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 Ideas for your Diet/Protein.... amount & sources
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| Author | Topic: Ideas for your Diet/Protein.... amount & sources | ||
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Cool Novice 
Posts: 19 |
Hey hey PokeMeMon..... let's talk about real food and not just powders, 'cos powders don't fill ya up and your gas from them will ruin your relationships! Start by looking at what you can cut out. Rid yourself of alcohol, sodas and saturated fats. Read labels. Anything packaged will have a list of saturated fats, hydrogenated fats and trans fatty acids. Cut 'em out if you wanna be lean and avoid heart disease and cancer. Pound water... I do a gallon a day in the winter and two gallons a day in the heat. As we tear down the body it is repaired only by what we put into it. Try to ingest low glycemic carbs and simple sugars prior to a workout as they are burned more slowly and will be used during your sessions. These are fruits, non fat yogurt and some veggies. Eat high glycemic carbs only after a workout (breads, pastas, bagels, potatos etc) as the burn quickly and can be utilized following training and will not turn to fat. Try to think and plan ahead so that you can ingest 30 - 50 grams of protein right after training. There is a window of opportunity that must be snatched or you lose it. You can speed recovery up to 25% by using this window. There is no such thing as over training... only under recovery! You gotta recover my man, and your food and supplements are your fuel. I ingest a post workout drink with 35-40g of protein, 2-3g of good fat and some carbs. Add to this fresh fruit and you can raise carb levels to a more acceptible level. You want at least 1.5 grams of protein per pound of body weight and lots of the Bros on here are probaly doing 2 grams per pound of body weight. Is it possible to consume too much protein in a meal or a day? Some folks say we can only assimilate somewhere between 30-50 grams at a time... or you are wasting it. Others claim that the amount we ingest is trivial compared to what we can handle. The amount ingested and it's crude form can affect the time needed to absorb protein. The body will absorb it unless there is an enzyme difficiency or other problems present. There was a time when it was thought that too much protein would damage liver and/or kidney function. There seems to be a lack of evidence for this thinking today. Studies show that extraordinary amounts of protein do not harm these organs unless there are problems already present. Our ability to digest protein is dependent on our intestinal health and motility... or, how quickly our food moves through us. The faster it moves, the less we get out of it and we waste nutrients. For healthy folks, motility depends on physical and mental stress as well as foods and chemicals we ingest. Cheese slows motility and caffeine speeds it up. A quad espresso before a protein shake is not a good idea. Do we have to take protein powders to reach higher levels? Can you get 200 - 300 grams of protein in your diet? You may be able to, but I find it hard to do. Here are some ideas on where to go for protein in your diets. The list is done by amino acid profiling and recommended in this order of preference by ease and quality of protein derived. Number one on the list is low or non fat cottage cheese. I only use nonfat. It is closely followed by white turkey breast, fish (like albacore tuna and halibut.... the albacore taste much better than reg. tuna!). Then chicken breast without the skin and then red meat. Red meat is last only because of the saturated fat content. The amino acid profile in red meat is very desirable. Egg whites are good, but are harder to digest. We seem to only get about 80% of egg protein ingested into the system. AS use lowers HDH cholesterol. (the good stuff). Be sure to get enough essential fatty acids into the body to help mobilize the LDL's (heart cloggers) and to protect against free radicls and to strengthen your immune system. Lemme know if I answered your question Buddy.     |
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posted March 25, 2001 10:19 AM