Eating for performance.

[spatts]

Mine's not a shake, it's actually oatmeal, but I've done it that way too. I just put the oats in a coffee bean grinder until they are a fine powder, and mix it in the shake that way.

One of the easiest ways to eat clean is to never cross fat and carbs. Kinda hard to eat anything bad that way.

 

[Nonerz]

My oats are 1/2 cup raw oats, 1 scoop chocolate protein powder, 1 TBS natty peanut butter, and 2 packets of splenda. Tastes like Reeses and gets the job done.

Yummm...that sounds really good.

Mental note: add above to grocery list

 

[edgecrusher]

BigBad BootyDaddy29, I can understand where you are coming from w/ your recomenedations. If I may ask what sport is it you compete in? The reason I am asking, is because I am both a strength coach and a football player myself. I utilize as well, as advise other indivduals to take in a diet that is somewhat carb restictive. The main reason being, nothing impacts your hormonal levels like carbohydrates do. When you take in high carbs, your insulin will go up and down, and you will have to keep eating to keep your levels stable. (something that is not favorable during a game.)

If an individual is carb sensitive, that opens up a whole nother topic.

 

[edgecrusher]

Spatts, have you ever thought about just adding strait fiber to your protein shakes? It lowers the GI of the supplement, as well as helping w/ intestinal absorbtion.

 

[BigBadBootyDaddy29]

Edgecrusher, I played football (D 2 in college). Maybe it is just a personal thing with me, but I always feel better and perform better when I eat like I outlined, when i start restricting things (other than sugar), I tend to feel weak, small, and zapped of all my energy.

I understand the theory behind what you just posted. With me, If I eat carbs alone I will crash about 20 min later, but if I mix them with protein and whatever fat happens to be there I feel fine. When I first read your post, I thought you were coming from a bodybuilder's perspective, if I knew what you did, I would have asked some questions. How do your athletes tend to respond? how is their strength in the gym? and how is their ability to perform endurance and volume work in the weight room? like 225 for reps, or 5 or more work sets of squats (if you use that approach).

When I played ball, before a game I would eat a grilled cheese sandwich and drink Gatorade, then closer to kickoff, I'd have a Gatorade bar, then after the game anything I could fit in my mouth was fair game. The way I ate 6 days a week differed from what I did on game day.

I am sure your approach is more scientific than mine, mine is just based on what seems to work for me. Like I said, I don't have a ratio, the only thing I will occasionally count is protein, and I don't have any statistics, except my own performance to back me up, all I simply say to myself is overeat the protein, get a lot of carbs, don't try for fat, but don't sweat it, and have something sweet so you don't go crazy with cravings.

However, you picked my interest, would you mind posting a sample diet of what you'd prescribe in terms of nutrition??

 

[edgecrusher]

Well, the diets I do tend to be based on quite a few things. The simplest of them is bodyfat storage. During an evaluation, along w/ all the other tests I do, I take a 12 sight body fat measurement. From that, I can start to form a protocol. Depending on what the BF sights tell me, I generally choose 1 of 3 diets.

1) Low carb- about 60 percent of the populus responds well to this, due to America's infatuation w/ processed carbohydrate intake.

2) a 40/30/30 protocol. This works for about 25-30% of the population.

3) High carb 60% or more of the dietary intake from carbs. This only works for about 10-15 % of the population.

As far as my athletes performance, they do nothing but excel. WE do not really worry about 225 for reps, because that is not football specific. But, they all handle volume and strength training very well. As far as there perfromance on the field is concerned, as we know that is based on there ability to play the game, but all have seen increase in strength, and there speed has benefitted from the reduction in body fat.

As far as a sample diet goes, I have one stashed away somewhere, I'll dig it out and post it later.

 

[spatts]

Edgecrusher, I use oatmeal 'cause I like the way it tastes.

That's a great suggestion though. I get a lot of fiber because of my diet.

Here's a copy of my old bulking diet:

http://www.asylum-strength.com/images/personal/spatts/bulk.jpg

I carb rotate, which means I eat the same amount of fat and protein daily, and rotate the carbs based on need. No training, don't need as many carbs; training days, I eat more. After training, I stick to fibrous carbs. I no longer train at this time of day, but it will give you an idea of food choice and ratios. The diet in the link represents an average between a high carb day and a low carb day.

Instead of thinking about what to avoid in food, think about what the food has to offer....is it rich in vitamins and minerals? The most nutritious foods aren't going to be high cal, high sat fat, high GI carb, etc. Where it says "meat or shake" that's because I only use one shake a day max. Real food is always preferred. Clean, and a lot of it.

 

[jeremys]

ok if you eat clean and you have intense workouts, you wont get too fat. that makes sense

what if the example (well over 200 lb powerlifter) would like to lose some fat. would eating the same way still work? would I..i mean they ..have to have a deficit? or will the change in eating habits and the bump in protein intake take care of the fat issue?

 

[collegiateLifter]

For a strongman or a powerlifter, I would never ever advocate a low carb diet.

Although i really do not want to spark another debate, aparently this is not true. Both dipasqualie and the Kaz did just fine without too many carbs

 

[Vulgar_Display_Of_Power]

Although i really do not want to spark another debate, aparently this is not true. Both dipasqualie and the Kaz did just fine without too many carbs

Im with you on this one collegiate lifter. I have been following a high fat, high protien, moderate carbs diet for 4weeks now and have really felt great. Most of my carbs come before lunch, then a few more in the form of cottage cheese before a workout to keep me up in energy. I honestly feel like Im losing BF, while keeping muscle AND STRENGTH, which has been hard for me with low fat diets. I may break down and start using the BF calipers jsut to see whats going on a little better.

DB-Im following Mike R's diet plan from GotFina, and it works out to about 4300cal. You might want to talk to him a bit more in depth as to the nuts and bolts of the diet, but Im not feeling nearly as sluggish as i thought i might without all the carbs.

Later..