Sports nutrition query

jen_23

Hi All,

I've been running for approx 2 years and I have been crossfitting nearly a year now. I'm trying to research a nutrition programme to support my two habits as paleo wouldn't suit me with running I need carbs! And I need a high protein content for strength training in crossfit.

The programme I have found splits the macros for me (57kg and quite active) at about 125g protein, 125g carbs and 33g fats daily.
I think it will be quite difficult to meet the requirements of the carbs/protein. Has anyone similar experience with nutrition programmes? Or can recommend protein supplements or heavy loaded protein recipes which they have found effective?

Thanks!

caviardreams

Are you sure that's the split? 125g/125g and 33g? I think that only comes to around 1300 calories a day, and if you are very active doing crossfit etc. that is too low I imagine?
125g of protein is not that much when you break it down - a large chicken breast 150g might have 35g, a 130g tin of tuna at lunch say, would have 35g too - that's 70g from just 2 meals. 200g of greek yogurt as a snack is another 20g. Nuts, chickpeas, beans are all decent as well.

vard

125 protein is plenty for his weight. If you're keeping fats that low you could probably just about double your carbs as your calories clock very low as it is. Are you aiming for a deficit? At that level you're likely to be weak and you'll lose strength, unless your TDE is particularly low.

125 carbs is still pretty low.

If I were you I'd shoot for 70 to 80 fat, hit 125 protein and fill the rest with carbs.

jen_23

caviardreams wrote: »

Are you sure that's the split? 125g/125g and 33g? I think that only comes to around 1300 calories a day, and if you are very active doing crossfit etc. that is too low I imagine?
125g of protein is not that much when you break it down - a large chicken breast 150g might have 35g, a 130g tin of tuna at lunch say, would have 35g too - that's 70g from just 2 meals. 200g of greek yogurt as a snack is another 20g. Nuts, chickpeas, beans are all decent as well.

Oops sorry - you're right Caviardreams. I was remembering from memory which I clearly should not do!
It's actually 148g Protein/148g Carbs/33g Fats.
I started keeping a food diary to track what I am consuming and yesterday for example I made 61g protein, 93g carbs and 23g fats. (And I was really full...) I think my problem is I don't tend to eat a lot of meat. I'm not vegetarian it's just a preference thing. I think i'll need to start trying to eat more fish or something!

vard wrote: »

125 protein is plenty for his weight. If you're keeping fats that low you could probably just about double your carbs as your calories clock very low as it is. Are you aiming for a deficit? At that level you're likely to be weak and you'll lose strength, unless your TDE is particularly low.

125 carbs is still pretty low.

If I were you I'd shoot for 70 to 80 fat, hit 125 protein and fill the rest with carbs.

Thanks Vard. No I'm not aiming for a deficit - I'm planning for maintenance and strength. You are right - I'm finding that I'm reaching a bit of a plateau at the moment and the high intensity WODs are zapping me a bit at the moment! I don't really want to go backwards with my strength as it took so long with double training to get where I am.

Alf Veedersane

jen_23 wrote: »

It's actually 148g Protein/148g Carbs/33g Fats.

That's only 1481 kcals. That's a very low target to be aiming for. I would be surprised if that didn't have you at a deficit.

jen_23 wrote: »

I started keeping a food diary to track what I am consuming and yesterday for example I made 61g protein, 93g carbs and 23g fats.

That's 823 kcals!

Are you using MyFitnessPal or trying to track manually?

Either way, it's either wrong and it's hard to work out what needs to be tweaked or those numbers are actually in the ballpark of what you're consuming in which case it's no surprise the WODs are taking their toll.