Do a test on yourself. Try one game with and one game fasted without gatorade and other with and see how much different you feel. (keep a gatorade around for both, but try not to use it in the first one)

JB

You probably aren’t doing yourself any harm with those vitamins…as long as it’s not a burden to your pocketbook it’s fine. I’d just say be cautious not to get carried away with it and start adding more and more things to your supplement routine.

In most industrialized countries we all get more than enough nutrients and there is rarely a need to supplement any more.

JB

I’ve never taken a supplement for weight loss or muscle building, but I do take some supplements just to avoid vitamin and mineral deficiencies. I don’t know how much Vitamin D and K I get in my diet, for example, so I supplement them. Do you think that’s unnecessary? I don’t stuff my face with as many vegetables as I possibly can (I like baby carrots and steamed broccoli, but I don’t ingest a large quantity of them,) so I don’t know how many nutrients I really get from my diet. I figure it’s good “insurance,” so to speak.

Nothing to fear as far as exercise…a friend of mine ran a half marathon while she was 45 hours fasted…she also played a soccer game and a hockey game during those 45 hours.

Food intake is almost never a limiting factor to exercise performance…it’s all in your head. As soon as you let go of that fear you’ll be fine.

JB

That is a great question and I am one step ahead of you. I just got a check up done and my blood taken yesterday…as soon as the results are in I will post them on my blog.

Eating less total calories and losing bodyfat has been shown to improve just about every measurable marker of health you can think of…even in the absence of exercise. It appears that just being at a low bodyfat percentage from a low calorie diet is all that you need to do. The actual composition of those calories hardly matter.

I have paid no attention to the type of food I ate during my weight loss over the past 6 months…so I will be a perfect test subject for your question.

So far I can tell you that my resting blood pressure is 105/61…so this is on the lower end of what is deemed ‘normal’. In other words, most people who are physically active and in good health would likely be in this range.

My resting hear rate is about 65 (which is rated as ‘good’…which is two levels better than ‘average’…’above average is in between ‘average’ and ‘good’)

So based on these two simple numbers I seem very healthy/fit.

Next up is all my blood work data…I asked them to check as many things as possible. Once I have the results I’ll report in on all of them.

If you’re curious about your own numbers go book a physical and get all of these things tested on yourself too. Seeing my numbers might be a decent guide, but you’ll never know what is going on in your body until YOU go a get tested.

JB

The only time I fear eating less is if I do two workouts in a day, or before a race or soccer match. But, once you get used to eating less, it takes far less food to fill you up, so . . . bonus on that.

Don’t get caught up on ‘weight gain’ vs ‘muscle gain’. Remember that 50% of your muscle mass is in your legs, so to weigh the same as me at the same body fat % (assuming you’re my height and somatotype) you would also have to have the same size legs. This is why body weight is a poor indicator of your AI ratio.

Just focus on your measurements…you might not get to my exact size, but you might also have a smaller waist than me etc…

Just focus on training and building your muscles as big as possible (forget about body weight)…I believe that our genetic limit for muscle size is also very close if not right on our golden AI ratio.

JB