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Jimmy Ray Will.
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December 31, 2016 at 9:52 pm #26612
dunnoh
I commute 16 miles a day and do a longer ride at the weekend. Have done for years but recently I keep getting ill. I need to change my diet. I rarely have breakfast but eat reasonably well.
Porridge, more fruit? Any ideas?
Thanks
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What I’ve picked up over the
What I’ve picked up over the years… but don’t always adhere to are the following;
For the best immune system
– limit alochol consumption – as processing alcohol takes reserves away from maximising your immune efficiency and also compromises the quality of sleep
– Get adequate, good quality sleep. Fatigue will depress your immune response… being fresh is the biggest single thing you can do to being healthy
– drink plenty of water… again, being well hydrated will help your body work well.
– Limit bad food choices… processed sugars, ‘junk’ food, over processed / refined foods. These food will again take resources away from maximising your immune response, but more importantly, take the place of more nutritious, beneficial foods in your diet.
For weight loss
– limit sugar intake
– eat natural as much as you can
– be aware of and limit bad food choices
– limit alcohol intake
– drink plenty of water
– use butter instead of spreads
Other thoughts…
– Red meat is fine, overly processed meat, potentially less so.
– Carbs are not your enemy, sugar is.
– No one adapts to processing fat as a fuel source at higher intensity. There is an upper intensity limit that you can burn fat and get the energy you need, above which you need to use glycogen etc. Anyone talking about being fat adapted may well have tapped into that limit (which most people don’t), but believe me there is no tapping through it.
A Keto chap I know can run at his FTP on no carbs… thats great for him… his FTP is 275watts. Now thats not a bad FTP, but its not exactly good either. As a physiological load its certainly within many well trained cyclists endurance levels… my point being, is that he’s not beating biology, he’s simply limiting his performance to fat burning intensities.
bikeclips
Whilst it’s always admirable
Whilst it’s always admirable when people take an interest in their nutrition and some of the science behind it, cherry-picking data does not a cogent argument make.
The likeliest explanation for your recurrent illnesses is bad-luck. Infectious illnesses are common. Nursey/school-age kids make terrific vectors and working with lots of other people doesn’t help. However, if you’ve lost weight/been ill continously and not getting better/had ‘odd’ symptoms out-of-keeping with normal viral stuff etc. then it is worth seeing your GP to exclude anything serious.
Of course, you will now ‘regress to the mean’ which is to say that you will probably notice fewer illnesses no matter what you do (bad-luck usually goes away). If you happen to adopt a new health regime, you might be inclined to give it the credit so… may as well pick something fun like fat-based, carb-lite diets; superfood-rich diets or regular colonic irrigation. Otherwise, don’t smoke (at all) or drink (too much); eat as well as you can, exercise regularly and enjoy yourself!
manbikeveg
I commute 12 miles a day a
I commute 12 miles a day a maximum of four days a week to do farm work. Weekends need to generally be sedentary for me to recuperate.
We all have massively different capacities for excercise and this changes for each of us over our lifetime and obviously our general health at the time is going to affect excercise capacity. I feel we need to listen to what our bodies are telling us. If you physically don’t feel up to riding, don’t ride!
davel
dottigirl wrote:
dottigirl wrote:There’s a massively long thread on here about a ketogenic diet that I intend reading one day.
I was on something similar for a while and felt great. Wish I could do it again, but lashings of self control is required and I currently don’t have that.
Depending how far you go with it, much more than self-control is required. The motivation and set-up to control your eating habits at home and work, your social life etc so you’re not just grabbing a sarnie or going for a beer is immense.
On top of that, you need pretty understanding people around you. A mate of mine did the Maffetone thing last year. He’s a reasonable age-grouper ironman and thought it was worth it for some ‘marginal gains’… His family, accustomed to him spending around 14 hours per week training, didn’t appreciate him being an extra-moody prick and avoiding mealtimes for a couple of months, so he took what he could learn in that time but dropped the method.
I wouldn’t beat yourself up if you can’t go all-in. I don’t. And there is plenty to be gained via fat adapted states along the way.
Anonymous
ConcordeCX wrote:Here’s more proof, if it were needed, that what you eat can improve your health very quickly:http://www.bbc.co.uk/news/uk-northern-ireland-38485402
Team Sky used them to deliver decongestant.
