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On Wednesday, October 31, 2012 11:54:37 AM UTC, Dave VOR wrote:
Or is that a "faulty question"? Dave, I've no idea why Judith won't tell us either. Is there something wrong with asking her? She points out others posting using multiple names, but won't even tell us how many she has used herself? I suspect that of she acyually admits to using many identities, she'll not be able to complain about others using them. But she tells lies and still complains about other's lies. Can you include her in your Strictly Wriggling thread? |
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On Wed, 31 Oct 2012 11:54:41 +0000, Dave - Cyclists VOR
wrote: On 31/10/2012 10:40, Judith wrote: On Wed, 31 Oct 2012 02:17:23 -0700 (PDT), PhilO wrote: On Tuesday, October 30, 2012 11:39:08 PM UTC, Judith wrote: Lewis has been caught using the following names: Judith, still waiting to hear how many names you have used to post here. Is it more than ten? Why won't you own up? It could be in the hundreds by now. But have you ever posted under the name PhilO? Or is that a "faulty question"? I don't know what you mean |
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On Wed, 31 Oct 2012 04:52:08 -0700 (PDT), PhilO wrote:
On Wednesday, October 31, 2012 10:43:49 AM UTC, Judith wrote: I maintain an Excel spreadsheet, so I can tell you exactly. It was 1,325,603 by close of play last night. Why all these lies, Judith? What is wrong with an honest answer? How many names have you used to post here? 1,325,604 |
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On Wednesday, October 31, 2012 12:32:34 PM UTC, PhilO wrote:
How many names have you used to post here? 1,325,604 Oh dear, is that a Judith special? Post something that is clearly untrue to avoid answering a question honestly (and yet make it so silly, nobody could ever be expected to believe it). Wriggle, wriggle. OK, here is a simpler yes/no question: Judith, have you posted here using more than ten different names? |
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On 31/10/2012 11:59, PhilO wrote:
On Wednesday, October 31, 2012 11:54:37 AM UTC, Dave VOR wrote: Or is that a "faulty question"? Dave, I've no idea why Judith won't tell us either. Is there something wrong with asking her? Yes, your question was faulty. She points out others posting using multiple names, but won't even tell us how many she has used herself? I suspect that of she acyually admits to using many identities, she'll not be able to complain about others using them. But she tells lies and still complains about other's lies. Can you include her in your Strictly Wriggling thread? Only psycholists are allowed entry. -- Dave - Cyclists VOR. "Many people barely recognise the bicycle as a legitimate mode of transport; it is either a toy for children or a vehicle fit only for the poor and/or strange," Dave Horton, of Lancaster University, wrote in an interim assessment of the Understanding Walking and Cycling study. "For them, cycling is a bit embarrassing, they fail to see its purpose, and have no interest in integrating it into their lives, certainly on a regular basis." |
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On 31/10/2012 12:31, Judith wrote:
On Wed, 31 Oct 2012 11:54:41 +0000, Dave - Cyclists VOR wrote: On 31/10/2012 10:40, Judith wrote: On Wed, 31 Oct 2012 02:17:23 -0700 (PDT), PhilO wrote: On Tuesday, October 30, 2012 11:39:08 PM UTC, Judith wrote: Lewis has been caught using the following names: Judith, still waiting to hear how many names you have used to post here. Is it more than ten? Why won't you own up? It could be in the hundreds by now. But have you ever posted under the name PhilO? Or is that a "faulty question"? I don't know what you mean Well if you don't know, I'm not telling you. -- Dave - Cyclists VOR. "Many people barely recognise the bicycle as a legitimate mode of transport; it is either a toy for children or a vehicle fit only for the poor and/or strange," Dave Horton, of Lancaster University, wrote in an interim assessment of the Understanding Walking and Cycling study. "For them, cycling is a bit embarrassing, they fail to see its purpose, and have no interest in integrating it into their lives, certainly on a regular basis." |
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On 31 okt, 00:35, thirty-six wrote:
