Sports Diet

[mikesbytes]

I'm been having a think about diet and nutrition from a sports perspective. The kind of things I'm been thinking about is;
- Weight, be light when hilly races are to be encountered
- Strength. Be strong when weight is not an issue
- Blood sugar levels.

I'm interested in doing a bit of research into blood sugar levels. Glycemic index (GI) comes to mind. I'm wondering if I should eat low GI foods except just before a race, where I should eat high GI to spike the blood sugar levels

[mikesbytes]

Can someone translate this

http://www.fitness-nutrition-weightloss ... art-2.html

[weiyun]

Ahhh... Cortisol. Can't live without it.

[mikesbytes]

Is it banned

[weiyun]

Cortisol is steroid, so make your own judgement. However you are ok to keep your endogenous cortisol, that's not banned.

[Toff]

I'm interested in doing a bit of research into blood sugar levels. Glycemic index (GI) comes to mind. I'm wondering if I should eat low GI foods except just before a race, where I should eat high GI to spike the blood sugar levels

The term "Glycemic index" as it is used in general parlance is mostly BS. It is really telling you a bit of information about whether the food is composed of complex carbs or simple carbs (sugars). If you don't have diabetes the GI is irrelevent, since your pancrease regulates your blood sugar directly. As soon as your blood sugar looks like rising after you've eaten something, your pancrease releases insulin into the bloodstream. The amount of insulin is always enough to keep the blood glucose level very stable. It will never be lower than 4.0mmol/L and it will never be higher than 6.5mmol/L. If it does go higher than this then you have diabetes!

If you are feeling hungry, it is probably because your blood sugar level is at the lower end of the scale, and your body is asking for a refill. However, just because blood sugar levels are low doesn't mean you are going to run out of fuel to race. It just means the glucose in the blood has crossed over the cell membranes into the cells where it is being stored (or used) to provide energy, leaving the blood levels low. Your brain is the organ most affected by low blood sugar, not your muscles.

[weller]

Hi All

Happy to go into a bit of detail on this and any other nutrition related topics, but I'm not going to spend hours typing - happy to discuss over coffee or beer. I'm am trained as a dietitan and have done a fair bit of sports nutrition in the past (wrote articles for Bicycling Australia for about 10 years). Let me tell you there's plenty of BS about, so hopefully I can clarify come points.

Happy New Year
Craig

[mikesbytes]

Thanks Craig, will take you up on your offer

Do you have some links to those articles?

[paul]

There is a letter in the Jan Feb Bicycling Australia, it is a reprint of a letter sent by Sir Hubert Opperman to a young cylist with advice on training, diet etc.

You should eat meat, milk, eggs, rice, steamed vegetables and custard.

Mmmmmm Custard.

Paul

[weiyun]

You should eat meat, milk, eggs, rice, steamed vegetables and custard.

Mmmmmm Custard.

Watch your cholesterol.

[mikesbytes]

You should eat meat, milk, eggs, rice, steamed vegetables and custard

Thanks Paul, Good basic advice. What's the next step?

Should I bulk for part of the year and loose say 4kg in 2 weeks just prior to a road open?

Do I spread the meals over 5 portions per day or stick to the traditional 3?

Will certain foods impact my blood chemistry and if so what influences should I make?

etc

[weiyun]

Will certain foods impact my blood chemistry and if so what influences should I make?

If you want longevity, you don't want to eat all those red meat and eggs. Eat like a Shaolin monk with bean curds and lots of vegetables and you'll transcend into an octogenarian lean mean fighting machine in another 40 or so years. No A graders will be able to beat you when it comes to riding and flying on water.

[mikesbytes]

If you want longevity, you don't want to eat all those red meat and eggs. Eat like a Shaolin monk with bean curds and lots of vegetables and you'll transcend into an octogenarian lean mean fighting machine in another 40 or so years. No A graders will be able to beat you when it comes to riding and flying on water.

My application was rejected

http://www.youtube.com/watch?v=tAHHs7Hi8gs

[timyone]

Hi All

Happy to go into a bit of detail on this and any other nutrition related topics, but I'm not going to spend hours typing - happy to discuss over coffee or beer. I'm am trained as a dietitan and have done a fair bit of sports nutrition in the past (wrote articles for Bicycling Australia for about 10 years). Let me tell you there's plenty of BS about, so hopefully I can clarify come points.

Happy New Year
Craig

weller, id be into sitting and talking about diet! which rides will you be on and drinking coffee after?

[mikesbytes]

We should set a date and time next week. What about with a steak and beer at Stella's in Tempe on Tuesday night?

Perhaps there are a few of us who are interested

[weller]

I'm away next week, but will be back on Jan 23rd. More than happy for a meal/beer/discussion during the week (BTW I'm planning on doing the Heffron Crit on Australia day).

CW

[G]

My dietitian says cholesterol and fat from traditional food sources are go0d for ya (ie., milk, butter, cheese meat, eggs etc). The argument is that cholesterol is the building block of cell structure, and 84% of our brain is cholesterol. So, if you don't eat enough cholesterol, you will not have enough nutrition to repair your cells and your brains will shrink!!

Also, low fat milk/yogurt is a no no. Anything that has to do with vegetable oil is no no. It is not the cholesterol, but the trans-fat from veg oils that clog your arteries.

I think my dietitian's advise has worked for me over the last six months.

[weiyun]

I think my dietitian's advise has worked for me over the last six months.

People in developed countries already consume more than enough of those dietary component for essential needs. It's the excess that screws the system. As for 6 months, that's utter meaningless when it comes to the development of atherosclerosis disease.

[T-Bone]

The argument is that cholesterol is the building block of cell structure, and 84% of our brain is cholesterol. So, if you don't eat enough cholesterol, you will not have enough nutrition to repair your cells and your brains will shrink!!

Umm.... No. The brain is not 84% cholesterol, though there is about 20-25% of the bodies cholesterol located in the brain. From what i've learnt, proteins, or more specifically amino acids are the major building blocks of cells, though lipids do play a role (mainly phospholipids).

The main thing is to have a balanced diet, as fats are good for energy storage, carbs are good for energy supply, proteins are good for repair.

[mikesbytes]

Isn't it interesting how many conflicting views there are when it comes to diet

[G]

Very interesting indeed. I personally don't like anyone fiddling with my fo0d, so low fat milk etc are not on my menu. BTW, Lindsay says milk is the best sports drink.

[G]

Umm.... No. The brain is not 84% cholesterol, though there is about 20-25% of the bodies cholesterol located in the brain. From what i've learnt, proteins, or more specifically amino acids are the major building blocks of cells, though lipids do play a role (mainly phospholipids).

The main thing is to have a balanced diet, as fats are good for energy storage, carbs are good for energy supply, proteins are good for repair.

I stand corrected. Don't know wot figures my nutritionist was talking about brain composition?!

[mikesbytes]

Guess that's where the term "fat head" came from

I'm quite interested in having the great food debate, I was going to suggest next Tuesday, but that's Australia day.

How about the Following Tuesday 2nd Feb, 7pm at Stella's Tempe

[timyone]

i have dancing could it be a weekend? maybe after the sunday ride?

[G]

i have dancing could it be a weekend? maybe after the sunday ride?

Wot dancing you do Tim?

[timyone]

swing

[mikesbytes]

I'm still considering the following;

Post training, within 25minutes (based on 80kg body weight)
64gms HiGi carbs
30gms Protein
As close to zero fat as possible

Other food would be more conventional
LoGi carbs, quantity dependent on energy needs
Fat gms about half of carbs, not much saturated fat
20 - 30gms protein

Occasional beer, especially if its home brew