Anyway, even if i do drop meat entirely, i will still be getting anywhere from 100-150g a day (including protein from non animal sources), which is over 10% if i eat an average of 3000 calories. I know protein is used for other reasons but im not convinced that its a good thing to get a third of your calories from it.
Disclaimer: I have read some info about Ray Peat and think it may help me, however if you follow any advice related to Ray Peat you may start spontaneously guzzling OJ and Mexican Coke by the gallon, eating bags of sugar with a spoon, popping aspirins 10 times a day and buying loads of stuff from him that he doesn't sell.
I'm 105 lbs and somewhere 20-24% body fat. 25% of calories in protein is around 100g. I have no idea if that is optimal or not but right now making an effort to keep protein at that level. If it's not protein I'd probably eat more carbs.
"For intense exercise, it’s about a gram per pound of body weight."
"Many dietitians claim that exercise doesn’t increase the need for protein, but the Russians have found that a combination of exercise and increased protein intake can increase the muscle mass. In a woman, this process can not only improve grace and body proportions, but it also increases the body’s ability to burn up fat. Other nutrients are needed for using protein properly, and for maintaining optimum nerve functioning. However, if the exercise produces too much stress and not enough muscle action, muscle will atrophy as a result of cortisone’s shifting amino acid metabolism into glucose production. Lactic acid production (getting out of breath) is the main signal of the need to produce new glucose. Therefore, “aerobic” exercise is the most stressful. Cortisone not only causes atrophy of the skin, muscles, and immune system, but it even has been found the accelerate aging changes in the brain."
Since the other large neutral amino acids compete with tryptophan for entry into cells, the branched chain amino acids have some anti-serotonin activity, and this could be a justification for their use by athletes, since tryptophan and serotonin decrease glycogen stores and reduce endurance."
Digested protein is transported to the liver where it is used as food and has three important functions:
Growth and repair
Formation of essential compounds, such as enzymes, hemoglobin, insulin, thyroid hormone, epinephrine, neurotransmitters and eye photoreceptors.
Forms antibodies (immune system function).
Plasma proteins circulate in the blood to maintain homeostasis (balances pH, temperature, volume, blood pressure, tonicity, electrolytes, etc. Plasma proteins aren’t used a food. These have three basic functions:
Maintains pH (acid-alkaline balance) by buffering excess acid (H+) an alkalinity (OH-).
Maintains water balance and the other functions important in homeostasis listed above.
Transports nutrients (cholesterol, ionic calcium, hemoglobin, amino acids, etc.) and detoxifies wastes (dead pathogens and other wastes) and drugs (including prescription drugs).
Components of Daily Energy Expenditure – Functional Performance Systems (FPS)
80g minimum for women, 1g per bw if you're doing any intense exercise.
Zach, do you have to pee a lot on your diet? This past week I've been pissing clear like crazy. I know Matt Stone says that isn't good for metabolism. I woke up twice last night to pee for the first time in a while.
No i barely pee, maybe 4 times a day and never at night. I drink most of my diet too so i dont think its just about how much fluid you consume.
Have you been over exercising lately? I know you said you hsve doing quite a few runs on too of heavy lifting. My guess is you are stressing your body out a bit too much. Excess exercise, especially cardio really spikes stress hormones which slows metabolism and drops body temp, when that happens you lose a lot of fluid and it seems like your body wont hold fluids as well either.
Damn, could be the over-exercising. I've been running about 20-30 miles per week, which pales in comparison to the 60-80 I used to do. I would like to stop but I want to see how well I do in these obstacle races. I also am asked to run with the high school kids I coach too.
The good news is that I am keeping my strength in the gym and possibly getting stronger too. I'm also still in some sort of aerobic shape, although not quite like I used to be. Oh well, I'll take it day by day.
Last edited by max219; 09-06-2013 at 05:05 PM.
Well your view on aerobics and running is very skewed because you were a pretty phenomenal runner. The aversge person could never do sub 20min 5ks or keep the pace you do on longer runs. Your in awesome aerobic shape.
I really dont think you need to do much distance running to stay in good shape for tough mudders. Try keeping your lifting fast paced, do some metabolic conditioning and sprints and maybe twice a week go for runs, one longer run and one 5k. For the 5k, always try and and beat your time.
I understand your obligation to the kids but remember your health comes first. If you continue getting up to pee at night, you will really ruin your sleep. Keep an eye on it.