Question on Portion % and Ratio's

  • Posted by a hidden member.
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    Jul 05, 2007 3:41 PM GMT
    I keep reading a lot about when eating, between workouts, before and after. What to eat for meals etc.

    I read things like eat 4-1 ratio before workouts or have 30% Carbs 30% Protein 30% fat or some other numbers per meals.

    How exactly does one fully understand what that means, because I for one don't understand HOW to figure out those ratios and percents.

    Also, What acts as a carb, protein or fat? Which are considered more than one of those labels?

    All help is appreciated, thanks.
  • Posted by a hidden member.
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    Jul 05, 2007 10:32 PM GMT
    They're talking about percentages by caloric intake. So, if you want 30% carbs, that means you want 30% of your caloric intake to be from carbohydrates.

    Carbohydrates and protein have 4 calories/gram. Fat has 9 calories/gram. Alcohol has 7 calories/gram =0

    I was thinking of starting a thread on macronutrient ratios myself, because I've read a ton of conflicting advice on what the best ratio is for each day.

    What ratios should I aim for if I want to get shredded? if I want to bulk up?

    PS, slayerstrppd03, for the past week I've been using to keep track of what I've been eating, and it's been pretty useful. The toughest thing to keep track of is the quantity of foods I eat that don't come in standardized sizes (like, I usually dip my bread in olive oil to keep the glycemic index from getting too high, but I've had to be careful to measure the amount of oil I use). I found out that 40% of my calories were coming from fat, which is way too high by most recommendations I've seen. I've cut it back to 25-30%, but like I said, I don't really know what ratios I should be aiming for overall.
  • UStriathlete

    Posts: 320

    Jul 06, 2007 6:20 PM GMT
    For recovery after cardio workout lasting 90mins + or hard interval training the ratio of 4carb 1.2 gm/kg/hr (CHO) to 1 protien (PRO) 0.8 gm/kg/hr is best. The studies that were done, the athletes went to faliure. Or with strength training is anaerobic you need both CHO and PRO. Skeletal muscle growth is possible only when muscle protein synthesis exceeds muscle protein breakdown. (Tipton and Wolfe, 2001)

    Per day:
    strength athletes need 1.6 to 1.7 gm of protien/kg, where endurance athletes need 1.2-1.4 gm of protein/kg/day. which is about 12 to 15 % protien(Lemon, 1998)

    hope that helps,
  • Posted by a hidden member.
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    Jul 07, 2007 12:51 PM GMT
    awesome, thanks you guys, its all a bit overwhelming heh.