Diets for Track

[TheDrop]

Ok so atm I'm running sprints for track, 100 and 200.
I just want to know what would be the best foods to eat, and when to eat, etc.

1 Egg In the morning (~6:30)
Cafeteria Lunch (Bread w/ meat and milk, generally) (~12)
Peanut butter w/ bread (~2:30)

3:30 - 5:30 is when the practice is

1 Egg, milk w/ cereal (~6:30)
Rice, w/ beans soup, vegetables, meats etc (~8:00)

Sometimes i eat a granola right after practice, or in the morning
Well i was thinking if eating 2 eggs a day was totally safe, and if i should cut down some things :p

I could try cereal/milk in the morning, lunch, PB sandwich, egg, then dinner. We eat rice and veggies (like potatoes) pretty heavily.

Also, would protein shakes really help that much? Do they make a huge difference in muscle growth etc.?

Thanks for any help :p

[[SD]Master_Wong]

you will need protein ofc goes without saying but also sprints require quick bursts of energy so id guess sugar is good, pasta will give you a slow release of energy good for long distance

protein shakes really help build muscle but make sure you work out hard before you take the shake otherwise it wont have much effect

as for when to eat, im about 90% sure lots of small spread out meals will be best for sprinting may well be wrong but im quite sure on this

[traderkha]

2 eggs a day is definitely not good lol. i took a course on nutrition; if i learned anything in that class it's that eggs have way too much cholesterol. as for what you should i eat, i say variety is best. eat a bit of everything, but cut all extra sweets. drink water after practices/jogs, its better than sports drinks that basically just contain water, sugar , and salt. also eat when you are hungry, try avoid large meal portions, rather you should eat in small rations throughout the day. in general, eating small portions throughout the day, instead of large meals is healthier.

[vietxboy911]

If your going to eat eggs, eat the white, not the yellow.
Intake 1 gallon of water at the least since your going to lose alot.( water only, no other stuff. )
Eat 5-6 meals a day, 2-3 hours between each meal, smaller portions etc. ( ~75% full )
You always want to eat aftering working out ( aka practice )and after you wake up.( 1 EGG ISNT ENOUGH, ESP SINCE YOU DONT EAT IN ALONG TIME! )

Cereals have alot of sugar in them, so it'd be best to avoid them.

Meals should contain a good source of everything, an example meal is brown rice, chicken, vegtables.
I eat every meal as they are the same, like, I can eat the above example right after I wake up. Doesnt matter if its in the morning or not.

Its alot of stuff to do, and if you do choose to do it, itll take time to adjust. You'll be hungry at times, and drink water to fill up for that. Make a schedule for yourself.

Also, Protein Shakes do NOT build muscle.
They simply provide for your muscles to RECOVER, and not build magically.
Its costly, and if you can afford it, its a good meal replacement/ after workout supply of protein ( hence the name )

Pretty sure I didnt cover everything, but just reply and ill try to help out as best as I can.

[TheDrop]

I guess i would be switching to an egg (w/ bread..?) after practice and milk/cereal (oats) for breakfast.
I read somewhere that small portions are better than large, But w/ school and all, can't really eat every few hours :/

I have cut down sugars a lot though, i guess thats good :p

I guess ill look into protein shakes, was curious since everyone seems to be using them

Thanks for the replies ^^

[[SD]Master_Wong]

bit of a hijack i jog and looking to ajust my diet accordingly but i though for short distance running you would need faster releasing energy for the short burst ie sugars, i dont know a lot i only know small meals are better then 3 large ones in a day

[vietxboy911]

Try to eat lean meat like chicken after practice, unless you absolutely cant. Treat it like dinner or something.

And, try to pack a sandwhich and eat after periods of class.. thats what I do.

I dont know anything about specific track stuff, but hitting the weights will make you run faster, regardless

edit: to clear up the whole thing about eating smaller protion spaced out meals, the whole purpose is to fuel your body efficiently. When you eat 3 huge meals, your body only needs xx amount, and the rest gets stored away when your body doesnt need it. When you space out small portions, you get what your body needs, and when it needs more, thats when you eat your next planned meal.

[EvGa]

Some sort of complex carb an hour before practice and a simple carb meal plus protein source after practice. A complex carb after practice could work also. Oatmeal is a good complex source. Cereal is actually a decent meal after working out, sugar and all.

Gotta keep dem der glycogen stores full.

Are you eating enough? Do you know the total calorie count on this 'diet'?

