Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

Simple Fitness. Simple Eating. Fast Results.

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
carb/protein/fat ratios
carb/protein/fat ratios
3/15/12 5:55 AM
HI! I am in week one of Insanity and trying to balance my nutrition.

I was using myfitnesspal prior to starting this program, eating fewer calories and cutting carbs. I can eat a LOT more for my calories if cutting carbs and I have to eat gluten free anyway - so bread and pasta are out.

Is there an ideal ratio of carbs, protein and fat to shoot for? I was previously eating probably less than 30% carbs (in the 50-80 grams per day range). Should I increase this during Insanity?

Thanks!!!! emoticon
Report Post Report Post
?
RE: carb/protein/fat ratios
3/15/12 6:50 AM as a reply to Amy74.
Insanity is not ideally meant to be done with a low carb diet, as it is very energy intensive. The nutrition plan recommends a ratio of 40%c/40%/p/20%f, but the fat percentage is a little low based on current science (look at he ratios for P90X2 where fat is never below 25%). People have an unnatural irrational fear of carbs which is a mistake perpetrated by Atkins and the like. Carbs are the building block of our nutrition and are the main source for energy. If you are going to be bringing it for an hour each day doing Insanity and full intensity you are going to need the energy, trust me! As far as getting carbs when you are gluten free, you can get everything you need through fruits and vegetables, although whole grains are important.

I personally did Insanity eating about 55%c/20%p/25%f and continued to lose weight and body fat. The ratios have little impact on weight loss, it is the caloric deficit that is important there (ratios are important to get you to choose the right foods and to pick foods with high satiation value). I would shoot for a minimum of 40% carbs, with the balance between fat and protein in whatever ratio makes you most comfortable and see how it goes. If you are bonking during the workouts or running low on energy throughout the day, then up your carbs (all this assumes you are eating the right amount of calories in the first place).
Report Post Report Post
?
RE: carb/protein/fat ratios
3/15/12 8:12 AM as a reply to tfarabaugh.
tfarabaugh:
Insanity is not ideally meant to be done with a low carb diet, as it is very energy intensive. The nutrition plan recommends a ratio of 40%c/40%/p/20%f, but the fat percentage is a little low based on current science (look at he ratios for P90X2 where fat is never below 25%). People have an unnatural irrational fear of carbs which is a mistake perpetrated by Atkins and the like. Carbs are the building block of our nutrition and are the main source for energy. If you are going to be bringing it for an hour each day doing Insanity and full intensity you are going to need the energy, trust me! As far as getting carbs when you are gluten free, you can get everything you need through fruits and vegetables, although whole grains are important.

I personally did Insanity eating about 55%c/20%p/25%f and continued to lose weight and body fat. The ratios have little impact on weight loss, it is the caloric deficit that is important there (ratios are important to get you to choose the right foods and to pick foods with high satiation value). I would shoot for a minimum of 40% carbs, with the balance between fat and protein in whatever ratio makes you most comfortable and see how it goes. If you are bonking during the workouts or running low on energy throughout the day, then up your carbs (all this assumes you are eating the right amount of calories in the first place).


Thank you for your feedback! I never ate "low carb" before, and only tried it after findng out I was gluten sensitive. Plus I started noticing I could eat more if I cut carbs when I was trying to eat fewer calories. It worked - I am not a big person and I lost 5 pounds in 2 weeks.

The reason I asked about the ratio is that I was worried about getting enough carbs while doing Insanity. I am not a big fan of supplements (on the fence about E&E and R&R). I prefer to get my nutrition through "real" food, other than one protein drink a day. I eat fairly clean - usually greek yogurt for breakfast, chicken or other lean meat for lunch with 2 veggies, and lean meat for dinner with sides. Sometimes I eat something I am just CRAVING even if it isn't great for me (like a gluten free cupcake or - this morning - hash browns and bacon). That happens 1-2 times per week. Usually trail mix, fruit, V8, etc for snacks.

I really appreciate your response!
Report Post Report Post
?
RE: carb/protein/fat ratios
3/15/12 12:17 PM as a reply to Amy74.
I am the same way about supplements, I do not think most of them are necessary. Many of the pre-workout drinks are mostly caffeine and other stimulants so it is just setting you up for a crash, and I found that I did not need a recovery drink (I used one through P90x and part of Insanity and then went without for most of Insanity and the Asylum and noticed no difference in recovery, weigh loss, fat loss, etc., so for me it was just calories I could use elsewhere. I believe in eating real food to get my nutrition not food substitutes and meal replacement.

Since carbs and protein have the same caloric content (4 cal / gram) you can eat either and it is the same calories in the same amounts, however, protein will give you a higher level of satiety and will not cause an insulin reaction, leaving you feeling fuller longer. The downside is that too much protein is bad for the liver and kidneys (and gets expensive) - and for me I get more satiation through carbs than protein. And with the intensity of Insanity, I would really be dragging without the carbs my body fat is down around 7% so I have no body fat to burn for energy.

Don't worry about giving in to the occasional craving, just limit them and make sure you plan for it in your nutrition plan. You need to look ta your average calories for a week, not a day so just make sure you offset it by eating light elsewhere. I actually plan two meals out a week and stay within my caloric needs by making sure I am under on the other days. It also creates a natural zig zag in my diet, which is good for the metabolism.
Report Post Report Post
?