Diet advice to sustain an exercise reigme for competetive sport

WoollyRedHat

So the story is I want to start getting properly back into shape and become really atheltic as soon as possible in order to be at a competitive level. I'm hoping to be able to do regular exercise to sustain this goal. Trouble is, I'm a bit lost when it comes to sustaining a meal plan that will be suffecient to maintain this plan.

I'm 5"10, weighing at around 68kgs roughly at the moment, age 22.

I'm thinking breakfast give or take everyday of Porrige, with banana or nuts of some kind. I have plenty of salads and such, but when it comes to Lunch and Dinner I'm not so sure generally speaking. Could someone suggest for me a general meal plan over a 5-7 day period? I have avoided toast and such for a while now, but often rely on sandwiches for lunch and feel this isn't the best.

Also what are some of the best snacks in between meals people can recommend? I have pistachios at the moment.. how about celery and peanut butter, carrot sticks.. etc.? I have read here that nuts like Pistachios are high in Omega 6 and better to stick to Omega 3, which are the best for this?
Also interested in eating foods such as lentils.
I just need to find some consistency in my diet so that I'm not relying on sandwiches and boiled eggs as my lunch option every day.

ETA: I'm also unsure about what types of food I should be eating pre- and post workout. I'd like to gain muscle.

dor843088

WoollyRedHat wrote: »

So the story is I want to start getting properly back into shape and become really atheltic as soon as possible in order to be at a competitive level. I'm hoping to be able to do regular exercise to sustain this goal. Trouble is, I'm a bit lost when it comes to sustaining a meal plan that will be suffecient to maintain this plan.

I'm 5"10, weighing at around 68kgs roughly at the moment, age 22.

I'm thinking breakfast give or take everyday of Porrige, with banana or nuts of some kind. I have plenty of salads and such, but when it comes to Lunch and Dinner I'm not so sure generally speaking. Could someone suggest for me a general meal plan over a 5-7 day period? I have avoided toast and such for a while now, but often rely on sandwiches for lunch and feel this isn't the best.

Also what are some of the best snacks in between meals people can recommend? I have pistachios at the moment.. how about celery and peanut butter, carrot sticks.. etc.? I have read here that nuts like Pistachios are high in Omega 6 and better to stick to Omega 3, which are the best for this?
Also interested in eating foods such as lentils.
I just need to find some consistency in my diet so that I'm not relying on sandwiches and boiled eggs as my lunch option every day.

ETA: I'm also unsure about what types of food I should be eating pre- and post workout. I'd like to gain muscle.

Depends what sort of sport/goal your interested in you didn't specify.

WoollyRedHat

Hi sorry should have mentioned, playing Hockey and want to play in a midfiled position so a lot of running involved and want to strenghten arms for a better delivery of ball.

dor843088

WoollyRedHat wrote: »

Hi sorry should have mentioned, playing Hockey and want to play in a midfiled position so a lot of running involved and want to strenghten arms for a better delivery of ball.

Power like that is generated by the entire body and not just the arms. For example you wouldnt generate much power if you had a cracked rib right? I think these movements will help you greatly. Squat, deadlift, bench, pendlay row, barbell overhead press, pull ups. Alternatively you can just find a novice routine with most of the movements already in there. These will make you a bigger more powerful player . I believe the stickies here have some recommendations for diet give them a look.

long range shooter

try this program,its good for overall strenght

http://startingstrength.wikia.com/wiki/FAQ:The_Program

LuckyLloyd

Hmm, having played hockey in the dim distant past I think technique improvement will help your ball striking quicker than strength improvements. I assume you train multiple times a week as is? How many days a week will you be able to strength train? What gym equipment do you have access to?

I agree with dor that compound barbell work would be your best bet though as a hockey player in season I think you'd have to be smart in what movements you prioritise. Long term, you'd probably get a huge amount of bang for your buck out of learning and training the Power Clean.

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In terms of nutrition, if you're willing to cook that's a great start. On a very basic level I think the below is simple and good:

http://powerathletehq.com/blog/2013/05/02/nutrition-confusion/

Eat lots of: meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour) and dairy*.

Eat some: nuts, seeds, and fruit.

Eat no: Cereal grains including: all varieties of wheat (spelt, einkorn, emmer, durum), barley, rye, oats, triticale, corn (maize), rice (including wild rice), sorghum, millet, fonio, and teff and legumes.

Grain-like substances or pseudocereals including: Amaranth, Breadnut, Buckwheat, Cattail, Chia, Cockscomb, Kañiwa, Pitseed Goosefoot, Quinoa, and Wattleseed (aka aacacia seed). Pseudocereals are the seeds of broad leaf plants whereas grains are the seeds of grasses.

Drink lots and lots of water, add in some spuds the days you are training / playing matches and get plenty of sleep.

WoollyRedHat

LuckyLloyd wrote: »

Hmm, having played hockey in the dim distant past I think technique improvement will help your ball striking quicker than strength improvements. I assume you train multiple times a week as is? How many days a week will you be able to strength train? What gym equipment do you have access to?

I agree with dor that compound barbell work would be your best bet though as a hockey player in season I think you'd have to be smart in what movements you prioritise. Long term, you'd probably get a huge amount of bang for your buck out of learning and training the Power Clean.

===========================

In terms of nutrition, if you're willing to cook that's a great start. On a very basic level I think the below is simple and good:

http://powerathletehq.com/blog/2013/05/02/nutrition-confusion/



Drink lots and lots of water, add in some spuds the days you are training / playing matches and get plenty of sleep.

Thanks for that. Just to clarify is that ruling out of oats mean I shouldn't eat Porrige? And what is the best type of carbs to consume then, should I look at brown rice/ pasta or? And what are the best saturated fats? Are foodstuffs such as italian ham found in places such as Lidl ok or are they bad? Want to avoid processed meats.

LuckyLloyd

WoollyRedHat wrote: »

Thanks for that. Just to clarify is that ruling out of oats mean I shouldn't eat Porrige? And what is the best type of carbs to consume then, should I look at brown rice/ pasta or? And what are the best saturated fats? Are foodstuffs such as italian ham found in places such as Lidl ok or are they bad? Want to avoid processed meats.

Eat your porridge in the morning imo, though some eggs and bacon would be better if it's an option.

Potatoes and veg = carbs!

Olive oil, butter, coconut oil, red meat, full fat dairy all good sources of saturated fat

Are you talking about packages of ham? Well it's a processed meat. I wouldn't make it a staple. Cook a lot of dinner and use leftovers for lunch is a time and money efficient way of doing things.

WoollyRedHat

Cool thanks, some helpful tips, just one more thing, if I was to eat smoked salmon, chicken and the likes for lunch, what's the best substitute to eat that on besides bread?

runawaybishop

WoollyRedHat wrote: »

Cool thanks, some helpful tips, just one more thing, if I was to eat smoked salmon, chicken and the likes for lunch, what's the best substitute to eat that on besides bread?

Lettuce. Or just eat bread, a slice or 2 wont break you.

thegreatiam

WoollyRedHat wrote: »

Cool thanks, some helpful tips, just one more thing, if I was to eat smoked salmon, chicken and the likes for lunch, what's the best substitute to eat that on besides bread?

a plate?

WoollyRedHat

thegreatiam wrote: »

a plate?

Nah don't think I have any of those.

thegreatiam

WoollyRedHat wrote: »

Nah don't think I have any of those.

bowls, saucers, napkins and at a push your hands are all very good substitutes.