Multiple meals a day thing is false. Eat when it is convenient. http://www.ncbi.nlm.nih.gov/pubmed/9155494

[Avalanche]

2 eggs a day is definitely not good lol. i took a course on nutrition; if i learned anything in that class it's that eggs have way too much cholesterol. as for what you should i eat, i say variety is best. eat a bit of everything, but cut all extra sweets. drink water after practices/jogs, its better than sports drinks that basically just contain water, sugar , and salt. also eat when you are hungry, try avoid large meal portions, rather you should eat in small rations throughout the day. in general, eating small portions throughout the day, instead of large meals is healthier.

Also if you took a nutrition class you'd know eggs have mostly HDL cholesterol which is good for you. Sport drinks aren't just "water sugar and salt", they contain electrolytes that help your body restore energy faster which is exactly what runner need. You sure you even studied the material?

[*BlackFox]

I think Isn't neither "good" nor "bad". lulz

Anyways

ARE EGGS STILL BAD FOR CHOLESTEROL?
In recent years the reputation of the egg has rebounded. What we don’t know for sure, however, is whether the egg really isn’t as bad as it was once thought to be or if the public relations campaign of the egg industry is responsible for the new respectability.

One large egg contains about 213 milligrams of cholesterol – all of which is in the yolk.

[inky]

Lots of complex carbs (more bread/rice - less sugar), protein, and limit your saturated fat. Give yourself some time after eating so your body can utilize that food. Other than that, drink juice or milk and Gatorade really helps when you run around. Veggies on the side would also benefit you.

Rule of thumb: If it seems detrimental to your health, avoid/limit it. Always try to pick a diet that is easier for you to adhere to.

You don't need any special "protein shake" or other supplements. If anything, the most important part is that you take care of your lungs, and learn the proper way to time your daily runs. Pursed lip breathing technique is a MUST to learn.
http://www.clevelandclinic.org/health/h ... index=9443

Health care major (finished 2 nutrition classes). I also jog when my schedule allows me to

[traderkha]

2 eggs a day is definitely not good lol. i took a course on nutrition; if i learned anything in that class it's that eggs have way too much cholesterol. as for what you should i eat, i say variety is best. eat a bit of everything, but cut all extra sweets. drink water after practices/jogs, its better than sports drinks that basically just contain water, sugar , and salt. also eat when you are hungry, try avoid large meal portions, rather you should eat in small rations throughout the day. in general, eating small portions throughout the day, instead of large meals is healthier.

Also if you took a nutrition class you'd know eggs have mostly HDL cholesterol which is good for you. Sport drinks aren't just "water sugar and salt", they contain electrolytes that help your body restore energy faster which is exactly what runner need. You sure you even studied the material?

Electrolytes = marketing term used by companies to buy their product. In reality an electrolyte is any liquid in solution that conducts electricity (aka nothing more than salt water). Most people get more than enough salt in their diet. Too much salt is way much more damaging than not enough. Salt intake confuses your bodies ability to regulate blood pressure.

HDL cholesterol can be good for you. It can act as a balancing agent for cholesterol in your bloodstream. However, HDL does not have the same effects on everyone, your heredity plays a huge role in how your body maintains cholesterol levels. Experts recommend people who are already healthy to limit all types of cholesterol ("good or bad") intake too around 300-500mg. Eggs contain around 200mg each. Not to mention you are already getting cholesterol from milk and other products.

[Avalanche]

2 eggs a day is definitely not good lol. i took a course on nutrition; if i learned anything in that class it's that eggs have way too much cholesterol. as for what you should i eat, i say variety is best. eat a bit of everything, but cut all extra sweets. drink water after practices/jogs, its better than sports drinks that basically just contain water, sugar , and salt. also eat when you are hungry, try avoid large meal portions, rather you should eat in small rations throughout the day. in general, eating small portions throughout the day, instead of large meals is healthier.

Also if you took a nutrition class you'd know eggs have mostly HDL cholesterol which is good for you. Sport drinks aren't just "water sugar and salt", they contain electrolytes that help your body restore energy faster which is exactly what runner need. You sure you even studied the material?

Electrolytes = marketing term used by companies to buy their product. In reality an electrolyte is any liquid in solution that conducts electricity (aka nothing more than salt water). Most people get more than enough salt in their diet. Too much salt is way much more damaging than not enough. Salt intake confuses your bodies ability to regulate blood pressure.

HDL cholesterol can be good for you. It can act as a balancing agent for cholesterol in your bloodstream. However, HDL does not have the same effects on everyone, your heredity plays a huge role in how your body maintains cholesterol levels. Experts recommend people who are already healthy to limit all types of cholesterol ("good or bad") intake too around 300-500mg. Eggs contain around 200mg each. Not to mention you are already getting cholesterol from milk and other products.

By the change in tone of this post, I assume you went on the internets and tried to read up on what I said.

