Dietitian's corner

[Sports Certified Dietitian]

What is an ideal/achievable clean muscle mass percentage - looking at the report you attached I would calculate this as 71.6% (is this correct)?

You are right that for this sample report, the person has a lean body mass percentage of 71.6%.

 

Probably a better way to assess one's body composition is what Tanita utilise. They determine a physique rating based on your fat % and a calculated muscle mass index (see two atatched files).

 

Rating 8 and 9 would probably be the ideal for cycling. I'd guess and say this correlates with the physique that one would mostly call an ectomorph.

[Captain Fastbastard Mayhem]

There could be a few factors playing a part in this.

 

Firstly, fat distribution is different from person to person, and taking more measurements from thighs/calves, including getting an average of say 3 measurements, would certainly help.

 

Secondly, skinfold measuring depends on the experience of the person doing the measuring. Hence it can also fluctuate from tester to tester due to skill levels and experience.

 

If you get the same person to measure you every time, and they do it comprehensively and properly, I'd say you'd approximate a decent measurement. Otherwise I'd say have your body composition tested another way to compare results.

100% agreed

[Patchelicious]

Go look at the Dexa Body scans: http://www.dexacpt.com/

 

Super accurate, and give you all the different metrics.

 

http://www.insideoutsidespa.com/newsletter/bca-changes-images-small.jpg

 

http://qlmcmedicalcenter.com/wp-content/uploads/2013/01/dexa-sample-tucson.png

[cadenceblur]

What's the cost? I contacted them, waiting for a response.

[Patchelicious]

What's the cost? I contacted them, waiting for a response.

I think about R1500 - but dont quote me on that, hubber Jannievanzyl has been, and was super impressed by them.

 

He will have more info on it too. PM him, https://www.bikehub.co.za/forum/user/34916-jannievanzyl/

 

Some very surprising result came from it. But let him talk about it.

 

He might take long to respond, as he was climbing Stelvio 22km 7.5% pass in Italy yesterday cycling from Venice to Stuttgart, the lucky bugger.

[cadenceblur]

Cool thanks. Apparently it takes 3 minutes, so quite an expensive 3 minutes!

[Patchelicious]

Cool thanks. Apparently it takes 3 minutes, so quite an expensive 3 minutes!

I think its more about the metrics and the accuracy of the metrics that is the value factor here

[cadenceblur]

Yeah, I hear you.. I use the Tanita scale, so it would be great to do a comparison for future use

[Sports Certified Dietitian]

Go look at the Dexa Body scans: http://www.dexacpt.com/

 

Super accurate, and give you all the different metrics.

 

http://www.insideoutsidespa.com/newsletter/bca-changes-images-small.jpg

 

http://qlmcmedicalcenter.com/wp-content/uploads/2013/01/dexa-sample-tucson.png

Looks impressive. Would be worth considering for health purposes as well.

[HBO]

I think about R1500 - but dont quote me on that, hubber Jannievanzyl has been, and was super impressed by them.

 

He will have more info on it too. PM him, https://www.bikehub.co.za/forum/user/34916-jannievanzyl/

 

Some very surprising result came from it. But let him talk about it.

 

He might take long to respond, as he was climbing Stelvio 22km 7.5% pass in Italy yesterday cycling from Venice to Stuttgart, the lucky bugger.

Do you know if there one can do this scan in Pta or JHB. I googled, but it only seems that there is this one in CT

[Sports Certified Dietitian]

This week's topic can probably be seen as more of a discussion of the psyche of a cyclist (perhaps other sports people too...).

 

Referring to the attached animation, a thought that came to mind today for the topic, is as follows:

 

A person gets into cycling...trains a few times a week....does a nice big session on the weekend...puts in some strength and flexibility training....core training...etc...and becomes fitter, stronger and more skilled in cycling.

 

All is good exercise-wise.

 

But then if one looks at some cyclists, one starts to notice that although they train hard (as mentioned above), they still tend to carry excess body weight/fat.

 

Could it be that some people think that because they train so hard, they can eat and drink whatever they want, whenever they want it?

 

We know there is a window period post-exercise in which eating targeted foods promotes recovery and next-day performance.

 

But how many of us clock a large workout on the weekend and then feel we can relax and eat anything we want on the weekend?

 

We are all guilty of this which makes it an interesting thought to discuss...

