You May Be Training Hard, But Are You Eating Enough?

[FatRat]

It's not the strange looks i'm worried about.........it's just unprofessional to be in a meeting and be chowing down on food.

I go from one meeting to another all day.

I know what you mean, but I find mixing up some shakes in the morning is the way to go. It only takes seconds to down a shake between meetings, or if its less formal, drink it during the meeting while others are drinking coffee or tea etc, whats the difference anyway?...

I'm never hungry and my appetite sucks so It's really hard but I do my best. Could be much better though. Is there anything that increases appetite? Besides marijuana...

I find chewing gum between meals helps to get my stomach going and makes digestion quicker...

 

[endpoint]

endpoint, you've got it sorted

thanks
Its all about knowing your body...and understanding basic periodisation and your adaptations to it

 

[needsleep]

I dont know how much i eat. It varys day to day.....and i dont keep track. I am losing body fat and puting on muscle at the moment. I am getting more powerfull too. I eat about 7 meals a day (sometimes i snack on 98%fat free chicken meat at work to.....so thats like 10 meals!), a couple of them protein shakes. All meals have protein (about 40-50 grams), i avoid fat, carb combos as much as i can. Starting to add in fish oils again.

That's my goal.

 

[Debaser]

Food really does matter. I screwed up two bulking cycles not eating enough and didn't really gain much of anything.

Next time I'm going all out; it'll be 4000 kcal/day w/ 200g protein

Speaking of liquid meals...during the school year the cafeteria has unlimited everything, including milk. I'd drink 8 glasses/day for like 1000 calories.

I thought you were going to try DC's diet

I'd get at least 1.5 x bw in g of protein, though I prefer 2x. Especially if you have a huge amounts of calories. Otherwise that's a LOT of carbs (I'd get pretty fat).

As much as I here 1 x BW, I have yet to see a single study truly supporting this amount.

 

[revexrevex]

This may be helpful

IS INCREASED DIETARY PROTEIN NECESSARY OR BENEFICIAL FOR INDIVIDUALS WITH A PHYSICALLY ACTIVE LIFESTYLE?


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Lemon (1) wrote an overview on protein metabolism and the effects of physical activity on protein requirements. He reviewed existing research on protein intake for strength athletes and endurance athletes, as well as addressed the possible negative health concerns of high protein diets.

FINDINGS: Overall, research on strength athletes suggests that an optimal intake of protein for building muscle mass is 1.7-1.8 g/kg of bodyweight per day. The optimal intake for endurance athletes appears to be 1.2-1.4 g/kg of bodyweight per day. These recommendations are significantly greater than the RDA of .8 g/kg and are only valid if caloric needs are being met. These recommendations are also based upon research on college-aged males consuming adequate energy intake. Protein requirements may be different for individuals on lower calorie diets, females, individuals of different age groups (such as elderly individuals, children or adolescents experiencing rapid growth, or pregnant women), and individuals less likely to consume an optimal mixture of nutrients (such as vegetarians).

The idea that high protein intakes can cause kidney problems appears to be a myth. This idea has been taken from research done on individuals with preexisting kidney disorders; however, such research cannot be extrapolated to healthy individuals. Numerous strength athletes consume diets extremely high in protein; if high protein diets caused kidney problems, one would see a much higher prevalence of kidney disorders in this population, which is not the case. In addition, animal studies utilizing very high protein intakes have not shown kidney problems. The increased nitrogen load placed upon the kidney by increased protein intake does not pose a potential threat to a healthy kidney.

When protein intake is high, water loss may be increased due to the excretion of additional nitrogen. Individuals must ensure that water intake is high to prevent dehydration.

The potential for high protein diets to increase calcium loss appears to be only a problem in purified protein. The high phosphate content of food protein negates any effect of protein on calcium.

IMPLICATIONS: Strength athletes should consume 1.7-1.8 g/kg body weight of protein a day, and endurance athletes should consume 1.2-1.4 g/kg body weight of protein a day, assuming that caloric needs are being met.

1. Lemon, P.W. Is Increased Dietary Protein Necessary or Beneficial for Individuals with a Physically Active Lifestyle? Nutr. Rev. 54(4):S169-S175. 1996.

 

[revexrevex]

Its pretty vague.

 

[Debaser]

Does this give any indication on how they trained, or what kind of gains they had, or anything else?

 

[revexrevex]

Title: PROTEIN POWER , By: Clark, Nancy, American Fitness, 08935238, Jul/Aug97, Vol. 15, Issue 4
Database: Health Source - Consumer Edition

Section: NUTRITION
PROTEIN POWER

How much protein do you really need?

Protein needs vary, depending on whether you are building muscle, dieting (a calorie deficiency increases protein needs), growing (such as teenage athletes) or doing exhaustive exercise. Protein needs for athletes should be calculated according to appropriate body weight--not by percent of calories. Appropriate protein targets include the following.

For example, if you weigh 160 pounds and want a high but acceptable protein intake (0.9 grams protein per pound), you'd need 144 grams of protein--an amount you could easily consume from one quart of skim milk, one can of tuna and eight ounces of chicken breast.

If you include dairy foods, poultry, fish, meat, eggs or any other animal-based food in your diet, you'll get the essential amino acids you need. Vegetarians can get all eight essential amino acids from tofu, veggie burgers, soy milk or any other soy product. Or, they can eat a variety of beans, lentils, nuts, sunflower seeds, grains and other plant foods that offer complementary amino acids.

Few athletes need to spend money on a protein supplement. Even vegetarians can get enough protein through foods. I recommend commercial protein supplements only in a few medical situations, such as for malnourished patients with AIDS or cancer. Protein supplements are also helpful for my clients with anorexia who claim to be vegetarian (a politically correct way of eliminating a source of calories from their diets). For example, one "vegetarian" student refused to eat animal products, and also disliked tofu and beans. Her only acceptable source of protein was a fat-free protein supplement. This case contrasts to the 160-pound protein-aholic who eats a six-egg white omelet for breakfast, a can of tuna for lunch, two chicken breasts for dinner, and drinks skim milk by the quart. His calories total more than 160 grams of high-quality protein a day--and he wonders if he needs a supplement. He's already getting more than one gram of protein per pound of body weight. He needs more carbohydrates for optimal muscle fueling, not more protein.

Grams protein per
Description pound body weight

Current RDA for a sedentary adult 0.4
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Novice adult building muscle mass 0.7-0.9
Athlete restricting calories 0.8-0.9
Maximum usable amount by adults 0.9

 

[sk*]

If you do drink juices, I thought they were just empty carbohydrate calories and are unproductive for growth. What's your opinion?

Sweetened juices are simple carbs, they provide the brain with energy. They are probably the single most underrated "supplement."

Maybe it's just me, but they give me more energy than protein or anything else.

One that I personally prefer is cranberry juice, but anything that uses real sugar should be good.

-sk

 

[Backlash]

i eat what i want....and when i want it, so i get plenty of feul to go to my much needed nutritional demands.

If I did that I'd never gain weight. I find it hard to eat much, so I really end up forcing myself