Topic: Changing my breakfast

[Sat Santokh]

why exactly is it bad for it to have high caloric density?

[Chris Salvato]

why exactly is it bad for it to have high caloric density?

Well the danger comes in when the person is inexperienced with calories/dieting.  This makes foods with high carb caloric density easy to overconsume whether the goal is losses or gains.

If you are trying to gain weight, and you eat 3 servings of oatmeal a day, its very very very easy to stimulate an insulin response by overeating the high carb food and you will find substantial fat gain in addition to your mass gains (assuming you are getting ample protein).

If you are trying to lose weight, you are likely to overconsume on something that has a high caloric density and see stagnant weight loss.

For the sake of simple living, you get tons of vitamins and minerals from vegetables and it is nearly impossible to overeat.

If you are REALLY on top of your shit though -- measuring and counting every calorie -- then the caloric density of food doesn't matter -- except in that you may find that many of your meals are VERY small.

[Sat Santokh]

oh i was referring to quinoa.  It seems at least well balanced since its a complete amino acid. 

[Chris Salvato]

oh i was referring to quinoa.  It seems at least well balanced since its a complete amino acid. 

For all intents and purposes -- Quinoa = Oatmeal in this discussion  -- same goes for it's caloric density

[David Boyle]

My breakfast for the last 4 years.

1 cup of oatmeal..heated w/ water
1 scoop of whey protein
1 handful of mixed nuts
1 handful of grapes or any other fruit
1 sprinkle of cinnamonn

mix all together.

[Chris Salvato]

My breakfast for the last 4 years.

1 cup of oatmeal..heated w/ water
1 scoop of whey protein
1 handful of mixed nuts
1 handful of grapes or any other fruit
1 sprinkle of cinnamonn

mix all together.

Not bad...

depending on the protein though, you may need a bit more -- but thats entirely dependent on the brand and how much actual protein is in one scoop (and the quality/bioavailability of the ingredients)

This is actually very similar to my breakfast that I ate for about 20 months.  Gave it up though because im weening off oatmeal

[dirtjumper]

Just a note...  Those of you who say you don't have any time... B as in B and S as in S...  If your putting the effort into training and working out, you can get out of bed a few minutes sooner to make a good morning meal!  I used to be lame and skip breakfast in the name of not having the time.  I now make the time.  I change it up every week.  Today I had some oatmeal, x2 egss, fruit, and some turkey slices rolled up.  Total time to make less than 5 minutes.  I rinsed the dishes and will clean them up after dinner.  However, don't forget that the pre and post workout meals are the most important!

[Patrick Yang]

However, don't forget that the pre and post workout meals are the most important!

How so?  Do you have a link to an article that discusses this?

[tombb]

However, don't forget that the pre and post workout meals are the most important!

How so?  Do you have a link to an article that discusses this?

Actually there are many, many studies that demonstrate that. The rest of your meals are also important, but eating immediately after intense exercise is the most critical and effective time for muscle growth and recovery.  Just as one example:

Results: Compared to NO(0g prot, 0g carb, 0g fat), ... SUPP+PRO (10g protein, 8g carb, 3g fat) increased plasma essential amino acids 33%, leg fractional extraction of phenylalanine 4-fold, leg uptake of glucose 3.5-fold, and leg and whole-body protein synthesis 6-fold and 15%, respectively. Whereas postexercise intake of either NO or SUPP resulted in a net leg release of essential amino acids and net loss of whole-body and leg protein, SUPP+PRO resulted in a net leg uptake of essential amino acids and net whole-body and leg protein gain.

Plus many other studies that test different effects if you delay food intake more or have it much sooner etc, all showing a clear window right before and especially right after exercise.

You can search the literature starting from the bibliography of the article I linked to see more studies and data on this.

[Patrick Yang]

Thanks for the link, Tom.  It's a subject I've been meaning to set aside some time to research.

[Chris Salvato]

Patrick,

There are several studies on this.  When you read them you really have to be vigilant.  Pre and post workout nutrition depends heavily on your goals.

[dirtjumper]

I've been updating my workout and diet for some time.  I do strength training three days a week along with other training every day.  I got some great information from a book I read over the summer and have been working aroud it; that's where I got the Pre/Post workout information.  "Training For Warriors" by Martin Rooney.  It's more for MMA fighters, however I got it thinking that a MMA workout was well rounded and related to Parkour training in many ways.  It covered everything from mindset, stretching, strength training, and nutrition.  (Not pushing MMA, just felt it had good information.)

[Chris Salvato]

ever read the "Warrior Diet" ?

[KC Parsons]

Preworkout is regarded as bad for fat loss, with your body now doing the following workout using the energy from the food as opposed to stored fat. It should only really be done if you feel you wouldn't be able to physically make it through the workout without food. In that case, some quality fruit a half hour to an hour before hand would be ample.
Post-workout is generally accepted as being very effective because the insulin sensitivity in the muscles is much higher than normal, and usually seen as needing a 'replenish' after the workout (this is subjective, that's up to the individual.)


Also, the duration and type of work your doing will matter as well.

[Jackson Miller]

How soon should you eat after a workout?  Specifically?  Within 20 minutes? 30? and hour? 2 hours?

Also, what should one eat?  Proteins?

[tombb]

How soon should you eat after a workout?  Specifically?  Within 20 minutes? 30? and hour? 2 hours?

Also, what should one eat?  Proteins?

As I mentioned, all studies show as soon as possible is best, say 5-10min after would be best, and that a combination of sugars or fast-absorbing carbs and fast-digesting proteins work best to promote both muscle growth and recovery. With decreased results you can still get some benefit from eating even an hour or two after, or eating something that is not so quickly digested, although the best results are from anything that will give a quick insulin spike to drive proteins (aminoacids) and energy into your muscles.

[Chris Salvato]

Keep in mind, mass gain and recovery may not be important to your goals.

What you do do entirely depends on your goals.  You can go through a workout with a fast and not worry about it if you are concerned more with body fat losses. 

If you are trying to put on mass, immediate post workout meals are usually a good call.

I urge you to keep in mind what you are trying to do when making these decisions....there is no such thing as a blanket statement in nutrition.

[Jackson Miller]

Thanks Chris.  I was actually wondering about that.  So I guess I should get my body fat down really low and then begin to bulk up a bit more and when I am finished, trim the fat down again or something like that.