Diet Tips

mohkale · Post by **mohkale** » 19 Jan 2005 22:51

DoctorJay wrote:
Btw I am studying these subject.

There are a few guidelines which I highly recommend - but there are lots of possibilities to achieve your goal of losing weight.

Methods

First of all - there are many methods and their scientific content is questionable very often.

- eat not lesser than 1 gramm / kg proteins per day ( i.e. if you weigh 75 kg > you should eat min. 75 g proteins per day)( try to collect this sum by using lots of different sources ( milk, meat, plants, nuts)
-eat the rest of the day carbs( use fast carbs after the sport session ( i.e. fructose to refill your carbtanks fast; and complex carbs during the day)
- the guideline for tennis player nutrition ( "similar" sport) is 60% carbs-10 % proteins- 30 % fat of your kcal ( = 100 %) (not in a diet!!!)-for the diet I would lower the fat a little bit and the carbs if it is possible.

Hey DoctorJay,

I'm hesitating to argue your points, because it seems like you know a lot of the stuff you wrote. And I don't like arguing in general, but if you want to argue about some nutrition stuff, I'll ask Jeremy O. to substitute for me. Hell, I'll throw in the fatness of american kids, and I don't even have to ask him.

All jokes aside, I agree with most of what you wrote, but I'd love to see some scientific evidence of:

- why only eat 1g/kg og protein a day?

- why should you eat carbs the rest of the day?

I would say the ideal nutrition for a tennis/footbag player would be approximately: 35% protein, 35% carbs and 30% fat. This, you DoctorJay, naturally already knew, but to others: remember that 30% fat means getting 30% of your daily calories form fat. A gram of fat has 9 kCal, but a gram of protein or carb has only 4 kCal.

Other than that, I couldn't agree with you more. I'm hoping you have some links on articles where I could get more info about this nutrition stuff.

Matti

DoctorJay · Post by **DoctorJay** » 20 Jan 2005 09:55

mohkale wrote: All jokes aside, I agree with most of what you wrote, but I'd love to see some scientific evidence of:

- why only eat 1g/kg og protein a day?

- why should you eat carbs the rest of the day?

First of all I am too lazy/busy to search for some english sources to prove these statements.
Maybe I will do that in a few days if i find the time.
Now I will try to bring a little bit more light in my sentences above.

The minimum should be 1 g/ kg weight
In my opinion the maximum is about 2,5 g/kg.
We are in a diet so we have to save some energy anywhere.

if you count your fat and your proteins you will eat only some carbs ( alcohol excluded).

The numbers of the tennis players nutrition is from the Adidas Tennis Base in Oberhaching/Munich were I participated at an education to a tennis coach.
The numbers are only in my recordings so it is difficult to show you.
The centre contains some good players - several german atp players.

mohkale wrote: Other than that, I couldn't agree with you more. I'm hoping you have some links on articles where I could get more info about this nutrition stuff.

Do you mean you agree with the other things or you do not agree ?!
I can only bring some german source of the information - but there are for sure some english boards too which will bring you some studies ( the maximum absorption of proteins; the necessary amount of fat)

To analyse studies is difficult - lots of them are made to prove only a one sided result.
I will post a thread in a german language board to collect some links to your questions in English but there are often people who do not want to do somebody else homework , because I should search on my own.
To search on my own I am too lazy- maybe if you bring me some other information that my statements are wrong / old I will get interested in doing some research.

mohkale · Post by **mohkale** » 20 Jan 2005 10:21

I'll propably reply more to this topic later, but what I meant was I agree 100% with the other points you made.

And now I also agree with the daily protein intake. I just understood you meant 1g/kg is ideal, but it is between 1-2,5g/kg, depending on how physical your work and excercises are.

MAtti

Jas · Post by **Jas** » 21 Jan 2005 01:22

DoctorJay wrote: The minimum should be 1 g/ kg weight
In my opinion the maximum is about 2,5 g/kg.

There really is no limit to protein intake, the more the better. To reach my goal (which is building muscle, becoming heavier) i should be taking 1.5-2g/per lbs. of protein, so that means i should be taking in between 200-300g of protein since im about 154lbs. And its quiet hard to overdose on protein, ud have to eat a hole 5kg tub to feel sick, which would be quiet stupid...
I usually consume about 100g+ of protein a day, maybe less when im feeling lazy but yeh. Through about 1 month and a bit, i have put on about 1.5kg more which isnt that much (that is with regular exercise and eating healthy), but its going somewhere and im also a lot hungrier most of the times. Which means faster metabolism, which is good.
So pretty much, if uve been eating 'shit', go for a change into eating healthy foods and you'll notice a difference (more energetic, healthy, better metabolism). And if u keep going on, it will become a habit into eating wots right and wots not. Start looking at the nutritional table on the things u eat, get interested in wot ur putting thru ur body.

Jas

ptaku · Post by **ptaku** » 21 Jan 2005 07:19

Jas - if you eat too much proteins you can have sick nephros. As I know the best amount of protein is 1 g/1 body weight kg for people who don't exercise any sport, and 1.5-2.0g/1kg of body weight for people whor are physically active. If somebody are doing some body building they should eat more proteins, but I don't now how much...

Jas · Post by **Jas** » 21 Jan 2005 14:51

http://aussiebodies.com.au/tools/pcf/pcf+basic.asp

do the PCF (Protein, carbs, fat) intake thing. This will show you how much protein, carbos and fat u should take per day in grams. From wot it says for me, my ratio is: 232g of protein : 352g of carbs : 105g of fat
That's quiet hard to keep up with for me. i usually intake about, 100+ protein a day (without any meat).
People have a go at it, I wanna see how much of PCF they should take a day.

Jas

EDIT: I definately recommend going to http://www.aussiebodies.com.au/default.asp if you want to know everything about health and what to eat etc. It's probably the most interesting site there is at the moment, with all the information that is very very useful to all you footbaggers out there. They've got scientific discoveries and all that stuff, that will show you exactly wots best.
I started reading it yesterday and i still am going through the site. Its mad.

mohkale · Post by **mohkale** » 22 Jan 2005 01:35

My PCF should be according to that site 194 g protein, 132 g carbs and 76 g fat. I usually get 150-200 g protein, 100-150 g carbs and 75-100 g fat; so I guess I'm on a right track.

Matti