On 30 Oct, 21:49, Justin wrote: On Oct 30, 10:35*pm, thirty-six wrote: On 30 Oct, 16:31, Justin wrote: Recent research is suggesting that endurance athletes increase their consumption of protein and reduce their carbohydrate intake. Several professional teams have followed this advice. Has anyone got any information regarding the evaluation of this experiment? Rather vague innit? proteins stimulate the endocrine system but create lymphatic congestion. *There are alternate legitimate ways to stimulate hormones, including sex, massage, sunlight, heat and herbal tonics (possibly even an alcohol shot). *Fats are essential for endurance and this is what is likely behind carb loading. *Poor carbs are worse than no carbs and carb loading should be done with colourful fruit and veg.. What I read certainly discredited carb loading and advised against the eccessive use of carbs For hormone transport, fatty acids are required in the blood. *This is accomplished by eating natural fats or eating good carbohydrate to "excess". My nose and ears get oily. Without an abundance of fatty acid, specific protein ingestion cannot be utilised effectively and it still shows a relatively low energy balance upon utilization and still causes acidosis wthout even thinking about the acids released due to the specific muscle contraction.. *Without high and mantained fatty-acid levels I just dont see it. *Perhaps you could direct me to the article . by Josh Horowitz First, I want to thank everyone for sending me their goals. They are now posted at LiquidFitness.com. OK, on to the Pistachio diet, and a different way of looking at nutrition labels, eating, and weight control based on glycemic index. Pistachios are only one part of this diet but I chose the name because pistachios have in them all of the major components of the foods that I will be recommending. Pistachios have one of the highest dietary FIBER counts of any nut. Pistachios are stacked with PROTEIN, specifically the amino acid arganine, a pre-curser to nitric oxide, a vasodilator which may mean better blood flow during exercise. Pistachios are loaded with heart healthy unsaturated FAT which has been proven to reduce blood cholesterol levels and lower the risk of heart disease. Pistachios also have about half the CALORIES of other nuts. Perhaps most importantly to this particular diet, they are extremely low on the GLYCEMIC INDEX. Finally, pistachios usually come with the shell on so which discourages you from eating too many and the empty shells serve as a visual reminder of how much you have eaten. To top it all off you even burn some calories in the process of un-shelling! And did I mention they taste really good? For those of you who have been reading my articles the last 7 years, you might have noticed that diet is not a subject I have approached. Up until a few years ago, diet was not much of a concern to me. No matter what I ate, how much I ate or when I ate it, I noticed little or no effect on my weight or energy level. Since I never like to write on a subject unless I can add at least some small unique personal perspective to what is commonly known, I have since abstained. Then around age 30, I experienced a sudden shift in body chemistry. I gained 10 lbs seemingly overnight and no matter what I ate or how few calories I consumed, the dial on the scale would not budge. Still extremely lean by civilian standards, the excess weight pretty much took me out of the running for pro level racing. After two full seasons of struggle, trying different types of diets with no success, I figured out the big mystery. I changed my diet and lost the weight in a matter of two weeks. It was amazing. I had perhaps discovered the perfect cyclists diet! I did not significantly reduce my caloric intake. I did not lose significant muscle mass. I had improved energy levels and endurance. Perfect right? A great diet for weight loss but also effective for anyone striving to improve their cycling performance. And yet I was still reluctant to write about it. Without the credentials to back me up, I knew the physician portion of my readership with the red pens would be after me with a vengeance for anything I said that flew in the face of established scientific data. So I had to do something that I absolutely hate to do. Research! I quickly found that there is some science to back up my concepts. Other diets such as Atkins, Sugar Busters and even the diet recommended for diabetics have a lot of the tenants of the program that had worked so well for me. What I will do now is take the elements of these diets that would work for a cyclist and create one master plan that would be simple and easy for you to follow. Hence, The Pistachio Diet. Here we go. Doctors, get out your red pens! The idea that cutting out 500 calories a day for one week will result in the loss of one pound does not work for a serious athlete like a cyclist. I looked for data to back me up on this statement but to tell the truth there is none except for what most of my clients and probably many of you reading can attest to. Ask any doctor, dietician or nutritionist around the world and they will tell you that this formula is hard scientific fact. There are 3500 calories in a pound and 500 calories times 7 days equals one pound. However, many of you have discovered that weight loss, especially while training seriously, is not always that easy. The Pistachio Diet is not so much about how much you consume but about how your body reacts to the types of food you eat. A finely tuned cyclists’ body has a very different ways of processing 500 calories