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“Peak Performance Nutrition”(6 posts)

“Peak Performance Nutrition”853
Sep 16, 2002 9:57 AM
Ok,I have done some research and it seems that you guys are right in regards to high protein diet's. So in light of what I have discovered (it's not that I don't believe you guys It's just that everybody has something different to say and it does get a little confusing.)
So to minimize my confusion I like to do research and see real scientific data on the subject. I've also re-read the "Body for life" book and even they don't recommend a low carb diet but a more balanced approach. So keeping w/ my focus and determination to lose weight I have re-evaluated my eating habits and read this awesome article on performance nutrition for endurance athletes and it seems the most sensible. It seems like a lot of work but when your fed up w/ not seeing results and you take charge of your eating habits anything is possible. Specially when you remember that food does not control you, but you control the food that is going into your mouth.

"Peak Performance Nutrition"
"An endurance nutrition program that can be personalized to your specific needs.

'The Foundation'
Calculating your own personal nutrient needs.
This calculation is based on your lean body mass (LBM) plus your specific endurance activities. The reason is that your LBM(basically everything excluding fat mass) is the best indicator of your basal metabolic needs. Then, by assessing and adding your physical activity output, you get a good picture of your nutrient needs. This calculation will give a good starting point. And will need to be tweaked over the first few weeks by tracking changes in your overall body mass.

'Calculate Your LBM As Follows:'
Get your body fat measured.(At a Gym, or stop by a Sharper Image and step on one of their scales.)
Calculate your body fat in pounds by multiplying your weight in pounds by the percentage of body fat. I will use myself as an example. and yes I do weigh 233, down from the last time I posted at 236 @ 18%.
(e.g., 233 pounds with body fat at 17 percent: 233 x 0.17 = 39.61 pounds of fat).
Subtract your fat pounds from your overall weight to get your LBM.
(e.g., 233 pounds - 39.61 = 193.39 pounds of LBM.)

'Assess Your Daily Basal Caloric Needs:'
Multiply your LBM by 12.(e.g., my basal caloric needs are 193.39 x 12 = 2320.68 calories per day.) Now you have to figure out your daily caloric expenditure due to your endurance training activities. The easiest way to do this is to visit this site

If your activities differ throughout the week, enter each activity for the entire week and divide by seven to get a daily average.(e.g., I am riding my bike three times per week for about 25 min. and lifting weights 3 times per week for about 50 min. My weekly caloric activity output is 3,354 calories divided into 7 days = 479 daily caloric output.)
Add your basal caloric needs to your activity needs to get your overall daily calorie requirements. (2320.68 + 479 = 2799.68 calories per day.)

Consume 1 gram per pound of your LBM per day to make sure you provide sufficient protein for the more rapid turnover produced by extreme endurance training.( I need 193 grams per day 1 x 193 LBM.
Try to hit a level of 0.3 grams per pound of LBM per day. Get most of it from unsaturated essential fats. This amount will assure that your body has the fatty acid building blocks to optimize proper and rapid muscular repair.
( I need 58 grams per day - 0.3 x 193 LBM = 58 grams )
Carbs will be the mainstay of your performance nutrition plan. They will provide you with the high-octane fuel to keep you cranking day in and day out. Your overall carb intake should equal the remainder of your calorie needs after protein and fat are accounted for.

Calculate this as follows:
(protein grams x 4)+(fat grams x 9)= protein and fat calories
(total daily calorie needs)-(protein and fat calories)=carb
re: "Peak Performance Nutrition"part 2853
Sep 16, 2002 10:12 AM
Calculate this as follows:
(protein grams x 4)+(fat grams x 9)= protein and fat calories
(total daily calorie needs)-(protein and fat calories)=carb calories needed
(Carb calories needed) / 4 = grams of carbs needed daily.
My calculation:
(193 x 4 = 772) + (58 x 9 = 522) = 1,294 protein and fat calories
2,800 - 1,294 = 1506 carb calories needed
1506 / 4 = 376.7 grams of carbs per day.

To summarize my example - I weigh 233 pounds 17% body fat, my daily nutrient requirements are:
Calories = 2,800
Protein = 193 grams
Fat = 58 grams
Carbs = 377 grams

Note: Use this calculation to set up your nutrition plan for the first week. This will be an assessment period. Be sure to weigh yourself and note your body fat percentage at the beginning of the week and again at the end of the week. If your goal is to maintain weight, but you end up losing weight, add 300 calories per day to your plan. If you want to lose weight but are not, subtract 300 calories per day. Then reassess the following week."
'The Plan'
Now for the particulars of how much of what to eat, when and why.
I recommend you pick up an issue of Muscle Media or go to your local borders for a little coffee break and read the rest of it. It will take me to long to try and summarize that.

