February 2010 Nutrition CHAT with Coach Marni Rakes

author : mrakes1

comments : 0

Discussions on caloric needs for weightloss and workouts plus whole wheat breads.

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[losta]  I have been training for a triathlon since last April, I have lost over 60 lbs but I have plateaus where I get stuck for a while...any ideas?

[mrakes1]  Congrats on your weight loss! What events are you training for?

[losta]  This year two Olympics, one HIM, and several sprints.

[mrakes1]   Are you near your goal weight?

[losta]  No still another 50 or so to go.

[mrakes1]  My suggestion is to focus on your daily caloric recommendations. Generally for women anywhere from 1600-2200 a day, however, 1700-1800 seems to be a good start with your current training routine. Break up those calories into three meals around 400-500 calories and three to five snacks around 150-200 calories. I suggest adding in 100 extra calories per hour of daily training so that you can focus on proper recovery nutrition.

Just as important as it is to properly fuel for workouts, in an effort to have enough energy (or the right fuels) for each workout, it is vital to consume protein post-workout such as whey protein, milk or yogurt. Not only will the protein (after the workout and before your balanced meal) help you recover but it will prevent overeating at your upcoming meal.

Also, be sure you are changing up your training routine, focusing on a mix of tempo, anaerobic and aerobic sessions for swim-bike-run, in addition to strength training two to three times per week (I recommend full body, also emphasizing core).

[losta]  While I don’t do it all the time every few weeks I enter my food at livestrong to make sure I’m on track generally eating less than 2000 a day and burning 600-2000 a day.  I do s/b/r 6-7 days, pilates 3x, Crossfit 2x, aqua aerobics 2-3x a week so I do mix it all up.

[mrakes1]  I wouldn’t focus so much on how much you are burning but more on how you are eating each day, based on volume and intensity. Although calories burned are important to your weightloss journey (it is great that you are tracking everything!) it’s tough to know what percentage of fat versus carbs you are burning in each workout. Therefore, if you do aqua aerobics for 60 min, it is likely that you are using different fuels (depending on HR) compared to pilates. While both workouts may be at an hour, it all depends on HR.

However, continue tracking your calories and keeping up with your routine. I think it's great that you vary your workouts, just be sure that you give yourself a few days to focus on high intensity workouts and a few tempo/long workouts.

[losta]  Yes, I’m working on high intensity in s/b/r and Crossfit is always intense though pilates and Aqua aerobics don’t get my HR as high as SBR.

[mrakes1]  Take into consideration your HR and the volume of those workouts so that you can understand what your body needs to refuel without having to overdo it on calories.

It can seem a bit confusing but if you are eating lean/low fat protein, complex carbs and healthy fats with each meal and emphasizing fruits and veggies throughout the day, I think you will reach your goal weight.

[losta]  I like your oatmeal blog! I have it almost everyday for breakfast.  One more question.  I have been looking at different whole wheat breads. I ignore the ones that have corn syrup as the 2nd ingredient.

[mrakes1]  There are lots out there. I like Nature's Own High Fiber bread.  I would look at 100% whole wheat and since you are trying to lose weight, I would recommend a bread less than 100 calories but with at least 3g fiber per slice. You are better off eating one slice whole wheat bread than two slices Light bread.

[losta]  How different is high fiber bread than non high fiber? I generally have one or two slices a day with peanut butter (PB).

[mrakes1]   I would just aim for at least 3g per slice in your bread but adding PB with your bread is even better. Stick to around 1/2 - 1 tbsp PB if having it for a snack and 1 tbsp for a sandwich. Also, add in an apple or pear for more fiber to your PB and bread.

[losta]  Thanks again!

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date: February 22, 2010