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High Performance Nutrition - Part 1

The Big Picture: Food as Fuel


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As a diabetic, I must limit my carbs to under 50%. Report
this article help me a lot and thanks for sharing this article
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I do not find this article credible. Report
I have tried following the Spark People guidelines for carbs (whole meal, pulses) for WEEKS and lost NOTHING, NADA, ZIP eating below my base calorie needs of 1500 and meeting exercise guidelines. Rather than go to 1200 calories a day - unsustainable in long run - I decided to go low carb, tapering down to 70 then 50 carb grams a day, higher fat, limited protein (around 100g day). Finally the weight started to come off without my having to feel like I'm starving. I'm not an expert but the 150g/day carb does not seem to work for me. Neither does having high protein at over 150g a day, which my trainer recommended. I did talk to a Dr - endocrinologist - who said that the body converts protein to glycogen as needed, so that's not a reason to avoid low carb. BTW, I did get very tired when I tried low carb dieting in the past - apparently due to mineral loss with water loss - but have found this time around that taking vitamins and minerals helps a lot. Am going to try bumping up my carbs from time to time to keep the metabolism going and stave off the boredom. Report
The government are insane for leaving this sort of basic yet vital information out of our education systems! invaluable article. Thank you! Report
This is exactly the information I have been looking for, and could not find anyone that would tell me. Not even a doctor. Thank you Spark. Report
I try and do carb balancing. I subtract the grams of fiber from my carbs and try and have that match (or be under) my protein. I ALWAYS make sure I have at least 100 grams of carbs but I have PCOS and other health issues and have been told that carb balancing is the healthiest for me since it keeps my blood sugar level. I am finding it REALLY hard to lose some weeks. I've been eating between 1200 and 1400 and get anywhere between 120-30 mins of exercise a day. Report
Great article Report
Great information. Report
Very good article. My problem is I'm starving hungrey after I workout and that's where I fail. Report
good article except for the bit about needing carbs - carbs are NOT a necessary macronutrient. Take for example the Inuits, Eskioms. They function perfectly well on a ketogenic diet - better heart health and overall health. Recent advances in science, exercise physiology and science and sport psychology has shown that most people and almost all athletes can function at high intensity perfectly, even better in most cases after the initial down time adaptation phase. People are omnivorous and carbohydrates that come from anything other than vege, esp dark green vege are unnecessary for survival and/or high intensity exercise. Good article otherwise. Eat your fats, lots of them! :-) Report
I love reading Dean"s article. Please Dean write more it"s great. Report
Love those Dean Anderson articles! They are so well written and informative. Keep them comin'! Report
One comment I'd add is that certain long endurance activities do require nourishment during the event. I've competed in 5+ hour cycling events. Ultra-endurance events can last over 24 hours.

When I ran high school track our coach told us not to eat anything 3 hours before our training or event. When I started to cycle long enough to require food I couldn't handle it; it seems you have to train your body to send a little blood to your stomach even when your legs want it all. For a while I felt ill no mater what I ate while cycling hard. After I got used to it I found myself looking forward to a snack; in fact now I start to feel a little peckish 20 miles into most rides. Report

from an avid runner struggling with weight loss and how the body actually works....THANK YOU! Report

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