Sport Advice please

Sport Fitness
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kaleigh

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Hi, I'm just getting started and could use some help with my meal plan. I'm pretty sure I could use more protein, but whatever advice you could give would be great.

B: Oatmeal w/ banana and walnuts
S: Raisins
L: Turkey on whole wheat
S: Granola Bar
--workout---
S: Yogurt
D: Chicken w/ brown rice, ect.

I'm 21, 5'1ish, 125ish lbs, if that helps at all.
Thanks!
 
Make sure you are not eating too much sugar...yogurt, raisins, esp. granola bars. You need at least 3 fruits and 3 vege.s . I don't think I saw any vege.s. More water, atleast 10 glasses a day, if you don't already.
 
Depends on what your goals are... but

B: Oatmeal w/ banana and walnuts (I'd add some egg whites here)
S: Raisins (remove these and replace with figs and a protein source)
L: Turkey on whole wheat
S: Granola Bar (Eh, what about an blueberries and cottage cheese)
--workout---
S: Yogurt (Eh, try an apple with peanut butter)
D: Chicken w/ brown rice, ect. (add a salad :)
 
Trainer Lynn said:
Depends on what your goals are... but

B: Oatmeal w/ banana and walnuts (I'd add some egg whites here)
S: Raisins (remove these and replace with figs and a protein source)
L: Turkey on whole wheat
S: Granola Bar (Eh, what about an blueberries and cottage cheese)
--workout---
S: Yogurt (Eh, try an apple with peanut butter)
Click to expand...

Yogurt, that is plain fat free yogurt, is a good protein source that has complete protein profile with only 16g of sugar carbs. PB is not, it's a source of essential fat.

kaleigh, here's a shake I use:

1cp plain, fat free yogurt. I use Dannon's.
1/2 cp 1-2% cottage cheese. Any will do.
1/2 cp skim milk (may need more if the yogurt is real thick, like yoplait).
1 tbsp of natural peanut butter. I use Smucker's.
1 pkt fat free, sugar free hot cocoa mix. Any you can find should do.

optional: 1/2 scp whey.

It's alot of calories, abour 450 or so, but you can divide into two servings and/or replace the pb with olive oil to reduce the calories.
 
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Thanks guys! I drink plenty of water, so that's not really a concern. I'm trying to lose fat right now (and I've got plenty of it to lose! lol). I've been doing cardio and strength training, and I'm happy with my routine, but I was pretty sure I needed some diet changes.

I haven't really learned to like cottage cheese or salads yet, but I'll work on it. I'm going to keep eating relatively like this for another week or so, till I run out of food, then I'll try to work in some of your suggestions. Here's a question, I'm not usually hungry in the morning, like I can't even finish my oatmeal, let alone add egg whites in as well, since it kind of seems like a waste of food to me. I wake up at 7:15, and eat around 7:40 or so, since I have to go to work. Could that explain it? The lack of time I'm up? Just curious if anyone else has this problem. Thanks again for all your help!!!
 
kaleigh said:
Could that explain it? The lack of time I'm up? Just curious if anyone else has this problem. Thanks again for all your help!!!
Click to expand...

Explain what? Why you're not hungry enough? No. But make your oatmeal with skim milk, that will provide 8g of protein. Added to the 3g of oatmeal (the walnuts compliment the oatmeal to create a complete protein profile) that should give you around 11g or so for breakfast.
 
If you love yogurt, simply read the container it comes in. If it says sugar free and fat free, you are golden. Yes, most are sugar filled, but it does not take an expert to look on a shelf and figure out which yogurt is good for ya.

Just takes motivation!
 
I usually eat light n fit yogurt, not really sure the nutrition info on that, I'll have to check when I get home.

I like yogurt, but I can live without it too, so no big deal :p
 
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So here's the info from the light n fit yogurt. Do you think it's okay to keep eating these?

Cal - 60
Fat- 0
Sodium 85mg
Total Carb - 11g
Sugar - 7g
Protein - 4g
 
I wouldn't. Through my education I was ALWAYS taught... if the total amount of sugars is more than 20% of the carbs... don't eat it.

So using your example:

Cal - 60
Fat- 0
Sodium 85mg
Total Carb - 11g (20% of this would be 2.2g)
Sugar - 7g ( This is WAY more than 2.2g... therefore a bad food choice)
Protein - 4g

As others stated above... yogurt can be good. But in my opinion most brands are too sugary. And I would never count it THE protein source in my meal.
 
Trainer Lynn said:
I wouldn't. Through my education I was ALWAYS taught... if the total amount of sugars is more than 20% of the carbs... don't eat it.
Click to expand...

I would agree, if the sugars are refined, processed sugars. I don't count lactose in that calculation.

I use Dannon fat free, plain yogurt which has only two ingredients: Cultured Grade A milk and Pectin.

On this last shopping trip, there was only two containers of Dannon's, so I had to get two tubs of Yoplait...never again.
 
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You guys are going :eek: over the yogurt! Gave me a good laugh. Anyway, I know how hard it is to eat in the morning. You have to work your way up to eating more. So that your body begins to expect food in the morning. Try making shakes, smoothies to add to or be your breakfast as you work your way up to eating more in the morning.
 
They put sugar on the nutrition label in the States?

Have to look through the ingredients over here :mad:
 
actspire said:
You guys are going :eek: over the yogurt! Gave me a good laugh.
Click to expand...

Yogurt is good stuff. Since it's made from milk, that means it's 80% casein, 20% whey and a good amount of carbs to drive a decent insulin response.
 
Fly said:
They put sugar on the nutrition label in the States?

Have to look through the ingredients over here :mad:
Click to expand...

Yes, but they don't distinguish between sugar types. Fructose is the same as sucrose and lactose on the label.
 
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