It's not uncommon to pick up used books on Amazon for 1 cent plus shipping. I recently bought _High Performance Bicycling Nutrition_. The author recommends 60-70% of your calories from carbs and 10-15% from protein. There's $3 shot to hell.
Everything is microbiome right now. I think the most relevant use for fecal transplants will be fighting infections and treating IBDs. Same rationale for treating colitis patients with parasites/nematodes/worms.
Pretty fascinating stuff eh? I've really enjoyed reading about those topics over the past years. From the chemistry side exercise metabolomics is going to drastically change training / coaching soon.
Most of my workouts are early morning, so my recovery meal is nearly always some flavor of Nature's Path cereal and a sliced banana drowning in chocolate soy milk. I haven't noticed any bad side effects (although I am starting to gossip and expect others to read my feelings).
Also, the advice earlier in this thread about pre-ride nutrition seems to conflict with the literature put out by Hammer Nutrition (for example), which states that a pre-ride meal for rides lasting longer than 90-minutes should occur at least 3-4 hours before the ride (and if it's a morning ride, just skip the pre-ride meal and do your normal in-the-saddle nutrition). Yes, I know, Hammer Nutrition is not Mayo Clinic or Johns Hopkins, and it has ulterior motives. But still.
Soy in general has properties that *may* increase estrogen. In our society, it's difficult to completely avoid soy products. It's like HFCS, kinda in everything. So I think that intentionally getting the stuff is going in the wrong direction. I read that Americans eat more soy than the Japanese. That's no small feat.
If you have an issue with dairy, then grab some almond, flax, coconut, hemp, sunflower or whatever milk. I think any of it would be a better choice than soy.
As far as Hammer Nutrition's advice on pre-race feeding. Well, they might be onto something in terms of eating 3 hours prior to an endurance event. That was the approach that I took with my 12 hour MTB race and it worked well. I ate about 700 calories 3 hours prior. The advice of starting on an empty stomach just would not work for me. I know this. I do usually eat about an hour prior to taking off on my long Saturday ride, but 3 hours prior to really hammering. If I tried to do this unfueled, the wheels would be coming off early...about an hour and a half in. Ultimately, you just have to try different things and figure out what works for you.
Start with what rkwaki has written and work from there. I think that's a very good starting point.
I changed my diet about a month ago by incorporating meats like bison, kangaroo, and offal. I cut way back on nuts and no raw nuts at all. Prior to this the only meat that I was eating was fish and eggs. I also get a huge dose of veggies, often lightly cooked instead of a salad, just about everyday. I think this is working well for me. It is much easier to get enough protein and also feel full.
Relatively new breakfast for me. Seems to be a good option. Killed my blender today, so I'm out to get a new one. It makes _a lot_.
My Soylent Green Shake:
· ˝ cup Flax/Almond/Coconut milk
1 medium cucumber, cut up
· 2 handfuls of kale
· 2 handfuls of rainbow chard
· 1 handful of bok choy
· ˝ a small avocado
· 4-5 stalks of celery, cut up
· 1 cored pear
· 1 chunk of de-skinned ginger
· 1 scoop of protein powder
· 6-8 small stalks of asparagus
· Lots of ice
· 4-6 turns of salt out of a salt grinder
· Some chia seeds
· Banana (frozen then slightly thawed if you’ve planned ahead)
· Several handfuls of berries
· A medium apple, cored
· A skinned kiwi fruit
· Several chunks of brocolli
· Several chunks of cauliflower
· A couple cloves of garlic (doesn’t taste so good, but supposedly good for you)
Basically, throw in anything that looks like it’ll fit in the blender until it’s full, then down the hatch!
Anyone have any recipes that are extremely filling and won't break the bank? I find that I am pretty knowledgeable about nutrition and eat extremely healthy but consuming large amounts of food is just awful(one of the main reasons I left bodybuilding really). I do have a very high metabolism but I am consuming a good ~6 meals a day and get the OMG eyes from coworkers on my lunch food volume
6 meals sounds like A LOT for anyone, much less a 160-pounder.. but everyone is different I guess.
I'm not a nutrionist so I'll stop here, but I wonder what the contents of your meals are?
If they are high-carb/low-protein, I would change that.
Rough breakdown of my day.
Meal 1: 4 eggs with toast or yogurt.
Meal 2(only commute days): a bagel with peanut butter or banana with peanut butter
Meal 3: Oatmeal(I eyeball it but ~1cup) with raisens or banana
Meal 4: lunch. Leftovers usually but a lean protein(chicken or turkey meat usually) with a lot of carbs. White rice/brown rice or pasta usually. Sometimes I go mexican. I usually stuff a gallon ziplock back half way or 3/4 full of food for lunch and tie it together and stuff in my jersey.
Meal 5(if commuting): Oatmeal with riaisens or banana
Meal 6: dinner which is same as lunch.
Meal 7: snack when I get home and after I eat dinner. Usually tortilla chips or a nutrigrain bar/banana and peanut butter etc. but I do this before and after dinner.