of sugar than 500 calories of protein. If you were to consume 500 calories of table sugar or a simple carbohydrate such as white rice, white potato or white bread, the insulin response is triggered. Any sugar that is not immediately used will be stored as fat. However foods like pistachios which are high in fiber, protein and fat trigger almost no insulin response, therefore excess calories are less likely to be converted into fat. In addition, cyclists’ bodies are finely tuned and tend to adjust quickly to adjustments in caloric intake. Reduce calories by 500 and the body slows down its metabolism and burns 550 less calories. A pre-historic safety valve for preventing starvation. Gotta get those carbs Pistachios, nuts and other protein rich foods are an important part of this plan but the thing I found lacking in the other diets was a good recommendation for carbohydrates. Cyclists need to eat lots of carbs and in general, they should not deprive themselves in this department. By choosing the right carbohydrates you can actually consume less calories and have more energy and even lose weight if that is your goal. I am recommending you stick to carbohydrates that are very low on the Glycemic Index. The Glycemic index (GI) is a scale used to measure the body’s insulin response to different types of food. In the above example, white bread or sugar would have a very high Glycemic value whereas the Glycemic value of a pistachio is almost non existent. Foods that are low on the GI have the added advantage of serving as long lasting energy sources. We’ve all experienced the post sugar-rush bonk after eating a bowl of white rice or a gel. You get that quick burst of energy, but very shortly the sugar is used up and the fuel gauge goes to empty. Quick burning simple carbohydrates are important for short efforts but for a longer lasting source of energy, choose foods that are low on the GI Foods that have a low GI are generally higher in protein, fiber and even fat because these things slows down digestion. Fiber - Look for foods that are high in dietary fiber. Fiber slows down the absorption rate. Usually, the higher the fiber content of a food, the lower it ranks on the GI. Not only is this important for digestion and energy but fiber is also very filling so you can eat less and still feel full. It has also been shown to reduce the risks of some types of cancer. Protein – You will also be looking for foods high in protein. I wish I could make the claim that you could eat protein till the cows come home (and then eat the cows) without gaining weight but the doctors out there won’t let me. However, it is my experience that if you are striving to lose weight and you really need to eat something to feed your grumbling tummy, you are much better off eating a protein than a carbohydrate, especially if it is replacing a simple, high GI carbohydrate. Fat – Eat lots of healthy unsaturated fat! Fats are more calorically dense than carbs or protein so they are the first thing to get knocked out of most weight loss diet plans. However, since fat does not trigger the insulin response, it seems logical that eating fat does not necessarily make you fat. Fat can also be used for energy. Although you will want a simple carbohydrate for those short intense efforts, on your next long endurance ride, try replacing your energy gel with a bag of pistachios. It takes some getting used to but you can actually train your body to burn fat for energy efficiently. I mentioned above that I tried a number of diets before I arrived at this one. The least effective diet I tried was one extremely low in fat. Not only was I hungry all the time but I was constantly bonking on my rides and even with a significant calorie reduction for several weeks I actually ended up gaining weight. Unless you have a heart condition or your doctor recommends it, I don’t suggest a diet low in healthy fats. The rules Obviously you want to avoid eating high GI foods. I like to keep to foods under 30 if possible. This means avoiding potatoes, rice, white bread, white pasta and bagels. You can find a good data base at www.GlycemicIndex.com but since not every food is listed, use these guidelines for choosing the foods you eat on the pistachio diet. It may be difficult but if you look hard enough, you can find breads, pastas and chips that adhere to these rules. Count your sugar My rule of thumb is that I don’t eat anything that has more than 2 grams of sugar per serving. By this I don’t mean all carbohydrates, just simple sugars like glucose, sucrose, corn syrup, etc.. Since serving sizes vary so I usually look at in terms of a ratio. Taking 100 calories as the jumping off point for a serving size, this means that the number of calories from sugar should equal 8 in that serving (each gram of sugar = 4 calories). So if a serving is 200 calories, then there should be a ceiling of 16 calories from simple sugars. This is probably the toughest part of the diet simply because