Topic: The Weightlifter's Macronutrient Ratios

[Patrick Dupont]

The Weightlifter's Macronutrient Ratios

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What do you think would be the best macronutrient ratios for a RADICALLY average Joelympic lifter (virtual being)?

If you have another idea, please post it for common education (mine to begin with) !!

Pat.

[Matt Erdman]

I voted for the 1/3 setup. However I have seen a lot of evidence for metabolic typing. For instance the common belief is that carbs are the most efficient fuel source, however some may metabolize fats better than carbs. Personally I get chubby on carbs, and I lean out (without any side effects) with a higher fat, low carb diet. My wife is a "carb type" and gets headaches and fatigue on a low carb diet.

[Patrick Dupont]

Personally I get chubby on carbs, and I lean out (without any side effects) with a higher fat, low carb diet.

But what sort of fats? Any? Or do you put some heavy emphasis on O3-O6-O9 while shunning butter, eg?

This is a very interesting question, too.

There definitely is some truth to metabolic typing. And to the paleolithic diet, too. The human body has got accustomed to carb metabolism, but it's not 100% sure that it's the most natural way to feed our energetic furnace. In my opinion, metabolic typing is heavily related to our degree of "evolution" (or involution, depending on the point of view).

Thank you for voting.

[Matt Erdman]

But what sort of fats? Any? Or do you put some heavy emphasis on O3-O6-O9 while shunning butter, eg?

Not too much. I prefer organic, whole foods so that pretty much covers it. I actually feel that butter (and dairy in general) is nutritous if it comes from grass-fed cattle. If I need extra calories I eat things like nuts, olives, and really dark chocolate.

[Patrick Dupont]

Not too much. I prefer organic, whole foods so that pretty much covers it. I actually feel that butter (and dairy in general) is nutritous if it comes from grass-fed cattle. If I need extra calories I eat things like nuts, olives, and really dark chocolate.

I have no doubt that butter is excellent when taken in reasonable quantities, particularly what they call "summer butter" (vs "enhanced" winter butter). Caroteinoids, vit.D, EFA... There are a lot of interesting nutrients in it. And I can hardly imagine any better food than whole milk - I've tried any sort of milk; I react very differently to pasteurized whole milk. I feel way fuller and stronger - except, of course, whole eggs. I take almonds, peanut butter and olive oil on a regular basis for strength (protein+omega 9).

I am convinced that people with a fast metabolism - notably brawny lifters - should put some emphasis on fats.

I forgot to mention that the equations I proposed in this poll are those recommended for Olympic weightlifters by the NSCA, the ISSA, the ISSN, Katch and McArdle (Likomitrou cit.) and Rheo Blair. Likomitrou's equation, although certainly sincere, seems completely over the the top as far as I am concerned. I asked Chris who told me that there was too much fat, too, except perhaps for some heavy elite lifters.

Have a good week end!!

[Chris Ⓐ LeRoux]

I asked Chris who told me that there was too much fat, too, except perhaps for some heavy elite lifters.

Actually, what I meant was that 40% fats is too high except for very lean, very elite lifters, in my opinion.

[Rob Macklem]

None of the above.

I would go with around what Dr. A. Vorobyev(USSR coach,World champion, medical Dr.) suggests
4/6ths CHO approx 66%
1/6 Protein approx 17%
1/6 Fats approx 17 %

Perhaps more important would be the timing of certain nutrition in regard to to pre-training, during training and post training,. So one could have the correct ratio, but for example not eating enough CHO immed. post workout would have an adverse effect on training.The muscle is like a sponge in its need for regenerating glycogen. Apparently waiting even 2 hrs...its too late...ie the sooner the better.Eating most of the calories at one time or over 3 meals isn't probably the best way to eat for the athlete ;, and on it goes....
 It goes without saying that the fat should be mainly from polyunsaturates.

[Patrick Dupont]

I asked Chris who told me that there was too much fat, too, except perhaps for some heavy elite lifters.

Actually, what I meant was that 40% fats is too high except for very lean, very elite lifters, in my opinion.

Ups. Sorry for the misunderstanding.

Rob, in a somehow similar perspective, what do you think of Batcheldor’s « Protein-Pulse Eating Plan »?