hippy <[email hidden]> wrote in message
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Quoted message said:"DRS" <[email hidden]> wrote in message
news:[email hidden]...
Note: I've rearranged a lot of the quoted material to try to make my
response read better.
Quoted message said:Do you often use Glucodin post-ride?
Disclaimer: I am not an experienced rider. I'm fairly small and light so my
training regime to date has been primarily anabolic (bulking up). I'm
reading aus.bicycles because I need to increase my cardio to lower my body
fat percentage and since there is *no* *way* I will take up jogging I need a
treadly.
After hard training of about 45-60 minutes the body produces high quantities
of growth factors and other useful muscle building stuff, so I rarely train
beyond 60 minutes (this is the basis of High Intensity Training (HIT) weight
training regimes). Another factor is that going hard beyond an hour or so
your body can become catabolic, meaning it has run out of immediately
available energy reserves and will start tearing down muscle fibres to get
at their energy. Body builders fear going catabolic like the plague.
Cardio training obviously has a different emphasis and goals to weight
training, so maybe going beyond an hour is right for you, but that's why
riding a bike will make you fit but it won't make you big.
Anyway, the stuff about the post-ride (or post-workout) still applies. A
hard ride will take it out of you and you need to eat and drink the right
quantities of the right stuff to get the maximum benefit out of the exercise
you've done.
Quoted message said:The shortest ride I do (not counting going to the
shops, etc)is usually an hour long.
An hour is good. The important thing is that *you* will know it. You will
feel whether you've been working hard or not. Don't kill yourself, just
work hard.
Quoted message said:Quoted message said:For one gram of carbohydrate to be stored as glycogen you need
approximately 3-4 millilitres (ml) of water so keep yourself well
hydrated. Use about 1 -
1.5 grams of carbohydrate per kilogram of bodymass, which for you
would be around 95 - 140g. 1 gram of carb is equal to 4 calories so
you'd be consuming around 380 - 560 calories (1588 - 2341
kilojoules).
Quoted message said:Using http://www.brianmac.demon.co.uk/energyexp.htm, with my
weight and a 1hr ride at 21kph (my average is more than that) it
says I would use 886.9 calories.
Sounds reasonable. But remember, your post-ride goal is not to replenish
*exactly* the calories you used up during the ride. It is (or should be) to
maximise the benefit of the exercise you've just done. During the half hour
or so after a ride or workout your body is primed to process proteins into
lean muscle mass and sugars to glycogen, so you can hit it with more
nutrients than you might otherwise, but there are limits to how much it can
process per unit time. That's why body-builders eat 5 or 6 meals per day -
no way can a normal person eat 2000 calories per meal (assuming 3 meals per
day) nor could the body process that much at once efficiently. It would do
a much better job of processing 6 * 1000 calories though.
Quoted message said:But, using http://www.brianmac.demon.co.uk/nutrit.htm, it says
I need 4579kcal total energy (653g carbs, 149g protein, 153g fat)
This sounds excessive,
It does seem excessive. See below.
Quoted message said:but then I've never measured what I actually
consume. Too many damn numbers!
It's not that hard. I use the ISAA Basil Metabolic Rate (BMR) formula:
1. For Men: 1 x body weight (kg) x 24
For Women: .9 x body weight (kg) x 24
For you, that's 95 * 24 = 2280.
2. Factor in your body fat percentage. Multiply the result from Step 1 by
the multiplier factor:
Men 10 to 14%, Women 14 to 18%: 1.0
Men 14 to 20%, Women 18 to 28%: .95
Men 20 to 28%, Women 28 to 38%: .90
Men over 28%, Women over 38%: .85
For the sake of illustration I'll assume you're in the 20-28% group,
therefore:
2280 * .90 = 2052 calories per day. This is your BMR. It's your base rate.
3. Factor in your daily activity level. Multiply your BMR by the daily
activity level multiplier factor:
The Average Couch Potato range:
1.30 (130%) = Very Light: Sitting, studying, talking, little walking or
other activities through out the day
1.55 (155%) = Light: Typing, teaching, lab/shop work, some walking
throughout the day
The Average Fitness Buff Range:
1.55 (155%) = Light: Typing, teaching, lab/shop work, some walking
throughout the day
1.65 (165%) = Moderate: Walking, jogging, gardening type job with activities
such as cycling, tennis, dancing, skiing or weight training 1-2 hours per
day
The Average Athlete or Hard Daily Training Range:
1.80 (180%) = Heavy: Heavy manual labor such as digging, tree felling,
climbing, with activities such as football, soccer or body building 2-4
hours per day
2.00 (200%) = Very Heavy: A combination of moderate and heavy activity 8 or
more hours per day, plus 2-4 hours of intense training per day
For the sake of illustration I'll put you in the moderate group, therefore:
2052 * 1.65 = 3386 calories (* 4.18 = 14153 kiloJoules) per day. This is
how much you use every day on average. As a general rule, if you want to
lose weight then consume fewer calories than this every day, if you want to
increase weight consume more.
4a. Protein
Protein Requirements in Grams per Pound (1 kilogram = 2.2 pounds) of Body
Weight per Day
Sedentary Adult (RDA): 0.40
Adult Recreational Exerciser: 0.75
Adult Competitive Athlete: 0.90
Adult Building Muscle Mass: 0.90
Dieting Athlete: 1.00
Growing Teenage Athlete: 1.00
For the sake of illustration I'll put you down as Dieting Athlete,
therefore:
(95 * 2.2) * 1.0 = 209 grams of protein per day.
