Archive for July, 2010

The highest source sure aint the best source, thats for sure. Remember, despite the protein paranoia in western society, we still do not have a medical term for protein deficiency. Kwashiorkor and marasmus refer to caloric deficiency. Interesting huh?

All fruits and vegetables have all the essential amino acids. Anyone can prove this by typing in 100g of any fruit or veg into the USDA data base, fitday, nutridairy, crono meter etc. If we EAT ENOUGH CALORIES, we get enough protein automatically.

Dr McDougall wrote about how all plant foods do.

http://drmcdougall.com/med_hot_protein.html

http://circ.ahajournals.org/cgi/content/full/105/25/e197

Human mothers breast milk contains around 5-6% of its calories from protein. Fruit contains around 5-6% of its calories from protein. I remember the channel 9 show I did about my diet and Suzzie Burrell who is a lovely  lady but couldnt even run around the block at pace said ‘Fruit simply has zero protein..’. My question is ‘what on earth are they teaching in nutrition these days? Suzzie said I should eat meat, but she nor the camera crew were amused when I tried to catch Suzzie’s cat.. 🙂

Its funny, I have mates that couldnt even keep up with me for 1km on a bicycle and they tell me they wouldnt get enough protein as a vegan and Im like ‘Ive smashed the hill climb time trials I set as a meat eater and Ive cycled over 170 000km as a vegan, so judge by results not theory! 🙂 )

Frances Lappe Moore put out the idea that we need to ‘eat mixed plant foods to get enough essential amino acids..’ but that idea was debunked soon after and FLM in recent books corrects herself.

Magic mushrooms have lots of antioxidants, vitamins and good source of proteins. But they can kill you/make you sick over time. Animal products are the same. Some creatures have different systems. Like a polar bear eats the same diet as the eskimo’s did but polar bears didnt die from osteoporosis like the eskimo’s did. Polar bears need animal products, we dont. There is not a single nutrient found in animal products that we can’t get from plant foods. Even b12 is produced in the human body. Some people live more stressful lives than others, have gastric issues, drug usage etc and could do better with a b12 sublingual or injections.

Cacao is nutrient dense but toxic for sure. Its full o magnesium, love bliss kundalini enzymes, vitamin c, calcium but its loaded with theobromine. Animal products have nutrients but they also have cholesterol, adrenaline, uric acid, saturated fat, parasties, karma etc with em. If someone gave you a choice between training on a bike that was full of red back spiders that bit you each training session and a bike without? Why not take the easy route?  Why do we eat foods that give us ‘nutrients’ but also give us a punch in the guts long term?  I know plenty of athletes that eat junk and perform in spite of their junk eating habits. In a way Im glad they eat junk cos otherwise Id be off the back in every A grade race Ive done lately! 🙂

Ive done the personal experimentation by timing my times over certain climbs since 1997 and last year. 2009 I smashed all my previous records. Ive been a vegan for just over 9 years now. I dont want to ‘tell you what to do’ but I do ask you to question what is encouraged by mainstream society. Cos sometimes, money gets in the way of peoples health..

We must give up the ‘highest source equals the best source’ mentality. Refined sugar is the highest source of carbs but not the best source. Milk is high in calcium but not the best source. Oysters are high in b12 and zinc but not the best source..The lightest bike aint the best bike, the bike that fits and works proper is. The most promoted foods are not the best foods, the ones that best meet human nutritional needs are: Plant foods.

I worked in a shoe shop for many years. I can just imagine if I told em ‘Your a size 10 but you should wear a size 15 cos its more shoe! A size 15 has the highest source of cushioning!…youll be deficient if you wear a size 10!’ When I worked in the bike store I could never have sold a 63cm Cannondale to someone that needed a 48cm! with the reasoning ‘you get more bike for your dollar!’ 🙂

Does that makes sense? The highest source doesnt mean the best source.

Not too much, not too little, we are looking for ‘just right’. ‘Goldilocks nutrition’ Ive heard Doug say..

Thanks for reading.

