Sport My diet is lacking something

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smi5575

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Like the title says my diet is lacking something.

but only on the weekdays not the weekends because I do nothing.

I run 12kms mon, wed and fri and ill also do about 300 sit ups after and a few other exercises. So i require a bit of food on those days. My job can also be physically demanding which can require more food at some point.

my diet is : 5 weet bix with some ghia seeds for breakfast
at work ill have 2 bananas, 2 ham and lettuce sandwiches, one
apple and some fruit nut bar.
and dinner could be anything as I still live at home, but I make
sure that I always get plenty.

My problem is that this is not enough food for me, I find myself constantly snacking after dinner and I have to resort to high fat and sugar foods to feel satisfied or sometimes stop making me feel dizzy.

What foods can I add to my diet to help put back in what I'm taking out and stop making me eat bad foods after a good workout.
 
Fiber would be a great place to start, then protein. Also I have no idea what a weet bix or a ghia seed is, and a banana and a ham sandwich isn't healthy.
 
food for thought!

I don't know what your fitness goals are ( do you have any?) if you consume less than your body consume you will lose lot of weight. consuming way less than you burn can have some serious health effects on you. have a decent breakfast that is loaded with protein, healthy fats for example: wholemeal toast and some white eggs with turkey bacon ( low in fat) and a glass of milk or fresshly squeezed orange jus. for snack get a power bar. lunch have a tuna salade with onions ( brush your teeth after that) mid afternoon snack ( fruit) dinner time have a a salade with fat free dressing or put some low fat chicken breast/turkey and enjoy.

hope this helps
 
well.... it's good that you know you should be eating more... as moongoose say what are your goals? Even if you don't have a particular goal you should at least plan your diet.

aim to eat between 4-8 times per day (depending on goals, which you can only decide what they will be) and include in each meal carbohydrates / protein and a little good fats.

if that's all you are eating you then it's not that great to be honest, and you could do a lot better. surely you must eat more than what you listed? You need to give more info.

at this point you are probably best off purchasing a few books on sports training and nutrition and reading those.
 
thanks for the tips guys.

I have already achieved some of my goals, but I still have a bit of fat on my stomach so I need to loose that and also keep working out those abs. So I'm aiming for a six pack. I will also be running my 12kms 3 times a week.

I know my body is lacking something but I don't know what food to eat to make up for it?

Protein? Fiber?

I was thinking of buying some powerade mix and just drink that instead of water on the days I work out.

And getting some of that powder mix that goes with milk I think, supposed to give you more energy or something?

Also I am aware that its good to eat lots of small meals to keep the metabolism working which is what I'm doing at the moment.

I am very confused as you can probably tell lol.

any tips are appreciated and I hope this is enough info for you.
 
Your lacking protein. I cannot see what you eat for your evening meal, you don't mention it, but unless its like 3 steak portions I doubt your getting enough protein per day.
1.5-2g per 1KG of your body weight. A chicken breast has around 30grams of protein in and is a high protein food.

5 weetabix- am I reading that right? Maybe 2 weetabix and 1 slice of toast with an egg or two would be better.

Lunch- no protein- a sandwich, pasta salad or jacket potato, either of them with a serving of protein. This should fill you up, a fruit bar is all sugar, will mean your hungry within the hour.

Dinner- don't go over board, you may be happy with your weight now.... a few more portion sizes: deck of cards = protein portion. Size of your gripped fist (not inlcuding wrist!)= pasta or potato portion, 50-75g of dried rice= portion. Vegetables? 80g = 1 portion. Watch the ketchup/sauce as your likely to be eating more then you think.

Snack on fruit in the day if you do get hungry.

Work out how many calories you need to maintain your weight (stickies on the forum have guides) then work out the calories in what you eat. You should be able to see how much more food you need that way.
 
thanks for the advice I am going to take it all into consideration and implement it on Monday, hopefully it works for me.
 
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