Endurance athletes/weight lifters
jmarciante75
Posts: 4 Member
I train at least 90 minutes per day. I met with a dietician in ATL who changed my diet to 50% carbs per day, while lowering my protein to 20%. Wondering what your macros are, and if it works for you.
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Replies
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40C/30P/30F
I'm a bodybuilder and a powerlifter.
I don't really go off of "percentages" I go off of grams per pound of lean mass, it just happens to be close to 40/30/30
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Been eating avocado and almonds daily...I use coconut oil to cook with, but having a hard time meeting my fat requirement. Do you have food suggestions?0
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Endurance athletes and lifters are in pretty different camps, and I'd expect a wide range of macro splits there, but for what it's worth, here's mine:
25C/40P/35P0 -
ratios don't matter. there is no perfect ratio that is better for anyone or for any particular type of athlete.
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Cheese, nuts, beef, whole eggs, pizza, ice cream, bacon.0
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You can eat that and not gain fat?0
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I get my 1 g/lb of protein, 0.35-0.45 g/lb of fat and then fill in the rest with carbs. On heavy endurance days (I mountaineer and ski tour so ya know, 12 hours of heavy work), I fill in the rest of my requirements with carbs and fats (because carrying that much carb is too heavy and chocolate is yummy) and probably on those heavy days I end up with closer to 1.5 lb of protein just because of food volume.0
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jmarciante75 wrote: »You can eat that and not gain fat?
How many calories you eat compared to calories your body burns determines on if you gain weight. Macros help fuel the body and micros are for health. To a degree food intake can help or hurt performance in our sports, but timing yummy foods correctly shouldn't hinder your training and won't magically make you gain fat.0 -
I have also read that during high intensity activity longer than 1 hr you need to ingest 120-280 calories of carbs per hour. This probably doesn't matter on training days but does matter on summit days, ironman days, ultra marathon days etc0
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I'm a sprinter and bodybuilder. I get about 70% carbs, 20% protein and 10% fat on the days I workout. On rest days I will probably be at 55-60% carbs and 25-30% protein. Some rest days I will increase fat up to about the same as protein, while keeping carbs somewhat lower.0
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mauriscool wrote: »I'm a sprinter and bodybuilder. I get about 70% carbs, 20% protein and 10% fat on the days I workout. On rest days I will probably be at 55-60% carbs and 25-30% protein. Some rest days I will increase fat up to about the same as protein, while keeping carbs somewhat lower.
I'm a bit surprised your fat is so low, seeing as how dietary fat is important to hormones (especially in bodybuilding).0 -
mauriscool wrote: »I'm a sprinter and bodybuilder. I get about 70% carbs, 20% protein and 10% fat on the days I workout. On rest days I will probably be at 55-60% carbs and 25-30% protein. Some rest days I will increase fat up to about the same as protein, while keeping carbs somewhat lower.
I'm a bit surprised your fat is so low, seeing as how dietary fat is important to hormones (especially in bodybuilding).
My body percent fat isn't very low. I would say I'm roughly at a 10-12% range. If I feel like i'm not getting enough fat I will eat nuts and seeds.0 -
mauriscool wrote: »mauriscool wrote: »I'm a sprinter and bodybuilder. I get about 70% carbs, 20% protein and 10% fat on the days I workout. On rest days I will probably be at 55-60% carbs and 25-30% protein. Some rest days I will increase fat up to about the same as protein, while keeping carbs somewhat lower.
I'm a bit surprised your fat is so low, seeing as how dietary fat is important to hormones (especially in bodybuilding).
My body percent fat isn't very low. I would say I'm roughly at a 10-12% range. If I feel like i'm not getting enough fat I will eat nuts and seeds.
10% dietary fat is very low, I wasn't talking about your body fat. Dietary fat serves an important purpose.0 -
Well it would be an adequate percentage if he was eating about 5K a day
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I lift doing mainly compound exercises twice a week. Love me some deadlifts and squats
I bike 3 days a week 30-40 miles per ride.
I eat a pretty much opposite diet you do OP.
I guess it gets down to calorie surplus in lift days and deficit on ride days but not too huge of a deficit.
A 40 mile ride takes off 2500-2800 calories depending on speed and hills . Got to compensate for that big of a burn off or lifting gets hurt.
As mentioned just monitor calories and get enough nutrition to support the demands on your body. It required a little more attention to detail IMO.
Totally worth it though. Straight fat loss was needed for me but kind of boring in comparison to now.
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professionalHobbyist wrote: »A 40 mile ride takes off 2500-2800 calories depending on speed and hills .
At 100 cal/5 km or 32 cal/mile ... you're looking at something more in the region of 1300 cal. Even at the old 40 cal/mile estimate, 1600 cal.
Unless maybe your 40 miles is all uphill at a good speed?
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professionalHobbyist wrote: »A 40 mile ride takes off 2500-2800 calories depending on speed and hills .
At 100 cal/5 km or 32 cal/mile ... you're looking at something more in the region of 1300 cal. Even at the old 40 cal/mile estimate, 1600 cal.
Unless maybe your 40 miles is all uphill at a good speed?
Map my ride gave me these numbers
Tell me if you think it is close to right
28.1 miles
1:17:13 time
21.7 mph
2311 calories
Pretty much flat ride
For me that was an all out panting effort. It is a serious push to keep an average over 20 mph for 20+ miles
I'm in the first 90 days of biking but a lifter for a year so my legs have muscle.
The cardio is the weak link. I run out of breath before legs get smoked
If you have info to share please do
Message me a website or whatever. So much to learn about cycling.
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professionalHobbyist wrote: »professionalHobbyist wrote: »A 40 mile ride takes off 2500-2800 calories depending on speed and hills .
