Roux 1

What is the carb content of raw oats? Am I reading "Myfitnesspal" correctly. 1/2 cup of raw oats yields 27,2 grams?

Can't see that anything else is mentioned

Why does Lucky Star sardines have 6g carbs/100g and the sardines you buy at say Woolies does not? The ingredients on Lucky star product does not specify any additional substances, only, sardines, water and salt . Must add the other products packed in oil not water.

owever, it is important to note, "Fatty Acid Oxidation" shuts down a considerable amount in the presence of insulin and for hours after. That morning carb feed many runners partake of prior to the big race pretty much forces their body to rely solely on glycogen the entire 2 to 3 hour race thanks to the initial insulin spike that shut down fatty acid oxidation by the muscles. Athletes like Ben Greenfield and Timothy A. Olson are aware of this and avoid a carb spike at the start of a race.

Very Interesting comments from you guys.. On the point of intensity and racing: 5,1/2 months ago I fired myself from our training group. Intensity to high :mellow: I adopted 180 rule and stayed om my eating regime. Although volume was high. Some of my points will echo experiences you had: First couple of months felt good, but started getting more tired. -- note to self must sleep more When I did a race or high intensity the last 2/3 weeks I could keep intensity high i.e. <85% of max for a period. Above that is like spending on credit card, you pay later. Remember I did not take carbs with me. Closest carb would be nuts.---- note to self.. If running high intensity on fats::: it is possible to do high intensity for a period then you just go slower. This is not bonking. You just cannot maintain >90% , Did XCO race: ave HR 95% of max for 1h30min. Used peptosport. Notes to self: I do not know if my body uses ketones for energy. I do not have blood meter. I like red wine. And if you take in higher carbs > 50g/day ketones are gone :eek: (spur spinach for example)Then it can take a week to go back into ketones. To use ketones for energy no cheating regime must be followed. Fat adaption is within all of our reach, some just more than others, why is base such an imported component of training -- to learn your body to use fat i.e. you are conditioning your anergy path ways to prolong use of fat before switching to glucose stores. LCHF/Paleo I experienced great health benefits, it is my adventure animal that needs feeding that challenge the eating regime :mellow: Just keep going although not lekker to get dropped by training group -- all just mind set. It is a misconception that low carb dieters deny the role of glucose in the body. Those who understand ketogenic diets understand glucose and glycogen are NECESSARY and seek to preserve glycogen rather then spending and restocking it in spikes. The goal of living in ketosis is not to walk around proving our bodies do not need glucose, infact its quite the opposite. Quote from primal north..

Fat Burner or Ketone "burner" i.e. using ketones for energy

Another question:: do you increase protein according to distance/intensity done for day or to a race. Example:: use rule of thumb 1,2g/lean kg mass and if very active up to 1,5. But that is not enough if intensity was high or long duration. It might increase to 2g/lean kg mass.

Some more info please.. caution is the word agreed.. Like USN and 32gi not for me.

Some insightful posts as of late.. specific regarding carb consumption at high intensities and high volumes. Some facts from my experiences as of late. BG(resting) is different from BG(active i.e. after high intensity) -- BG(active) stays low <5,5mmol/L even when apple and banana is eaten. My legs can not do sustained high intensity effort and sessions on low carb intake < 50g/day. The same goes for high volume training. I can ride for 7hours on nuts, droewors, pepotprpo, water. (tested it), but over a period of 12 weeks of high volume with very low carbs it made my legs tired. Thus:: clever carb intake is necessary during exercise or before certain efforts. As some of you also experienced and posted on. Weight loss: for me it confirms again that prolonged endurance does not make you loose weight. Sleep, short exercise sessions with weights, core exercises, less coffee and stress and LCHF/Paleo eating habits does>>

Spinach, more specifically Spur Spinach: What do they put into it? A simple recipe for spinach is some potato's, water, salt, maybe cream. I took some home and added to my omelette the following morning. BG(resting) was 6,9mmol/L, the highest in a long time. :eek: There must be some sugar added of some kind. It just showed me...anything is possible in a restaurant kitchen. I remember many moons I worked at Spur as a waiter. The cook told me::: if you want to be save order from the grill..

Great info::: I recently asked the question about coffee consumption. I drink too much coffee :ph34r: I thought I must cut back on the amount of cream and coconut oil I add to every cup -- weight loss plateau-- did not work. this confirms that..cortisol can be a blik Apparently decaf coffee does also not work.. Is it true?

Question on coffee consumption: How many cups do you drink per day with cream and trimmings?