there is sugar added to so many foods that would otherwise be healthy. What makes it even more difficult is the fact that foods with a high fiber content often have even more sugar added to them to compensate for the change in taste and texture. Items like whole grain breads and healthy natural cereals often have ludicrous amounts of sugar added to them. My best advice is to ignore packaging that says things like whole grains, high in fiber or heart healthy and go straight to the nutrition label to see for yourself. Count the fiber It’s not enough to avoid sugar because as you will see from the GI, many foods that don’t technically have sugar in them have a high GI. For instance, pure glucose which represents the ultimate value of 100 on the scale is only 3 points higher than a white potato. Since protein and fiber effectively lowers the GI of otherwise simple carbohydrates, these are the next two things I look for. My goal with fiber is a minimum of 5 grams per 100 calories. It’s a somewhat arbitrary number but it was the best I could realistically find in off the shelf foods. Count the protein OK, the last step of the process is to look for foods high in protein. Besides the above mentioned effect protein has on absorption, it is also essential to recovery and muscle building. I look for foods that have at least 5 grams of protein for every 100 calories. Head to the market Now you are ready to go shopping! Stockpile a couple weeks worth of these kinds of foods and get into a new eating habit. What you should find is that you can eat less while feeling fuller and having plenty of energy to ride. If weight loss is your goal, very slowly reduce the calories you consume until you start to notice an impact on your training. Then bump it back up just a bit. And while all you doctors are marking up my work with your red pens, the rest of you, enjoy your weight loss! |
#38
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On 31 okt, 00:35, thirty-six wrote:
On 30 Oct, 21:49, Justin wrote: On Oct 30, 10:35*pm, thirty-six wrote: On 30 Oct, 16:31, Justin wrote: Recent research is suggesting that endurance athletes increase their consumption of protein and reduce their carbohydrate intake. Several professional teams have followed this advice. Has anyone got any information regarding the evaluation of this experiment? Rather vague innit? proteins stimulate the endocrine system but create lymphatic congestion. *There are alternate legitimate ways to stimulate hormones, including sex, massage, sunlight, heat and herbal tonics (possibly even an alcohol shot). *Fats are essential for endurance and this is what is likely behind carb loading. *Poor carbs are worse than no carbs and carb loading should be done with colourful fruit and veg.. What I read certainly discredited carb loading and advised against the eccessive use of carbs For hormone transport, fatty acids are required in the blood. *This is accomplished by eating natural fats or eating good carbohydrate to "excess". My nose and ears get oily. Without an abundance of fatty acid, specific protein ingestion cannot be utilised effectively and it still shows a relatively low energy balance upon utilization and still causes acidosis wthout even thinking about the acids released due to the specific muscle contraction.. *Without high and mantained fatty-acid levels I just dont see it. *Perhaps you could direct me to the article . Elite cyclists are extremely dedicated to their training plans. Surprisingly enough many of these same athletes don’t treat nutrition with similar importance. However in the big picture the combination of proper training and a sound sports nutrition plan is the key to success. Together they are powerful. Even Radio Shack’s own Chris Horner will admit that switching his Big Mac Combo in for healthier nutrition choices has helped him to rocket up the mountains in 2011! Ed Note: We are very happy to welcome Anne Guzman to the Toolbox crew. Besides being Canadian (eh?), Anne is a registered holistic and sports nutritionist with a degree in kinesiology. She also backs up this knowledge with experience as a professional road racer from 2007-2011. If you're interested in supporting your training with a solid foundation of nutrition, read on! First note to self, go easy on the frits at Euro CX races! By Anne Guzman A good nutrition plan includes proper amounts of each macronutrient (protein, carbohydrates, fat). Athletes need to fuel their training and to give their bodies these nutrients to perform, repair and recover properly. On top of this an athlete needs also to think about their overall general health, which includes a strong immune system. One area that I find is still largely misunderstood even though well studied is the area of protein for endurance athletes. Most of my clients come to me with nutrition regimes that include too much protein and fat and not enough carbohydrates (their main fuel source). There is this fear that we need MORE protein, but