Diet
The best diet in the entire world is the one that works for you and
your chemistry. In other words, there is and never has been a
one-size-fits-all. There are guidelines that work for the majority.
Test, retest and adjust based on your physiology.
Perhaps the best guidelines is to treat each day as a block; that
is, ask yourself what you will be doing in the next 4-6 hours and eat
accordingly. In short, if you will be active, eat more carbohydrates.
If you will be recovering from activity, eat more protein and fats. If
you will not be doing a whole lot, eat proteins and fats.
For endurance events, here is a solid guideline:
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**Pre-Training / Event (couple of days
before)**
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**Day before**
- More carbs, particularly bananas, peaches,
watermelon, cantaloupe, honeydew, potato; snack on dried fruit.
Cold water fish and oils are highly recommended.
Again, pay attention to your hydration. |
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**Pre-Training / Event (hours before)**
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200-300 cal 3 hours prior to, mostly low
glycemic carbs
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low or no fiber
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include BCAA-based protein (6g of BCAAs, 1 hour
prior to event). BCAA = Branch chain amino acids.
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take water only in the 1 hour before
EX/ eggs with fruit; protein powder with fruit |
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**10 minutes before event**
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**30 Minutes Post Exercise**
- Liquid carb replacement
- Amino acids, particularly glutamine
- electrolytes
- Major goal = Reduce acidity; minerals, fruits and veggies
are the only things.
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**90 Minutes Post exercise**
- 4 or 5 to 1 ratio of carbs to protein replacement
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**Later that Day (5-6 hours)**
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TO AVOID:
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ribs
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chicken wings and thighs
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pork
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lamb chops
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bacon
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peanuts
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dairy
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wheat
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PROCESSED FOODS & SUGARS
For more information on cutting edge diet, supplement and training
information, please go to
ormaninstitute.wordpress.com. Blog is updated several times a
week.
Sample Topics & Q/A
Great Easy to Make Protein Bar June 11, 2008
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Chocolate Protein Bar
Ingredients:
1 cup Old Fashioned oatmeal
1/2 cup shelled walnuts
1/2 cup shelled almonds
1 cup Chocolate whey protein powder
3 tablespoons hershey's dark chocolate powder
1/4 cup honey
7 oz. or 1 cup coconut oil(or combination of oils
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Vitamin C & Endurance: Not a Good Mix May 27, 2008Posted by
ormaninstitute in
Endurance athletes are known for taking high doses of Vitamin C to
help keep their immune system strong. Vitamin C has been shown to
fight free radicals, substances linked to membrane and DNA damage,
aging and immune system depression.
- Q: What about fiber?
A: Seat belt still on? According to
recent studies, fiber is the major cause of colon cancer. It is an
artificial stimulant to eliminate waste. It is also a major
irritant.
- Q: Won’t 6 meals a day boost my metabolism?
A: Multiple meals
cause more problems than they solve, starting with overworking the
pancreas. The goal is to maximize fat and decrease cravings.
Q: Carbs give me a ton of energy before workouts. Is this the
best energy source?
A: Depends. If fat loss is your goal, it is the worst energy
source. If completion of an event such as a marathon is your goal,
it is fine.
Q: What about calories?
A: Get your seat belt on for this one. The “calorie theory” of
weight loss was disproven several times over. Humans are not heat
engines; we are chemical engines. EX/ Harvard study in 2003 found
that people on low carb diets could eat 25,000 more calories than
those on high carb and gain ZERO pounds.The type of food has
everything to do with how the food is used by the body. Not all
foods are simply used for energy.
TOP 10 DIET MYTHS
1. You have to starve
yourself to see results.
Wrong, wrong, wrong. Doing this only leads to muscle loss, which
kills your body shape and cripples your metabolism.
2. Carbs are bad and need to be
eliminated.
The wrong types of carbs need to be eliminated like sugars,
pastries, fruit juices, etc. The body works best on a balanced diet
that consists roughly of 40% carbs, 40% protein and 20% good fats.
3. Too much protein can damage your
kidneys.
There is no study that has been performed that has reached this
conclusion. However, we do know that on people with kidney problems,
too much protein is contraindicated. Otherwise, in healthy humans, a
medium to high protein diet (not more than 1.5 grams of protein per
pound of bodyweight) is not damaging to the kidneys. Do ensure that
sufficient water is consumed in order to help the kidneys process
the protein.
4. The best way to lose weight is to eat
once or twice a day.
Refer to item #1. In addition, eating this little will cause
sugar highs and lows which result in low energy levels and lethargy.
5. Eliminating all fats is necessary to
lose weight.
Horrible advice. The body needs essential fatty acids like the
Omega 3’s in order to function. The body cannot produce these so we
need to consume them. Therefore, a tablespoon of flaxseed oil per
day or a serving of salmon will cover this need for most women while
a couple of tablespoons will cover the need for most males.
6. High carb/low fat diets produce the
best results.
Too many carbs are a problem (unless you are an endurance athlete
such as a marathon runner or a tri-athlete), as carbs are fuel that
if not used gets stored as body fat. As far as the low fat part of
the equation, if 20% of your calories do not come from fat, it will
be hard for you to lose body fat.
7. A protein shake based diet is the best
way to lose fat.
Wrong again. Protein shakes are a useful tool to allow for the
consumption of a meal when you are on the go. On a diet that
requires five to six meals, you can have two to three protein shakes
respectively at the most. Do not let anyone fool you into thinking
that a protein product is better than any real food meal as this is
never the case. Bodybuilders emphasize the intake of real food for
faster results.
8. Too much water makes you gain water
weight.
The opposite is true. The more water you drink, the more you will
eliminate, thus making water retention a non-issue. Make sure you
drink your bodyweight in pounds times 0.66. This gives you the
approximate amount in ounces of water that you need to consume per
day.
9. On low carb diets you can eat all you
want and still lose weight.
Not a true statement. While you can consume slightly more
calories on a low carb diet without putting on additional weight,
due to the thermogenic (increase in body heat) effect of protein,
there is still a limit to the amount of calories that you can take
in. Once you go over that, you will store fat.
10. Low carb diets allow you to lose body
fat faster than medium carb diets.
Recent long-term studies indicate this is not the case. On the
long term both diets work equally well. However, from personal
experience as well as from that of my clients, a low carb diet is a
hard diet to stay on, and when most subjects get off from it, they
gain all of the weight back and then some. Follow a 40% carb, 40%
protein, 20% fats program that you can live with and you will
achieve lasting results.
