Health, Body Comp, LBM, Age

Posted By: Kevin P <kevprcll@aol.com>
Date: Thursday, 25 September 2003, at 10:07 a.m.

I have some nutritional thoughts -- particularly for the masters athlete who reads the board and wants to become leaner, faster and maintain as much strength as possible.

Being over 45 may require a different mindset if you want to change body composition. This is not always true, but if you find yourself having plateaued in your efforts to bring about change, some of what is working for me may also assist you. This may be true if you are younger as well. I mention age because my nutritional plan may seem rather difficult to some. Once you reach a certain age the phrase "simple but not easy" takes on a new meaning.

Disclaimer:
I am not assuming everyone should, wants to, or needs to change his/her body composition. We all fit along a continuum. Whatever location you are most healthy and pleased at is probably where you belong.

As a Vet, and at 48 years old, I must eat in a more strict fashion than some of the younger dudes who post here -- that is, if I am to remain lean. At 27 I drank beer by the pony keg, ate like a nut and was still lean and mean. That doesn't work for me at 48 years old. In my late 30s I could slack off if I wanted to but stay pretty lean or get back there quickly. Not so anymore. I now find myself having to watch what I eat very closely to remain healthy, lean, fit and uninjured.

On the board below, in the post about how many nuts one should eat, I was asked why I wondered about ones body composition goals. The answer is that if you are trying to change your body composition -- that is -- gain or lose LBM, your thoughts on nutrition should be impacted by cause and effect. If you are already set -- then no cause for concern.

For Vets and Masters athletes who are trying to makes changes that will enhance performance, there is very little margin for error. Our metabolisms are slower. Change becomes more difficult. We ought not lose LBM too quickly as it is harder to put back on after 45. Currently, I am working to alter my body composition by shedding upper LBM while retaining most of the power in my legs. The result is a more desirable sport specific power to weight ratio.

Quite a few folks have posted with questions about losing lean body mass in an effort to get faster. This is a different challenge than is losing unwanted fat. For me, it has been a more difficult and delicate task to lose LBM than it was shedding fat.

I cannot eat like a guy in his 20s or even a guy in his mid to late 30s and be lean. It simply will not happen for me. I seldom eat 'recovery foods', processed foods or starch. I am not paleo. I eat non fat cottage cheese and non fat yogurt. I eat veggies (every color I can buy), fruit (all kinds) and lean protein (heaps of it). I eat nuts and seeds in moderation (more than most as I seldom eat starch). I avoid breakfast cereals, pasta, rice, potatoes, bread, bagels etc. The exceptions are the 36hrs before an IM, the day after an IM and Epic Camp. Once in awhile I'll have some 12 grain hot cereal before a monster ride. I consider cracking as having a sports bar or two or an english muffin with PB&J. I believe there is a huge life/health benefit in eating this way.

My training volume is large -- often similar to gordo's but with less pace. I usually do not find the need for recovery foods other than to please my palate. Getting stretched physically would be the exception. I can get the carbs, protein and fats I need without them. Right now, the payoffs for eating as I do usually outweigh any tastes that I may be missing. That may change some day, but first my body will change.

I admit that this sounds a bit tough to some -- and it may be.
Changing your body composition --if you desire to -- can be tough.
Simple but not easy -- kind of like JFTing.

kp

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