Quote:
Originally Posted by Tom Yum
I'm not a nutritionist, but I'm wondering if the nutrition matches the timing of my workouts?
For example - if I do an endurance challenge in the morning, like I did today, should I have eaten excess bread/cereal/grain the day before, before the workout or after the workout?
From The Mayo clinic
http://www.mayoclinic.com/health/exercise/HQ00594_D
" But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high-intensity exercise."
" A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event."
*-Note to self do not eat high-fiber food & fruits before PT sessions! I've experienced that oh-so familiar feeling of wanting to do a no. 2 in the middle of it. Hmmm...perhaps I could eat lean protein? Since I PT in the AM and/or early afternoon, I'm thinking egg whites, lean turkey sausage or a protein-shake using milk for pre-workout breakfast. Tuna, lean lunch meats, perhaps a small serving of grain for pre-workout lunch??
* -Eat more carbs and fruits in general, AFTER the day's excercises are done -- dinner time might be the best time to consume most of the days carbs, veges & fruits?
Possible eating schedule:
AM
2-3 egg whites
turkey sausage or turkey bacon
hashbrowns (note - the skins of a potato contain the majority of its fiber)
Gatorade
Workout
Lunch
A big turkey or lean roast beef Sandwhich on white bread or some other kind of sandwhich substitute (gyro, taco etc.)
Soup
Protein shake.
Workout
Afternoon snack
apples/oranges/grapes/cherries/bannana + some kind of nut or seeds.
Dinner
Anything with pasta or rice, lots of veges, more fruit, an additional serving of meat and a glass of milk. |
Why just the egg whites mate?
Eat all the egg, read up on cholesterol, how much cholesterol you consume is largely irrelevant what matters is your HDL/LDL ratio. Japanese live the longest yet have just about the highest cholesterol levels in the world. there is proper science backing this though. i can produce if you wish.
You then go on to have sausages bacon( i know its turkey but its processed shit) and hash browns (transfats going up and up here) washed down with glass full crap (gatorade)
Lunch you have white bread ( more crap) and sometimes you have some type of subsititute then you have a protein shake even though youve just eaten meat???? whats the reasoning behind this?
snack and dinner are ok, have something before bed as well.
Breakfast and lunch are a pile of pants though. Overall its not the diet of a fighter and i would think most people woudnt function well on that even if they werent training, certainly not optimally.Id lose alot of weight on that and health.
Eat CLEAN avoid processed crap (that means prepare your food), if you cant identify it or its white then throw it in the bin. eat a better variety of food. have a couple more meals in the day.
Brown pasta or brown rice brown bread etc not white rice unless its basmati perhaps.
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Quote:
Originally Posted by Tom Yum
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