Diet Composition - High Carb vs. High PRotein
We are all trying to maximize our performance and our body composition (which helps performance). Nutrition is a huge part of this issue. I wanted to throw this out there for you guys.
There are "standard recommendations" for the amount of carbohydrates (3 - 12 g/kg), protein (1.2 - 1.6 g/kg), and fat (0.8 - 1.0 g/kg) established by the nutrition community (these recommendations came out of the IOC statement released at the end of 2010). I think these recommendations work for some people. However, there are others who are what I'll call starch resistant. (I don't like to label all carbs as carbs. I prefer to separate carbs into carbs from fruits and non-starchy vegetables and starches.)
There seems to be a sub-set of the population who can thrive and achieve excellent body composition on the high-carb/high-starch pushed by a lot of the US nutrition and government communities. However, there is another sub-set that do not process starches well. For these people, going for a higher protein, higher fat, lower carbohydrate/starch diet helps them achieve their body composition and performance goals. These people may need to limit starches to primarily before, during and after workouts. When they eat starches at other times they get, well, fluffy (I had a client say "I feel fluffy" the other day and thought it was a good description of the feeling). Some people can train their bodys to use fat very efficiently as a source of fuel during exercise (like Bob Seebohar talks about; I'm going to look into this later this year).
The thing I tell people is that if what you're doing isn't working try something else. If you are sticking to the standard high-carb/high-starch diet and you're "fluffy" then try going to more of a higher-protein diet. I'm finally reading the Paleo Diet for Athletes and another client recommended Paleo Mind, Paleo Body. If you want to go to a higher-protein diet, here are my basic recommendations: get 20 - 35 grams of protein at each meal (this is between 3 to 5 ounces of meat, each ounce of meat is 7 grams of protein), fill in the rest with fruits and non-starchy vegetables - you have to have some fruit/ns-veggie at each meal as well. You can also include some fat like nuts or nut butters. Put starches during and after your workout which is when your body will use them.
This is what I've seen and use in my practice. What do you guys thin?
Comments
I used to believe that protein was my ally in the fight against body fat. However, I never got lean, despite three years of trying that (with varying degrees of seriousness). I also found myself lethargic, and prone to two-three times per year when I'd just need to hit the reset button, as I'd lose all motivation to train, and barely be able to drag myself out of bed in the morning, for 2-3 weeks at a time. I'm hoping that my current experiment in higher carb fueling will limit those experiences. So far, 2 weeks in, I'm down about 1.5 pounds and starting to feel an impact on my energy. Plan to give it another two months before rendering a verdict.
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Penny--do you have any experience with this diet??
Thx
Dana
@Penny - do you know of any clinical test that could be done to determine/confirm whether one was more tolerant of starch/carbs vs less tolerant? Instead of blindly casting about, it would be nice if there was something that could be checked which would provide an indication at least of which approach would lead to desired results.
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I may need to give the protein thing another whirl and only eat carbs immediately before, during and after WKOs for starters. Struggling to drop weight with simple calories equation. Def. feel "fluffy"!
Penny,
Weight is something I have been really struggling with since I race Ironman Wisconsin the past year (really my whole life). I did a complete reset when we got back from a family Spring Break trip in March. I read Bob Seebohar's book and for everything he writes in there, I felt like it could have been summed up very well in one page.
Think of your meal as a "bullseye" with several rings. 1st center ring is Protien and healthy fat, second ring is fruits & vegetables. The third ring would be all other carbs. He said that your priority should be the first two rings with a little overlap into the 3rd ring. I have been following this rule and since March I am down 6 pounds, losing at about 1 pound a week. I also am using Lose it to help me keep track of Calories. Using both to me is like using both a Powermeter and a HR montior, helps keep everything in check.
I am someone who becomes "fluffy" very quickly with carbs, like I can go on vacation for 1 week and put on 10+ pounds without going totally crazy. I think part of this is I used to be very over weight when I got out of college (280) and I think my body's ability to pack on the pounds is easy for it to do.
