GOT Fitness LOG

[blue4eva77]

Yeah! Wasn't expecting it to taste so good, but it's cool. Hoping I can start to see good results now with my regular jogging, lots of football, healthy diet plus whey protein mix.

You defo will mate. Within a month you will feel so much better. You will also start to see other little differences too like, clearer skin, being more alert, whites of your eyes being WHITE lol etc..... i know it sounds a bit stupid but you'll see.

 

[Bruce Wayne]

Nice !!!!!

Throw a scoop in some porridge (oatmeal) for breakfast before one of your runs mate..... Not only does it taste great but its a good protein boost. Only add it to cooked porridge though.... like after its cooked, mix a scoop in and stir it up. If it seems dry, just add a little more water obviously.

I seriously can't get enough of the stuff. I prefer the Vanilla flavour but this peanut butter sounds pretty nice like

Why do you need protein before a run? Especially when you're getting some from the porridge itself.

 

[Big Fat Sam]

Why do you need protein before a run? Especially when you're getting some from the porridge itself.

I am planning on, if I am running later in the day (after work) one or t'other (porridge or a shake), plus a shake after exercise. No additional protein shake on non-exercise (lol) days.

 

[Bruce Wayne]

Fairy snuff. How much protein do you reckon you need each day?

 

[Big Fat Sam]

Fairy snuff. How much protein do you reckon you need each day?

I've looked before and I've got it at around 80grams.

Two protein shakes gets over half of that, so it's a case of being careful and getting it right with other food.

Edit 1: Do we class ourseves as 'athletes' if we do exercise five days out of seven per week?
Edit 2: As I am new to all of this I am still getting used to it all and working out what is what and what food represents what source of protein/fat/carbs, etc. Getting there slowly!

 

[chicoazul]

Do yourself a favour and swerve taking advice off Bruce or he will have you off the protein and on the hardcore steroids lid.

One bad man.

 

[Bruce Wayne]

Reckon you might surprise yourself. There's around 15g in the porridge alone. Something really simple like two slices of ham in brown bread will give you 20g. A single chicken breast is around 30g.

I'd imagine with any kind of decent diet it'd be really, really difficult not to get 80g of protein per day via your normal diet.

 

[Big Fat Sam]

Reckon you might surprise yourself. There's around 15g in the porridge alone. Something really simple like two slices of ham in brown bread will give you 20g. A single chicken breast is around 30g.

I'd imagine with any kind of decent diet it'd be really, really difficult not to get 80g of protein per day via your normal diet.

That's fine, because I am on a low-carb diet evenings and am watching the amount of carbs I take in during the day, so it's be one or t'other with porridge/bread.

Plus I've read that if you're on a low-carb diet you're fine to go over on the protein you consume within a day and it won't have any detrimental effects on the body.

You'd know better than me like, like I said it's all new to me and I am just going off what other people say and advise, etc.

 

[blue4eva77]

Why do you need protein before a run? Especially when you're getting some from the porridge itself.

Well depending on how many miles you run, protein as well as many other nutrients are very much needed. I've heard that 0.8 grams of protein is needed per pound of body weight. (just what i heard) If you're a runner......

Whatever the ' runner ' actually means, idk.

 

[blue4eva77]

you can eat substantially more protein without any harm, and with some potential benefits. Studies have shown that athletes trying to shed excess body fat do so more successfully on high-protein diets where 30 percent of daily calories come from protein, especially when weightlifting is added to the training mix. When calorie restriction is combined with increased protein intake and weightlifting, all weight loss is fat loss, whereas when calories are reduced alone, less fat is lost along with more lean body mass.

There is also some evidence that very high protein intakes help endurance athletes absorb heavy training loads. For example, a study at the University of Birmingham, England, found that cycling time trial performance was reduced less after a period of intensified training when cyclists increased their protein intake to 1.36 grams per pound of body weight at the start of that heavy training block instead of leaving it at 0.78 g/lb.

In short, there seems to be no magic sweet spot of protein intake that every runner has to hit on the nose every day. More important than the amount of protein consumed is the timing of protein intake. Numerous studies have demonstrated that exercise-induced muscle damage is reduced when protein is consumed immediately before and during workouts and that muscle repair proceeds most rapidly when protein is consumed immediately after workouts. You still don’t need a lot of protein, though. About 15 grams of protein per hour during exercise will suffice, while a total of 20 grams of protein in the first hour after exercise is as much as the body can use for immediate recovery.

 

[Bruce Wayne]

That's fine, because I am on a low-carb diet evenings and am watching the amount of carbs I take in during the day, so it's be one or t'other with porridge/bread.

Plus I've read that if you're on a low-carb diet you're fine to go over on the protein you consume within a day and it won't have any detrimental effects on the body.

You'd know better than me like, like I said it's all new to me and I am just going off what other people say and advise, etc.