in reality, excess doesn’t benefit the endurance athlete. Research indicates that endurance athlete should consume a diet of approximately 55%-60% carbohydrates, 20-25% fats and 15-20% protein (1). This clearly has some flexibility and we need to also consider grams of carbohydrates per kg of bodyweight as well as percentages when making a detailed plan. Also some endurance athletes, such as Kenyan marathon runners, have reported consuming up to 70% carbohydrate diets. However, with the billion dollar diet industry pushing Lower Carbohydrate and Zone-esque like diets, some athletes still seem to have jumped onto the higher protein, lower carbohydrate bandwagon. Whether it is in an attempt to lose weight or simply because media has led them to believe this is what they need to lose weight, it is a mistake. Although we do need protein, it is not the endurance athlete’s fuel of choice. These diets are a recipe for disaster for the endurance athlete. The bottom line for endurance athletes is that carbohydrates and fats are the necessary fuels for energy. In the sports nutrition community carbohydrates are often said to have a “protein sparing effect.” What this refers to is that we should eat approximately 55-60% carbohydrates in order to spare the protein for its routine uses in the body. Protein is required to make antibodies for the immune system; it builds tissues (hair, nails, skin, and muscle) and amino acids make enzymes and hormones. Protein is also required to make hemoglobin which is needed to transport oxygen to the exercising muscles. If we do not eat enough carbohydrates, we will have to break down protein within body tissues as a source of fuel. This is very inefficient. When the body has to resort to protein for fuel it will rob the body of protein needed for its many important uses noted above. Protein has a slow gastric emptying rate (stays in the stomach longer) and therefore is not the food of choice while on the bike either (although protein in small quantities in sports drinks is still up for debate). What is important to remember is that protein is NOT a big source of fuel during exercise. Even if you consume more, this will not change. “Based on nitrogen balance it can be estimated that protein contributes about 5%-15% to energy expenditure at rest. During exercise, in relative terms more amino acids may be oxidized. In relative terms, however, protein as a fuel is not important because of the much greater increase of carbohydrate and fat oxidation, which are your main fuel sources during exercise. Therefore, during prolonged exercise the relative contribution of protein to energy expenditure is usually much lower than it is at rest, usually well BELOW 5%! In extreme conditions when carbohydrate availability is limited this can rise to 10%” (1). Therefore you can see why endurance athletes will not benefit from higher than recommended protein diets. The recommended daily intake of protein for the average person is 0.8 g/kg body weight. For endurance athletes, the recommended intake is 1.2 to 1.8 g/kg body weight. Studies show that endurance athletes need 1.2-1.4 g/kg body weight to maintain nitrogen balance. Excess protein will not help cyclists perform optimally. In fact excess protein is simply stored as extra calories as fat. There are two schools of thought. Some researchers believe there is no need to increase protein more than the average person, 0.8 g/kg. The other school recommends the range mentioned above, 1.2-1.8 g/kg. One interesting observation scientists have made is that training seems to have a protein sparing effect in that the better trained an athlete is, the less protein oxidation occurs (2). This again supports that we do not require excess protein in the diet and may be fine with the amounts recommended to the general population of 0.8 g/kg. I believe that different individuals can succeed with different ratios of protein and for the most part athletes are not having any troubles meeting the bare minimum. Personally I’d aim for between 1.2-1.8 g/kg. If your immune system is consistently strong and your overall health is excellent and you are within the above ranges, you are on the right track. But why leave anything to chance if your goal is to be a champion? As athletes the timing of your protein intake is crucial. For example post-workout protein intake in combination with high glycemic carbohydrates can increase protein synthesis. The timing is important here and you need to consume the meal within the first hours post- training. Studies suggest that ingesting 6-10 grams of protein post workout in combination with the proper amount of carbohydrates for your weight/kg is enough for optimal protein synthesis. The type of protein is also important. Whey protein for example is easily digested and superior to soy protein. It also makes for a simple post workout option in a smoothie. By combining carbohydrates and protein you not only refuel your glycogen with the