General Discussion Triathlon Talk » carbs/proteins/fats percentage guidelines? Rss Feed  
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2005-01-12 2:08 PM

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Subject: carbs/proteins/fats percentage guidelines?
I know this has been posted a dozen or more times, but I can't seem to find it in my search. What should the percentage of calories from carbs, proteins and fats be for a beginner triathlete who works out 60 - 75 minutes per day cardio plus some strength training?

To make sure I'm asking the right question, let's say I eat 1800 calories a day. Of those, I want [x] percentage to come from protein, [y] to come from carbs, and [z] to come from fats.

Thanks, and thanks for putting up with me asking this question that I know has been answered elsewhere.


2005-01-12 3:54 PM
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Subject: RE: carbs/proteins/fats percentage guidelines?

Zone says 40-30-30

Chris Carmichael says 60 - 25 -15 (i think) for athletes - higher percentage of carbs for fuel

2005-01-12 4:51 PM
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Subject: RE: carbs/proteins/fats percentage guidelines?
I like how Chris Carmichal sets it up, it fits with others I've heard.

1.2-1.5g protein/ kg body weight. (1 pound =2.2 kg)
55-60% Carbs
The rest fat

It is important to get enough protein for muscle rebuilding and repair and as a small energy source. THe carbs are our biggest energy source. Then fat fills in the rest. As athletes we don't necessarily have to go on a super low fat diet since it is getting burned for energy, but that doesn't mean we can eat junk either. Somewhere in the 25-35% mark probably.
2005-01-12 5:08 PM
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Subject: RE: carbs/proteins/fats percentage guidelines?
From the Gatorade Sport Science Institute:

“Endurance athletes may benefit from improving the macronutrient content of their diets. Specifically, a diet rich in carbohydrates (7-10 grams per kilogram of bodyweight), moderate in protein (1.2-1.7 grams per kilogram of bodyweight), and low in fat is recommended.”

(Kilograms are pounds divided by 2.2)

http://www.gssiweb.com/reflib/refs/334/michellerockwell.cfm?pid=99&...

This is the best sports nutrition information on the web. Spend some time going through the information for endurance athletes on here:

http://www.gssiweb.com/sportssciencecenter/topic.cfm?id=99

So a 160 pound endurance athlete should eat at least 509 grams (2036 calories) of carbohydrates a day and 87 grams (350 calories) of protein. Fat should be kept to about 20% of daily calories.

A 200 pound endurance athlete should eat at least 636 grams (2544 calories) of carbohydrates a day and 109 grams (436 calories) of protein.


“When several days separate periods of training or competition in sport, a normal mixed diet containing carbohydrate in amounts equivalent to about 4 - 5 g/kg body weight is sufficient to replace glycogen stores in liver and muscle. However, daily training or competition make considerable demands on the body’s carbohydrate stores. For example, when the daily carbohydrate intake is 5 g/kg, cycling or running for an hour each day may gradually delay the daily restoration of muscle glycogen stores (Pascoe et al., 1990). Even increasing the carbohydrate intake to 8 g/kg per day may not be enough to prevent a significant reduction in muscle glycogen concentrations after five successive days of hard training (Kirwan et al., 1988).”

http://www.gssiweb.com/reflib/refs/43/d000000020000022d.cfm?pid=38



One thing that bothers me is when people identify themselves as a "beginner" athlete. You either are an athlete or not. The NCAA defines an athlete as someone who works out for at least an hour, three times a week.

You are an athlete. Your dietary needs are no different than any seasoned amateur athlete or professional.



Edited by Gatsby 2005-01-12 5:15 PM
2005-01-13 12:54 PM
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Subject: RE: carbs/proteins/fats percentage guidelines?
Thanks for the detailed responses, they are much appreciated. And now I have to force myself to eat more protein and amazingly, more (good) fat. The body works in mysterous ways.

2005-01-17 9:55 AM
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Subject: RE: carbs/proteins/fats percentage guidelines?
madeye - 2005-01-11 8:08 PM

To make sure I'm asking the right question, let's say I eat 1800 calories a day. Of those, I want [x] percentage to come from protein, [y] to come from carbs, and [z] to come from fats.



In the Zone, the question is put other way around: Protein needs are based on your lean muscle mass and physical activity level. (There is formula in the book but I don't have it here.) Minimum for sedentary adult is 77g proteins daily, spred into 5 meals. On top of this protein prescription come the carbs in ratio 0.75 and a little bit of healthy fat so it become x:y:z = 30:40:30, but not allways


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