Posted: 4/15/2010 1:35:11 PM EDT
|
Do I need to be taking
I only lift 1 day a week I ride a bike 3 days a week for about 2 hours per trip, the milage changes sometimes road only, sometimes dirt only, sometimes a mix of both If it maters im 6 feet tall, 175 pounds thanks |
|
Only you will be able to figure out how much you need. No one really knows. Older studies have suggested 1 gram/lb of lean bodyweight. Once again, there has never been a definitive study that incorporated different size individuals (or sexes) with varying degrees of exercise backgrounds. You may also get told that your body can't use more than 30 grams at any one time, once again, never proven. You can't tell me a 130 lb man who doesn't exercise needs the same protein intake as a 300 lb steroid using bodybuilder.
If you are happy with where you are at physically, keep doing what you are doing. If you want to gain weight, up your complex carbs, if you want to lose fat, eat more protein and less carbs. In your case, I guess I'd go with the 1 gram/lb of lean body weight divided over your daily meals. SInce you seem to be doing more endurance training than strength training, I assume you are taking in the necessary preworkout carbs to fuel the workout. The protein you would need after the workout to help repair. |
|
Quoted:
Probably a little less than 1g/lb lean body mass since you appear to not be going for bulk. All you're doing is just repairing. If protein makes up 30% of your diet you're probably getting enough. This. It's not going to hurt you to do a little more than 30%, but the 1g/lb of weight is a number the body builders usually go by, and you are not training that way, which is great. |
|
Quoted:
I watched a great series of videos by an Md that specializes in Metabolism, and he was recommending a diet of 200g protein a day or more, and 200g or less of carbs. I can't imagine this for a competitive athlete. Maybe a weekend warrior or a regular moderate exerciser. I could see ketosis taking affect that low over time. |
|
Ive never been in ketosis verified by a ketostix in over 30-40g of carbs a day. I generally stay around 100-125 a day for Crossfit.
The information I watched was more about diet and obesity, across cultural lines. It was very specific down to individual cellular levels of energy use, and also debunking many myths. It was very informative. here is the link. Yes, its from the crossfit journal, but I don't care. I'm not a total Xfit koolaide drinker. I do think this is worth watching tho. http://journal.crossfit.com/2010/04/insulin-body-weight-and-energy-production.tpl |