 

What do you think?

[FlyingScot]

Interestingly enough I actually find if I have done any form of training (rides over 90 minutes, where a good part of the ride is at high tempo) I eat less that day. As you mention, I do have a post ride recovery drink, mainly to protect the muscle and I also fuel well on the bike, but realistically I would be on a caloric deficit. Perhaps the decreased desire to eat has something to do with the idea that I have done the training now just to control my intake.

 

Conversely, on days when I don't ride, things go pear shaped and it generally starts first thing in the morning and I would take a conservative estimate that I consume over 5 000 calories...maybe more... 

 

So for me, the trick is to ride hard everyday!

[Patchelicious]

This week's topic can probably be seen as more of a discussion of the psyche of a cyclist (perhaps other sports people too...).

 

Referring to the attached animation, a thought that came to mind today for the topic, is as follows:

 

A person gets into cycling...trains a few times a week....does a nice big session on the weekend...puts in some strength and flexibility training....core training...etc...and becomes fitter, stronger and more skilled in cycling.

 

All is good exercise-wise.

 

But then if one looks at some cyclists, one starts to notice that although they train hard (as mentioned above), they still tend to carry excess body weight/fat.

 

Could it be that some people think that because they train so hard, they can eat and drink whatever they want, whenever they want it?

 

We know there is a window period post-exercise in which eating targeted foods promotes recovery and next-day performance.

 

But how many of us clock a large workout on the weekend and then feel we can relax and eat anything we want on the weekend?

 

We are all guilty of this which makes it an interesting thought to discuss...

 

What do you think?

I could not agree with you more.

 

I see this a lot!

 

A buddy of mine started running... didn't lose weight and was moaning about it.

I drove with him somewhere and saw a bunch of Jelly Tot packets in his car, and I asked him about it, and the typical response came. "but I ran for 5km this morning so surely I can have that". When I explained to him that that little packet contained enough energy for a 60min run he was shocked.

 

I have seen the same with a ladies walking club close to my parents house. They do this "walk for life" thing for 60mins and then proceed to eat tea and muffins afterwards at some person house, I have yet to see any of them lose weight.

 

My dad actually says "walking makes you fat", specifically because of this misconception of allowing yourself to eat after what is actually very little energy burnt.

 

This is why I am such a big advocate of keeping an accurate food and exercise diary, it shows the truth.

[Patchelicious]

Interestingly enough I actually find if I have done any form of training (rides over 90 minutes, where a good part of the ride is at high tempo) I eat less that day. As you mention, I do have a post ride recovery drink, mainly to protect the muscle and I also fuel well on the bike, but realistically I would be on a caloric deficit. Perhaps the decreased desire to eat has something to do with the idea that I have done the training now just to control my intake.

 

Conversely, on days when I don't ride, things go pear shaped and it generally starts first thing in the morning and I would take a conservative estimate that I consume over 5 000 calories...maybe more... 

 

So for me, the trick is to ride hard everyday!

Absolutely!! Hit the nail on the head. If you have done hard work, you feel too guilty to eat that extra piece. I also look at a piece of chocolate after a ride and think to myself, "do I really want to undo all that effort in one quick bite"

[Sports Certified Dietitian]

Interestingly enough I actually find if I have done any form of training (rides over 90 minutes, where a good part of the ride is at high tempo) I eat less that day. As you mention, I do have a post ride recovery drink, mainly to protect the muscle and I also fuel well on the bike, but realistically I would be on a caloric deficit. Perhaps the decreased desire to eat has something to do with the idea that I have done the training now just to control my intake.

 

Conversely, on days when I don't ride, things go pear shaped and it generally starts first thing in the morning and I would take a conservative estimate that I consume over 5 000 calories...maybe more... 

 

So for me, the trick is to ride hard everyday!

Sounds like you running a big engine there...

 

Dehydration could also reduce one's appetite so perhaps worth looking at your fluid intake before, during and after your sessions.

 

Are you tempted to take in some junk food on your training days, but becuase of mental discipline you stay away from it?

[Sports Certified Dietitian]

Absolutely!! Hit the nail on the head. If you have done hard work, you feel too guilty to eat that extra piece. I also look at a piece of chocolate after a ride and think to myself, "do I really want to undo all that effort in one quick bite"

Good mindset Patch.