No Cerveza... No Trabajo
Join Date: Jun 2002
Location: Where's my beer?
Total fat - 20-25% on average. If I was trying to lose weight I'd probably step that down to 10% and almost 100% would be from EFAs.
EFA - About 6g of Omega 3 every day. Very low saturated fats... maybe 5% of the total fat intake a day. Try to keep omega 3 grams dominate over omega 6 grams.
Primarily through fish, fish oil tabs and flax seed oil.
BCAAs - typically your energy is supplied by fats and carbs. But in a pinch your body will use also use protein, particulary the BCAA stored in the muscle as fuel (BCAAs are unique in that they are not processed by the liver but by the muscle itself.) BCAAs are typically canabolized during strenous exercise and your body doesn't not produce BCAAs which is why if you are exercising strenously you probably need to supplement. Also, a shot of glutamine (I do 5 grams) after working out is probably good as well.
Here is another little tip for the older crowd on the board. As you age changes in your kidney functions increase the alkalinity of your blood. Essentially you are pissing away more nitrogen causing a net loss of nitrogen (you piss away more than your body can produce). Nitrogen is an basic component of muscle protein... without it you cannot build muscle. Small changes in your diet as you age allow you to overcome the net muscle loss as you age.
The goal would be to eat more alkaline foods such as raisins, bananas, apricots, spinach, carrots, lettuce and less acid foods such as parmesean cheese (huge), hard cheeses, whole milk, turkey, beef.
You don't need to cut out the meat but you need to balance it with the alkaline foods to cause a to lower the blood's acid.
My 401K is now a 400K (was 301K)