I have switched to a very low fat diet, consisting of eating a large amount of protein in the form of met rex shakes, consuming around 115 grams of protein per day if not more. Started also cooking the recipes in the MUSCLE AND FITNESS mags and have had good success with my running. Also I consume a large amount of fluid throughout the day, about 8 20oz glasses of water. Anyone try this and have success? I have a buddy who is a body builder and his running is unreal when he runs due to strenght and diet!
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Low fat is fine, but protein is a lousy (inefficient) fuel. Granted, distance runners need more protein than the average guy, but don't go overboard (you'll spend the whole day in the bathroom excreting the excess protein). Is the 100+ grams your daily total from all sources or just from Met-Rx? The numbers I've seen are .55 to .75 grams per pound of body weight for most runners, to as high as .9 g/lb. for growing teenage athletes (Eberle, Endurance Sports Nutrition). If that was your total from all sources and you're a normal sized male runner in your teens, you're in the ballpark. If you're past the growth stage or that's your daily total just from Met-Rx, you're overdoing it.
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Research-backed analysis of how much protein runners need
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How low is low fat? You need to oil up your engines if you want to perform well.
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I see that those numbers pretty much agree with Eberle's book (.68 to about .82 g/lb. max).
I think the key for fat these days is to dump the sat and trans fats for omega-3 fat. For endurance athletes I've seen numbers around 20 to 25% of total calories from fat (up to 30% for general population). You can get omega-3's from tuna, salmon, and some nuts (walnuts). Trans fat is found on food labels as "hydrogenated .... oil" (... = palm kernal, cottonseed, etc.) Sat found in found in butter, egg yolks, red meat, etc. Watch red meat labels. Due to an exception the feds gave the meat producers, the lean/fat content is based on weight rather than calories (unlike virtually all other foods). If your ground beef says "90% lean", it's 10% fat by WEIGHT, not 10% fat calories. In fact, it's about 50% fat calories. I try to buy 95% lean (1/3 calories from fat). Don't even consider buying that 80% lean stuff. I call it "beef-flavored lard".
Here are some good sources:
http://www.usda.gov/cnpp
http://www.cspinet.org
