Atkins Is Bad?

Nutrition for endurance athletes is really different than for bodybuilders.  If you get your exercise calorie expenditure up to say 3500 - 4000 calories per week as it would be if you are running/swimming/biking for 6-8 hours per week, you will need to get about 50-55% of your nutritional calories from carbs, 25% fat and the rest in protein. 

Keep track of your weight and total calories and adjust the total calories up or down to get the rate of weight loss where you want it.  If you want to train hard, don't starve yourself.  To lose that 10 pounds, lose no more than .5 pound per week.  If you are training in the 1500 exercise calories and 2-3 hrs of exercise per week, then a more normal 40-30-30 split of macro nutrients is appropriate.

The good thing about this endurance stuff is that the diet is great! 

Hi Earthgirl,

I looked at your logs.  Whoa.  You may be overdoing it.  People will tell you to go by how you feel but it is difficult when the endurance regimen is new to you to know what feels right.  Some of your symptoms are classic OT.   Backing off and consolidating gains seems a really good idea.  Consistency is the key, not any particular speed, distance, or calorie expenditure per day.  The adaptations in your body take a while.  Keeping a moderate level of stress on your body for a long time will produce phenomenal results.  You will notice it when each day begins to feel right.

My personal approach to exercise is unconventional.  Rather than having hard days and easy days, I try for nearly equal effort every day.  I can find that magic point more easily where I just barely recover from the previous days workout before the next workout begins.  That equilibrium effort actually feels fairly easy during the exercise.  I always feel like I have a little gas in the tank.  The training folks refer to this phase as base building, but I am on that base build for the long haul.  Preparation for a competition usually involves some buildup in intensity and speed at the race distance to attain a peak performance on race day rather than continuing base building.  This necessarily involves more hard days and rest days than my approach.

My advice on macronutrient percentages is pretty conventional for endurance athletes, but there are lots of different opinions about the exact percentages.  Most people do not even know what their breakdown really is.  One thing is certain, low carb is bad for endurance athletes.  Eat a good variety of foods, and use good judgment about the amounts.  You ought feel a little bit hungry before each meal.  You will improve your training times if you get some carbs about an hour before the workout.  You will improve your recovery if you get some carbs and protein just after the workout.

TW

I agree. The Zone is where its at. I lost 30 pounds on the Zone. Gained some of it back when I started lifting weights but I'm losing it again. I'm never hungry. I eat six times a day, three meals, and three snacks. It's the best. I try to have a 30-30-30 split on carbs, protein and fat, but its usually like 60 (carbs) 30 (protein) and 10 fat. I don't get much fat in my diet.

Atkins is seriously suspect. It asks you to cut out a lot of fruit which I think is bad. Who can live without Strawberries, what is this Cuba!!!???? Anyway, there's also some studies that says it can cause serious health problems.

You need carbs to work out that's just the way it is. The Zone is all about getting the right carbs, those with a low glycemic index which allows your cells to work better and eliminates confusion. The best thing about the Zone is it doesn't talk in terms of good and bad food. It talks in terms of this is what this food does for your body you decide whether you want to eat it.

Check out the book its great. I have the book with recipies. So I don't get bored.