I did Search the forums for other posts on the Subject of Diet and found some results but they tend to cover a very broad area on Diets in general. I may not be able to get a quick, specific answer I'm looking for (maybe there's just too many variables) but here goes.
little background: I'm 50, Male, Breaststroker, but took some time off and just swam for light fitness and put on a little weight. Never been a "nutrition aficionado" and started training again about 6 mo's ago and I've been on a diet for about two months -I've lost 20lbs which I'm very happy with - 6' 190lbs.. I feel great overall and the Diet has done almost everything I wanted, however I've noticed that I just don't have as much muscle-power in my arms that I had prior to the diet. I eat a lot of fruits and vegs - 3 meals and a snack a day and a lots of water. The Daily animal-protein is at dinner which is either Chicken, Fish or Lamb.
To put it in the form of a question, if everything else feels good (energy, aerobic, etc) and but my arms (biceps and pecs) feel weak, what could I be lacking? (more animal protein or a food group etc) I've been doing some dryland to see if that offsets it, but "my gut feeling" tells me it's something lacking in my diet after the weight loss.
As i said it may not be an easy answer without providing more info, but wanted to give it a shot
(so do you have a protein source with breakfast/lunch)? not so much, an occasional a shake here and there but not as part of my daily regimen and I think based on what you're saying that may be the problem.
I was attracted to this diet for it's anti-inflammatory benefits and it has absolutely delivered that result 100% for me. Admittedly it's not promoted as a competitors-diet so I need to make some adjustments for my needs and swimming. I will try to notch the proteins up in my other meals and see if I notice some improvement. Thanks!
whenever you lose weight you lose some fat, muscle, and bone mass. You probably lost some arm muscle. You could keep swimming and hope it comes back, start weight lifting, and/or add more protein... eggs and yogurt are good. Maybe you're just not getting enough total protein, as you said the daily animal protein is at dinner (so do you have a protein source with breakfast/lunch)?
Agreed with the protein suggestion. And it doesn't have to be animal protein. As long as your diet is balanced and your iron count is good you should be fine. Eat your biggest meals at lunch or right after swimming when your metabolism is cranking and while muscles are low in glycogen. The rest of the day you can eat less and you won't be as hungry.
This movie called Forks over Knives is a documentary about two medical professionals (with a farming background) whose research indicates that diets high in beef and dairy should be cut back if not completely avoided altogether. The one Dr.'s son is Rip Essylstyn who wrote the Engine 2 Diet. He's a fireman as well as an accomplished triathlete and All American Masters swimmer.
Not saying that this is for everyone, but you might find it interesting. Keeping properly fueled is the key to feeling good and staying strong.
...and just added Forks over Knives to my NetFlix que.
You'll enjoy the film for sure.
It was amazing to see people on medications for high blood pressure, high cholesterol, and diabetes throw them all out in less three months of their new food plan.
Rip Essylstyn (The Engine 2 Diet author) is a serious athlete and he's a total vegan. That said, there's something to be gleaned by what they're promoting. (I tried it for a while but it was hard to say no to a good steak every so often.)
My biggest meal easily has been dinner during this process. And yes I'm always "eagerly anticipating" Dinner, so I'm definately hungry later in the day so what you're saying makes a lot of sense... I workout in the A.M. and not starving right after w/o but I have some cereal (rice milk) banana & blueberries, so I think I'll try a protein drink after w/o and then make the shift to eat a bigger lunch.
As part of this diet I have cut waaaay back on Dairy (now rice milk, introducing some almond milk and goat cheese) I replaced beef with Lamb maybe twice a week. I'm also considering part of it (weak muscles) could be age. not too long ago I'd eat whatever and not notice any negative effects one way or the other, but now I'm paying more attention to what I eat.
Thanks for the references I'll check them out. I wouldn't say the Diet I adopted is for everyone either (especially athletes) it's a little hard to wrap your mind around at first but it produced very good results overall for me (anti-inflammation, weight loss and cleaned up my digestion, and my need for antacid too) I don;t want to abandon it but I just think I need to modify some things if I want to train harder & compete.
BTW the Diet I'm referring to is "The Plan" By Lyn-Genet Recita's I was very skeptical at first, but I realized the benefits (for me) early on. As you said, it's not going to be for everyone.
What time of day do you usually swim? How soon after that are you replenishing your protein?
I agree with the others. But then again I eat too much :)
After my morning swim workout, I eat a protein bar in my car while driving away. After I get to work, I eat a breakfast sandwich (egg white, turkey sausage, nonfat cheese). Eat some yogurt somewhere in the morning, and a mostly normal lunch and dinner.
A month or so ago I was in Salt Lake City for work. My cousin and his wife live there, and I met up with them for dinner the first night. They are both vegan, and I just eat what they ate. I was fine that night, but woke up the next morning simply STARVING. I ran to my hotel's breakfast buffet and had 2 breakfast burritos. I told them that the next night, and they laughed and said how after we parted they thought that would happen. I was going through protein withdrawl. And that next night, I got one dish just for me...that had chicken.
I swim 7:00-8:30 am.
I normally don't eat anything pre-workout because I'm in the pool 45 mins after getting up, but I wondered if I needed a boost there too.
I just started (this week) the protein drink (35g) right after w/o then the cereal/fruit when I get to work shortly after. Lots of greens/veggie salad for lunch, but no protein so I'm going to add that (I did today as a matter of fact, it's lunchtime right now on the east coast)
Overall I feel great, I'm not going through my day starving or lethargic. Really my only complaint is when I hit the water and not long into the workout, my arms are noticably weaker and sore. I think that everyones suggestions are on track and I'll need to try and see how it goes over the next couple of weeks.
I have just about eliminated dairy from my diet and guess what? My bones started aching and not just a little either. Talked to GP about it... I have a vitamin D deficiency... Pretty significant... On my 2nd 4month round of 50,000 units/week and my numbers are still well below average. So be careful when you eliminate dairy.
