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Another diet post...(3 posts)

Another diet post...Wannabe
Mar 13, 2002 12:40 PM
I posted this in the racing forum but thought I'd cross-post it here in hopes more folks will see it...

The posts from individuals like LFR really have me intrigued. I know very little about proper nutrition beyond the basics, eat your veggies, moderate your fat, etc... About the only thing I can count on is when I build up my workouts after a winter break is my appetite sure does grow!
Anyway, all this talk about the glycemic index and high GI foods making you hungry and the "crashing" got me looking on the web for more info. I have not been looking long, but it is some seriously confusing stuff! And sometimes contradictory! First off, thrrugh that simple vs. complex carb comparison out the window! At least that is what I have found so far. Anyway, I thought I would paste a link to a rather interesting report on how high and low GI foods pertain to the athlete (and they used cyclists!).

http://www.fred.net/ultrunr/glycemic.html

They did briefly mention the connection between high GI foods making one "feel" hungry and that there was indeed a direct connection between the two.

Because of my lack of technical knowledge in the area, a lot of the finer details have undoubtedly escaped me from this report, but much of the info cited dealt with how high GI vs. low GI food consumption affected perfomance of the athlete, not necessarily on how that athlete felt. A couple of things (one directly usable by me and one just interesting) that I have taken so far from my first read are:

If no nutrients/food is consumed post-ride, a low GI meal is preferred prior to exercise for resynthesization of muscle glycogen. However, best resynthesization of muscle glycogen resulted in a high GI meal as soon as tolerated post-ride.

The report stated that although the findings were perhaps not applicable to athletes, a 30 day study suggested that a high GI diet enhanced carbohydrate oxidation and increased muscle storage of both fat and carb fuels. The lack of applicability to athletes was reasoned as this study did not involve any exercise over the 30 day period.
Just a couple of tidbits that I've found so far. There really is a lot of info out there and for someone like me, not only is it confusing, but daunting!

Further suggested reading for me and items for thought regarding this link would be appreciated.

Andy - Wannabe
fourlakes_99@yahoo.com
Unfortunately, answers don't always exist and theorys oftenBarnyard
Mar 13, 2002 1:30 PM
become facts. Then theorys get old, but the facts remain the same. How we process/assimilate food varys from one person to an other. We've evolved in different enviroments. We all share common needs but we're not all the same. Finally, eat less live longer ride harder.
Are you looking for a miracle?Kerry
Mar 13, 2002 5:47 PM
Cause you won't find one in diet. You can fail in eating all the wrong things, but an athlete's diet is high in (preferably) complex carbohydrates, with roughly 1 gm of protein per day per pound of body weight and 20-25% fat. This amount of protein is very generous and probably exceeds your needs. The whole GI thing is at the margin, not central to your diet. Whether you eat a baked potato (high GI) or some whole wheat bread (low GI) makes no real difference. If you decided to get all your carbs from table sugar, then you've got other problems as well. A key thing for you to recognize is that the studies on glycogen replenishment have largely been debunked. Yes, if you eat in the "glycogen window" you will have higher levels of muscle glycogen after 8 hours. But after 24 hours (the new data!) there is no difference, regardless of your eating pattern. In short, eat a balanced diet, relatively low in fat, lots of fruit and vegetables and whole grains, and you'll do just fine. If you want to lose weight, go to bed hungry every night. If you want to bulk up (huh??) then have a bowl of popcorn just before you go to bed. It's not nearly as complicated as you, and the people selling supplements, want it to seem.