carbohydrates, but they also create an optimal environment for absorption of amino acids. “Increased availability of glucose and amino acids also results in increased plasma glucose concentrations, which in turn may cause a reduction in protein breakdown and a small increase in protein synthesis.” (2) Chances are you are already eating protein within the endurance athlete recommended range of 1.2-1.8 g/kg. Even Tour de France athletes whose diets have been closely followed (some eating 7000-9000 calories a day) are able to meet their protein needs simply due to the increase in overall caloric intake. As noted above we tend to forget that almost all foods have some protein in them. Generally speaking there is a linear relationship between energy intake and protein intake and if you are matching your energy expenditure for the day you should not have to add protein supplements to your diet. Having said this whey protein powders are often used for convenience and for their easy digestion. I personally have most of my athletes having some type of smoothie on most days of the week as it is an easy way to get a lot of nutrients. The bottom line is that protein is necessary for the active athlete, but more is not necessarily better. Get the timing right, get the grams per kg right and journal your nutrition for a few days so that you can be sure you are consuming the proper amount for your diet. Or hire a professional Sports Nutritionist to do the work for you. I know you will get your hours in on the bike this week, but will you refuel your tank with the right fuels in the proper amounts to get the most return from those hard training hours? If you want to have the most powerful 2012 yet, the answer to this question should be a resounding YES! References 1. Ryan, Monique. Sports Nutrition for Endurance Athletes-Second Edition. Velo Press, March 2007 2. Jeukenrup, Asker. Gleeson, Michael. Sport Nutrition-Second Edition. Champaign, IL; Versa Press, 2010. About Anne: Anne Guzman is a Registered Holistic Nutritionist and Sports Nutrition Consultant with a degree in Kinesiology. Her passion lies in Sports Nutrition for endurance athletes. Anne raced full time on the women's Professional circuit in North America with some bouts in Europe from 2007 until 2011 and previous to cycling was a Provincial and CIAU Champion and National Bronze medalist as a Varsity Freestyle Wrestler. Currently Anne continued focus is on working with endurance athletes to help them reach their potential by combining their own training plans with her nutrition plans. Anne believes that many athletes undermine their intense detailed training regimes by not backing them with sound nutrition plans. Her personal experience as a cyclist is a great asset to her business as she understands the needs and nuances that come with the sport. Currently Anne works for Peaks Coaching Group as well as her own business www.nutritionsolutionsanneguzman.com. |
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On 31 okt, 00:35, thirty-six wrote:
On 30 Oct, 21:49, Justin wrote: On Oct 30, 10:35*pm, thirty-six wrote: On 30 Oct, 16:31, Justin wrote: Recent research is suggesting that endurance athletes increase their consumption of protein and reduce their carbohydrate intake. Several professional teams have followed this advice. Has anyone got any information regarding the evaluation of this experiment? Rather vague innit? proteins stimulate the endocrine system but create lymphatic congestion. *There are alternate legitimate ways to stimulate hormones, including sex, massage, sunlight, heat and herbal tonics (possibly even an alcohol shot). *Fats are essential for endurance and this is what is likely behind carb loading. *Poor carbs are worse than no carbs and carb loading should be done with colourful fruit and veg.. What I read certainly discredited carb loading and advised against the eccessive use of carbs For hormone transport, fatty acids are required in the blood. *This is accomplished by eating natural fats or eating good carbohydrate to "excess". My nose and ears get oily. Without an abundance of fatty acid, specific protein ingestion cannot be utilised effectively and it still shows a relatively low energy balance upon utilization and still causes acidosis wthout even thinking about the acids released due to the specific muscle contraction.. *Without high and mantained fatty-acid levels I just dont see it. *Perhaps you could direct me to the article . alance the key to maintaining body fuel Correct fuelling can be the difference between a good ride and a disastrous one. We know what foods are good for us, and which we should avoid, but do we know how much of the good stuff we should be eating? Kate Percy, sports nutritionist and author of Go Faster Food, says, "Cyclists should aim for a diet that consists of around 60 percent carbohydrate – the main source of fuel for energy, 20 percent protein – for muscle strength and repair, and 20 percent from fats – sticking