Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 05-31-07, 12:06 PM   #1
crash13
Big Ring Circus
Thread Starter
 
crash13's Avatar
 
Join Date: Sep 2006
Location: NorCal
Bikes: Tarmac Expert
Posts: 218
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
What percentage of carbs/protein/fat should my diet consist of?

I just read a few studies that are quite contradictory. I'm trying to nail down what percentage of each food component I should intake daily. Some reports say: 40/30/30, others say 70/20/10....I'm confused...
What works for you? Or, what have you heard?
Any information will be quite helpful!
crash13 is offline   Reply With Quote
Old 05-31-07, 12:21 PM   #2
Enthalpic
Killing Rabbits
 
Join Date: Apr 2005
Bikes:
Posts: 5,124
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Well 40/30/30 is great on days where you don’t work out all that much. However, when you have a big workout day the additional calories should mostly come from carbs. This will shift the percentages significantly.

Say on an off day you ate 2000kcal using the 40/30/30 ratio. That would give you 150g protein. Now on a workout day where you ate 3000kcal and the extra 1000kcal came from sport drinks and gels (straight carbs) you would still have the 150g protein needed but the percentage protein would only be 20%. Clear?
Enthalpic is offline   Reply With Quote
Old 05-31-07, 12:51 PM   #3
aikigreg
Recumbent Ninja
 
Join Date: Jan 2005
Bikes:
Posts: 2,135
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Honestly, so much of that is individual. 40/30/30 will work for most people. For some it's 10/60/30. The best thing you can do is log your food intake (fitday.com will work) for 3 months and log how you feel and your body measurements. Then look at the scale measurements and see if you lost fat or achieved your goals. Then change the diet by 10 percent and go another 3 months. Look again. It takes a good year to figure out how carb tolerant/intolerant you are, but once you get it it's worthwhile.

For me I've learned that on non-training days, I function best when my carbs come from fruit, nut, and veggies only, which ends up being a lower % of total intake. My own non training day looks like 15/55/30.

Ethalpics's post is a great place to start.
aikigreg is offline   Reply With Quote
Old 05-31-07, 02:04 PM   #4
crash13
Big Ring Circus
Thread Starter
 
crash13's Avatar
 
Join Date: Sep 2006
Location: NorCal
Bikes: Tarmac Expert
Posts: 218
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Thanks for the info...I seem to be eating the same amount of calories everyday instead of increasing caloric intake on days that I'm actually riding. (except for a couple gel packets and a bottle of Cytomax). I don't think I'm eating enough lately. I get dizzy when I stand up and light headed within an hour after I eat...
crash13 is offline   Reply With Quote
Old 05-31-07, 02:44 PM   #5
CastIron
Sensible shoes.
 
CastIron's Avatar
 
Join Date: Aug 2005
Location: St. Paul,MN
Bikes: A few.
Posts: 8,799
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Google up the government food pyramid. The only folks offering diet advice who aren't trying to sell you something.
__________________
Mike
Quote:
Originally Posted by cedricbosch View Post
It looks silly when you have quotes from other forum members in your signature. Nobody on this forum is that funny.
Quote:
Originally Posted by cedricbosch View Post
Why am I in your signature.
CastIron is offline   Reply With Quote
Old 05-31-07, 09:52 PM   #6
deolmstead
Member
 
Join Date: May 2007
Bikes:
Posts: 27
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by CastIron
Google up the government food pyramid. The only folks offering diet advice who aren't trying to sell you something.
Actually, the government food pyramid is determined by the US Department of Agriculture. And if you think they aren't selling anything, then I've got a bridge to sell you.
deolmstead is offline   Reply With Quote
Old 05-31-07, 11:19 PM   #7
aikigreg
Recumbent Ninja
 
Join Date: Jan 2005
Bikes:
Posts: 2,135
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by deolmstead
Actually, the government food pyramid is determined by the US Department of Agriculture. And if you think they aren't selling anything, then I've got a bridge to sell you.
And I'm sure all the lobbying groups aren't talking to the USDA at *all!*
aikigreg is offline   Reply With Quote
Old 06-01-07, 01:27 AM   #8
jamesstout
c'mon up front and work
 
jamesstout's Avatar
 
Join Date: Jan 2007
Location: San Diego, ca
Bikes: r5, Diverge, flash f1, ute, Mataro ...
Posts: 212
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by CastIron
Google up the government food pyramid. The only folks offering diet advice who aren't trying to sell you something.
they're trying to sell you everything!
jamesstout is offline   Reply With Quote
Old 06-01-07, 07:42 AM   #9
EJ123
'05 NUEser
 
EJ123's Avatar
 
Join Date: Aug 2005
Bikes:
Posts: 3,370
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I thought it was 40-30-30.
EJ123 is offline   Reply With Quote
Old 06-06-07, 10:13 PM   #10
andre nickatina
not actually Nickatina
 
andre nickatina's Avatar
 
Join Date: Oct 2006
Location: OR
Bikes:
Posts: 4,447
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by CastIron
Google up the government food pyramid. The only folks offering diet advice who aren't trying to sell you something.
HAHA.

i was gonna type up a nice response to this but you guys beat me to it


aikigreg wins the prize for right answer by the way. There really isn't a set macronutrient ratio of what you should eat, contrary to some popular belief held by whatever diet/weight loss book is the flavor du jour. What's actually important in the macronutrients debate is the quality of your macronutrients, for example the quality of your protein (eggs and whey are the best, but a varied diet is crucial), quality of your carbs (obviously complex carbs are healthier than simple ones on the body, but when you're actually out riding, simple ones aren't bad), and the quality of your fats (lots of good, healthy non-rancid omega-3 oils, and monounsaturated fats as well; hydrogenated trans-fats shouldn't be in your diet at all).

But what's also important to look at is the quality of your micronutrients, something so overlooked today in sports nutrition. The body needs more than carbs, protein and fats after all.

Last edited by andre nickatina; 06-06-07 at 10:20 PM.
andre nickatina is offline   Reply With Quote
Old 06-07-07, 06:07 AM   #11
Richard Cranium
Senior Member
 
Richard Cranium's Avatar
 
Join Date: Jun 2002
Location: Deep in the Shawnee Forest
Bikes: LeMond - Gunnar
Posts: 2,825
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Some reports say: 40/30/30, others say 70/20/10....I'm confused...
I won't even comment. This idea that the value of diets can be described by the percentages of food composition is a simplistic, inaccurate perspective toward nutrition.
Richard Cranium is offline   Reply With Quote
Old 06-07-07, 10:15 PM   #12
ericgu
Senior Member
 
Join Date: Oct 2003
Bikes:
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Carmichael suggests a few things in food for fitness.

He says to set the amount of protein you eat based on a number of grams per kg of body weight rather than a percentage.

IIRC, carbs are set based on a similar approach, and then fat makes up the rest.

And the amounts changed based on what part of the year you're in.

That's a bit complex for me.

I'm probably around 50/30/20 for what I eat normally, and then I add in extra carbs (and some protein) around my workouts.
__________________
Eric

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

Read my cycling blog at http://riderx.info/blogs/riderx
Like climbing? Goto http://www.bicycleclimbs.com
ericgu is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 08:07 AM.