Hi Dr. Wilson, I have been doing some reading lately on nutrition and everyone has differing opinions on the matter of how much of each nutritional component is needed. Any information would help. How do I figure out how much protein, carbohydrate, fat, fiber, water and total calories I need on heavy and light training days? My current pre-workout snack: 1 slice whole grain bread includes four grams of protein and 130 calories, 1 teaspoon of almond butter and 1 teaspoon of agave nectar ( very low Gi Index) and some raisins. Breakfast: Broccoli, red-peppers, mushrooms, asparagus, kale and 2 eggs scrambled. I call it the 'salad omelet" with a 1/2 cup of oatmeal, barley and wheat mix boiled in water with added raisins and agave nectar. Fabian
ANSWER: I am impressed. I discuss ratios of foods in the macronutrient threads (see the macronutrient categories). Hydration needs are 1 Liter for every 1000 Calories you consume PLUS exercise perspiration replacement (see hydration threads). Caloric needs are based on basal metabolic rate (see my weight setpoint discussion in the "weight loss" thread); the EASIEST way to be on target with respect to caloric intake is to use hunger as your guide ASSUMING vegetable intake with EVERY meal (otherwise, hunger will drive you to eat more than you need). Calculating out caloric needs is, as you can imagine, very complex. I am impressed by your meals. Lets break them down.
Your pre-workout snack: 1 slice whole grain bread with 130 Calories and a negligible amount of protein (16 Calories of protein from grains is the equivalent of 8 Calories of high-bioavailable protein i.e. the amount in 1 oz of nonfat milk or 1/3 of an egg white), 1 teaspoon almond butter ~30 Calories, 1 tsp Agave nectar as sweetener ~20 Calories and some raisins (1 level Tbsp raisins is 30 Cal). If your training is more than 30 minutes I would add 1-2 Tbsp protein powder to water to increase your protein intake and use twice the amount of almond butter unless that might cause you gastrointestinal distress. Make sure you hydrate with all this so the calories don't backfire (gastrointestinal distress) and so that you can get the most out of your workout.
Your breakfast: Amazing. Sounds like my eggs, except that I use 3 or 4 eggs only keeping one yolk since I add other forms of fat, namely a bit of cheddar cheese (one of my favorite foods) and avocado both for the great flavor and for the healthy unsaturated fats. Your hot cereal mixture sounds outstanding, although the agave and raisins should be replaced with fruit. I use the frozen berry mix from Costco, but you could also slice in apple or banana. This is a much better way to go than the nutrient-deficient dried fruit or agave nectar (although their use before your workout makes sense since fresh fruit might cause gastrointestinal distress during subsequent exercise).
I'm very curious about this salad omelet and I have to try it.thanks
Posted by: fioricet online | November 02, 2009 at 10:31 PM
You may do even better. I have found that Acupuncture helps me eat right.
Posted by: Natali | December 05, 2008 at 08:40 PM