How many meals should one take?

[PaddleOn]

Hey, I'm a K paddler,relatively new,with 8 months paddling experience? Body fat percentage of 12%. how much should I eat to drop it to 8-10%? What kind of food should I take to give enough energy for training but at the same time do not build up fat percentage,but instead muscle mass.

[Vault Boy]

i think u can eat normally but increase your protein intake, while maintaining carbs intake. Stay away from junk food and sweet stuff especially soft drinks.

[bigsplash]

low carbs high protein help burn fats.

that is the atkins diet philosophy.

if not, if minimise your salt,oil,sugar intake.

*splash

[Hellsis]

low carbs high protein help burn fats.

that is the atkins diet philosophy.

if not, if minimise your salt,oil,sugar intake.

*splash

as a K1 kayaker, do not reduce your carb intake because your performance will suffer during your training when your glycogen store depletes. stay awat from the 'atkin philosophy'. those are things vain women or misguided body-builder do.

[Vault Boy]

I agree with Hellsis. Do not lower your carb intake because you will run on dry and the worse thing is that the depletion of glycogen store flattens your muscle, if vanity is your thing.

Basically eat complex carbs like cereal, wholemeal bread. They digest slower and thus provide a steady of energy. Plus they do not spike your insulin production, which is a sure way to push the sugar to storage as fat.

Avoid supper and avoid taking fats with carbs.... aka nasi lemak, roti prata.

[PaddleOn]

Okay,I appreciate all your advice 

I'm planning to take protien shake,is it usefull?

[merman]

protein shake? you ean those stuff that has loads of things mixed in, including protein and carrbohydrate?

if you are concerned with protein intake, you can refer to the threads

http://www.hydrotribe.com/board/index.php/topic,338.0.html

http://www.hydrotribe.com/board/index.php/topic,24.0.html