Sport Fruit, how much and when?

[benelson101]

I love my fruit and veg and can eat 7-10 portions a day.

however, im aware of the high levels of carbs taken from sugars and would like to know how fruit should fit into a diet that aims to burn bodyfat but build muscle (LV - i know you cant strictly do both but i have a happy medium!)

is there a time of day when i should/shouldnt be eating fruit? im going to try avoiding it after eating anything else as it ferments and the results are often unsociable. how much fruit can i take in? ive read that you shouldnt limit it, but im not sure that 2-3 apples a day is good for me.

thanks
ben

 

[theleip]

Basically you want to get your high sugar carbs (fruits and starch) early in the day so that you spend all day burning it up. Fruits are great and good for you, but yeah there is a limit. To maybe help you understand how much try and work it like this...

Pick a % for your goal. My goal is fat loss and toning so i use this formula

40% protein
20% fat
40% carbs

So here is a the other day of me trying to attempt that ratio

meal 1 for Monday, April 03, 2006
shake
1 serving(s)
100 cal
15 pro
3 carbs
4 fat

Peanut butter
1.2 tablespoon(s)
110.4 cal
4.68 pro
9.84 fat
3.84 carbs

Oats, rolled or oatmeal, cooked
1.09 cup(s)
156.96 cal
6.54 pro
2.62 fat
27.61 carbs

Meal Total

367.36 cal
26.22 pro
15.46 fat
35.45 carbs

meal 2 for Monday, April 03, 2006
Chips, light
0.6 ounce(s)
80.1 cal
1.22 fat
3.54 pro
11.38 carbs

Chili
7 ounce(s)
192.5 cal
18.38 pro
6.12 fat
20.12 carbs

Meal Total

272.6 cal
19.6 pro
9.66 fat
31.5 carbs

meal 3 for Monday, April 03, 2006

Power Bar 1
1.2 ounce(s)
120 cal
9 pro
3.73 fat
13.4 carb

Orange, navel
1 medium
65 cal
1.44 pro
0.13 fat
15.8 carb

Meal Total

185
11 pro
3.86 fat
30.68 carb

meal 4 for Monday, April 03, 2006
Peas cooked
0.5 cup(s)
34 -cal
2.6 pro
0.2 fat
5.6 carb

Carrots frozen
0.4 cup(s)
20.8 cal
0.72 pro
0.08 fat
4.8 carb


laura flank steak
5 ounce(s)
175 cal
30 pro
6.25 fat

Meal Total

249.8 cal
33.92 pro
6.53 fat

meal 5 for Monday, April 03, 2006

Mozzarella part skim (Sargento)
0.8 ounce(s)
64 cal
6.4 pro
3.84 fat
0.8 carb


Feta Cheese (Sargento)
0.5 ounce(s)
40-cal
2 pro
3.05 fat
0.5 carb

Sauce marinara (Prego)
0.2 cup(s)
40 cal
0.4 pro
2 fat
4.4 carbs

Chicken breast
4.7 ounce(s)
172.33 cal
34.47 pro
3.13 fat
6.27 carb

Meal Total

316.33 cal
43.27 pro
12.02 fat
11.97 carb

Report Total

1391.09 cal
132.45 pro
47.53 fat
124.2 carb

Goal Ratio
40%
20%
40%

Now My actual ratio was
36% Protein
29% fat
34% Carb

So not to bad, not my goal but a decent day for sure. So as you can see the beginning of the day is high in carbs then it slowly leads in to higher protein. Now i have a massive addiction to breads and oats so i could use to get a little more fruit in myself. But when i do get my breads or fruits i do it as early as i can. So why not try to work within a ratio for yourself so that you can gage how much you are getting and at what times you get it. Organize your eating habits better, that way you can spend some of that time obessing over food, with obsessing over totals of your food.

Oh and all that is kept track of with my crosstrainer program. I put in what i eat and it spits it all out for me. Fitday has similar info as well.

 

[LikkleMissAlive]

Thats all great! So much detail and great info tto refer back to. If your like me at all, then you probably can't be bothered so much with exact %. I'm aware of the protein, carbs amd fat % and try to stick to that using my eyes but really you have to live as well right.

You wanna eat well and look good right? As well as be healthy. I think you should eat whatever fruit you want whenever you want. If you look at other ethnic groups there are many habit sthat are known to be good for us. Like being asian we also eat sesame seeds after a meal for cleansing of the gut, chinese tend to eat orange after a meal etc etc.

I eat about 5-7 fruits a day, banana, orange, apple, kiwi, rasberry, strawberries whatever. I love it and its much better than eating rubbish like crisps and chocolate. So eat as much fruit as you like. I do! I also like to eat an orange after my last meal it helps I think digest my meal and enzymes to break the food down.

As fo reating fruit before other foods I think thats true. Goo dluck and I really my views help!

 

[Trainer Lynn]

I would keep things simple. Fruit is best eaten before mid-afternoon. There is a really good ebook that you may want to look into (not mine). PM me if you want the information on it. It will keep things very simple and explain how you go about eating very well and gain muscle.