Sport Advice on Eating

Sport Fitness
H

HSrunner

0
B- 3/4c. oats, 3/4c. milk, melon and cottage cheese
S- apple, strawberries
L- bagel with turkey, carrots, 2 tangerines, banana, almonds, 3/4c. total
4 mile run
S- propel, pria
S- pear, crumpett, kiwi
D- salad, Amy's Rice Bowl, apple, pudding
So this is about 2,000 calories. I have a race tomorrow. How does this look? Also, why is it that now that I have increased my calorie intake by almost 500 I actually feel hungry more often?? Does this mean that I need to eat even more or is my body just adjusting. Thanks for the help.
 
Sadly, you still need more protein throughout the day. If you eat 2000 cals a day, try to get 35% from protein or roughly 700 calories (175 g). Carbs 35%, and fat 30%. That should be a good base.
 
yep protein is low, and I'd wager Amy's Rice Bowl has a lot of extra crap in it (sodium fats, sugars) that yo udon't need.

when I find a prepackaged meal that's tastey, I try to remake my own, healthy version of it.
 
I agree. More protein. However I'd also eat less fruits. Fruits are good and needed for a race.... but for regular day-to-day consumption I'd rather you eat more veggies than fruit.
 
Why more vegetables than fruit? I never even considered them to be very different. Also, since the only meats I eat are turkey, chicken and tuna how can I get more protein? I thought eating a little turkey and cottage cheese each day was good, but I guess it isnt enough. Ideas??
 
Fruits and veggies are not the same. Veggies have different vitamins/nutrients and are not nearly as high in sugars as fruits.

Those things you mentioned are good for protein. I recommend people eat a protein at each of their 5-7 meals throughout the day. Not necessarily animal meat, but some sort of protein at each meal is better than just eating a carb meal.
 
HSrunner said:
B- 3/4c. oats, 3/4c. milk, melon and cottage cheeseAdd some egg whites
S- apple, strawberriesWheres the protein?
L- bagel with turkey, carrots, 2 tangerines, banana, almonds, 3/4c. total
4 mile run
S- propel, priaWheres the protein?
S- pear, crumpett, kiwiWheres the protein?
D- salad, Amy's Rice Bowl, apple, puddingWheres the protein?
Click to expand...

Relook at the above with the blue lettering.
 
yes, I realize I need more protein throughout the day, but where can I get it from considering the only meats I eat are turkey, tuna and chicken? I don't like eggs. Thanks for your help.
 
HSrunner said:
yes, I realize I need more protein throughout the day, but where can I get it from considering the only meats I eat are turkey, tuna and chicken? I don't like eggs. Thanks for your help.
Click to expand...

The only meat I see from that day was some turkey. Each day eat turkey, tuna and chicken at some time throughout. Almonds have a little, or maybe try some crabmeat. Maybe you should invest in some whey protein powder to add to your day. You could add that to your breakfast.
 
B- 3/4c. oatmeal, 3/4c. milk, strawberries and blueberries with cottage cheese
5 mile run
S- tuna salad with crackers
S- apple, carrots, 2 tangerines
L- melon, pear, bagel with 2 slices turkey, crumpett, 1 snackwell
30 min pool workout
S- banana, almonds
S- not sure
D- salad, grilled chicken breast, mashed potatoes, skinny cow ice cream cone
So is this not too much meat/protein for one day??
 
You just have a lot of simple carbs in there. Pria's, skinny cow ice cream and snack wells should be random treats not everyday staples. And only one of those for a day, not one every meal. Fruits are great but you have 8 servings in there. Really 4-5 is plenty. Add some veggies. And no its not enough protein and to much "snacking". You want a balance with each meal. I have maybe one snack a day because i eat 5-6 equal meals. Say you take in 2000 calories then divide by 5 and you get 400 calories, if by 6 then you get 333 calores. Each meal you need one carb AND protein source. The cleaner and more balanced the diet the better results and more energy.
 
What is so bad about having Prias, skinny cow or pudding and snackwells almost everyday? I am not looking to lose weight and these seem fairly harmless anyways. What would be a better post workout snack instead of the Pria and dessert instead of pudding or skinny cow?
 
hey HS runner!

You are a runner ... um correct!? duh,
okay sorry for that "blonde" moment!! lol

You are very active indeed!

I would suggest just add some protein with your carb snacks or meals or w/e you shall call them.

you don't have to cut out your snack foods unless they are high in fat or sugar. Those skinny cow deals are fine I eat them too sometimes . hey its better than eating a piece of fatty chocolate cake or something. Since you are so active just make sure you eat more protein.

It doesn't have to be perfect or flawless for you to be healthy.

what is pria?? I have no idea.

Fruits are good for you, I would say to eat the fruit throughout the day and have the veggies after about 3 or 4 pm. instead.

protein sources can be beans, cheese, meat, protein shakes. or something?

But I was just reading and you shouldn't feel scrutonized about what you are eating so much . You seem to be getting discouraged with all the advice and i just wanted to say that with you being so active and running. I just think that the protein defficient type of diet you have is the only sort of problem I see is relevant to your health, not so much as having the occasional snack food.

It is true though about the prepackaged deal. Because there is alot of wierd crap they put in there like preservatives and msg and SODIUM out the @$$ !! lol, also they tend to put a whole lot of un needed crap like cholesterol and fat in there , also alot of oil and other stuff that clogs you up !

hope I was a little bit of help! or something!!
 
hey...your post was very helpful. I will try to get more protein. I have been eating 2000 calories recently instead of the 1600 I was and have been feeling so great. I have also been trying to eat turkey and chicken every day. Seems like I am constantly eating, but I am keeping my weight so I guess that is good. Thanks for your advice!!
 
:)

wow I helped !!

thats' real good you upped your cals. you run so much you probably need more than 2000 too!! I know how it is when you feel like you're constantly eating....but you know that you are eating healthy and feel good about yourself then keep it up!

But if you are progressively running, like going longer periods of time and longer distances or faster ya know? I think if you start to feel your energy level may be hampering your ability to acheive those goals then its time to up the calories a bit more, which in turn should include more protein than carbs as well I would say. And also to make sure you drink loads and loads of fluids like water or diluted juice which is mostly water . Anything with water! Especially in the heat of this summer its gonna be a scorcher I reckon (hehe I'm in Texas don't make fun of me! )

So stay hydrated and listen to your body.
 
I drink lots.. usually 3-4 24oz. water bottles a day. I plan to do two workouts a day during summer so I will probably need to eat a lot more then, but I will see when summer comes. Thanks for all your help.
 
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