VSG Maintenance Group
Dr. Cirangles talk on protein
OK, so this was aimed at me since I asked about my weight training routine. I am not sure if he meant it for everybody. He told me to increase my protein to 120 grams, take L-carnatine supplements and not increase my carbs. He told me to ignore my trainers advice to eat some carbs before and after the workout and eat some protein instead. He went over the JAMA study that talked about eating more protein in maintenance.
I am not sure. Maybe someone else will chime in here. He was specifically talking to me, but the advice was for everyone. He does not feel that increasing carbs is a good idea even when one is working out pretty hard. He does seem to be pushing more protein when I lift weights. I wish I could be more specific, but the numbers might just be aimed at me.
I think the numbers are based somewhat on weight. He indicated the guys should have more. But wasn't specific.
He also said 1 to 1.5 g of protein per lb of body weight.
I disagree with him about the carbs. I think right before you work out to top off with something carby that's going to be metabolized quickly will give you the energy you need to get through the workout. It doesn't have to be tons of carbs and you don't have to go carb-crazy the rest of the day but that's a time when carbs work best.
When our ancestors worked in the fields, they had a high carb diet and it worked for them because they were burning it off. Now that most of us work in offices, a high protein diet works best overall. But working out is spending some time pretending we're day laborers. So we need to eat like them at least during that time.
He also said 1 to 1.5 g of protein per lb of body weight.
I disagree with him about the carbs. I think right before you work out to top off with something carby that's going to be metabolized quickly will give you the energy you need to get through the workout. It doesn't have to be tons of carbs and you don't have to go carb-crazy the rest of the day but that's a time when carbs work best.
When our ancestors worked in the fields, they had a high carb diet and it worked for them because they were burning it off. Now that most of us work in offices, a high protein diet works best overall. But working out is spending some time pretending we're day laborers. So we need to eat like them at least during that time.
HW - 225 SW - 191 GW - 132 CW - 122
Visit my blog at Fatty Fights Back Become a Fan on Facebook!
Starting BMI 40-ish or less? Join the LightWeights
I agree with Marie and disagree with Cirangle on this one...before your workout you should have a protein...I prefer shakes...low carb...IE..5 grams...and perhaps some blueberries...after you need to have a recovery shake...protein and again perhaps some blueberries or strawberries or if my workout has been hard...ie ...one hour of interval training..running on treadmill...or lifting...then I have 1/2 a banana...I think when we think carbs we think it's ok to have bread or rice or protein bars ( high sugar) after a work out...this is not OK and before workout is not ok...unless you are doing a marathon or real intense workout . But if you are weight lifting with your trainer and working hard to build lean muscle then you need some carbs before and after or you will get the shakes...
but the carbs can be very minimal and in fruit form...SEAVIEW
but the carbs can be very minimal and in fruit form...SEAVIEW
I agree with Marie and Seaview. Prior to weight lifting sessions, I will eat some NF Greek yogurt with about 3 ounces of berries. I don't always finish this, and will use the remaining yogurt and berries with a protein shake afterwards. After weights, I will use unsweetened almond milk, sometimes, NF milk. After lifting weights, protein is more important than carbs, since one hasn't used up as much glycogen.
When I go to a Spin class or other aerobic activity, I will use NF milk, protein powder, and 1/3 cup of berries. Sometimes, I will use a small amount of a banana, but not always. Afterwards, I do have a recovery shake, with some berries and spinach. Since more glycogen has been used, carbs are necessary to replenish the glycogen.
I believe that some carbs are necessary for effective exercise and energy level. A couple of times/week, I will have some oatmeal with protein powder, in addition, to an egg white omelet. This is usually on the weekends.
I don't eat bread, pasta, rice, but I do eat about 1/3 cup of yam/sweet potato a few times/week, since it is a complex carb and is so healthy for one's diet. I just bake them, and put some cinnamon on it. Yummy.
I rarely go over 100 carbs/day, more like 80. Protein is high, about 110 or higher, especially on weight lifting days.
I have been following recommendations from fitness magazines, although, I don't eat as many carbs that they suggest.
If one is exercising for one hour or less, loading up on carbs isn't necessary. It is necessary for exercise lasting more than 1.5 or 2 hours. One needs more carbs in those situations.
When I go to a Spin class or other aerobic activity, I will use NF milk, protein powder, and 1/3 cup of berries. Sometimes, I will use a small amount of a banana, but not always. Afterwards, I do have a recovery shake, with some berries and spinach. Since more glycogen has been used, carbs are necessary to replenish the glycogen.
I believe that some carbs are necessary for effective exercise and energy level. A couple of times/week, I will have some oatmeal with protein powder, in addition, to an egg white omelet. This is usually on the weekends.
I don't eat bread, pasta, rice, but I do eat about 1/3 cup of yam/sweet potato a few times/week, since it is a complex carb and is so healthy for one's diet. I just bake them, and put some cinnamon on it. Yummy.
I rarely go over 100 carbs/day, more like 80. Protein is high, about 110 or higher, especially on weight lifting days.
I have been following recommendations from fitness magazines, although, I don't eat as many carbs that they suggest.
If one is exercising for one hour or less, loading up on carbs isn't necessary. It is necessary for exercise lasting more than 1.5 or 2 hours. One needs more carbs in those situations.
" 