You drink Gatorade WHILE you play sports, so runners use Gatorade while they run so they can keep their energy levels up. Water just hydrates your body, while "sport drinks", like Gatorade, hydrates and increases and/or sustains your energy levels. You don't see a runner eating an apple or carrots when running. Runners need a quick way to boost their energy levels so they drink Gatorade, which is a fast way to boost their energy.

Experts recommend? lol. Refer me to this "expert". Why would you need to limit if you are healthy? Your body naturally produces LDL and HDL Cholesterol, but if you eat the wrong types of cholesterol your body will make less HDL and produce more LDL. And LDL is more linked to genetics than HDL, as LDL is what actually produced the cholesterol substance that attaches to your arteries, and HDL is more connected to your bodies physical shape and if you eat healthy or not.

Plus to the OP if you are worried about high cholesterol, just eat 2 egg whites instead of 1 egg. Most the protein of the egg comes from the egg whites anyways, the yellow part is more of just flavor IMO.

[Toasty]

You dont have to care about eating too many eggs unless your eating tons.. which you wont be.

[inky]

Electrolytes = marketing term used by companies to buy their product. In reality an electrolyte is any liquid in solution that conducts electricity (aka nothing more than salt water). Most people get more than enough salt in their diet. Too much salt is way much more damaging than not enough. Salt intake confuses your bodies ability to regulate blood pressure.

Wow, you seriously need to take basic Anatomy and Physiology classes. Sodium (in salt) causes fluid retention, thus contributing to the increase of blood pressure (same reason why HTN patients are on a 2 gram Na diet). Your body needs electrolytes, yes to conduct "electricity," but no, it's more than just salt water. If you want salt water, you pour 0.9% Normal Saline solution into a cup and chug it down. Every electrolyte in the body, especially Potassium plays a major role in your system. I'm emphasizing on potassium because people can suffer from cardiac arrhythmia if they excrete too much of it but fail to ingest/infuse anything back -- hardly a case for most adults but it does happen. Especially to those who are taking diuretics without using any supplements to replace lost electrolytes.

So, when you try to share your uh...expertise...with the rest of us, please make sure that you know what you're talking about first.

[Hapjap]

yeah no - cpinney

[Love]

I love these threads, just a clusterfudge of misinformation.

[EvGa]

You didn't add to the clusterfudge, I am have a disapoint.

[Love]

exactly =p, I have by now a good understanding of diet of exercising but I also don't believe that what I know is 100% correct. According to that I just chose to not say anything.

[inky]

exactly =p, I have by now a good understanding of diet of exercising but I also don't believe that what I know is 100% correct. According to that I just chose to not say anything.

People often tend to mess up a lot when they start getting into these "special diets" which is why I normally talk to people (in the hospital) about adjusting their regular diet rather than completely changing everything. I know one guy who kept taking large amount of protein supplements and diuretic and have no idea about the effects of loop diuretics (water pill). Unless I told him about it, he could've developed some pretty serious health issues later on. It's good to give advice sometimes but just make sure you know what you're talking about.

[EvGa]

Yeah, my suggestion was pretty broad. Get some carbs in and around your practice for energy and glycogen replenishment, then the rest of the day eat what you want / what is convenient (be reasonable obviously.)

I'm currently on a moderate carb, high protein, moderate fat diet. HIIT twice a week and a 4 day split. Sometimes I'll alternate extremely low carb/moderate. The day after a low carb day - dem der abs. //off topic

[BuDo]

a large bowl of steroid pills...add milk...the world record will seem like a light jog to you after that..

[I Am Vegeta]

pre workout: carbs diets, get rice, bread, grape, watermelon.

post workout: proteiin diet, get emat, eggs, fish, peanuts beans.

i eat 4-5 eggs each morning.

the yellow part of the egg contain cholesterol and it's better to cook them to absorb the prot.

[TheDrop]

Ok so now what i do is, cereal (oats) in the morning, PB sandwich before practice, egg + granola after, then dinner (rice w/ beans etc)

Should i eat granola before practice/ PB afterwards since its sugar/proteins?

Thanks for all the help guys ^^

[Samuel]

Protein based foods are the best for the workout because these foods boost your energy level for workout and also improve your performance.

adamprowse personal trainer

[I Am Vegeta]

dat bump

[ZaKnighT]

Even though this is old. I'd recommend you read about flexible dieting (IIFYM). There's a great book on flexible dieting written by Lyle McDonald, great read and will open your mind on a lot of things.

[TheDrop]

I think this thread was made in like my freshmen year, but yeah I have stopped working out though I aim to join a gym after Jan 27 :3

[ZaKnighT]

good luck man!