SPI / cocoa bev ; 75mg SIF ; 5g creatine + 1g phytosterol as a powder shot washed down w/seltzer
7a 9a 10a 100mg 200mg caf
noon: treadmill sesh
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Revisiting the protein target question, I wondered whether an overweight subject's protein needs should be calculated based on current actual weight, or "ideal" (healthy BMI)? Nutrition science has a concept, "fat-free weight" or FFMI (Fat Free Mass Index). Direct measure of body mass composition requires differential x-ray techniques (DEXA or DXA for "dual-energy x-ray absorptiometry"); the BMI tables are only a rough-and-ready inference. The US Navy has a more refined (but still inferential) protocol that factors in neck and waist circumference; and the American Diabetes Association has a protocol midway between BMI and Navy in accuracy vs. simplicity.
The gist seems to be that protein target advice should be based on FFMI, i.e. ignoring the fat-tissue component of body composition. So, I'm fine with the age 50+ target for the top end of my "healthy" BMI range: 120g / day. I'm fairly confident that's within 1 "BMI vs. X-ray FFMI" standard deviation.
Eat This Zine: 26 high-protein foods
Whole eggs don't actually qualify for the FDA "high-protein food" designation. The cholesterol in the yolk disqualifies them. (Egg white alone would qualify.) But you'd have to eat 15+ jumbo eggs (at 7.9 p.grams each) to hit the 120g target. That sounds ... challenging ... for even one day, never mind day-in-day-out. The problem, unrelated to yolk fat/cholesterol concerns, is eggs are mostly water (~75%).
Tha article lists a plethora of beans and grains, and even if you could cheaply and reliably source mung beans, teff, amaranth etc. - it would still be tedious to eat enough to fulfil daily protein needs. We'd be trudging around feeling oversatiated all day. And realistically most working people don't have the luxury of cooking and nibbling high-protein vegan whole foods all day.
So we're back to highly-processed vegan protein isolates, or else you have to accept a certain amount of animal protein. Whey powder is probably the most ethical direction there, at least if you lean on grass-fed/free-range sources.
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North County Branch Library: 65 Halstead St, Clinton 08809
may use library computers/internet w/ free guest pass from 2nd floor Information Desk
free device charging station next to 2nd floor computer tables
Cardiac Loop Trail at Allamuchy Mountain State Park, 3.3mi long, leashed dogs allowed, 640ft elevation gain
Allamuchy Mtn SP is huge; lots of other trails there
"military surplus" is the more general search term for "army navy stores".
- Lou's Surplus, Quakertown (a little SE of Allentown)
- Everything else is low-rated, or so far away as to constitute a half-day trip