[. Ratios will roughly be 15/65/20 P/F/C. And If I think about it, that is sufficiently high fat. (PS, I got my new road bike frame today, super excited ) Are you going to stick to that ratio or adjusting it according to HIIT sessions and races.?

Paleo/LCHF sometimes in same sentence but different. I think introducing Paleo carbs, as per "Paleo diet for athletes, is good thing. To do HIIT some glucose is needed especially if your get closer to 100% of max HR. (my opinion) 100g of Paleo carbs is not a lot.. All of us here is fat adapted, some a bit more than others :mellow: Interesting Question is who is keto adapted??(can only measure it with blood keto meter, and eat less than 30g of carbs per day, no cheating, over long period) LCHF/Paleo makes you educated about carbs and how to use it accordingly. Please let the data/results coming..

I'd like to tune up the fat burning engine more. ---- How long have been on this training principal? My reason for asking is that I've been training on Maffetone's for 15 weeks. Only time I went above Max Aerobic threshold was in 3 races and twice in training. No carbs even in above threshold zone i.e. 140bpm plus...not feeling strong when in race zone, otherwise I can carry on and on cycling. Very interesting info in the VO2MAx and RER test. Something to consider doing..

Reluctant to use it, I love the taste, Reasons I do not eat it::: Can not stop when I start. When I eat it before race, I have to go to the toilet to many times :wacko: And now Tombeej gave another reason..

Interesting read:::Think sugar is safe? http://circ.ahajournals.org/content/106/4/523.full

Mr Sission has something to say: One of the most popular choices in grain alternatives, particularly among the more moderate paleo set, is quinoa. Technically not a grain but a relative of green leafy vegetables like spinach and Swiss chard, quinoa is a complete protein that offers a respectable serving of all nine essential amino acids as well as a strong showing of manganese, magnesium, iron, copper and phosphorus. For those reasons, we can understand its popularity and agree that it does, indeed, have a lot to offer, particularly considering its low cost and shelf stability. Nonetheless, we’d offer a caution to its praises. While quinoa offers a decent helping of protein, it’s still pretty carb intensive, clocking in at a 53 on the glycemic index. Also, though quinoa is technically gluten free, it does contain a protein substance that has been known to cause digestive reactions in some. So, what are some other options if you’re looking for grain alternatives in your meals? We’d first say, while it can initially be difficult to lose the meat and potatoes mindset, it does get easier with time. Eventually, meat and a salad will seem just as normal a dinner routine and you won’t even miss the starches. Nonetheless, when you’re looking for “closer” grain alternatives and have taken into account the added carb load, we do have some suggestions. http://i247.photobucket.com/albums/gg158/MDA2008/11740828_b687cc3d4c.jpg Nutrient-loaded squashes and sweet potatoes can serve as a respectable grain alternative. Likewise, lower glycemic beans such lentils can be a decent fill-in. One suggestion is to use these items, or quinoa, as a single ingredient in a veggie and meat dish rather than as the full dish itself. If you want or need to serve a grain alternative, use the substitute as a base for a more complex recipe. Say, add quinoa to greens and tuna, or use it sparingly as a base for meat and veggie stuffed peppers. Try cubed butternut squash in a rich fall salad full of nuts, chicken, and autumn veggies. Use summer squash and parmesan to make a warm but summery casserole side. Read more: http://www.marksdailyapple.com/alternatives-to-grains-quinoa/#ixzz2bwW50ahd

I am using the Contour TS BG meter. Do you get a usb cable for it locally?

Thanks-- will try it. I read a recipe that soaking nuts in water over night in stead of roasting.

Question regarding Nut Butter recipe: Can peacan nuts also be used? I know that recipes using only Almond and Mac nuts is available

Coffee and eggs: The thought of making this in front of my wife made me laugh... the butter is already to much... This Sission guy tested it... recipe below... http://www.marksdailyapple.com/primal-egg-coffee/#axzz2bMI8PSH3

I’ve got a long way to go ito weight loss, but I know I’ll get there. (according to BMI, I’m obese) But even so, I can comfortably do a hilly-ish (700m ascent) 50km MTB ride in 2.30ish I hope this inspires some other hubbers out there who are starting out. It will work, keep at it. It’s worth it. Great info and post

Interesting read this:::::: Couple of points: Sometimes my Resting HR is high??? Racing HR zone increased by 10bpm as of late. Is it that I am tired or low on carbs(glucose/fructose/low GI) or both?? Legs not strong in races. Did Cascades over the weekend and Hilton. I can be stronger... Anyone experienced something similar?

And it does not spoil..This way of eating is actually easy especially if one is travelling.. Remember the old "tomato on bread" sandwich in school lunch box.. :blink: