Sport The Right Combinations

[tjl]

also, is there some sort of calculation that i need to do to figure out the % of pro/carb/fats that i need for my weight, etc?

Protein requirement is usually given in grams of dietary protein per day per pound or kg of body weight (some sources specify lean body weight). The usual figure is 0.4 to 1.0 g/lb/day or 0.8 to 2.2 g/kg/day. The low end is for sedentary people, while the high end is for high intensity strength athletes and body builders (though some at the elite levels may take even more for some periods of their training). Look up "protein requirements for athletes" in your favorite search engine to find some tables based on activity levels.

Carb / fat ratio can be a matter of hot debate and controversy (low carb vs. low fat vs. whatever). But choose good carbs and good fats while avoiding the bad carbs and bad fats, regardless of where you stand on the ratio.

 

[Lillian]

Protein requirement is usually given in grams of dietary protein per day per pound or kg of body weight (some sources specify lean body weight). The usual figure is 0.4 to 1.0 g/lb/day or 0.8 to 2.2 g/kg/day. The low end is for sedentary people, while the high end is for high intensity strength athletes and body builders (though some at the elite levels may take even more for some periods of their training). Look up "protein requirements for athletes" in your favorite search engine to find some tables based on activity levels.

Carb / fat ratio can be a matter of hot debate and controversy (low carb vs. low fat vs. whatever). But choose good carbs and good fats while avoiding the bad carbs and bad fats, regardless of where you stand on the ratio.

Thanks tjl! Maybe I'll start a journal soon so that i can get some feedback too on how i'm eating and working out.

Also, when is the best time to have a protein shake, after a workout?

 

[mdawson2]

it depends on the protein but a good whey protein would fit in nicely either before your workout or after your workout (most you should take w/in 30 min) just go to a GNC and they should be able to direct you to what your looking for.

 

[amp89]

A healthy intake of macros could look something like 40% carb, 30% protein, 30% fat, or have an equal split between them all. The exact amount is not as important as really just having a balanced diet. Although it is part of the equation of being healthy and accomplishing your goals, I think too much emphasis is placed on the exact amount of each macro you are taking in.

And yes you want to have that protein shake after your workout along with some simple carbs. Other times to have your protein shake are times when you may not have time for a full meal, or if you are lacking on protein intake for the day, and do not have another source.

 

[amp89]

it depends on the protein but a good whey protein would fit in nicely either before your workout or after your workout (most you should take w/in 30 min) just go to a GNC and they should be able to direct you to what your looking for.

I would be careful about asking employees about what to get. They should be helpful, but their goal is to make sales, and they may therefore recommend overpriced products or side products that you don't need, just to increase commission or sales in the store.

 

[Lillian]

thanks amp and mdawson! i actually got a recommendation from LV on a good whey protein to use, so i'm all set. i just have to buy it now...LOL!

 

[Lillian]

A healthy intake of macros could look something like 40% carb, 30% protein, 30% fat, or have an equal split between them all. The exact amount is not as important as really just having a balanced diet. Although it is part of the equation of being healthy and accomplishing your goals, I think too much emphasis is placed on the exact amount of each macro you are taking in.

And yes you want to have that protein shake after your workout along with some simple carbs. Other times to have your protein shake are times when you may not have time for a full meal, or if you are lacking on protein intake for the day, and do not have another source.

Thanks so much for all of this information!