I was eating pretty clean before, but some of the carbs I was having (Nature Valley PB Granola Bars) were not good for me and I have now replaced them with Lara Bars (All Fruit & nut). In the past I use to go through these times of the day where I would get really hungry and I think a lot of that was the carbs spiking my blood sugar and then dropping. Now I feel much more "level" or another way to put it was before if my blood sugar was a bike power file, with carbs it looked like an interval ride "up & down" now my blood sugar level would look a lot more like a "aerobic endurance ride" no spikes, pretty smooth all day long. This honestly hasmade things a lot easier for me. Those spikes in the past would kill me because I would get really hungry and then to top it off I would eat the wrong thing. I have had days where I had eated 4 granola bars at work in the afternoon because I would get so hungry.
I think another thing I have learned is that there is a right mix of carbs-protein-fat, it's probably different for everyone, but I am getting a handle on mine. In the past I would try and do high protein, low carb, low fat. This doesn't work for me. I think what I have found is that you can lower with 1 of those 3 items, but you have to offset the other two. So you want to lower carb, fine but protein and fat must go up. Getting my Fat intake up has helped me also feel fuller longer I think.
Lastly, I was someone who was chewing a lot of gum to try and help fight hunger (Sugar Free). When I say a lot there would be days I would go through 6 packs, I was probably averaging 3-4 packs a day. I think the artifical sweetner's were not good for me (duh) but to a degree were also causing some food cravings or messing with my hunger in some way when I was really trying to use the gum to prevent hunger, it did the opposite.
Anyway I feel like I am on a good path and will continue down this road. Following Bob Seebahar's approach along with following something very close to Paleo is working for me.
On a side note, I read something that pretty much said, if you are not motivated, it doesn't matter what you are trying to do, motivation will top everything, so you must be motivated.
I've recently gone to a 40% fat, 40% carb and 20% protein (enough protein to rebuild muscle but not enough to stress the kidneys with over consumption). I have to say the constant energy has been like nothing I've experienced before, and I've been consistantly loosing weight (about 1lbs per 3 weeks) which doesnt sound like much but I'm now down from 21% body fat to 17% at 118 lbs. And this with eating 1800-2900 calories per day.
Banana w/Peanut butter
Swim
Breakfast: Oatmeal with Peanut butter, egg, strawberries
Snack: Greek Yogurt w/ almonds
Bike ride
Lunch: Spinach salad w/feta & cranberries and avacado, ground beef meatballs, sweet potatoes w/butter
Snack: Bell Pepper w/hummus, almonds, apple
Dinner: Spinach salad w/feta & Cranberries, salmon and quinoa
Lots of healthy fats, and smaller portions of protein. I used to be coffee dependant, but now I have pretty much steady energy through the day and dont need that 2pm caffeine shot, I was pretty skeptical at first (did more high protein and low fat before) but I'm really impressed with the changes I've seen. I'm training about 12-17 hours a week and I havent had any issues.
The way we did it was completely cut out alcohol, focus on three small meals and three small snacks. The plan was built on lean protein, healthy fruits and veggies with little to no starch. That melted the weight off and got me to about 200 pounds. I was astounded. When I met her I only wanted to lose about 25 pounds and was down 50. Then I was able to start training for triathlon early last summer. Since then then I have lost almost an additional 30 pounds and brought my body fat down to the high teens. I am a big believer in this type of eating.
Now I am looking to get leaner, just like everybody else, and I trying to fine tune my plan as well as understand how to feed on the bike. I am using Sustained Energy right now and the thinking is that I am not getting enough protein when out for 3-6 hours. Instead is carbs and maltodextros.
Not sure what I contributed to your thread.... But, that's my story....
@Jenna: Excellent! Glad to hear the higher fat is working for you. Were there any resources you used to develop your plan or just tinkering?
@Dino: Great information. I find a lot of people have to minimize starches except during workouts in order to lose weight. Not sure if it is insulin resistance or what. I'm going to be exploring this more.