EDMW got dietitian or nutritionist?

[rogze79]

Let me ask you. If I going for a 24km run or 160km ride , what should I eat for immediate energy?

You can eat whatever you want for your runs or rides.

I do not need to eat except drink water with electrolytes.for the run.

21/24km run is hugely different from 160/180km ride in terms of time to finish it.

One can do with just couple of gels for the 6 ,7 hours ride if fat adapted. Its to prevent bg from falling too drastically.

 

[Checkyrmed]

while ok i may have coined it incorrectly as essential
but just for general information and not to over demonize carbohydrates
Carbs(not ultra processed/white rice/whitebread kind) are still the cleaner source of glucose as they are directly converted from carb = glucose with minimal effort from the liver
protein and fats to become glucose have ammonia by-product which then needs the liver and kidney to work to clean it up
which explains the smelly breath and smelly pee

then again it is the same as nuclear energy = good and clean for the environment but the underlying long term effects are just

Carbs, even complex ones, still raise blood sugar and insulin far more than fats or protein, and chronically elevated insulin is what drives insulin resistance, fatty liver, and metabolic disease.

Fat oxidation does not inherently burden the liver or kidneys, and low carb high fat diets do not produce ammonia as a by-product because fat is converted into ketones, not glucose through amino acid breakdown. The ammonia/urea scent some people notice on certain diets usually comes from excess protein metabolism, not from fat utilization itself.

In fact, using fat as the primary fuel produces less oxidative stress and fewer advanced glycation end products than constant glucose burning. The real problem today isn’t whether carbs are “dirty” or “clean,” but that people eat them too frequently and in amounts that keep insulin elevated throughout the day.

 

[rogze79]

while ok i may have coined it incorrectly as essential
but just for general information and not to over demonize carbohydrates
Carbs(not ultra processed/white rice/whitebread kind) are still the cleaner source of glucose as they are directly converted from carb = glucose with minimal effort from the liver
protein and fats to become glucose have ammonia by-product which then needs the liver and kidney to work to clean it up
which explains the smelly breath and smelly pee

then again it is the same as nuclear energy = good and clean for the environment but the underlying long term effects are just

I get your meaning.

Ammonia and urea by products by the liver and kidney is physiological.

It's not correct to say protein and fats contribute to smelly breath and pee or over body odour. Chances are that the liver and kidney are not working as it should be.

Liver do not differentiate between good or bad carbs. It breaks it down to glucose eventually.

A good way to tell is to wear a cgm and test out the different carbs. Personally I tested with cgm. There are also many with diabetes that tested various carbs on YouTube. And many were disappointed.

 

[Mecisteus]

Carbs, even complex ones, still raise blood sugar and insulin far more than fats or protein, and chronically elevated insulin is what drives insulin resistance, fatty liver, and metabolic disease.

Fat oxidation does not inherently burden the liver or kidneys, and low carb high fat diets do not produce ammonia as a by-product because fat is converted into ketones, not glucose through amino acid breakdown. The mild ammonia scent some people notice on certain diets usually comes from excess protein metabolism, not from fat utilization itself.

In fact, using fat as the primary fuel produces less oxidative stress and fewer advanced glycation end products than constant glucose burning. The real problem today isn’t whether carbs are “dirty” or “clean,” but that people eat them too frequently and in amounts that keep insulin elevated throughout the day.

You keep repeating the same lies and spreading the same fear over and over again.

Give any large study especially RCT that says complex carbs causes chronic diseases.

 

[perperdino]

one quotes study with 8 participants like a gospel now requesting large study to prove otherwise

 

[Raitei-Q]

That's quite a lot of protein but what's your calories per day ?

At least you have some vegetables, fruits and simple carbs to balance up a bit.

might sound weird to you but i need about 3k calories on days that i work out and 2.2k to 2.5k on non workout days.
a bit of detail before you wonder if i am a crazy person
i do 25 mins of zone 2 to 3 cardio and 15 mins of zone 3 to 4 cardio in a 40 min session, 3 times a week, 1 hour cardio at zone 2 to 3 x 1 time a week.

squat & deadlift exercise at 1.5 time my own weight.
OHP and Bench Press between half or = to my own weight
follow by 5 to 6 isolated exercise using a 4 set, 10 reps range with a weight which i will have to push for the last 2 to 3 reps.


the only tweak i had to made to my diet, recommended by my doctor was to add in 2 bananas to my daily diets as my blood work show i am near the low potassium range, sodium was another issue so i added a bit salt or drink a zero sugar sport drinks after my cardio ( i sweat about 1.4kg of water weight off each session)

 

[Checkyrmed]

You keep repeating the same lies and spreading the same fear over and over again.