HUNGER:

-The Number of people worldwide who will die as a result of malnutrition this year: 20 million

-Number of people who could be adequately fed using land freed if Americans reduced their intake of meat by 10%: 100 million

-Percentage of corn grown in the U.S. eaten by people: 20

-Percentage of corn grown in the U.S. eaten by livestock: 80

-Percentage of oats grown in the U.S. eaten by livestock: 95

-Percentage of protein wasted by cycling grain through livestock: 90

-How frequently a child dies as a result of malnutrition: every 2.3 seconds

-Pounds of beef produced on an acre: 250

-Percentage of U.S. farmland devoted to beef production: 56

ENVIRONMENTAL:

-Cause of global warming: greenhouse effect

-Primary cause of greenhouse effect: carbon dioxide emissions from fossil fuels

-Fossil fuels needed to produce meat-centered diet vs. a meat-free diet: 3 times more

-Percentage of U.S. topsoil lost to date: 75

-Percentage of U.S. topsoil loss directly related to livestock raising: 85

-Number of acres of U.S. forest cleared for cropland to produce meat-centered diet: 260 million

-Amount of meat imported to U.S. annually from Central and South America: 300,000,000 pounds

-Percentage of Central American children under the age of five who are undernourished: 75

-Area of tropical rainforest consumed in every quarter-pound of rainforest beef: 55 square feet

-Current rate of species extinction due to destruction of tropical rainforests for meat grazing and other uses: 1,000 per year

CANCER:

-Increased risk of breast cancer for women who eat meat daily compared to less than once a week: 3.8 times

-For women who eat eggs daily compared to once a week: 2.8 times

-For women who eat butter and cheese 2-4 times a week: 3.25 times

-Increased risk of fatal ovarian cancer for women who eat eggs 3 or more times a week vs. less than once a week: 3 times

-Increased risk of fatal prostate cancer for men who consume meat, cheese, eggs and milk daily vs. sparingly or not at all: 3.6 times.

CHOLESTEROL:

-Number of U.S. medical schools: 125

-Number requiring a course in nutrition: 30

-Nutrition training received by average U.S. physician during four years in medical school: 2.5 hours

-Most common cause of death in the U.S.: heart attack

-How frequently a heart attack kills in the U.S.: every 45 seconds

-Average U.S. man’s risk of death from heart attack: 50 percent

-Risk of average U.S. man who eats no meat: 15 percent

-Risk of average U.S. man who eats no meat, dairy or eggs: 4 percent

-Amount you reduce risk of heart attack if you reduce consumption of meat, dairy and eggs by 10 percent: 9 percent

-Amount you reduce risk of heart attack if you reduce consumption by 50 percent: 45 percent

-Amount you reduce risk if you eliminate meat, dairy and eggs from your diet: 90 percent

-Average cholesterol level of people eating meat-centered-diet: 210 mg/dl

-Chance of dying from heart disease if you are male and your blood cholesterol level is 210 mg/dl: greater than 50 percent

NATURAL RESOURCES:

-User of more than half of all water used for all purposes in the U.S.:livestock production

-Amount of water used in production of the average cow: sufficient to float a destroyer

-Gallons of water needed to produce a pound of wheat: 25

-Gallons of water needed to produce a pound of California beef: 5,000

-Years the world’s known oil reserves would last if every human ate a meat-centered diet: 13

-Years they would last if human beings no longer ate meat: 260

-Calories of fossil fuel expended to get 1 calorie of protein from beef: 78

-To get 1 calorie of protein from soybeans: 2

-Percentage of all raw materials (base products of farming, forestry and mining, including fossil fuels) consumed by U.S. that is devoted to the production of livestock: 33

-Percentage of all raw materials consumed by the U.S. needed to produce a complete vegetarian diet: 2

ANTIBIOTICS:

-Percentage of U.S. antibiotics fed to livestock: 55

-Percentage of staphylococci infections resistant to penicillin in 1960: 13

-Percentage resistant in 1988: 91

-Response of European Economic Community to routine feeding of antibiotics to livestock: ban

-Response of U.S. meat and pharmaceutical industries to routine feeding of antibiotics to livestock: full and complete support

PESTICIDES:
-Common belief: U.S. Department of Agriculture protects our health through meat inspection
Reality: fewer than 1 out of every 250,000 slaughtered animals is tested for toxic chemical residues