Aye, don't suppose it will do much harm, you'll probably just pee it out. From experience though, it's rare for anyone doing cardio/endurance stuff to need protein from an external source providing you have a decent diet.

Well depending on how many miles you run, protein as well as many other nutrients are very much needed. I've heard that 0.8 grams of protein is needed per pound of body weight. (just what i heard) If you're a runner......

Whatever the ' runner ' actually means, idk.

I'm no runner so it might be different, most of the stuff I've read (and from experience) with cycling is that carbs are what you need before/during your training. So have slow release carbs beforehand, then try and have some faster releasing carbs afterwards with a little bit of protein in. A humble chocolate milkshake is quite popular amongst cyclists for post training.

I can't recommend this book highly enough. It's got some cracking recipes designed for endurance athletes.

http://www.amazon.co.uk/Go-Faster-F...9326/ref=sr_1_1?ie=UTF8&qid=1390928501&sr=8-1

It has a good mix of pre and post training meals, breakfasts, snacks, desserts and of course main meals. Wouldn't recommend it all the time like as it's not all that cheap, but there's a Duck, Orange and Cardamon Pilaf recipe for instance that has 100g of carbs and 50g of protein per portion.

The recipe serves 4 people so if you're doing it just for yourself, make it up, freeze three portions and you've got a cracking meal there to whack in the microwave whilst you have a shower etc.

 

[blue4eva77]

Aye, don't suppose it will do much harm, you'll probably just pee it out. From experience though, it's rare for anyone doing cardio/endurance stuff to need protein from an external source providing you have a decent diet.



I'm no runner so it might be different, most of the stuff I've read (and from experience) with cycling is that carbs are what you need before/during your training. So have slow release carbs beforehand, then try and have some faster releasing carbs afterwards with a little bit of protein in. A humble chocolate milkshake is quite popular amongst cyclists for post training.

I can't recommend this book highly enough. It's got some cracking recipes designed for endurance athletes.

http://www.amazon.co.uk/Go-Faster-F...9326/ref=sr_1_1?ie=UTF8&qid=1390928501&sr=8-1

It has a good mix of pre and post training meals, breakfasts, snacks, desserts and of course main meals. Wouldn't recommend it all the time like as it's not all that cheap, but there's a Duck, Orange and Cardamon Pilaf recipe for instance that has 100g of carbs and 50g of protein per portion.

The recipe serves 4 people so if you're doing it just for yourself, make it up, freeze three portions and you've got a cracking meal there to whack in the microwave whilst you have a shower etc.

I will take a look at that, cheers.

 

[evilwebby]

you can eat substantially more protein without any harm, and with some potential benefits. Studies have shown that athletes trying to shed excess body fat do so more successfully on high-protein diets where 30 percent of daily calories come from protein, especially when weightlifting is added to the training mix. When calorie restriction is combined with increased protein intake and weightlifting, all weight loss is fat loss, whereas when calories are reduced alone, less fat is lost along with more lean body mass.

There is also some evidence that very high protein intakes help endurance athletes absorb heavy training loads. For example, a study at the University of Birmingham, England, found that cycling time trial performance was reduced less after a period of intensified training when cyclists increased their protein intake to 1.36 grams per pound of body weight at the start of that heavy training block instead of leaving it at 0.78 g/lb.

In short, there seems to be no magic sweet spot of protein intake that every runner has to hit on the nose every day. More important than the amount of protein consumed is the timing of protein intake. Numerous studies have demonstrated that exercise-induced muscle damage is reduced when protein is consumed immediately before and during workouts and that muscle repair proceeds most rapidly when protein is consumed immediately after workouts. You still don’t need a lot of protein, though. About 15 grams of protein per hour during exercise will suffice, while a total of 20 grams of protein in the first hour after exercise is as much as the body can use for immediate recovery.

I can attest that you can eat as much as you are able to on low carb - until the point where to are naturally satiated. I've never calorie counted whenever I've followed low carb as I am doing now, and I stuff myself at each meal.

Personally I don't go for supplements, I just eat natural (or at least supermarket) stuff, but I'm looking to slim down and gain endurance, not buff up, so for me I believe that for my goals high-fat is superior to high-protein.

Ran a half marathon on Sunday. I actually found a newsgroup that is dedicated to low carb endurance running:

http://groups.yahoo.com/neo/groups/LowCarbRun/info

Really good to know there are others out there with the same approach as me. Here is another ultra-marathon low-carber:

http://drtrunning.blogspot.co.uk/

 

[Bruce Wayne]

Where do you get the energy from to run if it isn't from the carbs? Are you relying on increasing your bodies ability to break down the energy in fats?

 

[Big Fat Sam]

Where do you get the energy from to run if it isn't from the carbs? Are you relying on increasing your bodies ability to break down the energy in fats?

I'd be interested in knowing this.

Cool topic.