…for my inputs (age 57, 120lb, 5’2", light exercise) I get these broad ranges:
> American Dietetic Association (ADA): at least 54 - 98 grams/day.
> The Centers for Disease Control and Prevention (CDC): 42 - 147 grams/day (10-35% of daily caloric intake).
> World Health Organization safe lower limit: 45 grams/day.
I just checked MyNetDiary food log - past 39 days average 67 grams/day (18% of calories, variety of food sources). That seem reasonable, but when I run more in better weather I should probably try to increase it … thoughts?
I eat a lot of protein. 150 grams is the goal set in My Fitness Pal. I usually hit 130-150.
I have never skied on a “real mountain” and I’ve often wished someone would whisk me away, take me by the hand and show me the ropes.
I have skied in southern WI, and all too often it’s an ice-fest.
We have used Salomon short fat skis and I find them easier to control than longer skinnier skis on the “slopes” in WI.
I cried the first time I was in a chair lift. I was in my 30s! Terrifying.
And, sadly, I almost always fall when dismounting the lift.
Once (!!!) we were at Cascade in WI and there was fluffy snow instead of a sheet of ice/hard packed snow (and not bitterly cold!) and skiing was so much fun. We took lessons and had a blast the rest of the day.
I grew up skiing in the Northeast. I’m super comfortable on ice. Don’t know what to do at all on powder and good conditions ; ). Thankfully when we were in Utah, most of the runs were groomed, although we did rent different skis out there.
I’ve skied a lot out west- CO, UT, WY and Canada, but gave up downhill skiing in 2007 after a slow fall and tibial plateau fracture. It just isn’t worth the injury risk to me. We love the mountains and being there in all the beauty, but I now prefer snowshoeing and cross country skiing. I was pretty much of a failure at snowboarding and never felt in control. I also liked snowblades (the short skis) but back then they did not have release bindings and that’s how I got the small fracture in my knee. I got off the lifts fine in regular skis/snowblades but my husband and I both land in a heap getting off in cross country skis. To me the most physically demanding part of the whole thing is walking around in the boots!
Re: Skiing. Younger S is skiing for the first time as I type. He’s also the first member in our family to do so! I’m much too uncoordinated to try. I know my limits. H has no desire. Younger S is probably the most coordinated of us all, but then again he’s had the most broken bones and other issues. I’m crossing my fingers he finishes the day in one piece. At least his buddy with him (and his brother) both are volunteer EMSs at the resort, so hopefully he’ll be in good hands.
Re: protein. We are believers in protein in this house. I am not as vigilant as H, but I am for 20g at each of my 6 meals. I’m sure I’m short here and there, but I’d guess at least around 100g a day.
My AT was not pleased with my TM run. Sigh. But it felt better getting up this morning than in the middle of the night, so I went to the gym and did 60 min bike and abs.
@colorado_mom , those calculators can be so frustrating. You think they are going to give you very specific guidance after you enter all of your personal data and then you get such wide ranges, and the calculators don’t even line up with each other well!
As you are probably realizing, and as the article points out, there are so many factors that go in to determining an optimal level of protein for you. Are you trying to lose weight, gain weight, change body composition. Are you engaging in resistance training. Then there is the question of the quality of the protein you are getting and its bioavailability. Outside of a performance lab with accessibility to all sorts of exotic testing (like nitrogen loss measurements which is a break down of proteins in your body), the best you can come up with is an educated estimation of your protein needs.
I like to set my protein levels based on body weight more than percentage of caloric intake. At 67 gms, you are certainly getting enough protein to meet all of your basic bodily needs. That’s just a bit below .6 gms per pound. At your present activity level, you might want to increase your protein to 75 gms which will give you a solid .6/lb. When you increase the volume and intensity of your running, .75 gms per lb of body weight should be fine.
All of this are general comments but if you have specific training or body composition goals, my thoughts could change. Hope this is helpful.
I’ve been really good about taking my Vit D (along with calcium and now Vit K) for my bone density. NOW- I just read in the new Runners World (good issue, by the way- has all the shoe reviews) that a new, very credible study says too much Vitamin D can be BAD for your bones! 600 IU per day is recommended, including what you get from food. The generally recommended supplements are 10000 IU!
About 5 years ago it seemed everyone was testing low for Vit D- especially in less sunny and colder climates. My recent blood tests haven’t shown a deficiency or too much, but I’m now wondering if I’m taking too much and it is actually hurting my bone density. I do have osteoporosis and get my next scan in May, I think. I’ll have to ask my doc about this, but I think I’ll dial back the Vit D to every other day. That’s what I hate about supplements- the science around them changes all the time!
Thanks, @MichaelNKat . Good information. I still think it is impossible to figure out the right balance of supplements. After reading those articles, I’m definitely going to stop taking these high dose Vit D capsules. I’ll order up some much lower IU ones. I did start the Vit K. I like that the 2nd article isn’t hysterical about caffeine. I am not a coffee drinker, and I know my diet colas are bad for bone density, but I drink probably 4 a week max and my doctor thought that was very moderate. I know they are bad, but I like them! I try to do more tea than colas.
OK, I just took my vitamin D and regular vitamin… thanks for the reminder @MomofWildChild.