-Percentage of U.S. mother’s milk containing significant levels of DDT: 99

-Percentage of U.S. vegetarian mother’s milk containing significant levels of DDT: 8

-Contamination of breast milk, due to chlorinated hydrocarbon pesticides in animal products, found in meat-eating mothers vs. non-meat eating mothers: 35 times higher

-Amount of Dieldrin ingested by the average breast-fed American infant: 9 times the permissible level

ETHICAL:

-Number of animals killed for meat per hour in the U.S.: 660,000

-Occupation with highest turnover rate in U.S.: slaughterhouse worker

-Occupation with highest rate of on-the-job-injury in U.S.: slaughterhouse worker

Article Source – “Diet For A New America” by John Robbins

Please Visit earthsave.org

Here is my race report from yesterdays Gold Coast Marathon 2010. July 4th.

Great day and a great course with a great crowd.

We parked our van and slept in it as it was only 200m from the start line..As per usual my diet the previous few days was 3500cals plus from sweet fruits. Made sure to drink enough water so was always urinating clear and went to bed early.

Got up 2hours before start and ate 2 ripe bananas with 1 litre of water. Had a pocket full of dates for the marathon but only ate 3. Didnt bonk or get dehydrated. Drank water at aid stations. After a mate handed me a clear cup o sports drink that I thought was water, I was extra sure to test taste before gulping. I hate the taste of sports drink vs my own fruit juice mixes. As a result I had a chemical tasting hiccup the remainder of the marathon! 🙂

I Felt fresh at the end of the marathon, which is normal if you havent gone as hard as you could have.

I started out with Steve Moneghetti’s (Australia’s fastest ever marathoner) group which was over a 150 runners (down to 12 by the finish!) and got a real bad stitch so just walked/jogged to finish in 3:33:33.

Was aiming for either side of 3 hours and was gonna pull out but it was such a nice day I kept going anyways. Ive learnt that its good to have 2 goals for a race instead of just one. Set a pb and if that doesnt happen, just switch it over to economy mode and cruze to the finish line and soak in the race atmosphere and think about how strong those 6hr marathon finishers are…

One guy that started with me in the 3hr group collapsed unconscious a few hundred metres up the road from me. Medics were quick to attend to him. Hope he pulled up alright in the end. Marathons are pretty uneventful but when something happens, it can be nasty..

Here is the link to the race time splits. Ive been told to focus on negative splits next time..You can see where I had to slow down.

http://results.au.eventdirector.net/View.asp?EventID=3981&Bib=M5233

And my Garmin Connect site.

http://connect.garmin.com/activity/39241248

Ive ran a total of 530km from Jan 1st to the morning of the marathon (July 4th). Thats a lot for me but piddly for anyone running marathons.

There is the Brisbane marathon in a few weeks so I will avoid doing any hardcore ab workouts a few days before the marathon and have another pb crack!

Feel really good this morning but the ab muscle is still crank’n!

So I have no excuses and learnt a stack yesterday which will just help me in my next marathon.

*Go out slow

*Aim for a negative split

*Dont try and keep up with crew that train more per week than I train in a month 🙂

Eating for endurance..

Posted: July 2, 2010 in Uncategorized

What do you eat, how much, when and why? Sure I aint the fastest cyclist out there, but when it comes to going the distance, no worries mate! cos Im eating for endurance.. 🙂

This is an article I wrote. Hope it provides some insights..

n 2003 I rode the Paris Brest Paris as a vegan. It is 1243km and it took me a total time of 51:30 with a 40minute nap squeezed in there. I was the first Australian home that year. Its such a tuff ride that they only have it every 4 years! I ate 100% fruit and drank only water. I carried 2 days worth of the dried figs and raisins in a small pak on my bak. I loaded on carbs the week before and just packed it in and made sure I was always pizz’n clear, at least 10 times a day and a few times a night.

