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Yet another question from the ignorant one.
Ok, so Im doing about 40-40-20 or fewer carbs or so. Now, for each meal/snack should I always do a combination of say a protien/fat, protien/carb
or is it ok to do just a protien, say a small whey shake (to get my protien in) or if I have a banana should I have it with a small cup of milk or some other low gi carb? Thanks. Just wondering if Im wasting intake just doing one and not a combo.
There are some who believe in eating only p+f and p+c meal combos. There are others who feel that as long as a food is healthy and fits into your macronutrient requirements then go ahead and eat it even if you combining a carb with a fat. It all comes down to trying some things out and seeing what works best for you. Having said that, a small whey shake would not qualify for a meal IMO. A meal should be relatively balanced and should always include protein. Even if you do decide to have p+f, p+c meal combos, all your meals should still have fruits and veggies.
For me, a whey-only drink is just an emergency drink, to tide you over until a real meal. Now, with a piece of fruit, some raw veggies, nuts, etc., it becomes more like a meal.
I'm with RipStone on the P+F and P+C meals. Some people like to do those (me). Always P and then maximizing one macro while minimizing the other. IMO, P+F meals don't have to have a LOT of fat, and you still need some carbs, but from fiberous veggies and maybe some fruit. P+C meals are the meals where you can have the starchy and/or grain based (yet still healthy) carbs.
In P+C meals, since blood glucose and insulin become elevated, fat should be minimized. Some people (myself included) believe that elevated insulin levels and a high fat content lead to more fat storage and/or a resistance to fat burning.
I'll agree with RipStone in that healthy food shouldn't be a problem in most combinations. Most people would really get and/or stay pretty healthy and lean if they just made good food choices, not worrying about combinations at all. But, I think you can maximize the effects you want with the right combinations. Not everyone wants to deal with that.
Bottom line, for me, is that I don't generally eat starchy and grain based carbs much anyway, except after a workout. I eat P+F meals almost exclusively, yet still get 150-175g of carbs per day, and about 40-50g of fiber, eating a LOT of veggies. So, Massive Eating/7-Habits style nutrition is sort of natural for me now.
Thanks Ripstone, no I know you have to be very different depending on goals and such. Im just looking at the combos and timing and stuff.
It sounds pretty close to what Im doing though I have to say considering I am trying to lose and your trying to gain, our intake may be a little too similar, lol.
Do you track calories if so what's your typical day and do you have any "cheat" meals?
Originally posted by slowerthanslow: Thanks Ripstone, no I know you have to be very different depending on goals and such. Im just looking at the combos and timing and stuff.
It sounds pretty close to what Im doing though I have to say considering I am trying to lose and your trying to gain, our intake may be a little too similar, lol.
Do you track calories if so what's your typical day and do you have any "cheat" meals?
I dont track calories. I used to but now I am just going by how I look in the mirror and perform in the gym.
I dont have cheat meals cus I really have no desire to. I like what I eat and look foward to each one of my meals so why cheat.
Lost_Dog, my thing about the insulin arguement is this:
You eat X number of cals above what your body currently needs, be it from fat, protein, or carbs. Insulin is high(er) in case A then in case B. This means that the extra cals may be stored faster in case A but because calories are stored regardless does it matter in the end? Are people trying to tell me that in case B b/c insulin isnt present we will just poo out the extra calories? [img]tongue.gif[/img]
Dont get me wrong I partially perscribe to nutrient partioning(mainly due to nutrient timing) but I am curious if you know something on the subject that I dont that lends credence to your belief that insulin matters in storage.
I am not trying to start an arguement or attack your standpoint(at all) I am just trying to see if their is something I have missed.
Originally posted by Canadian_Bacon: Lost_Dog, my thing about the insulin arguement is this:
You eat X number of cals above what your body currently needs, be it from fat, protein, or carbs. Insulin is high(er) in case A then in case B. This means that the extra cals may be stored faster in case A but because calories are stored regardless does it matter in the end? Are people trying to tell me that in case B b/c insulin isnt present we will just poo out the extra calories? [img]tongue.gif[/img]
Dont get me wrong I partially perscribe to nutrient partioning(mainly due to nutrient timing) but I am curious if you know something on the subject that I dont that lends credence to your belief that insulin matters in storage.
I am not trying to start an arguement or attack your standpoint(at all) I am just trying to see if their is something I have missed.
I don't know.
In your example, I think that having dietary fat around, during a period of elevated insulin levels gives your body the fat to store. In a surplus, under anabolic conditions, you can add muscle and/or fat. I think it comes down to a percentage thing. You'll always add both, but your macro content effects the ratio of fat:muscle created. Maybe...
You'll never "poo it out." Something's going to be created, either fat, muscle, or both.
I guess, in a way, I've worked backwards into this. It works with some of my other beliefs. The theory makes sense. So, I've let it ride.
A. I believe that our bods don't deal with grains and starchy carbs well (from reading things like "The Paleo Diet," John Berardi, etc.). So, I try not to eat them EXCEPT when they will help with my fitness goals. ie., after a workout.
B. Berardi, other weightlifting nutrition sources, "The Paleo Diet," etc. claim that the combo of high insulin and dietary fat promotes fat storage in a caloric surplus.
C. I've also read that fat in the P+C meal slows the digestion and processing, which is not what you'd want after a workout. Don't know how critical this is, but there it is.
From an article a few years back, Berardi said that there had been no studies to confirm or deny this. It's all anecdotal evidence and theoretical. Not sure what's happened since then or what the other nutrition experts/authors would say to that.
From my own perspective, I don't see much of a downside. I'm not going to eat much of those carbs anyway, as I'm eating mostly meat, veggies, fruit and nuts. Would it be easier if I could also have more fat in my higher carb meals? Sure...
I'll have to read through Scrawny to Brawny to see if they cite any studies, since that theory, and P+C, P+F meals, are used in that book. S2B's seems to be the most recent thing written on the subject.
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