Eating status
#4626
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personally, i don't get enough fat in my daily diet, so i just eat the whole egg. and the point made about about nutritional qualities inherent in the yolks may be something for you to consider.
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added sugar (in many store-bought peanut butter options) is another reason.
i'm a huge fan of peanut butter, but other types of nuts are considered better for you/better sources of protein. attention to serving sizes is super important when it comes to nuts...and nut butters. so easy to tank a diet that way when one is attempting to get lean.
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you can also use that product (or any number of similar ones) + added water as a direct replacement for peanut butter...i.e., not just powder in a smoothie. definitely isn't as satisfying as peanut butter (taste), but that also means you'll eat a bunch less of it.
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spreading out your protein will also affect satiety throughout a day and can lead to eating less (or less over-eating).
i worked with someone on nutrition who responded really well to the notion that eating too much of a good thing can actually be wasting food if their body is not going to take full advantage of it. this person would never let food spoil or would not throw food away...but they didn't realize that huge amounts of protein in one sitting can amount to throwing the food away. was an interesting perspective.
#4630
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are you trying to avoid fat for any particular reason? seems to be a common reason people choose whites over yolks.
personally, i don't get enough fat in my daily diet, so i just eat the whole egg. and the point made about about nutritional qualities inherent in the yolks may be something for you to consider.
personally, i don't get enough fat in my daily diet, so i just eat the whole egg. and the point made about about nutritional qualities inherent in the yolks may be something for you to consider.
I get plenty of fat in my diet, and I eat a lot of eggs. I've always tried to 'avoid' fat where possible I since I tend to eat about 4 hard boiled eggs with breakfast I don't like to eat all the yolks.
#4631
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i'm a huge fan of peanut butter, but other types of nuts are considered better for you/better sources of protein. attention to serving sizes is super important when it comes to nuts...and nut butters. so easy to tank a diet that way when one is attempting to get lean.
in fact, that's exactly what i'm focusing on for my current weight loss goals.
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there is truth to this--it's definitely possible to eat more protein than one can process at a time.
spreading out your protein will also affect satiety throughout a day and can lead to eating less (or less over-eating).
i worked with someone on nutrition who responded really well to the notion that eating too much of a good thing can actually be wasting food if their body is not going to take full advantage of it. this person would never let food spoil or would not throw food away...but they didn't realize that huge amounts of protein in one sitting can amount to throwing the food away. was an interesting perspective.
spreading out your protein will also affect satiety throughout a day and can lead to eating less (or less over-eating).
i worked with someone on nutrition who responded really well to the notion that eating too much of a good thing can actually be wasting food if their body is not going to take full advantage of it. this person would never let food spoil or would not throw food away...but they didn't realize that huge amounts of protein in one sitting can amount to throwing the food away. was an interesting perspective.
https://en.wikipedia.org/wiki/Deamination
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Everyone respond to different diet/nutrition cues, it seems.
#4635
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there is truth to this--it's definitely possible to eat more protein than one can process at a time.
spreading out your protein will also affect satiety throughout a day and can lead to eating less (or less over-eating).
i worked with someone on nutrition who responded really well to the notion that eating too much of a good thing can actually be wasting food if their body is not going to take full advantage of it. this person would never let food spoil or would not throw food away...but they didn't realize that huge amounts of protein in one sitting can amount to throwing the food away. was an interesting perspective.
spreading out your protein will also affect satiety throughout a day and can lead to eating less (or less over-eating).
i worked with someone on nutrition who responded really well to the notion that eating too much of a good thing can actually be wasting food if their body is not going to take full advantage of it. this person would never let food spoil or would not throw food away...but they didn't realize that huge amounts of protein in one sitting can amount to throwing the food away. was an interesting perspective.
So of course the post about max rate of protein absorption was of concern. Reading a bit on that, however, it sounds like you actually do pretty much digest/absorb your entire protein dose (for the most part- more so if in liquid form and less so if there's fiber in the drink). Its just that if max protein absorption rate is 10 gm/hr, and you take in a dose of 25 gm all at once, it will take you a few hours to get it all digested/absorbed, not that protein consumed in excess of 10 gm will be wasted. Maybe absorption rate is important if you care when those amino acids/protein reaches your muscles relative to your workout. But not that you're missing part of the dose.
However, none of which is the point of this post, I just thought that stuff was interesting. My question is: does anyone have any good insight into what the optimal protein and carb doses are for a recovery drink? Not the ratio of one to the other, but the ideal absolute amounts of each on a gm/kg BW basis? I'm not sure by any means that I have my doses right. Things are going fine overall with both the cycling and the weight loss. But I always wonder if I could do better.
