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What should I eat when I am fitness training?
Here I am hungry at 3am. I have to be careful as am anaemic and on iron tablets and am following a diet of muesli , soup, fruit and main meal. I eat brown bread to fill up. The problem is, as I am increasing training I am getting really hungry. I cycle mainly, do some tai chi and running. Soup makes me even hungrier. I want to lose another 7kg and increase my stamina. What could I eat to fill up and please no more rice cakes. Is bread ok?
Hi, dont worry that is perfectly normal. I eat like a damn horse all the time, but I also train A LOT!! lol!
For a healthy diet, you need to be eating small to medium meals regularly. 4 or even 5 times a day. Each meal (apart from breakfast which should preferably be fibre rich), should contain a balanced ammount of carbohydrates for energy, (from potatoes, rice and pasta, etc) protien (from fish, chicken, occassional red meat is fine, soya is good too) and plenty of vitamins, minerals and antioxidants (simple fresh fruit and veg). Eat like this and make sure you are well hydrated (fruit juice is as good as water, any fluid counts, but some fluids have negative effects too, such as alcohol or caffiene rich drinks.)
You can have a wide range of healthy meals with this, from Thai, Chinese, Italian, British, Indian, etc. Just make sure each meal contains balanced ammounts of these three. On the bright side too, fresh veg and rice and pasta is a lot cheaper than crappy junk food!
This doesn’t mean you cant have chocolate or pizza/takeaway/etc, just save them as very occassional treats.
This entry was posted by Fitness editor on June 11, 2009 at 12:59 am, and is filled under Fitness Training. Follow any responses to this post through RSS 2.0. You can leave a response or trackback from your own site.
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June 11, 2009 - 6:19 am
To avoid daily blood sugar spikes and insulin level irregularities that can sabotage your nutritional plan, nutritionist now advise you to eat 5-6 smaller meals daily vs. the traditional “3 squares”. Two-three of the meals can be qualified as snacks as long as they provide sufficient calories to get you to the next meal and they are comprised of the appropriate ratio of nutrients. By doing this, your blood sugar and insulin levels will be controlled (and thus your energy level), you will get protein in small amounts to support growth and recovery…and (most important) body fat will not be stored, but instead mobilized as an energy source. By providing your body with a consistent and frequent supply or just the right amount of calories, it’s need to store fat is reduced. Conversely, when you eat too infrequently, your body recognizes a “famine” situation and slows down your metabolism. The body then stores too much of the food as body fat in preparation for the “famine” to come
References :
http://fitnesstrainingessentials.com/Page.asp?Pageid=11
June 11, 2009 - 6:53 am
granola, yogurt, fruit, peanut butter, cheese sticks
References :
June 11, 2009 - 7:14 am
Cold porridge sandwiches
References :
June 11, 2009 - 7:32 am
Hi, dont worry that is perfectly normal. I eat like a damn horse all the time, but I also train A LOT!! lol!
For a healthy diet, you need to be eating small to medium meals regularly. 4 or even 5 times a day. Each meal (apart from breakfast which should preferably be fibre rich), should contain a balanced ammount of carbohydrates for energy, (from potatoes, rice and pasta, etc) protien (from fish, chicken, occassional red meat is fine, soya is good too) and plenty of vitamins, minerals and antioxidants (simple fresh fruit and veg). Eat like this and make sure you are well hydrated (fruit juice is as good as water, any fluid counts, but some fluids have negative effects too, such as alcohol or caffiene rich drinks.)
You can have a wide range of healthy meals with this, from Thai, Chinese, Italian, British, Indian, etc. Just make sure each meal contains balanced ammounts of these three. On the bright side too, fresh veg and rice and pasta is a lot cheaper than crappy junk food!
This doesn’t mean you cant have chocolate or pizza/takeaway/etc, just save them as very occassional treats.
References :
Nurse