Grains vs Bananas

[universalpak]

I've heard people saying that bananas are worse than grains.What are the cons?

Is it a bad idea to consume daily carbohydrates from bananas instead of eating tons of grains?

Btw.I'm trying to gain weight.

[WonderPug]

The total composition of one's diet is what matters, not the name of one food you eat or avoid eating.

To start learning the basics about nutrition, please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetime.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):

• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)

To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:

Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies.

[universalpak]

Thanks for post it's very useful. I know my calorie maintenance and I know how many macros do I need to gain weight. But I can't get a various diet because I just can't afford it, so this means I will not consume as much micros as its recommended I guess. And that's why I basically stay with grains,chicken,milk and no more food because it's the cheap way to gain muscle for me, I have no money for vegetables or any other sources of micronutrients, if I'd buy vegetables and other stuff I'd stay at caloric deficit because I'd have no money to buy milk or grains for example whose give me big amount of calories if you know what I mean. I mean I appoint a certain amount of money for my groceries. I know it's hard to understand me. So on topic I was just thinking about changing ones to another source of carbohydrates.

[afries]

just make sure you eat some fruits and veggies everyday because they give you essential micronutrients. technically you can eat whatever you want (flexible dieting) but i always make sure i get micronutrients (helps immune system etc)

[aWellDressedApe]

I've heard people saying that bananas are worse than grains.What are the cons?

Is it a bad idea to consume daily carbohydrates from bananas instead of eating tons of grains?

Btw.I'm trying to gain weight.

the thing is with bananas is their carbohydrate ratio is 1:1 glucose to fructose. fructose is useful in replenishing liver glycogen but not so much muscle glycogen. there is research suggesting that large amounts of fructose are not beneficial for health purposes. you're better off eating potatoes or sweet potatoes for carbs, full of vitamins and minerals and tasty also. just remember to add salt, makes for a much more pleasurable gastronomic experience

[Mrpb]

you're better off eating potatoes or sweet potatoes for carbs

bananas in moderation are fine and very healthy. very good source of potassium.

as you said keep, keep total fructose intake in reasonable amounts.

[universalpak]

Then I better go with oats. And how many fruits and vegetables shall a normal man eat daily?Whose are most nutrient?I can't eat plenty of vegetables and fruits, I'm talking about 2 / 3 units of fruits and vegetables.

Btw my daily bananas intake was about 2lbs in my mind to replace the grains.

[rhadam]

the thing is with bananas is their carbohydrate ratio is 1:1 glucose to fructose. fructose is useful in replenishing liver glycogen but not so much muscle glycogen. there is research suggesting that large amounts of fructose are not beneficial for health purposes. you're better off eating potatoes or sweet potatoes for carbs, full of vitamins and minerals and tasty also. just remember to add salt, makes for a much more pleasurable gastronomic experience

Lucky for us lifters, we don't care an ounce about glycogen replenishment.

[aWellDressedApe]

bananas in moderation are fine and very healthy. very good source of potassium.

as you said keep, keep total fructose intake in reasonable amounts.

this guy doesn't sound like he knows what moderation is. sounds like he wants to eat 30 bananas a day

[universalpak]

this guy doesn't sound like he knows what moderation is. sounds like he wants to eat 30 bananas a day

not really, but close to. I was dedicated to replace all my carbohydrates from oats to bananas.That means about 10 or about 2lbs bananas a day. I think it's nothing better?

[rhadam]

not really, but close to. I was dedicated to replace all my carbohydrates from oats to bananas.That means about 10 or about 2lbs bananas a day. I think it's nothing better?

Yes go ahead and eat that many bananas and see what happens.

[Mrpb]

10 bananas would be 60 grams of fructose.

If you're an active guy and that's the only fructose you eat, it may not be a problem.

Still I wouldn't recommend it. Why not have some variation in your carb sources?

[universalpak]

No variation because my budget for groceries is really low and I appoint a certain pack of money for my groceries. Anyway I'll stick with oats then its fairly cheap too. And I'll keep in my mind to buy pair of fruits and vegetables for some vitamins.


offtopic : there's no way to change my height in stats? lol

[Mrpb]

How about 2 bananas and oats?

You'll get a better mix of micro nutrients which will help you to stay healthy and become stronger.