At 100 cal/5 km or 32 cal/mile ... you're looking at something more in the region of 1300 cal. Even at the old 40 cal/mile estimate, 1600 cal.
Unless maybe your 40 miles is all uphill at a good speed?
Map my ride gave me these numbers
Tell me if you think it is close to right
28.1 miles
1:17:13 time
21.7 mph
2311 calories
Pretty much flat ride
For me that was an all out panting effort. It is a serious push to keep an average over 20 mph for 20+ miles
I'm in the first 90 days of biking but a lifter for a year so my legs have muscle.
The cardio is the weak link. I run out of breath before legs get smoked
If you have info to share please do
Message me a website or whatever. So much to learn about cycling.
Off topic but i'm never entirely sure on the calorie output that Map my ride / Strava / endomondo give you - perhaps a heart rate monitor might give you a better indication of calories burned, map my ride/strava etc will have no idea what sort of effort your body is going through to do those rides and will be working off of averages, a heart rate monitor may give you a more accurate result. That said, if it works for you then it doesnt need fixing!
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Thanks
Good idea
Sorry for the short thread hi-jack
I just really go by pushing myself
I will break out my old Polar HRM and give it a shot. I used it for jogging. Cycling is relatively steady state.
As long as weight is coming off weekly I'm good
My friends I ride with that are faster always push me anyway.
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professionalHobbyist wrote: »professionalHobbyist wrote: »A 40 mile ride takes off 2500-2800 calories depending on speed and hills .
At 100 cal/5 km or 32 cal/mile ... you're looking at something more in the region of 1300 cal. Even at the old 40 cal/mile estimate, 1600 cal.
Unless maybe your 40 miles is all uphill at a good speed?
Map my ride gave me these numbers
Tell me if you think it is close to right
28.1 miles
1:17:13 time
21.7 mph
2311 calories
Pretty much flat ride
For me that was an all out panting effort. It is a serious push to keep an average over 20 mph for 20+ miles
I'm in the first 90 days of biking but a lifter for a year so my legs have muscle.
The cardio is the weak link. I run out of breath before legs get smoked
If you have info to share please do
Message me a website or whatever. So much to learn about cycling.
Nowhere close.
28 miles * 32 cal/mile) = 896 calories
Even if you were to use 28 miles * 40 cal/mile (which is older thinking) = 1120 cal
But somewhere around the 1000 cal range for 1 hour and 17 min of cycling is really, really good. It shows how much effort you were putting in.
2311 is ... well ... unbelievable. Quite literally ... unbelievable
Especially for a flat ride.
(BTW - I've been a cyclist most of my life and an endurance cyclist for 2 decades now. )
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These online calculators are wildly inconsistent
Ugh
Heart rate monitor time
Thanks for taking time to give some good feedback
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Using a number like 32cal/mile doesn't work for everyone. Someone weighing 60 kg are gonna use alot less than someone weighing 90 kg on that mile.
And you're gonna do alot more miles on a racer than a allrounder, but the effort on the pedal might be the same?
Anyways. My polar watch said I used around 975 on 13 miles (mountain bike)
Decent lifter, but beginner on endurance. 40/30/30 keeps me happy for now.
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I just hit my protein goal and fill the rest of my calories out with any old nonsense. I also Intermitent fast for about 18 hours a day. It's far from optimal but seems to work. 0
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jmarciante75 wrote: »Been eating avocado and almonds daily...I use coconut oil to cook with, but having a hard time meeting my fat requirement. Do you have food suggestions?
Butter, girl! Cheese!
I'm training to be a long distance runner and I've noticed a big uptick in my performance since I've hiked up my fat and protein intake.
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Distance runner and triathlete and I Oly lift in the off season. 40 C/ 30/30. I only started tracking macros a couple of weeks ago. I'm a no-meat athlete and I tend to come up short on protein and go over on fats. But I'm starting to get everything tweaked in the right direction. I feel a lot better since I cut back my carbs a bit.0
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jmarciante75 wrote: »Been eating avocado and almonds daily...I use coconut oil to cook with, but having a hard time meeting my fat requirement. Do you have food suggestions?
Butter, girl! Cheese!
I'm training to be a long distance runner and I've noticed a big uptick in my performance since I've hiked up my fat and protein intake.
What are you training for @ffbrown25 ?
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180-200 grams of protein/F and C can be whatever.
Jerk.
#feastmode0 -
I don't really go by percentages, but it ends up being 47% carb, 26% protein, 27% fat. Kind of obscure, but my goal is 2150 calories (260c/68f/125p). I set up my own macros and I typically start off which protein (1g/lb body weight; a tiny bit more in my case), then make sure I'm getting at least 250 g carbs [during maintenance], and 25-30% fat. Any remaining calories default back to carbs.0
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I think macro percentages are a horrible idea unless you eat the same calorie allowance every day and as an endurance athlete that's neither likely or advisable.
I'm a long distance cyclist (100+ miles) and strength/weight trainer.
When I'm food logging:
Protein 1g per lb of estimated lean mass (minimum)
Fat 0.4g per lb of bodyweight (minimum)
Carbs wherever they fall within my calorie goal.
Unless I'm doing a big ride then carbs are king. 60 to 80g of carbs an hour while riding and a load more besides.0 -
jmarciante75 wrote: »Been eating avocado and almonds daily...I use coconut oil to cook with, but having a hard time meeting my fat requirement. Do you have food suggestions?
Butter, girl! Cheese!
I'm training to be a long distance runner and I've noticed a big uptick in my performance since I've hiked up my fat and protein intake.
What are you training for @ffbrown25 ?
Marathons! Ultras one day.
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