209 * 4 = 836 calories from protein per day.
4b. Fats
The ISSA recommends that fat calories stay at around 15% of total calories
for athletes and people in training. Therefore,
0.15 * 3386 = 508 calories from fat per day.
508 / 9 = 56.4 grams of fat per day.
The general is to reduce your intake of saturated fats and increase your
intake of polyunsaturated fats, monounsaturated fats and Omega-3 fatty
acids. A good rule of thumb is that if the fat is solid at room temperature
(animal fats) then it's bad for you. If it's liquid at room temperature
(vegetable oils) then it's good for you.
Note: since Western diets tend to be so high in fats, especially saturated
fats (the bad ones), you should try to estimate your current level first and
ease it down if necessary. Dropping to 15% immediately can be too big a
drop for some people, leading to cravings and dissatisfaction. Rereading
your earlier posts, I'm fairly well convinced that a lot of what you call
sugar craving is really fat craving because when you've tried to cut back on
the bad foods you've dropped too many fats out of your diet at once.
One of the ironies is that since just about everything at the supermarket is
"low fat" these days I have one training diet which includes a 60g Mars Bar!
4c. Carbohydrates
The rest of your calorific intake will be carbohydrates.
3386 - 836 - 508 = 2042 calories from carbohydrates per day.
2042 / 4 = 510.5 grams of carbohydrates per day.
Rule of thumb: immediately post-workout take simple sugars like dextrose
(glucose), otherwise eat complex carbohydrates.
5. Conclusion
Based on the above, as a 95kg Dieting Athlete who is Moderately Active, your
daily macronutritional requirements are:
209 grams of protein per day (836 calories / 3494 kj)
56.4 grams of fat per day (508 calories / 2123 kj)
510.5 grams of carbohydrates per day (2042 calories / 8536 kj)
Another way to look at it is:
Proteins 24.7% daily
Fats 15% daily
Carbohydrates 60.3% daily.
Compare this to my bulking diet:
Proteins 35%
Fats 15%
Carbohydrates 50%.
Your diet would be higher in usable energy but wouldn't build as much lean
muscle mass. Different goals, different diet.
Quoted message said:How intense or how long would a ride need to be before using Glucodin?
The only thing that's special about Glucodin is that it is pure glucose
(dextrose), it's cheap and it's easily available. It's not a miracle drug
or anything. It just happens to be a perfect post-workout nutrient.
Quoted message said:So, should I consider trying Glucodin post-ride while reducing the
high GI stuff during the working day (read: sitting on my butt)?
YES! Post-ride you *want* high GI carbs because you *want* fast absorbtion.
You want that insulin spike. Dextrose and Maltodextrin have GI ratings of
100+. The rest of the time you don't want high GI carbs. You generally
want lower GI carbs because they give you energy more slowly but for longer
periods through the day - thus avoiding hypoglycaemia (remember?)!
Quoted message said:I tend to go for Farmland fruit bars during/after long rides and eat
brekky after
my commute in and dinner after my commute out.
Muesli bars and stuff are great too, but you need to do your numbers. This
is my pre- and post-workout regime:
Pre-workout smoothie 45-60 minutes beforehand:
Optimim Nutrition Whey protein (28g)
Low-fat milk (250ml)
Glucodin (15g)
Post-workout (smoothie plus muesli bars),:
Optimim Nutrition Whey protein (28g)
Low-fat milk (250ml)
Glucodin (15g)
Uncle Toby's Muesli Bar
Uncle Toby's Breakfast Bar
1 Multivitamin pill
Total 70 grams of proteins, 100 grams of carbohydrates (including 56 grams
of sugars) and 14.6 grams of fats.
OK, that is part of a bulking diet, which is why my ratio of proteins is
higher than it would be for you (I use the 35-50-15 rule), but note how high
my sugar intake would seem to be. Over half my pre- and post-workout
carbohydrate intake is sugar (mostly dextrose). The point is that I am
consuming these sugars at the *right time* because they are the *right
nutrient*. I barely touch sugar the rest of the day.
Quoted message said:So eating fruit post-ride isn't the best thing to do?
(Not that I do anyway - fruit bars usually though)
Many people choose to eat fruit post-workout. Make sure you eat fruits that
are higher in glucose then fructose. Fructose raises blood sugar levels
very slowly, and will only replenish liver glycogen. Try to eat fruits on
the higher end of the glycemic index such as bananas and grapes to ensure a
high glucose to fructose ratio. Bananas are great. They're also high in
phosphorous, dietary fibre, and are easy to chuck into the smoothie to
improve the taste (whey proteins are fantastic but typically taste like
regurgitated vomit).
Quoted message said:Does Glucodin have suggestions for how much to take? Do you?
Glucodin is 100% glucose (dextrose). Therefore 1 gram of Glucodin = 1 gram
carbohydrate. It's that simple. I use 15g per smoothie because after I
factor in all the other carbohydrate sources that's what I need to meet my
carb goal for that particular meal.
Quoted message said:Are there other options if I can't get Glucodin?
It is available at my supermarket, but how can I tell if other foods
are high in Dextrose as opposed to Sucrose or Fructose?
http://www.glycemicindex.com/
You've obviously got a computer. I assume you've got a spreadsheet. I use
Excel. It's not that complicated. Thanks to Australia's food labelling
laws I know the energy, protein, fat (including saturated fats),
carbohydrate (including sugars) and sodium quantities of every food I buy.
It's not hard to plug them into my spreadsheet and work out how to meet my
targets.
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