However, the majority of these studies were performed on men. Research that came out in May of 2010 tells us a very different story about women's proteins needs and that this amount may actually vary quite a bit between men and women.
More: About Protein
So what is the right amount of protein? In my five years of running weight loss programs, the magic number appears to be between 3-6 ounces OR 20+ grams of protein at every meal, depending on your size. If you're getting less than this and are struggling to drop weight, boost your animal protein intake per meal (including eggs and Greek-style yogurt or cottage cheese) and track your results.
More: Burn More Fat
3. Drop Your Biking Pals, Not Your Fats
Skimping on fats in an effort to drop pounds is an out of balance dietary strategy that will push your performance, your ability to recover, your immune system and your overall health into the red zone.
If you've been avoiding fat because you think it will make you chubby, keep in mind that good fats like olive oil, coconut milk and oil, avocado, flaxseed meal and nuts, nut butters and seeds all actually fuel your metabolism, and—in the right amounts—can help you burn body fat. And, since we're all a bunch of fat heads (the brain is 60 to 70 percent fat), depleting your diet of fat can make you dopey and depressed, too. You should be eating 1-2 servings of a good quality fat at every meal; a serving is the equivalent of 1-2 tbsp of healthy oils, a handful of nuts, a half avocado or a quarter cup of coconut milk.
More: Good Carbs, Proteins and Fats
4. Practice Responsible Snacking
If you're not training hard for 90 minutes or more, why would you eat a snack or sports nutrition product when you're carrying sufficient fat stores to fuel your body? On rest and recovery days, limit yourself to three balanced meals (or 5 small ones) a day, each consisting of protein, carbohydrates and healthy fats.
More: Become a Fat Burning Machine
On hard training days, consume balanced and nutrient-dense snacks to fuel performance and keep weight in check. Specific dietary protocols are required—and differ—for training, weight management, recovery and racing ? you'll want to adjust your dietary "load" depending on what each day's demands are.
5. Reality Bites
Researchers have identified a new class of endocrine system disrupters called "obesogens," believed to be a key cause of overweight in the U.S. These are the chemicals in our environment that tax our systems by mis-programming our stem cells to become fat cells and may even be altering the function of our genes!
More: Energy Boosting Food
Minimize your exposure to the things you can control: stop cooking or consuming foods in plastic containers, Styrofoam and foods that come in cans. Go organic whenever possible, and steer away from foods containing high-fructose corn syrup and are genetically modified. Housecleaning detergents, cosmetics, soaps and lotions, air fresheners; the list is endless, and they are all potential obesogenic culprits here. Switch to natural substitutes wherever you can.
More: Organic Food Shoppers' Book Review
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