Let the criticism begin, I know I will never make everybody happy.
You're on the right trackKerry
Sep 16, 2002 5:01 PM
This calculation gives you 55% carbs, 20% fat, and 25% protein, a pretty reasonable balance. Recognize that your personal behaviors (right down to whether you jiggle your legs when sitting at a desk) will have a strong influence on your "basal" metabolism - you can estimate this but you can't really calculate it. Plus, as you lose weight, your body will become more efficient at calorie burning, so when you're on the down slope, your basal metabolism will be dropping.

The key is to leave the dinner table a bit hungry, and try to eat dinner early in the evening. Going to be with a hunger pang is the best way to lose weight and lose fat - your body will burn fat all night because you haven't loaded up with calories in your gut. Plus, you're never as hungry in the morning as you were when you went to bed, so it is easier to endure the hunger. A guy like Lance can afford to have his true calorie expenditure defined and then weigh his food so he absolutely gets the right intake. For the rest of us, going by evening hunger is a very good guide, since we don't really have a way to calculate consumption that precisely. The formulas you've gotten are no better than "max heart rate = 220 - age."
re: Just a guideline...853
Sep 17, 2002 7:32 AM
As I posted this is just a guidline and is adjustable. But I believe is close enough to meet everybodys individual needs. And is very important to keep track of your progress that way you can adjust it to meet your goals.
The needs that I have are very diffrent compared to my 110lb Triathlete sister w/16% body fat. But she can still use this guide to find her LBM and from that figure out her nutritional needs. Then keep track of her weight and body fat% and adjust accordingly.

I also agree on the Body fat testing, the digital scales vary to much. I would stick w/ caliper testing or if you have access to it, underwater weighing which is the most accurate. I belive that there are calipers available that are digital, meaning that you take the measurments where you have to take them and it calculates bodyfat for you, so that you do not have to do any other calculations.
calipers for body fat testingpeloton
Sep 17, 2002 10:50 AM
If you are looking for calipers the Lange ones are very good, and one of the most accurate on the market.

Body composition testing is a funny thing. Did you know that the original study for underwater weighing was done with only 10 cadavers, all of middle age caucasian decent? Not the most foolproof study. I would love to see if there are differences between sex, age, and race. I imagine we aren't as accurate with any of our techniques for measuring body comp as we think. Dual x-ray isn't too bad though, and the others are close enough to use as a loose guide.
Sep 16, 2002 9:32 PM
I agree that it can be difficult to get good information on the subject of nutrition. The problem we have in this country is that only 27 states require someone to be registered with the state to call themselves a dietician or nutritionist. In all the other states anyone can claim to be an expert. That's one of the reasons that there is so much misinformation out there. Too many people are calling themselves experts and pushing diets that have no basis in science and physiology with no empirical data. Stuff like fat free diets, high protein, and even ideas that you shouldn't consume protein with carbs at the same time (this is actually someone who works for a major MTB team). There is also a terrible amount of misinformation in the supplementation industry. Too much money to be made in the supplement industry, and the govt. doesn't regulate at all. According to an act passed a few years ago the FDA can't pull a product from the market unless it proves the product doesn't do what it says, or proves it unsafe. Imagine if perscription medicine were run the way the supplement industry is. A lot of claims get made that are unsubstantiated, and the consumer is the one who suffers. With regards to diet and supplementation, it's an unregulated industry with money to be made. Money makes a lot of people make claims that may not be so.

I would say that the diet you are on now is a lot more sensible, and will give you what you need for a more long term result. I would say though, like Kerry, to use the calculations as a guide. Your basal metabolism will be a little different from the figures you get, and it will also change. Use the figures as a guide, and not a gospel. Even your body composition figures will vary from time to time. I've used bioelectrical impedence like you would get on a scale at sharper image, and it can vary by 3-5% by time of day. Your hydration levels, what you ate, heart rate, and other factors can change the figures you get from the scale. I've gotten readings that vary by 5-6% in a single day at different times. So don't worry if that changes too, it's only a guide and not perfect.

Aside from that I would watch what kind of fats, proteins, and carbs you are taking in. Not all are equal. Look for unsaturated fats like Omega 3's from nuts, olive oil, and fish. Make sure you are getting complete protein like from meats, or combinations of foods like grains and nuts together. Also try to steer clear of lots of highly glycemic carbs- simple sugars and the like. Choose whole foods, and stay away from a lot of refined stuff like white flours. The diet thing isn't too hard if you can wade through all the BS out there. I basically don't believe claims unless there is a statistically valid, well done study (or better, studies) done by a source with no vested interest in the subject matter. Good luck with the diet.