From: stark@dwovax.enet.dec.com (Todd I. Stark)
Subject: Re: High Protein meal...
Organization: Digital Equipment Corporation
Distribution: na
Date: 28 JUL 92 13:02:23    


>|> Protein is best eaten over several (say 5-6) small meals a day. Ideally, a
>|> diet should be high in carbohydrates (preferably complex carbohydrates),
>|> moderate in protein and low in fat. After a workout, you need to replenish
>|> carbohydrates, but I'm not sure that it makes a great deal of difference when

One easy guideline for calories from the three primary sources, in a given
balanced meal for athletes is 1:2:3 (cals from fats : cals from protein : cals 
from carbos), where proteins and carbos are about 4 calories per gram, and
fats are about 9 calories per gram.  So, a 300 calorie meal might consist
of approximately 50 calories from fat, 100 from protein, and 150 from 
carbohydrates.   This works out in the composition tables on the food
packages to about 5 grams of fat, 25 grams of protein, and 38 grams of
carbohydrate.  For your given caloric requirements (based on your basal
metapbolism, activity level, and requirement to increase or decrease
body mass), you could (simply ?) proportion that based on the calorie
content of each meal to be sure you are getting an optimum balance.

Of course, the quality of each source can vary; proteins vary in the
degree to which they can be assimilated, with milk and egg protein being
the classic example of relaitively high quality proteins.  Carbohydrates
vary mainly in the rate at which they raise and sustain blood sugar
levels, sometimes called the 'glycemic index.'   Just before a workout
especially, you want carbos that are assimilated slowly and keep your blood 
sugar even over the workout.  Whole wheat bread is relatively good for this,
as are *some* of the carbo sports drinks.  White rice and banannas are
examples of foods that have a high glycemic index, or very steep blood sugar 
curve, and aren't good for powering long workouts.

>  Could someone please list foods that fall into the above category.
>  I am unsure of what foods I can eat that are high carb, medium
>  protein and little to no fat to enjoy before/after a workout to:

You can't get a balanced healthy diet with a single food, at least
not reasonably.  You have to mix foods in an intelligent manner.
Use the published composition charts and read the food packages
until you get used to what is in what.

Good lean protein sources :  Tuna packed in water, skinless chicken,
	most fresh fish (except salmon. mackeral, and other oily or fatty
	fish), soybeans, egg whites, skim milk.

Good carbohydrate sources : whole grains, pasta, fresh fruits and vegetables
	(except olives and a few very dense or oily ones, which 
	require moderation in most people who are worrying about weight
		control), specialized sports drinks (mostly used for
	workouts).   Hard pretzels (without added fat).

It's usually easy enough to get the body's daily requirement of fat
without taking any extra.  The classic guideline is 30 % of your calories
from fat.  This is probably a little high for competitive athletes interested
in maximum performance and people interesting in cutting or weight control,
who are best to keep down to 10-20 %, with a maximum of about 30 grams
daily.  This usually isn't all that difficult unless you eat a lot of fast 
food or fatty meats.   If you need to really reduce fats, such as to lose
a lot of extra weight, you practically have to cook for yourself to avoid 
having a very bland diet, since fats supply much of the taste and texture 
in food.    There are some good references on the market with low fat 
cooking ideas.  One of my favorites is 'The Fit to Fat Target' recipe
book, which has a lot of delicious low fat, high carbohydrate ideas.
Nothing you can't come up with yourself once you get used to knowing what
is in what.   The Haas books might be useful too, "Eat to Win," 
"Eat for Success," and so on.  

Healthy nutritional balance itself is pretty much the same for gaining and 
losing  weight while keeping lean muscle mass, but the other factors, such as 
total caloric intake, supplementation, and activity level and types tend to 
change. 

>  Any responses would be greatly appreciated. I am getting back into
>  seriously lifting and martial arts training and want to do it right!

Start slow, don't get too complicated at first.  Keep easy goals in the
beginning, like making the next workout.  Most people get discouraged
very early because they try to do too much too fast.

						good luck !

						todd
Newsgroups: rec.martial-arts