Here’s what we do on the PWO meal after tennis practice.
Some of your practice is probably going to be intense. Other parts won’t be. Keep a mental tally in your head. If the intense part of your practice is greater than 1 hour in duration, have that 2:1 ratio of starchy carbs to protein in the meal following tennis practice.
No matter how long your practice is, if the intense part of it isn’t greater than one hour in duration, skip the starchy carbs. The meal will be the same except for adding in or leaving out the starchy carbs. Make Meal 4 a P+C meal. Remember that you should have a serving of fruit in all of your P+C meals.
Only if cardio is greater than 1 hour in duration (yours is not) do I recommend starchy carbs in the meal following cardio. But if weight loss is too fast or energy levels start to suck, I’d be open to adding them in at that point.
What we’re trying to do is teach your body how to use fat instead of demanding carbs. If you get the chance, pick up (or order) Stu Mittleman’s book, “Slow Burn.” Stu is a very non-traditional (dietarily, that is) ultra-marathon runner. Stu ran 1,000 miles in 11 days, 20 hours 36 min. 56 sec. in 1986. He was able to do what he did because his body is “fat adapted.” He taught it to use stored fat.
- ONLY 19g left to fit in my lean protein???
(grin) Here are some things that will provide you with 30g of protein that are low in fat:
Whey Protein (1 scoop) = 22g protein, 2g fat
Boiled Shrimp (5 ounces) = 30g protein, 0g fat
Cooked Tilapia (4.3 ounces) = 30g protein, 3.5g fat
Egg whites (8 ounces by weight) + 1 whole large egg = 30g protein, 5g fat
I couldn’t remember if you ate chicken or not, but that’s another protein source high in protein, low in fat. Tuna is also.
You asked about tuna. The FDA (Food & Drug Association) here in the States recommends that people not consume more than 3 cans of light tuna per week. Albacore tuna is higher in mercury than chunk light, and it’s recommended that consumption of albacore be limited to once per week … one can, that is.
So on days you do resistance training, your plan should look like this:
M1 06.30 P-only
XX 08:30 → Tennis from 8.30 until 01.30
M2 09.00 P+C
M3 12.00 P+F
M4 03.00 P+C
XX 05.00 → Resistance Training
M5 06.00 P+C PWO Meal w/ 2:1 ratio of Starchy Carbs to Protein & Fruit
M6 09.00 P+F
XX 10.30-11.00 → lights out
And on days you do not do resistance training, your plan should look like this:
M1 06.30 P-only
XX 08:30 → Tennis from 8.30 until 01.30
M2 09.00 P+C
M3 12.00 P+C
M4 03.00 P+C
XX 05.00 → Cardio
M5 06.00 P+F
M6 09.00 P+F
XX 10.30-11.00 → lights out
No problem with taking another program for the ideas it provides you. Go ahead and plug the foods and amounts into www.fitday.com and see how it adds up.
When you get the chance, pick up a postal scale that measures in grams and tenths of an ounce. There are also some jeweler scales on eBay that are very affordable. It will add an element of precision into what you are doing and give you more control.
Questions? (grin)
jthsiao wrote:
I wonder how that works, alternating P+C and P+F for a number of days, almost without regards of one’s workout schedule and such. Doesn’t that go against Berardi’s theory on post-workout nutrition? That was his Ph. D dissertation. Is this program keying off of some kind of rebound reaction when the body is lacking carbs at one time, then lacking fat at another time?
jthsiao, it will work in Lucy’s case because of her extended tennis practice, cardio and resistance training. Resistance training (and even walking for greater than one hour, believe it or not) improves insulin sensitivity. Exercise improves insulin sensitivity.
There are actually two ways the muscles take up glucose – insulin-mediated glucose uptake and NON-insulin-mediated glucose uptake. Exercise (specifically the contraction of muscles) is responsible for the latter. Exercise causes glucose transporters (called GLUT4) to rise to the surface of the cell. Glucose transporters are what are responsible for the cells taking up (absorbing) glucose.
The whole insulin sensitivity thing PWO has application to you and me and anyone else who trains. Following a person’s workout, their muscles are highly insulin sensitive. That’s why PWO nutrition is so important.
This is one of those situations where a person doesn’t fit into that paradigm of carbs in the morning (or following a workout) and fat later in the day. In Lucy’s case she really needs the few carbs she’s getting and she really needs her good fat.
Neither the fat Lucy is taking in OR the carbs OR the timing of either macronutrient is going to have negative effects on body composition. In fact, between you and me, I’m expecting that I’ll have to raise one or both.
In a broad overview kinda way, does it make sense? Lucy is an athlete, pushing her limits. She has higher requirements than either you or I.