I didn’t leave my house until going out to dinner last night, but I did “heavy housework” for at least a couple of hours. I’m counting that as exercise!
Today (After going to brunch with friends) I went to the gym and rode the exercise bike (I get my “trash” reading in as I multi-task - usually People Magazine as a start). Then I did a bunch of machines, including rowing. I was there for close to 2 hours, so I feel good about the workout.
I will never be a “hard core” but I like to keep moving. Hopefully soon we can do more biking outdoors on the weekend.
Finally feel better and the day was nice so I got out and walked, stopping at the library along the way - about 2.5 miles. Turned my February challenge card in at the running store and got a cute T shirt. The next challenge is 100 miles running or walking in 3 months. Should be no problem.
I was very low in Vit D a few years ago and now take daily and a weekly supplement. My last level was much improved, but still a bit below the range it should be. I spend time outdoors running and walking, so that’s not the problem…
Yay! More downhill skiers!
Just finished the last day on the slopes. Of course it’s supposed to snow tonight. we will miss the fresh powder.
The epic mix app is a lot of fun stuff to play with. Shows the vertical feet (another 25K day, but DH took several crazy runs without me and he logged 35k vertical feet). It shows you what lifts you’ve been on and you can check the crowds/wait times (We don’t bother with that).
@Midwest67 -DH didn’t learn to ski until college (since he grew up in the South Pacific) but learned on the icy slopes of the upper peninsula (indianhead and Blackjack). The equipment is now VERY different from “back in the day” when we skiied on long (tall) thin skis and uncomfortable boots. Now the skis are short, fat and/or parabolic and they are very easy to control. They have different skis (different edges) for powder vs packed powder or crunchy/ icy conditions. And they do a great job of grooming the slopes. I would say in the 4 days we skiied I saw maybe a handful of people fall (not counting the time I caught my ski on DH’s getting off the lift and he fell- oops) and we saw no one get hurt or be brought down on a toboggan. And the boots are now very comfortable and easy to adjust. Also easy to open and walk in them when taking a break. All in all the equipment has improved a lot in the many decades I’ve been skiing. When I first started the boots were leather and they had cable bindings!!! Any other dinosaurs here remember those??
Enjoying our last free margarita and DH texting back and forth with DS’s 1 and 2 b/c they are competitive and DH’s vertical distance today was impressive. I never (until it meant free drinks!) paid any attention to that.
Weird- by the end of today (day4) my right knee, quad and glute were letting me know when they wanted a break. I felt not a thing on the left side. I must(?) spent more time on the right leg then the left. ?
Well, I guess the good news is you can’t downhill ski on the regular basis you might run, walk, bike, etc. so hopefully the pain won’t be an issue! Downhill skiing while fun and not easy is for most more of a novelty sport - one that you can just do here and there!
4.5 miles today between my morning walk and 3 mile run this afternoon.
Lightning is probably going to strike me for even thinking this, but I was just looking at pictures from the lonely Tokyo marathon and one of the pics was of the backside of one of the female runners. Although she was (obviously because only the elite athletes were even allowed to run this marathon) in fantastic shape, she had some cellulite just south of the patootie region and all I could think was, “dang, if the top female athletes who are a fraction of the body fat % of most mortals have to deal with cellulite, the rest of us have no hope and should just give up.” I know, bad.
My sister has a very kind husband who was fairly naive when they were first married. One day when she was complaining about cellulite, he asked her, “what’s cellulite?” She kissed him, told him this was exactly why she loved him and that he was perfect for her.
That would be a pretty fantastic world where none of us know what cellulite was or at least were married to someone who didn’t know.
^^^ I guess she wasn’t a Nike runner! They would have fat-shamed her right off the team! It would be weird to run an important marathon like that with just a few spectators. I guess you just focus on your competition.
@abasket - we rode up the chairlift with a lot of locals, with people who live in Denver and have a place out here, and people from farther away who also have a place here. One guy said he’d had 30 ski days so far this season so far and that was not a lot for him.
So for many, (some?) skiing is a frequent activity. For us, it is a destination sport as we don’t live nearby and don’t own a place at the slopes. Back in the day when we’d come out for a week, we’d usually take one day off midweek somewhere. If we were staying here a few more days, I’d probably take tomorrow (or part of tomorrow) off and do something else and then get back on the slopes after a day. (we plan to hit the gym or the pool before we check out. DH has has trouble adjusting to the time difference so has been in the gym at 2, 3 or 4 am when he woke up).
Tonight my knees were a little stiff, but yes, 4 straight days of solid exercise (with brief breaks for a bite to eat, a restroom break or to warm up) from 9 am- 3:30 pm is a lot for many folks, I’d guess. It sure is a lot for me!!! But, being in the fresh mountain air, looking out over the beautiful, snow-capped mountains, and being on the slopes is my happy place.
I guess I liken it to those who enjoy summer/water sports (Boating, water skiing, etc) are seasonal too.
Of course some people have more access. I was referring to what I understand was your situation - that this was a trip with the good opportunity to ski for a few days but then go back to your regularly scheduled life - where skiing is not a daily occurance!
we will miss the fresh powder.