All About Nutrition
#1551
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FIFY.
And yes, it is good. I drink quite a bit beer, and would like to lose some weight, like up to 10lbs. I'm sitting at a "chubby" 160 right now, and I know from college that I can get down to 150 or even slightly under before I start feeling weak.
When I find myself in drinking situations, I may try to start opting for a neat pour or pour on the rocks myself. I like bourbon/rye/scotch (whiskies), tequilas and cognacs as well - other liquors I prefer to mix.
And yes, it is good. I drink quite a bit beer, and would like to lose some weight, like up to 10lbs. I'm sitting at a "chubby" 160 right now, and I know from college that I can get down to 150 or even slightly under before I start feeling weak.
When I find myself in drinking situations, I may try to start opting for a neat pour or pour on the rocks myself. I like bourbon/rye/scotch (whiskies), tequilas and cognacs as well - other liquors I prefer to mix.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#1552
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I'm also fairly certain there used to be an Alcohol Status thread...
Anyways, back on topic, I'm gonna eat a bagel with CC, heirloom tomatoes, red onions and lox salmon after my upper body WO at lunch today.
Starting in 5,4,3,2...
Anyways, back on topic, I'm gonna eat a bagel with CC, heirloom tomatoes, red onions and lox salmon after my upper body WO at lunch today.
Starting in 5,4,3,2...
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#1553
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After reading through this thread the amount of protein suggested for endurance athletes is pretty damn high. While higher protein intake can lead to increases in blood nitrogen levels, increased protein synthesis, and a higher spike in anabolic activity, there is no research that demonstrates that high amounts lead to increases in cellular signaling that is required for adaptation to endurance activity. Moreover, increases in anabolic activity and even MPS do not necessarily lead to expedited localized recovery. Basically a wordy way of saying that after a certain point there is almost no use in increasing protein intake especially as it is a non energetic macronutrient for the most part.
The recommendations of 1.2-1.6g/kg/day make the most sense with a normal diet of ~50%+ of CHO since the general insulin sensitivity increases that we get from endurance activity makes it easier to absorb and store CHO as glycogen. A side effect of this is an amplified MPS and insulin signaling response from even low amounts of protein will increase the net effect of ingested protein.
The myths about protein amounts and timing are one of the greatest current fallacies being propagated by terrible coaches that have no real knowledge of how to read a peer reviewed journal article or extract. Most are applying bro science from resistance/strength sports that was discarded 10 years ago and are claiming that its somehow relevant now. The current body of literature regarding protein recommendations in endurance sports has not changed in quite some time and since most money for such studies is coming from sports bodies or academic institutions with a focus on short/strength sports the study protocols study those exercise modalities. Considering the relatively low forces exerted on the pedals during cycling and the fact that its not often a very significant type II fiber stimulus people really shouldn't apply these findings and should instead focus on getting in stuff that actually fuels what they do.
Lots of protein does lead to really large, solid logs though. Better than the salad shooters I got when I started eating more leafy greens.
The recommendations of 1.2-1.6g/kg/day make the most sense with a normal diet of ~50%+ of CHO since the general insulin sensitivity increases that we get from endurance activity makes it easier to absorb and store CHO as glycogen. A side effect of this is an amplified MPS and insulin signaling response from even low amounts of protein will increase the net effect of ingested protein.
The myths about protein amounts and timing are one of the greatest current fallacies being propagated by terrible coaches that have no real knowledge of how to read a peer reviewed journal article or extract. Most are applying bro science from resistance/strength sports that was discarded 10 years ago and are claiming that its somehow relevant now. The current body of literature regarding protein recommendations in endurance sports has not changed in quite some time and since most money for such studies is coming from sports bodies or academic institutions with a focus on short/strength sports the study protocols study those exercise modalities. Considering the relatively low forces exerted on the pedals during cycling and the fact that its not often a very significant type II fiber stimulus people really shouldn't apply these findings and should instead focus on getting in stuff that actually fuels what they do.
