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mike868y

as the first week of december, it's officially cutting season for me. would like to drop 7-10lbs over the next few months. if i can race at 130lbs next year i think that'll strike a good balance between lean and not requiring monk like dedication.

aaronmcd

The other night I got home from a party, already had lots of food, and suddenly craved chicken like mad. Boiled a few frozen chicken breasts, chopped em up, and mixed in greek yogurt, maple syrup, and sriracha. Next day went grocery shopping, bought chicken and more chicken for work lunches. Still want more chicken. This is weird.

Doge

Black rice matters

jdms mvp

following the "dont worry about what you eat between thanksgiving and christmas.... worry about what you eat between christmas and thanksgiving" plan

mike868y

stepped on the scale this AM for the first time in a few weeks and was very pleasantly surprised. guess i rode enough to offset the holiday eating.

globecanvas

For you greek yogurt fans, our local grocery started carrying Icelandic yogurt (Siggi's), and it's pricier but I think tastes much better than the Fage we usually buy.

Also, the Icelandic yogurt got me looking at labels around the kitchen. I knew peanut butter was high in protein but I didn't realize that it has more than twice as much protein (grams of protein per grams of food) as other high protein foods. Nonfat greek yogurt is 10% protein; eggs are a little higher; peanut butter is 25% protein, which is right up there with lean meat. Of course it's also 50% fat, but that's what makes it so yummy!

TheKillerPenguin

Siggi's is quite tasty. Unfortunately our local market sells it for like $8 a tub :-|

Hermes

Siggi's > Fage. Hmmmm. I really like Fage and get the giant non fat plain tubs at Costco.

Enthalpic

Peanut protein is low quality (0.52), so 10g of peanut protein is about the same as 5.2g of egg or whey protein.

https://en.wikipedia.org/wiki/Protei...ino_Acid_Score

globecanvas

Thanks for the link, I had never heard of protein quality.

Peanuts still beat yogurt though, because of the protein density.

Heathpack 

I have been grooving on this product lately in recovery drinks:



70 calories per serving with 8 grams of protein.

You can make some pretty tasty smoothies with this. Peanut Chocolate. Peanut Banana Date. Amongst my current favorites.

gsteinb

how's egg whites vs yolks and is there some ratio of one to another that seems better? I typically eat 4 whites and 1 yolk.

TheKillerPenguin

I recently read that your body can only absorb like 10-20g of protein per hour or something like that and the rest is effectively wasted, so best to spread it out as much as possible.

hubcyclist

probably old news for a lot of people, but i'm going to start drinking beet juice and see how that helps me suffer a little more

Enthalpic

I'm not sure about the yolk's protein quality, I suspect it is also very good. I do know that the yolk contains most of the vitamins etc, but also the fat and cholesterol.

TexMac

Breakfast: White egg omelette with spinach, onions, mushrooms, cheese - $3
Lunch: lettuce salad, spinach, beets, broccolli, pasta, - $4
Snacks: Raw Almonds

For 6 months, I've been stuck at 167 lbs even though i spend 10-13 hrs on bike. Need to shed 8 lbs.

TexMac

LOl.. i was there too around christmas but din't go crazy so much, then i ran 3 miles

TexMac

Good luck. Love it, just be aware it comes out red so don't panic

misterwaterfall

broscience

hack

I've been riding a lot less lately and as a result, eating a lot less and now weigh much less than a month ago. Have been keeping fitness alive with shorter trainer workouts.

Heathpack 

Protein quality is a concept based on two things: 1. how much of the protein/amino acids from any given protein your body can digest/absorb and 2. how "complete" the complement of amino acids are in a given protein compared to what is optimal for human health.

The second concept should really be applied to your overall diet- ie are you getting a complete set of the amino acids that you need in any given day to build muscle. Or, perhaps, to any given meal. Or recovery drink- so, if your recovery drink contains peanuts and milk/yogurt for example, you are getting an excellent spectrum of amino acids in that drink and can partially throw the "protein quality" concept out the window.

But you only partially throw the concept out the window because the other factor is how much of whatever protein you can digest and absorb. I honestly don't know about the digestion/absorption of peanut protein, except to say peanut protein comes bundled with fiber and fiber will likely always prevent the absorption of some percentage of any food. Eggs, milk, yogurt, etc have no fiber, so you pretty much have a shot at absorbing all of the protein. I tend to add real foods to my recovery drinks- things like raspberries and dates- that contain fiber, so I'm probably not getting quite as much protein as my nutritional analysis would leave me to believe. But I'm pretty sure I'm getting enough, so its worth it to me to get all the other good stuff (nutritionally) that comes bundled in a raspberry for example. There's more to digestibility/absorbability than fiber content, and sorry I can't speak intelligently to the other factors off the top of my head, I'd have to look that up.

I am not 100% up on my timing on the amino acid dosing, I will admit. In that I know that there is a school of thought that certain amino acid types are better immediately post-exercise if you're trying to build muscle. I'm sure somebody else here knows though and will chime in.

Enthalpic

+1 Been there...

Enthalpic

Exactly. For example rice and beans separately are not great but together make up a complete source of protein.

BCAA's

tetonrider

unless you are eating a huge amount of raw almonds (nuts can be pretty 'dangerous' from a caloric perspective, for someone trying to drop weight), that's a pretty serious deficit. not sure what kind of riding you are doing, but if that is truly *all* you are eating, it seems like you would be prone to under-fueling your workouts.