For me, fruit is just the bomb for exercise food cos it digests so well. ‘Ensure’ is going to be phased out real soon in the ultra world cos all the athletes I talk with complain of bad digestion from it. When we will learn that carbs are key in sufficient glycogen stores and glycogen stores indicate performance.
My solo pb is 321miles in 24hours. Out and back course, again just 100% fruit and water. Im militant about eating enough carbs and I NEVER skip meals or wait till hunger or thirst to tell me to take action, cos if you wait till your hungry or thirsty, youve waited too long and your performance on the bike or in life is already going downhill.
Aim for a minimum of 10g of carbs per kg of bodyweight. So for a 65kg person, thats about 30 large bananas(fruit is always the best), or 1kg dry weight rice/pasta/oats(as the second best option). During your ride take in 1g of simple carbs(fruit) per kg of body weight per hour and youll be cruz’n all day and night. This is what I do in all my 24hr races and the 24’s that I won, were the ones where I paid extra attention to carbs/water per hour. Im yet to meet a champion athlete that doesnt have any idea on how much carbs or water they eat in  day. In fact, the better the athlete, the more objective they are. None of em eat a low carb diet and Ive trained, raced and talked with the best. Im a sponge for information and not afraid to ask what people are doing and why. Hey, why  not take advice from those getting the results you desire? 🙂
Take in at least 500mls of water per hour. Take in up to a litre per hour if its real hot out. Hypotranemia occurs in people that are still eating lots o salt and their kidneys are so efficient at excreting sodium that when they consume over 1 litre per hour in a long haul ultra marathon etc, that they can run emselves into trouble. We need more water when we are eating salt and less when not. But we still need enough water. Use your colour of your urine and frequency to determine how much water you need. Weigh yourself before and after training and if your doing things proper, you should weigh the same or more as you did when left the house. Dropping more than 1% of your bodyweight whilst exercising is puttting your training backwards and youll soon lose motivation to keep fit. (Read get fat, feel crap, fatigued etc!)
Wear a heart rate monitor and keep your heart rate average under 65% of your max if you are doing really long stuff. So for me, my heart rate in a 1hr bike race is 180, a half marathon 175, a marathon 165 and a 24hr race 125. This helps me keep on pace and lets me know if Im going too soft or too hard.
Recently I was talking with 2009 world 24hr solo champ Jason English and he showed me his garmin link that indicated he averages 63% of his max for a world championship solo 24. Yep he eats high carb, low fat too. He aint no vegan yet you wont see him reaching for steak for ‘energy’.
Taking care of the nutrition/hydration fundamentals means we can spend more time enjoying our ride!  We can spend more time ‘in the moment’ cos our body aint screaming for food, water, sleep!
I ride with dates, raisins or dried banana and stay away from nuts and seeds when Im doing hard training cos the extra fat and protein they have hinders fast digestion and definitely slows race pace down.
Yesterday I rode 200km with a fast bunch of triathletes and some of them dropped hardcore just cos they didnt drink enough water. Gun athletes with 7000$ bikes and 10 years of experience, brought to riding like a slug cos they just didnt drink enough free water. Its the little things that make the difference..I ate over 6000cals from carbs yesterday. That way I have full glycogen stores every time I wake up in the morning and can handle whatever the day may bring. Got 11 hours sleep too.
Its easy to say ‘Oh I just dont want to have to count everything and sound like a whacko hypochondriac..’ and thats fine, we dont have to count nuth’n and can just ‘see what happens’ and have unpredictable performances. But me, personally I like being able to stay on top of my game and use energy for when it really matters rather than waste energy trying to patch up a performance that is suffering from lax preparation cos we failed to meet our glycogen and hydration needs.
So in a banana skin!
*eat 10g + per carbs per kg of body weight each day for peak athletic /mental performance.
*Drink enough water that our urine is clear and frequent and at least 10 times  a day. I start EVERY day with a litre of water upon rising. Take your time to drink it. No racing. 🙂 Save that for later.
*Get as much sleep/rest as you can. Going to bed early is best. Take a 5 min power nap if you can. It all adds up over the month.
*When your on the bike/wheelchair/running/hiking etc, take in 1g of carbs per  kg of bodyweight per hour if your going out for over an hour.
*Eat big meals AFTER training instead of before training. Have a light 1000cal or less meal 3 hours before training. The harder the event, the less you need to eat before it. The longer the event, the more you need to eat before it.