Lots of protein does lead to really large, solid logs though. Better than the salad shooters I got when I started eating more leafy greens.
#1554
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As much as I love Louisiana food, I would effin' kill for some lox and bagels. I haven't had any since my last time in Germany. (Okay, it wasn't bagels, it was brötchen.)
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Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
#1555
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it was yummy.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#1556
Not actually Tmonk
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Location: San Diego, CA
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also, I don't like capers.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#1557
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On a rest day:
5:00am. 10oz milk with some strawberries and 10grams of protein powder as soon as I get out of bed
6:00am. After the morning glory and washing up, breakfast consisting of 3:1 or 4:1 carb to protein ratio depending on the dish. This is composed of either beef curry or Pasta with Turkey and Marinara sauce
9:00am. Couple of toasted whole wheat bread slices with peanut butter and strawberry jam
12:00pm. Lunch usually consisting of 3:1 or 4:1 carb to protein ratio depending on the dish. Sometimes, chicken thigh with potato, and other times Korean BBQ beef with rice.
3:00pm. Either the same milkshake recipe (see 5:00am), or Couple of toasted whole wheat bread with peanut butter and strawberry jam
6:00pm. Dinner usually consisting of 3:1 or 4:1 carb to protein ratio depending on the dish.
On days when I'm riding (3-4 days out of the week) or in the gym (couple of weekdays):
Same schedule as above except the 9:00am snack would be replaced with energy bars and bananas either on the bike or in the gym.
5:00am. 10oz milk with some strawberries and 10grams of protein powder as soon as I get out of bed
6:00am. After the morning glory and washing up, breakfast consisting of 3:1 or 4:1 carb to protein ratio depending on the dish. This is composed of either beef curry or Pasta with Turkey and Marinara sauce
9:00am. Couple of toasted whole wheat bread slices with peanut butter and strawberry jam
12:00pm. Lunch usually consisting of 3:1 or 4:1 carb to protein ratio depending on the dish. Sometimes, chicken thigh with potato, and other times Korean BBQ beef with rice.
3:00pm. Either the same milkshake recipe (see 5:00am), or Couple of toasted whole wheat bread with peanut butter and strawberry jam
6:00pm. Dinner usually consisting of 3:1 or 4:1 carb to protein ratio depending on the dish.
On days when I'm riding (3-4 days out of the week) or in the gym (couple of weekdays):
Same schedule as above except the 9:00am snack would be replaced with energy bars and bananas either on the bike or in the gym.
#1558
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I've been searching for a good snack food because I will put away endless amounts of food.
High nutrient? Any nut or seed. Kale chips. If I wake up prematurely hungry, a spoon of peanut butter is perfect. My favorite bedtime snack is plain low fat Greek yogurt with chocolate whey, flax or chia seeds, maybe a little granola, and frozen blueberries. Hay-vahn.
Low calorie? I gotta try the broccoli with salsa idea. Raw air popped popcorn isn't bad, but the volume I can suck down is like 600 calories. Tea and water help with fullness sometimes.
High nutrient? Any nut or seed. Kale chips. If I wake up prematurely hungry, a spoon of peanut butter is perfect. My favorite bedtime snack is plain low fat Greek yogurt with chocolate whey, flax or chia seeds, maybe a little granola, and frozen blueberries. Hay-vahn.
Low calorie? I gotta try the broccoli with salsa idea. Raw air popped popcorn isn't bad, but the volume I can suck down is like 600 calories. Tea and water help with fullness sometimes.
Trader Joes sells Frozen mango. That is awesome in greek yogurt aswell.
Shaws / most large super markets carry 'pico de guaco' AKA Guacamole mixed with fresh salsa. It is pretty low calorie but still fills that decadent dip need.
Carrots are awesome but I have overdone it on them and changed my natural hue, be careful.
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