Announcement

Collapse
No announcement yet.

Nutrition for the very active....VERY active person

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Nutrition for the very active....VERY active person

    How does frequency of eating and calorie type change?

    I'm ramping up to a really high level of fitness right now. I am thinking that more frequent eating will be necessary, and I am thinking lots of carbs in the form of fruits and roots. I am used to eating all my protein at the end of the day in pound-size servings. I haven't figured out how I might split up my protein intake. Fat? I'm thinking I'll split that up too since I want quicker digestion, and fat causes coagulation in the digestive when you also have carb and protein vying to be broken down.

    Anyone have any thoughts?
    Last edited by wiltondeportes; 07-16-2012, 12:38 AM.

  • #2
    I've also been a lot more active. Working out every day, etc. What I've done is let the reigns go for now, and eat when I feel like eating when I feel like eating it. I still fast for the most part for my 10 hours at work, but I might eat before and after. I still have my meat and fat and greens, etc. in one huge meal, but when I get home from work, I'll often inhale two or three bananas and a can of salmon or oysters. I'm not mixing too much fat and carb in any given meal. It's working for me, still getting more definition in the midline of my abs and adding muscle - but I admit I do crave food more often now that I'm technically off the 22-ish hour daily fasts.
    Crohn's, doing SCD

    Comment


    • #3
      Any more thoughts? Keep in mind I am aiming for max performance instead of best body composition.

      Comment


      • #4
        Well, I just went shopping for some people hiking 3000 miles this summer. I bought 52 poptarts and two jars of peanut butter and a whole lot of other sickening crap. But seriously, Chacotaco seems to be pretty active and he eats lots of sweet potatoes. You might go find his food porn thread in the recipe forum. Great meal ideas there, although he doesn't show pictures of his really un-Primal things like ice cream binges and stuff. His photos are great though.
        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

        Comment


        • #5
          my wife and i are very, very active, and eat plenty of sweet potatoes, potatoes, white rice, bananas and other fruit on a regular basis. we also definitely break it up in to 3 meals a day, and sometimes a 4th. and for about 4 months now, we've been doing an alternating high carb/low carb schedule. one day high, the next day low. the higher carb days are a lot lower in fat, and the lower carb days are a lot higher in fat. protein remains relatively constant. the low carb was drastically compromising out performance, and too many carbs daily was bumping up the bodyfat. alternating the carb days seems to be a perfect balance of everything for us.

          for max performance, i'd honestly say to eat 3-4 meals a day and probably have some carbs with most of those meals. do you care to be more specific with your actual activities and the times you do them? maybe your body composition too? that way i could be al ittle more specific with recommendations

          Comment


          • #6
            Nothing wrong with rice, fruit, sweet potatoes etc if you are marathoning to keep your calories up.
            Cordian has a book The Paleo Diet for Athletes that might be worth a look.
            Eating primal is not a diet, it is a way of life.
            PS
            Don't forget to play!

            Comment


            • #7
              Originally posted by wiltondeportes View Post
              Any more thoughts? Keep in mind I am aiming for max performance instead of best body composition.
              Depends on your activitis and why your training? Wanna let us know? "High level of fitness" is pretty vague.

              Comment


              • #8
                What are you currently doing for activity? I am extremely active, and do a lot of rock climbing, weight lifting and crossfit-like workouts and do fine on 2-3 meals a day, with the occasional 1 meal day.

                Comment


                • #9
                  We're talking swimming and running every day. Pushups, situps, squats, pullups throughout the day. One armed/legged varieties when possible. At some point, I'll change it up with climbing exercises and maybe some makeshift "heavy explosion" type stuff like log carries or tractor tire exercises.

                  I'm doing the running, swimming, pushups, and squats right now and building up to longer workouts and additions like the other exercises I mentioned. This is the first time in two weeks that I've been able to 'control' my diet. I definitely feel the need for carbs, but I don't want to keep up the crap food I had to eat while with relatives, etc. I'm thinking a primal food transition from grain products to roots and fruits. Also, I wonder how this will change as exercise gets heavier.
                  Last edited by wiltondeportes; 07-17-2012, 10:39 PM.

                  Comment


                  • #10
                    To add another element to this, anyone have advice when training this hard? Any small tips that might help me out? My theory is basically to just do everything a lot. (grease the groove, Herschel Walker stories, etc are my inspirations)

                    To the poster that asked my body composition: I would say I'm built a little like Mark Wahlberg only with maybe longer proportions and not quite the guns (yet!) (just watched Contraband and Ted)

                    Comment


                    • #11
                      Pay VERY close attention to your body. With that level of activity (unless you've been building up to it for a while), it can be very easy to slip into overtraining.

