Once you’ve figured your Daily Caloric Needs, it’s important to determine what percentage of nutrients you’ll use for a guideline each day. What specific percentage of Carbohydrates, Proteins and Fats make up your daily intake? I use a simple 45% CHO, 35% PRO and 20% Fat breakdown right now. Unless I’m really trying to ‘lean out’ I use this for most of the year. Occasionally I’ll have a day or two with a slightly higher CHO percentage for when I know I’m going to have an increased level of exertion on that particular day or am trying to have a ‘re-feed’ meal. Please do not take the percentages I’ve listed as a “rule”, they’re only what I’ve found that works for me. The recommended percentage of each is different for everyone and should be tailored and monitored by a Professional (Nutritionist or Certified Personal Trainer) to be most effective.
Sunday, February 26, 2012
Monday, February 20, 2012
I know what you’re thinking: “Great – can’t wait to read a blog telling me how what I’m eating is ‘bad’ for me. And the super-technical breakdown of calories and macronutrients will be good reading….if I need help falling asleep.” Don’t worry, I’m not going to tell you that you eat crap; we both already know this – lol. Kidding. And I won’t go too deep into macro’s and calories, other than to describe what my food intake looks like and cover a few basic guidelines you’ll need to get started. Not to freak you out any more, but this will be a 4-part blog as well – yes!
The initial focus of this post series is to describe some basic nutritional concepts that you’ll need to understand before I cover the more detailed seasonal-specific information (and no, there won't be a quiz later). The follow-up posts will share some comments about how seasonal changes (the actual seasons of the year and being in/out of competition season) require a shift in foods and macronutrient content to match the needs of your body as it tries to adapt to new environmental conditions and different physical demands. Whoa a little techie there, here’s a picture of food that might calm you down:
|Ale's famous 5-chili chili
Sunday, February 12, 2012
It was a little different experience this weekend at Snow Trails, OH for the last set of local USASA SBX races. And by different, I mean it was actually winter again. Cold temps, fresh snow and a fun course with 5-person heats made for a really enjoyable day of competition (Kudo's to Pete and his staff with the USASA Snow Ohio Region for running the event).
Wednesday, February 1, 2012
So far this winter Haleakala Racing (see Athlete Bio Page for more info here) and the Mountain Athlete have traveled to 2 competitions. The first was at Whitetail Resort near Mercersburg, PA (1-21/22 USASA Appalachian Region) and the second at Holiday Valley, NY (1-29 USASA Western NY Region). Besides the normal excitement that brews before a competition trip, we had to contend with the fact that Mother Nature potentially was going to interfere with both events - and not in a good way. The spring-like temps and weekly rain showers put adequate snow conditions seriously in doubt. Luckily both facilities were able to build courses and host the competitions each weekend.
|Silver for the Men, Gold for the Ladies
|Solid last air @ Whitetail