Give any large study especially RCT that says complex carbs causes chronic diseases.

Taking wholemeal bread as an example, it is not as harmless as it seems. Even with its fiber content, it still raises blood glucose and insulin enough to promote glycation, the same process that forms advanced glycation end products (AGEs) and damages tissues over time. When you combine that bread with seed oils rich in omega 6, the effect becomes even worse.

Omega 6 fats are unstable and easily oxidized, and when paired with high glucose and insulin levels, they accelerate the formation of oxidized lipids and AGEs. This combination fuels inflammation, insulin resistance, and plaque buildup in the arteries.

There is also no modern study that isolates the effect of wholemeal bread alone because today’s diet already includes omega 6 from cooking oils, sauces, and processed foods. This means that so-called “healthy carb” studies are confounded by the constant background of omega 6 intake.

So using wholemeal bread as an example, what is marketed as a healthy choice becomes a metabolic trap once mixed with omega 6 oils. It reflects how most modern “balanced diets” silently drive inflammation, insulin resistance, and long-term metabolic decline.

 

[perperdino]

Carbs, even complex ones, still raise blood sugar and insulin far more than fats or protein, and chronically elevated insulin is what drives insulin resistance, fatty liver, and metabolic disease.

Fat oxidation does not inherently burden the liver or kidneys, and low carb high fat diets do not produce ammonia as a by-product because fat is converted into ketones, not glucose through amino acid breakdown. The ammonia/urea scent some people notice on certain diets usually comes from excess protein metabolism, not from fat utilization itself.

In fact, using fat as the primary fuel produces less oxidative stress and fewer advanced glycation end products than constant glucose burning. The real problem today isn’t whether carbs are “dirty” or “clean,” but that people eat them too frequently and in amounts that keep insulin elevated throughout the day.

i get the elevated glucose levels, just trying to put points out to counter balance the views
carbs by all means is not the devil, it is in excess that is bad
i have edited my posts i did not mean to include fats
also on the other spectrum , fats and protein has been picking up in AU/NZ/nordic regions and the world knows if they approve it, it must have some stringent studies behind them

 

[Raitei-Q]

Let me ask you. If I going for a 24km run or 160km ride , what should I eat for immediate energy?

if it is me....
mm, 1 scoop of pre workout + 1 banana + 2 slice of roti ba if in the morning or 1 ice kopi o kosong + 1 banana + roti in the morning.
maybe throw in 2 eggs soft boil like ya kun style

@ninelives - my bad i saw it as 2.4km, if it is 24km i will up my roti to 4 slice with kaya + butter and 2 banana + 2 to 3 egg, anymore i will feel full for cardio but that is just me.

 

[perperdino]

on a different note
are MCT oil/powders still widely used?
i tried them around 10-15years ago and i remember at the start 25mins of ingestion if i was stationary = a trip to the toilet

 

[Checkyrmed]

i get the elevated glucose levels, just trying to put points out to counter balance the views
carbs by all means is not the devil, it is in excess that is bad
i have edited my posts i did not mean to include fats
also on the other spectrum , fats and protein has been picking up in AU/NZ/nordic regions and the world knows if they approve it, it must have some stringent studies behind them

Carbohydrates are not inherently bad only if you are on a sugar-focused diet which can support metabolic health. The problem arises when carbs, protein, and fat are mixed together. Choose either sugar or fat, but not both at the same time.

 

[rogze79]

Give any large study especially RCT that says complex carbs causes chronic diseases.

'Carbs, even complex ones, still raise blood sugar and insulin far more than fats or protein, and chronically elevated insulin is what drives insulin resistance, fatty liver, and metabolic disease'

You are good at picking Cherries. Arent you? You dunno how to read sentences in context?

 

[Mecisteus]

Taking wholemeal bread as an example, it is not as harmless as it seems. Even with its fiber content, it still raises blood glucose and insulin enough to promote glycation, the same process that forms advanced glycation end products (AGEs) and damages tissues over time. When you combine that bread with seed oils rich in omega 6, the effect becomes even worse.

