Is eating ------- a waste of time?

[I <3 sQuaTs]

youve been giving out some good advice here.. but i disagree with the above statement..

a 40/40/20 is best for growing.. 15% protein?? how so?? where do u get this philosophy from??

Cited from a book called Sport Nutrition for Health and Performance (Manore, 2009) used for my Nutrition for Athletic Performance class. Actual ranges suggested are 12-15% PRO, 45-65% CHO and 25-35% FAT.


The idea behind it is that 15% pro is adequate to assist lean tissue gain and maintain a positive nitrogen balance, while a higher percentage of carbs will still provide as a source of excess energy needed for weight gain (for the same kcal/g), but keeping fat within a healthy range.
Another interesting point is that there is supporting evidence that there is no additional benefit to protein synthesis in amounts higher than 2.0 g/kg and benefits can be seen at as little as 1.33 g/kg. So if you're saying he should take in 3500 kcal/day and 15% is pro (132g) then it is roughly 1.33 g/kg (131g). As I stated, this would be a starting point (for a goal of 220lbs) but if more weight gain is desired then calories would be increased and therefore, higher protein intake. I don't know about you, but I would rather eat another slice of bread than another piece of chicken

40/40/20 is a very well accepted and popular method, but this is an alternative to try. But you did call me out, I shouldn't have used the word "typical", because it is not.

 

[MS1605]

3J,

I have read in numerous books what I <3 is describing. Im not saying I believe in it but there are a lot of sport related doctors and "gurus" giving out the 15% protein thing. Again, I personally think you need more but squat is breeching what a lot others are.

 

[I <3 sQuaTs]

yea its just another way of doing it. From my own experience this works best for me, because I am able to eat more food if I enjoy it (I'm so burnt out on chicken and eggs, but there is always room for carbs in my belly). Granted I am a little girl with a little appetite, other athletes may want to try this. Its all about what works for yourself best. It doesn't hurt to get the extra protein though, so I also agree with higher ratios, especially if maintaining or cutting.

 

[MS1605]

yea its just another way of doing it. From my own experience this works best for me, because I am able to eat more food if I enjoy it (I'm so burnt out on chicken and eggs, but there is always room for carbs in my belly). Granted I am a little girl with a little appetite, other athletes may want to try this. Its all about what works for yourself best. It doesn't hurt to get the extra protein though, so I also agree with higher ratios, especially if maintaining or cutting.

This is very contingent on your body type though. If I ate carbs and fats at a ratio of 85% I would be huge. thats just how my body is though. right now im 5'11'' 240lbs and 19% bf. I have to eat about 20% carbs. Once I get to my 20% for the day if I even look at more carbs I start gaining fat.