(Excuse please the cut and paste mess this turned into--they are ignoring my attempt at added spacing! and I am out of time.)
Endurance News magazine this month has a lot of good stuff, but it has one thing in particular that excited me. A new book describing a method of feeding myself that could result in there being less of me to feed! It's called "Riding For Life" and is written by Rallie McAllister, MD an avid rider herself. Signed copy's will be available at the AERC 2008 Convention in Reno in February. There is more about the importance of our own fitness for riding as well as information on feeding ourselves like athletes. I will tell you more once I have scored a copy and read it. But here is the basic method for a balanced human feeding plan. Ralie mentions the fact that we often so carefully scrutinize everything we feed our horses in competition while paying little attention to our own food consumption.
Theory:
Feed only the pounds you want to keep (a balanced diet) and the remainder will fade away.
Formula:
Goal Weight multiplied by 11 (for women, 12-14 men) = daily calories
Based on 50% Carbs, 30% Protein, 20% fat balance
Daily calories multiplied by .5 = carb calories
then carb calories divided by 4 (# of calories per gram of carbs) = grams of Carbs each day.
Multiply daily calories by .3 to get total Protein calories.
Divide protein calories by 4 (# of calories per gram of Protein) = Daily Grams of Protein
Multiply daily calories by .2 to get Fat calories.
Divide fat calories by 9 (#of calories per gram of fat) = Daily Grams of Fat
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For me it works out thus:
146 * 11 = 1606
1606 * .5 = 803
803 / 4 = 200.75 grams of carbs
1606 * .3 = 481.8
482 / 4 = 120.45 grams of Protein
1606 * .2 = 321.2
321 / 9 = 35.7 grams of fat
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I chose 146 pounds because it is the least I have weighed in the last 15 years
And I liked being at that weight visually and athletically
However, I was counting calories and not balancing carbs, protein, fat
So perhaps that contributed to how weak I would get during workouts (?)
I want to know if eating this way at 146 pounds “feels better”
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GOAL: To Weigh 146 pounds
Carbohydrates: 200
Protein: 120
Fat: 36
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I'm giving it a try and I'll let you know how it goes. Oh dear I don't want to own up to how often I'll be using my dinner time grams of carbs on This Stuff.
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ALSO: HELP TRAILS FUND and treat yourself to an inspiring read:
Quote from the side bar at AERC site:
"LOOKING FOR THE PERFECT HOLIDAY GIFT AND A GREAT WAY TO HELP TRAILS?
Every sale of Julie Suhr's superb book, "Ten Feet Tall Still" brings $24.95 in donations to trails funds. Call the AERC office at 866-271-2372 to order your copy. The total price of $29.95 includes tax and shipping. Thanks to Julie and thanks to all who purchase the book!!"
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