Omega 6 fats are unstable and easily oxidized, and when paired with high glucose and insulin levels, they accelerate the formation of oxidized lipids and AGEs. This combination fuels inflammation, insulin resistance, and plaque buildup in the arteries.

There is also no modern study that isolates the effect of wholemeal bread alone because today’s diet already includes omega 6 from cooking oils, sauces, and processed foods. This means that so-called “healthy carb” studies are confounded by the constant background of omega 6 intake.

So using wholemeal bread as an example, what is marketed as a healthy choice becomes a metabolic trap once mixed with omega 6 oils. It reflects how most modern “balanced diets” silently drive inflammation, insulin resistance, and long-term metabolic decline.

Nobody is taking wholemeal bread as a large % of their calories.

I'm still waiting to know any large study to prove that complex carbs is bad.

one quotes study with 8 participants like a gospel now requesting large study to prove otherwise

What a cheap potshot.

If 6 out of 8 smoke 40 cigarettes a day and die young, you don't need a large population to prove that smoking is bad.

But there are already multiple and large population studies that support benefits of complex carbs. So of course you need an equal large number of studies to prove otherwise.

 

[Mecisteus]

'Carbs, even complex ones, still raise blood sugar and insulin far more than fats or protein, and chronically elevated insulin is what drives insulin resistance, fatty liver, and metabolic disease'

You are good at picking Cherries. Arent you? You dunno how to read sentences in context?

Man of substance still cannot give any study ?

Just parroting the same extremism day in day out.

 

[rogze79]

Man of substance still cannot give any study ?

Just parroting the same extremism day in day out.

The key point is insulin resistance. What's so difficult to understand?

Nobody is taking wholemeal bread as a large % of their calories.

I'm still waiting to know any large study to prove that complex carbs is bad.


What a cheap potshot.

If 6 out of 8 smoke 40 cigarettes a day and die young, you don't need a large population to prove that smoking is bad.

But there are already multiple and large population studies that support benefits of complex carbs. So of course you need an equal large number of studies to prove otherwise.

Except you, no one mentions any studies at all.

Why not flash out your 'studies' to enlighten everyone? Please set some good examples for your children. Some accountability pls.

 

[Checkyrmed]

Man of substance still cannot give any study ?

Just parroting the same extremism day in day out.

Show us a study proving that consuming complex carbohydrates with an omega-6 to omega-3 ratio exceeding twenty-fold does not raise the risk of developing insulin resistance.

 

[perperdino]

What a cheap potshot.

If 6 out of 8 smoke 40 cigarettes a day and die young, you don't need a large population to prove that smoking is bad.

But there are already multiple and large population studies that support benefits of complex carbs. So of course you need an equal large number of studies to prove otherwise.

i gave you the decent respect of looking through your study and provided observations you on how the study back in the 90s was incomplete and how future studies that cited your quoted paper shared the same observation that there is no relation in just a dietary intake of primarily fat/protein/carbs = increase in CVD, it is also not proven to a significant relation that a large meal = CVD
you are the only one tunnel visioned and under your own shackles, being over passionate on you and dad being healthy and thus you are correct in everything you say

 

[rarenick]

you would be surprised how many old folk's diabetic problem is due to fruits and not carbs

Durians. Lol

But, many old folks like to eat carbs. It's after the carbs they like to add fruits. Overall they might still eat more carbs than fruits. So cannot deduce that it is only because of fruits.

 

[rarenick]

I ever chanced upon an article/book/video (forgotten the medium) that says our diet is dependable on the blood type we have. O blood should eat more meat but A blood should eat more vegetables, etc. So how can say everyone should have keto diet? A blood type will have problems eating too much meat.

 

[perperdino]

I ever chanced upon an article/book/video (forgotten the medium) that says our diet is dependable on the blood type we have. O blood should eat more meat but A blood should eat more vegetables, etc. So how can say everyone should have keto diet? A blood type will have problems eating too much meat.

is exactly the reason many people wont advocate to a specific diet
genetics have a large play on it

people who say that this xxx diet cured yyy or "why i went xxx diet and never looked back"
are all just for the clicks
everyone should read up on their own to see if it is applicable and mix and match to suit/sustain it in their own lifestyle

but the general consensus is no added sugar

the book you are refering to should be eat right4 your type