Recovery Nutrition

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Originally posted by austinwass:
A basis of why consuming a carb/protein drink pre or post workout will allow you to reap the most benefits of protein synthesis and recovery. There are so many products out there, it's tough to tell which are the most beneficial or which you will be wasting your money on. Studies have shown that timing is the most important factor to reap the most benefits. Even chocolate milk with a peanut butter sandwich has shown to have an anabolic effect post workout. Quick question to some of the athletes on here. What type of carb/protein drink are you consuming pre or post workout? Are you drinking pre-made shakes or mixing?

http://www.abathletics.com/201.../recovery-nutrition/

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Originally posted by lindamegasun:
What's the right percentage of fats, proteins and carbs that should be taken???

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Originally posted by austinwass:
"Try to eat roughly bodyweight in grams of protein. Make sure you get ample amounts of fats - at least 50g from mixed (saturated AND unsaturated sources) and don't be afraid of carbs either. Once you know that, it's all about calories in vs. calories out as far as weight loss/gain/maintenance goes"

This is a very general recommendation and the protein recommendation is incorrect. The amount of protein, carbs and fats depends on the individuals age, size and activity level. The standard method for protein requirements is .8g/kg of bodyweight. This means if a person is 150lbs, they should consume about 55 grams of protein/day. (NOT 150 grams of protein). If resistance training or long distance running is involved an increase in protein of anywhere between 1.2-1.8g/kg body weight has been shown to have anabolic/recovery benefits.

Breaking down macronutrients is a difficult thing to do on a forum because everyone's needs are different and because there are various ways to break down these components. Studies have recommended macronutrient composition as this:

Percentages of PTN has been shown anywhere from 10-30% of daily caloric intake.

Carbohydrate intake can vary based on activity levels. Percentages of CHO has been shown anywhere from 45-65% of daily caloric intake.

Fats have been shown anywhere from 20-35% of daily caloric intake.

Depending on your goals (weight loss, weight gain, maintenance), your breakdown of macronutrients will be different.

The best way to find out your composition of macronutrients is to keep a 3 day food log and write down everything you consume each day....

Carbohydrates: For every gram of carbs (multiply by 4)
Fats: For every gram of fat (multiply by 9)
Protein: For every gram of protein (multiply by 4)

See how many calories are coming from each macronutrient and then make the necessary adjustment based on activity level or goal. You'll be able to see the breakdown of each component and also get a percentage of the macronutrients consumed.

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Originally posted by austinwass:
Specifics of a topic should be what everyone is interested in. Protein consumption at 1.8g/kg BW would still be less than what you had stated. So an athlete would have to consume almost 2.0-2.2g/kg bw of protein.

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Once getting into the higher dosages of protein consumption, intestinal irritability can occur as well as the conversion to fat cells for storage. So tremendous amounts of protein isn't always beneficial.

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Originally posted by austinwass:
Lyle McDonald is a keto guy. Tons of info on his ketogenic diet, which is just low carb dieting, similar to Atkins and South Beach and all the other low carb style diets out there. His whole philosophy is high protein and low carbs, great for weight loss but I'd have to read his book and see his philosophies and understand more about what his composition is for high activity/high intense level athletes. Hope to read his book soon.

Benefits of protein intake from 1.2-1.8g/kg have shown to have an anabolic effect and show a moderate increase in weight gain over time, without excessive intestinal irritability. Again, I'll have to read his book to make any conclusions, but in my studies, 3.3g/kg body weight as mentioned in one of the articles may be excessive.

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If you think of me as the keto-guru, you’re probably expecting me to advocate the ketogenic/low-carb diet over all the others. People seem to think since my first book The Ketogenic Diet was about nothing but, I must be the diet’s strongest promoter. It makes me wonder if these morons actually read the book since I made it clear there that I didn’t feel that ketogenic diets were necessarliy ideal. I repeated this multiple times within that book. People didn’t get it.

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My opinion on ketogenic diets is this: ketogenic diets are one of many (ok, three) dietary approaches available. They have advantages and disadvantages (like all diets). They are appropriate under some circumstances, relatively neutral under others, and entirely inappropriate under still other circumstances. They are not magic but they work tremendously well for some people and absolutely horribly for other. There are still questions regarding their long-term effects.

Of course, you could make the same statement about any dietary approach as I’ve discussed throughout this series. They all have pros and cons, advantages and disadvantages. But since keto diets are among the most contentious, and since my name is essentially equated with the ketogenic diet, I’m having to make my stance that much more clear.

The point I’m trying to make, and one that I will continue to make (probably for the rest of my life since morons will always think of me as the keto-guru), is that, it’s a matter of context, always. Whether a given diet, or training program, or supplement or drug is ‘the best’ always depends on context.

And if you continue to think that I only advocate or believe in ketogenic diets after reading that, I strongly suggest you go get your head checked for signs of trauma because you would seem to have a rather large comprehension problem.