Just arrived in Minneapolis. I am here for the Medtronic Marathon. It will be my first Marathon. My plan is to alternate between running and walking so that my ankle does not completely hate me, and so that I can finnish the run. 🙂 Tomorrow I will be eating plenty of carbs, which gave me the idea to post some nutritional information for my PT clients…
BRIEF NUTRITION . . . Information for My PT Clients . . .
Making smart food choices and proper meal timing is it the easiest way to increase your metabolism.
Thermic effect of food is the number of calories you burn when you digest the food you eat. The human body processes calories differently. It takes more energy to digest protein than to digest carbs and more energy to digest carbs than fat.
Protein has a higher thermic effect than carbohydrates and fat. 20-25% of protein calories are burned during digestion alone. The more calories from protein in your diet, the more calories you will burn.
For people trying to maintain their current weight an equal calorie amount of protein and carbs would be appropriate.
For people trying to lose weight cutting carbs would be appropriate; especially starch ones (breads, potatoes, brown rice, and pasta)
For people trying to gain weight, more carbs would be appropriate; especially starches.
Roughly 25-30% of your daily caloric intake can be from fat. Fat supports testosterone production and,like protein, it has a satiating effect. (meaning: it makes you feel fuller longer)
- How much Protein?
Maintain: 1.2 grams per kilogram body weight
Muscle-building: 1.4-1.8 grams per kilogram body weight is recommended.
Cutting Weight: 1.8-2.0 grams of protein per kilogram body weight, with a carbohydrate restriction
lbs / 2.2 = kilograms
kg x 2.2 = pounds
Sources: Physician and Sportsmedicine 1997; 25 (8): 145–146. ,
International Journal of Sports Nutrition and Exercise Metabolism 2003