Here’s more proof, if it were
Here’s more proof, if it were needed, that what you eat can improve your health very quickly:
http://www.bbc.co.uk/news/uk-northern-ireland-38485402
ianrobo
dunnoh wrote:Thanks all. Im going to get a all over health assesment off the back of this. Captain Slog may have it right in that Im just doing to much having job + nippers. My ‘reasonable diet’ does include a lot of crap so that will have to go. Ill have a read about that Keto diet, might be to stingent for me but may be the thing I need – happy to have a go at anything.just remeber if you remove crap food that needs to be replaced to keep you full, The thing with sat fat is that it actually leads to full Saiety and you eat less overall because of it. Keto is about being in a state of Ketosis and then becoming fat adapted as a rider and using fat not glucose as a primary source of fuel.
I do cover this in some of this in what I am doing in my blog here
Happy to discuss further with anyone who is interested.
I seriously need to go back
I seriously need to go back to work and get some routine back into my diet. Started December at 67kg, now nearly 71kg. The shame, the shame. Too many tins of chocolate in the office and too many drinks of alcohol.I also been thinking of ‘cheating’ for a couple of weeks and may bang some clenbuterol down to speed things up.
Thanks all. Im going to get
Thanks all. Im going to get a all over health assesment off the back of this. Captain Slog may have it right in that Im just doing to much having job + nippers. My ‘reasonable diet’ does include a lot of crap so that will have to go. Ill have a read about that Keto diet, might be to stingent for me but may be the thing I need – happy to have a go at anything.
Johnnyvee wrote:
Johnnyvee wrote:Ianrobo Where is the evidence that eating too many carbs damages the immune system? Or damages people, clearly if people eat more calories than they burn off they get store the excess as fat. But I can’t see how it could suppress the immune system or even damage it in normal people. Just interested if you could point me to the study that comes up with this as a result. In one of your earlier posts you suggest there is no real science to back it up so was just wondering. Dunnoh Why not go to your gp and see if they can identity anything that may be affecting your immune system?good questions and correct to ask Johnny.
Autoimmunie diseases are caused by inflamination and if you contyrol inflamination via Keto/LCHF/Paleo (terms are interchangeable somewhat) then you control possible immune issues.
This paper is a very good one to look at as a study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124736/#S4title
The science is fairly simply, Omega 6 fats cause inflamination and Omega 3 fats reduce it. The modern standard diet encourages a lot of use of Omega 6 fats mainly vegetable oils, Soya oils etc.
Keto and LCHF encourages you to basically ditch these and go for animal fats as your cooking oils and olive oil for salads etc. Then add in healthy omega 3 salmon etc.
Another link for you and whilst you maty think a biased source it has the science – http://thepaleodiet.com/anti-inflammatory-effects-ketogenic-diet/
Johnnyvee
Ianrobo
IanroboWhere is the evidence that eating too many carbs damages the immune system? Or damages people, clearly if people eat more calories than they burn off they get store the excess as fat. But I can’t see how it could suppress the immune system or even damage it in normal people.
Just interested if you could point me to the study that comes up with this as a result.
In one of your earlier posts you suggest there is no real science to back it up so was just wondering.Dunnoh
Why not go to your gp and see if they can identity anything that may be affecting your immune system?
captain_slog
That sounds like a fair bit
That sounds like a fair bit of cycling. Combined with a full-time job it could be taking a cumulative toll.
It may not be practical, but have you thought about having a complete break for a week or two?
Simon E
If only it was so simple!matthewn5 wrote:Wash your hands frequently. Most colds are spread by contact, not through air.Remember that year when everyone thought they were going to die of bird ‘flu? There were gel handwashes everywhere and people used them. Far fewer people got influenza that year.
this washing of hands ignores
this washing of hands ignores the fact the guy has said immune issues and this is well known cause of too much carb eating which damges you. Forget the doctors, they don;t know nor want to understand diet. It sounds like the OP understands this and needs proper dietary advice not a doctor’s one based on old dogma
matthewn5
Wash your hands frequently.
Wash your hands frequently. Most colds are spread by contact, not through air.
Remember that year when everyone thought they were going to die of bird ‘flu? There were gel handwashes everywhere and people used them. Far fewer people got influenza that year.
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