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October 25, 2006

meal planning: the working person's dillemna

getting back to full-time office work and not having access to my kitchen on demand and having less time to cook has put to test a lot of the principles and meals i've written about here.

but do not despair! with a little planning, you can eat well during the day and keep your energy levels high and your weight stable.

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May 7, 2006

supplements

i've typically been rather sceptical of supplements. i'd heard (and been inclined to believe) that most hard packed supplements won't dissolve properly in the digestive system. i've read research to that effect as well. furthermore, the endurance athlete's supplement needs are different from the "normal" person and need a different supplement altogether.

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March 31, 2006

weight loss

good god there are a lot of articles out there about how to lose weight.

bottomline: eat a balanced diet of 20-25% (good) fat, 60% (good) carbohydrate and 15-20% protein (depending on your activity levels, 15% for normal daily activity); expend more than you eat; and don't try to lose more than a pound a week.

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nutrition and sleep

we all know that sleep is essential. who knew that nutrition had such an important role to play in sleep. these guidelines could be a bit difficult to follow strictly, but if you're having difficulty sleeping, try them out.

Certain foods may not only reverse the replenishing effects of a good night's sleep, but they may create an undesired loss of muscle mass gains. Any food high in the amino acid, tyrosine, or its derivative, tyramine, will trigger the release of norepinephrine by the adrenal glands, which induces an alert waking state. Tyrosine- and tyramine-rich foods to be avoided at the evening meal include cheeses, beer, wine, broad bean pods, chicken liver, sauerkraut, chocolate, bacon, ham, sausage, eggplant, potatoes, spinach and tomatoes.

March 20, 2006

fat

oh fat. maligned fat.

fat isn't soooo bad for you. in fact, it's essential. fat is the primary energy source for most of your activities, so if you start eliminating it, your body will fight you. in fact your body will often defeat you and "hoard" fat and you'll not lose any fat weight although your calories are restricted. amazing evolution. the result will be lower levels of lean body mass resulting in lower performance levels and general unhealth.

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March 8, 2006

measuring your food

so, i measure a lot of my recipes on a scale. no, i'm not neurotic; i just don't know how much 2 oz of pasta is. do you? how about a serving of banana? meat? potatos? no clue. it also helps with dishing out portions. you don't have to use your scale obsessively, but it sure helps to establish a reference point so that you can use better judgement for cooking in the future.

check 'em out in the extended entry

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March 7, 2006

pre-race meal

pre-race (and pre-ride) meals are very important. but, there's a lot of misunderstanding about what the role of the pre-race meal is. it isn't what your body is going to burn in the race. you ate all that the day before. what you're really doing is topping off the somewhat depleted liver glycogen stores that you used while you were asleep. so, if you race early and don't want to get up super early, don't. just make sure that you eat some "race food" before the race. i recommend perpetuem or a mixture of heed and soy protein (do not use whey!). if you race later, the meal tops off that glycogen and fuels you until you start racing, so that you can start with a topped off (but not overflowing) tank.

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February 28, 2006

the endurance diet

been working on figuring out what exactly are the targets we should be hitting.

the endurance diet:

PROTEIN, 12-20%.

CARBOHYDRATES, 50-60%: Ninety 90% of the carbohydrates are from complex whole food produce while less than -10% of the carbohydrates as processed simple sugar. Fiber intake ratio is minimally 30 grams soluble fiber to 10 grams insoluble fiber.

FATS, 15%: Fat intake is recommended at no more than 5% saturated fats to 10% poly-mono unsaturated fats, translating to the ratio to 1 saturated "bad" fat for every 3 "good" mono-polyunsaturated fats.

there's 5% missing in there. any ideas?

a couple of issues to weigh (no pun intended):

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