                      Personally I have a high level of activity (and most likely an overactive thyroid). I lift heavy, do a lot of kettlebell work, bodyweight training, sandbags, sprints, hiking, parkour, and I'm a personal trainer to boot so I get a lot of activity just doing my job. I've found that I need to eat rice and sweet potatoes often, and I keep my fats and proteins high throughout the day also. I pretty much eat whenever I'm hungry, which is pretty often.
                      Josh Vernier, CPT

                      My Journal

                      Evolution Revolution Fitness

                      "The question isn't who is going to let me; it's who is going to stop me."

                      -Ayn Rand

                      Comment


                      • #12
                        listen to your body for sure. humans are dumb and will push themselves betyond what their bodies can do. if you don't have it in you that day, just chill out and take a walk. you don't want to injure yourself because you weren't mentally of physically "there" 100% for that workout.

                        not sure i'm a huge fan of doing something that intense every single day. i would give myself definitely 1 day off of everything, and just take a walk. your knees, shoulders, etc will thank you for it. and you will progress for a while, but eventually, your progression will stop because real gains are made during your rest times.

                        as for the idea of "overtraining," that is a pretty hotly contested topic. a lot of people feel that there is no overtraining, just undereating and under-recovering.

                        maybe make a plan for yourself so you can track progression, etc, and then you will be able to see how you are improving, when you stall, and when your performance declines. just a little journal/log of what you did that day and how you felt. maybe even what you ate.

                        Comment


                        • #13
                          Originally posted by wiltondeportes View Post
                          To add another element to this, anyone have advice when training this hard? Any small tips that might help me out? My theory is basically to just do everything a lot. (grease the groove, Herschel Walker stories, etc are my inspirations)

                          To the poster that asked my body composition: I would say I'm built a little like Mark Wahlberg only with maybe longer proportions and not quite the guns (yet!) (just watched Contraband and Ted)
                          Grease the groove is supposed to be done with only 1 or two exercises.
                          You say you run and swim but you don't say how far.
                          I am doing CC so bodyweigh training everyday, (now that I have completed the 10 day KB challenge I am also doing 50-100 swings a day)
                          Climbing twice a week
                          Walking, hiking etc plus sprints.

                          So I am not sure if you are in a position of VERY active or not without distances and times. Primal eating should more than cover your strength training. If you are running more than 10k you may want to up your healthy carb intake otherwise I would say you will be fine.
                          Eating primal is not a diet, it is a way of life.
                          PS
                          Don't forget to play!

                          Comment


                          • #14
                            We're pretty active around here, and I find we eat a lot more carbs than most primals, including fruit, root veg (including potato and sweet potato) and some white rice. For fats, I've found it better to distribute them through the day and eat them more as part of a food, like avocado or fattier meats rather than adding a lot of extra fat to my cooking. So I'll use some butter or animal fat as needed, but I don't work to up the fat content of meals beyond that. We still get plenty of good fats, but it's more spread out over the day.

                            My very active male partner also has a physical job and works 10-hour days, so he takes a lot of food with him to work--a larger lunch including leftovers from the night before generally, plus two smaller meals with a good dose of protein and some veggies or fruit. I know that standard primal says not to do snacks, but if you're burning a lot of calories, it's hard to eat enough in 2-3 meals to get through a long day like that plus additional activity. In his circumstances, it's not about the CW idea that you have to eat to keep metabolism going, it's just that 4500-6000 calories is a lot of food to consume if you don't spread it out. He takes a protein smoothie with him in the morning to drink on the way to work, too, and then he has a good sized dinner at night.

                            I'm much smaller and do more sedentary work, so I don't eat like him, obviously! We have the same dinner and often a similar lunch, but mine has less food for lunch and maybe an additional serving of fruit in case I need something extra in the afternoon, no snacks otherwise. I would guess you need to eat more like him than like me.

                            Trying to keep your carbs too low is likely to impact recovery time. You can restore muscle glycogen through gluconeogenesis, but it takes longer, so if you're doing daily running/swimming, you will want to have the starches in there. Enough protein for muscle, obviously, and fat is needed for repair as well.

                            So, um, really, just eat more food more often? Heh.
                            “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

                            Owly's Journal

                            Comment


                            • #15
                              I also have to do a lot like Owly's partner. If it isn't spread out throughout the day I don't get nearly enough calories in, simply because I can't stuff my face with the amount of food my body requires in a short amount of time.

                              Agree with Dirlot too...GTG is one or two exercises. Pavel's "The Naked Warrior" outlines GTG pretty well.
                              Josh Vernier, CPT

                              My Journal

                              Evolution Revolution Fitness

                              "The question isn't who is going to let me; it's who is going to stop me."

                              -Ayn Rand

                              Comment

                              Working...
                              X