Quote:
Originally Posted by Muta
Hi Gang,
Just a quick question... I'm interested in starting a really proper eating regimen. I already play sports / work out, etc. but I'm curious to know what a proper diet would be per day to accomodate this. I know there's some really knowledgeable people on this board regarding this stuff, and I wanted to see what some of your eating rountines look like.
Basically, I have oatmeal in the morning, and try to fit in a mixture of yogurt / cottage cheese around 10:30 or so. Then, I usually have sandwiches, pasta or chicken for lunch.
For dinner, I usually have pasta, beef or tofu stirfry with vegetables, chicken... and yes, sometimes I have to have pizza or perogies (I'm Ukrainian, so sue me). For snacks, I have soup or carrot sticks. I also have protein shakes or chocolate milk to supplement my workouts.
I don't touch sweets at all... no chocolate, no candy, nothing like that. Sometimes I have fruit snacks if I'm feeling randy and want to splurge. Yeah, that's right, I live on the wild side.
What what you suggest for an athletic diet, or what's your routine? I understand this is in relation to the 'Get In Shape' thread, but this is solely for food / meal purposes. I'm curious about how I can change my diet to better accomodate my body's demands. I think I'm doing okay now, but any suggestions / stories would be awesome to hear.
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When do you workout/play sports? Try to balance your meals so the majority of your carbs(pasta, bread, fruit, etc, etc)....are 4-5 hours before that. Include some eggs at breakfast if you can. Oatmeal is a very good choice too.
Chicken breast is your best form of protein after eggs, or maybe THE best considering its easy to get sick of eggs every once in a while(there I said it!).
If you play lots of competitive sports like hockey, soccer, rugby, etc, etc...where you sweat excessively, absolutely make sure you eat a good portion of carbs like I said above 4-5 hours before the event. I would go for at least a hour before. It takes time for your body to digest food after you consume it, and it also takes energy. So if you're eating whole meals with lots of pasta, fruit, bread....5 min before you workout, your body is going to use up energy to digest that, and your workouts/sporting functions will be lacking. This is why people suggest workout fuel in the form of a liquid. If you're playing for more than an hour(some people suggest 30 min).....and you are always sweating, maybe buy some powdered gatorade at Walmart or something, and mix it with some water to help you replace the electrolytes and other fluids that you lose. I say powdered for 2 reasons.
Powdered Gatorade has no HFCS, and you can dilute it more with water. I find it quite comical when 4th line hockey players sit on the bench on chug on the gatorade. Considering they play less than 10 min per game, probably not the best idea to be sitting there drinking pure sugar which helps to replace electrolytes they're not losing because less than 10 min doesn't equal one hell of a workout. Don't tell Rick Rypien though. I prefer to be able to laugh at him during the game.
Other than that, just make sure that if you're playing sports 5 days a week that you drink some form of a post-workout drink. Chocolate milk works fine. It'll help your muscles recover so you don't feel so sluggish the next day. I see you already discovered that(TSN should be paying me for running that commercial since I had the idea before any study was done)....so you're good to go.
In all honesty, just a bit of tweaking with your diet to help increase performance and you should be fine.