to unsaturated fats to promote cardiovascular health." The calorie count should be high enough to balance what you're using, and you should try not to consume 'empty' calories such as fizzy drinks, sweets and alcohol that won't help fuel your training. Dietician Renee McGregor suggests the easiest way to achieve this is to fill a 10-inch plate in thirds. "A third of starchy food, a third of lean meat or fish, and a third of salad or vegetables," she says. Although the balance of the diet will remain the same for most athletes, portion sizes will vary according to the rider's size and energy requirement. "As long as snacks and meals are healthy, varied and balanced, cyclists should, within reason, let their bodies dictate how much they eat," says Percy. Regular consumption is also a necessity, starting with the food you eat in the morning. "There is definite truth in the saying that breakfast is the most important meal of the day," says McGregor. "By missing breakfast you aren't 'waking up' your metabolism from its overnight resting level. So when you do finally have something to eat you will be burning it up at a lower rate than if you had taken on board some vital nutrition on waking." Morning meals that work well include muesli or porridge and wholegrain toast. "Oats and grains are excellent at releasing sugar into the blood slowly," says McGregor, "and so will keep you going until lunch." The calorie count of your meals should be split fairly evenly across breakfast, lunch and your evening meal, but the highest carbohydrate quantity should come in the meals that follow training sessions in order to replenish lost resources. In the days leading up to an event, when nutrition is of utmost importance, you should shift your dietary balance to incorporate more carbohydrate for more muscle fuel. "In the 24-48 hours that lead up to a race or a sportive, a cyclist could benefit from an even steeper ratio of 70 percent carbohydrate, 20 percent protein and 10 percent fat," advises McGregor. "This will ensure that as much muscle fuel as possible is available on the event day." Sample menu: Cod in parsley sauce A meal of white fish with parsley sauce, boiled new potatoes, broccoli, carrots and sweetcorn, with rice pudding for dessert, breaks down into about 60 percent carbohydrate, 25 percent protein and 15 percent fat, and contains 590cals (plus 250 for pudding) – the ideal balance for a healthy cyclist. * 115g of white fish (cod): 119cal, 25.8g protein, 1g fat, 0g carbohydrate, 0g fibre. * 90g of parsley sauce: 88cal, 3g protein, 6.9g fat, 7g carbohydrate, 0.2g fibre. * Four medium-sized boiled new potatoes (180g): 135cals, 3g protein, 0.5g fat, 30g carbohydrate, 2.8g fibre. * 1tbsp olive oil: 119cals, 0g protein, 13g fat, 0g carbohydrate, 0g fibre. * 80g of broccoli: 27cal, 2g protein, 0.3g fat, 5.6g carbohydrate, 2.6g fibre. * 80g of carrots: 27cal, 0.6g protein, 0.2g fat, 6.4g carbohydrate, 2.3g fibre. * 70g of sweetcorn: 79cal, 2.3g protein, 0.8g fat, 15.5g carbohydrate, 1.4g fibre. * 100g of rice pudding: 250cal, 10g protein, 5g fat, 44g carbohydrate, 0g fibre. Alternatives: * Meat/fish: Skinless chicken or turkey breast, oily fish (sardines), prawns, poached eggs, tofu. * Starchy foods: Pasta, wholewheat spaghetti, lentils, baked sweet potato, wholegrain bread, long grain brown rice. * Vegetables: Bell pepper, rocket, red onion, boiled spinach, avocado, tomato. Calorie Counting To get your portion sizes right you need to know how many calories you're using. 1 Determine your base metabolic rate (BMR). Men: BMR = 66 + (6.23 x weight in lb) + (12.7 x height in inches) – (6.8 x age in years). Women: BMR = 655 + (4.35 x weight in lb) + (4.7 x height in inches) – (4.7 x age in years). 2 Multiply your BMR by the level of activity closest to what you do. Sedentary (little or no exercise): BMR x 1.2. Lightly active (light exercise/sports 1-3 days a week): BMR x 1.375. Moderately active (moderate exercise/ sports 3-5 days a week): BMR x 1.55. Very active (hard exercise/sports 6-7 days a week): BMR x 1.725. Extra active (very hard exercise/sports every day and physical job): BMR x 1.9. Related articles |
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On Wed, 31 Oct 2012 13:15:03 +0000, Dave - Cyclists VOR
wrote: On 31/10/2012 12:31, Judith wrote: On Wed, 31 Oct 2012 11:54:41 +0000, Dave - Cyclists VOR wrote: On 31/10/2012 10:40, Judith wrote: On Wed, 31 Oct 2012 02:17:23 -0700 (PDT), PhilO wrote: On Tuesday, October 30, 2012 11:39:08 PM UTC, Judith wrote: Lewis has been caught using the following names: Judith, still waiting to hear how many names you have used to post here. Is it more than ten? Why won't you own up? It could be in the hundreds by now. But have you ever posted under the name PhilO? Or is that a "faulty question"? I don't know what you mean Well if you don't know, I'm not telling you. But how can I answer the question, if no-one will explain it? |
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