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Guido
07-08-2005, 03:36 PM
I just got a new book called "Power Eating" written by a Dr. Kleiner, a Registered Dietition and Certified Nutrition Specialist. There is a lot of really good advice and recipe's in there on how to eat properly for strength training.

One thing of note, however, is that one of the major points she makes in the book is that most bodybuilders/weightlifters eat more protein than they need and not enough carbs to function at peak capacity. Somewhere along the line, it got perpetuated that the more protein and calories the better, and the less carbs the better. She has some very good examples that refute this.

Apparently, most strength athletes require only about 1.6-1.8 grams of protein per kg of body weight (about .7 - .9 grams per lb). Scientific studies showed no more muscle building effects on athletes that took more than that amount (though it wasn't detrimental, either). Also, she states that you should be taking more than half of your calories in the form of carbohydrates.

The problem that most people have with carb intake, is that the foods they eat with high carbs also tend to be high in fat. Fat is calorie dense. That is why eating carb rich foods has come to be linked to fat gain by the general public. Many things that are high in carbs are also high in protein. It just so happens that a lot of the sauces, dressings, and other additives in carb-rich foods contain vast quantities of calories and fat (especially saturated fat) and cholesterol.

Also, the number one point that she makes mention of is that it is importnat to vary your diet. Too many bodybuilders and other strength athletes eat much of the same things day in and day out. This often causes an imbalance of certain nutrients. Makes perfect sense to me.

There are many other good points in the book, too. There is a great chapter that explains which supplements are worth taking, which one's don't have much effect, and which ones usually can have negative impacts on one's performance.

A lot of the foods that are recommended in the book also happen to be in the "what a bodybuilder eats" thread. This good. There are also some things in there that are not recommended as quality sources of nutrients.

Anyway, it's a great book and you should read it. Check out the website.

http://www.powereating.com/

Bruise Brubaker
07-08-2005, 05:39 PM
The problem that most people have with carb intake, is that the foods they eat with high carbs also tend to be high in fat. Fat is calorie dense. That is why eating carb rich foods has come to be linked to fat gain by the general public. Many things that are high in carbs are also high in protein.

What the **** is that. The most important source of carbs are probably grains and fruits, which are neither high in fat or in protein. You could add dairy products as an important source of carbs but many bodybuilders eat low fat dairy products.