry after a training run, but a possible exception is a 3 1/4 hour run after 18 hours with no caloric intake a few weeks ago. The chilli at the food booth in the park smelled so good that I just had to have a bowl (with cheese.) My training runs are all easy or "easier", where easy is the point at which my RER (is this a pun?) is ready to start going above 0.76, and is also the point at which my max "fat Calories burned per hour" happens. So even in a 3 hour training run, I'm burning less than 400 Calories of carbs. Is it ok to do as I feel, and wait a while before eating or drinking any "food"? I have the feeling at the end of a training run that my body is perfectly fine just continuing to do what the metabolism has been doing during the run, and it doesn't need a bunch of "food" to take it out of that mode. Also, am I doing a bad thing by going for a run when I haven't eaten for a while? I often do 2 - 3 hour training runs when I have not had any caloric intake for e.g. 18 hours... Thanks for any feedback you can give me, Gino
As far as my own diet. I use a 60% carb, 35% protein, 15% fat mix. I use Calorie Count Plus to keep track. If I go lower to 55% and below, my performance starts to suffer. Just something I noticed. I run 50-70 miles per week. The carbs I eat are probably 95% complex carbs like apples, bananas (after runs), spinach, tomatoes, veggies, brown rice, high-fiber whole wheat pasta and bread, oatmeal and high fiber shredded wheat cereal. I allow myself 100% whole wheat Aak-maak crackers as snacks (with almond butter), and a yogurt pop as a dessert. I do have ice cream on occasion because what would life be like without ice cream? Ice cream is necessary for mental well being. Proteins and fat come from eggs, walnuts, almond butter, tofu, chicken, fish, and olive oil. Eggs is the main protein source, as I usually only eat chicken and fish on the weekends. I use egg whites mostly and do a few whole eggs a week. I take 2-4 grams of fish oil daily. I drink lots of fresh black, organic coffee. I don't consider this a vice, but a healthy thing to do. Plus, I love it. I have absolutely no trans fat, high fructose corn syrup, artificial sweeteners, or monkey brains in my diet. I eat organic fruits as well. This is what works for me. I feel healthy, full of energy, and my performances seem to be doing fine when I am fit. My MAF tests suggest that my fat-burning has increased. Doesn't mean this will work for you. --Jimmy