Protein, training, and nutrition in general... and more! All in this great informative video.
Read the full transcript »
I base it how much training you are doing. So here is, if you are training less than 5 hours per week, 5 to 10 hours per week, 10 to 15, 15 to 20 or greater then 20 hours a week and all I am doing over here is, is giving you a range for protein per day, per pound of body weight, I am telling you in grams. So this is 0.6 to 0.7 grams of protein per pound of body weight. So just take you body weight and multiply by one of these numbers, based on how many hours of training you do and that gives you rough idea of how much protein you are getting during a day, you will find, we get those higher numbers down here, that you have to got to be eating protein all day long, you just got to stay with it. Protein, three times a day, specially from like fish, eggs, high protein sources that are very high in essential amino acids. Those are the foods that you want to be eating and that's primarily and best of those, there is really is something that you can buy that, that is was not raised in a farm, not raised in a pen some place because the foods they feed them there are different than they would have, if they were a free ranging type of animals. So when you come to that, and you stop by free ranging animals, the best you can find really is fish, ocean caught fish. That's essentially going out on hunting is what that is. It's an animal that ate, what animals are supposed to eat. We didn't stick in a pen some place and then feed them foods that run natural for it because we do that it changes their body compositions, especially their mega 6 or mega 3 ratios get all screwed up because the way we feed them, when they are in pen situations. We are going to do all that story of all that stuff. It has do how much saturated fat they have on their bodies and so forth and what it does to our health because of eating that kind of food. But nevertheless, this shows you roughly how much protein you need be getting in, in a day, based on your body size and your turning volume and the higher this number becomes, the more of a challenge it becomes to you. Again, at stage 5. One last concept here, periodization of diet. What I have athletes do is, we change the diet as our training season for periodization changes. So as I told you last night, we talked about periodization, you know that whole concept of what's you are doing, during base period, build period, peak and race and all that kind of stuff, type of training you are doing. What I like to do is modify the athlete's diet, relative to their training. So I have given an example here for a given athlete, this is not the numbers I would recommend for everybody, this is a situation, a straight example, so don't thing these will be the numbers for you. What I do is I keep protein the same, and that is just strictly based on volumes, which I just showed, that stays the same and then what we do is we modify carbohydrate and fat as the season changes. So for example, if you see this is a teeter totter, here is the fulcrum of the teeter totter, so these five goes up and down and this side goes up and down, if we are in the base period for this athlete, with 25% Protein or diet, then the teeter totter is going to shift it points at base. So it's going to point from this line down to here, here is where our teeter totter is going to be. It's going be point at base and it will say 35% fat, 40% carbohydrate, 25% protein and as we go through the season, we go from base, to build, the peak, to race, the teeter totter simply begins to shift and goes the other way and you can see as it shifts the amount of fat in a diet goes down, 35% at 32%, 28%, 25% over the course of this periodization which may be several months and on the carbohydrate side it goes up, 40%,43%,47%,50%. So we simply shifted it back and forth. So what I do when I am approaching someone, is we say we are now starting into a build period, I want you to shift to diet more towards the carbohydrate and here are the some types of food one should e