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However, none of which is the point of this post, I just thought that stuff was interesting. My question is: does anyone have any good insight into what the optimal protein and carb doses are for a recovery drink? Not the ratio of one to the other, but the ideal absolute amounts of each on a gm/kg BW basis? I'm not sure by any means that I have my doses right. Things are going fine overall with both the cycling and the weight loss. But I always wonder if I could do better.
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if you look at the science it will tell you nutrient timing doesn't really matter as long as your daily macros are where they should be. The notion of a window of time for optimal absorption pails in comparison to actually getting the right mix of protein/carbs/fat.
The actual question was: what dose for protein and carb in the recovery drink, gives that I'm going to have it as my practical breakfast anyway?
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I have no advice for dosage but have read (Friel) that as we age, we need proportionately more protein and less carbohydrate.
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I think it is possible to waste expensive protein by taking too much at once. However, I don't think a huge protein bolus is equivalent to "throwing away food." Once the protein requirements are met and/or the rate of protein uptake is maxed out the excess protein is deaminated or consumed by gut flora. So you still get most of the calories just in the form of metabolic byproducts and bacteria crap (which may or may not be good for you depending on your microbiome).
https://en.wikipedia.org/wiki/Deamination
https://en.wikipedia.org/wiki/Deamination
#4642
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any evidence/studies to support that? i've been under the impression that for the most part anyone who eats a "clean" (i.e. mostly whole foods) diet is probably getting plenty of protein.
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Effects of recovery beverages on glycogen restoration and endurance exercise performance. - PubMed - NCBI
Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages
Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. - PubMed - NCBI
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Here are a few links for you. Looks like you want 0.8 to 1.2g/Kg Carb and 0.2 to 0.4g/Kg Protein.
Effects of recovery beverages on glycogen restoration and endurance exercise performance. - PubMed - NCBI
Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages
Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. - PubMed - NCBI
Effects of recovery beverages on glycogen restoration and endurance exercise performance. - PubMed - NCBI
Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages
Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. - PubMed - NCBI
Mmm this morning's recovery drink was Raspberry Greek-Yogurt. Very tasty.
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Here are a few links for you. Looks like you want 0.8 to 1.2g/Kg Carb and 0.2 to 0.4g/Kg Protein.
Effects of recovery beverages on glycogen restoration and endurance exercise performance. - PubMed - NCBI
Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages
Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. - PubMed - NCBI
Effects of recovery beverages on glycogen restoration and endurance exercise performance. - PubMed - NCBI
Recovery from Cycling Exercise: Effects of Carbohydrate and Protein Beverages
Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. - PubMed - NCBI
Good thing my recovery drinks are tasty and that I'd drink them even if I weren't trying to recover.
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Haha. the second article you link is the only one that looks at different proportions of macronutrients in recovery drinks and it concludes that it doesn't really matter. And sadly, none of the studies look at any kind of performance outcome, which quite honestly is the only thing that matters. Personally, I'd draw no conclusion from any of those articles as to what I should drink, but I'll bet what I'm doing ultimately derives from studies like this.
Good thing my recovery drinks are tasty and that I'd drink them even if I weren't trying to recover.
Good thing my recovery drinks are tasty and that I'd drink them even if I weren't trying to recover.
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I'm still moving and that book - Fast After 50 - is somewhere in my stuff at the new house. My questionable memory tells me that it was an opinion, admittedly without external evidence.
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I'm old. That said, after each race, I had a recovery shake with about 35g of protein within an hour after the finish. It definitely helped with DOMS. My race weight was 65kg.
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It sounds like you were not concerned about carb content?
There may well be a different ideal for different cyclists, based on age, gender, and variability in physiology. It's interesting when you look at a lot of these studies to see what their endpoint is. They might compare a drink to no drink and then look two hours later at which drink resulted in greater glycogen deposition in muscle. But in a post-workout scenario, the amt of glycogen 24 hours later would be more relevant. But even that does not speak to any kind of performance-outcome, for example was the drink group of cyclists better able to complete the next workout than the non-drink group of cyclists?
There are plenty of smart people in the world of cycling and I'll bet there are more relevant studies out there. It would just take a lit search that I don't really have time for to make sense of it. And quite honestly, someone smart in the field of exercise physiology would do a far better job than me weeding out the flawed papers and focusing on the gems.
#4650
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I personally have a hard time with recovery drinks that have a lot of carbs in them, my case is a little different than the majority of people here though... Certain kinds of carbs make my sugar go way high, so my "recovery" drink is typically just protein. 30-60 grams depending on the workout/race.