Nutrition while in school

Zraigy7

Hi everyone, in a couple of days school is starting again. I am going to be waking up early and working out before school every morning. I need some help on what to eat. I will be waking up to a protein shake. Optimum nutrition chocolate. Working out for about one hour and then eating breakfast. Something along the lines of about 6 egg whites,a glass of soy milk, a cup of steamed broccoli and a slice of whole wheat toast. 3 hours later i may have a pre made protein shake with a frozen banana mixed in during class. Then i will have lunch which will be a Tuna sandwhich on whole wheat bread,and maybe a handful of almonds. After that i will finish my meals off at home. Also 2 days during the week i will be working out with a team from school immediately after school. Should i have an extra protein shake before or after that workout and should it include the frozen bannana or no? Is this a sensible school meal plan? Thank you in advanced

SarahNicole317

This is just my opinion so take it for what it's worth...

I would skip the protein shake when you wake up and eat oats and egg whites first thing. You need the carbs to break the overnight fast and to use as energy in the gym.

Then for your next meal I would do a blended shake with the banana...bananas are good immediately after working out because your muscles can quickly absorb the sugar and carbs to start repair.

Personally, i would ditch the soy milk. Many will debate with me on this, but with the hormonal issues I've had when using soy milk... I believe it is even worse for males. Do you have a dairy allergy? Try rice or almond milk.

Come up with ways to pack real food. I think you are taking in too many protein shakes and would benefit from whole food much more. Plus it will keep you full. I don't know if you are a salad kind of person, but I have found they are the most convenient way to eat when in class or on the go... toss in cut up chicken or beef, veggies, lettuce, olive oil, nuts and whatever else.

If you are pressed for time after school and before work, a shake is OK... but again try to stick with whole foods other than post workout. If you do a protein shake I would choose a fruit that isn't so high in sugar and something with a higher water content, like berries.

Some good on the go options...

raw nuts (almonds, pistachios, walnuts, cashews)
Larabars--made from whole ingredients
Tuna packets
Hummus and raw vegetables
Natural peanut butter, smucker's simply fruit spread on Ezekiel bread
Greek yogurt

Hope this helps!

Gerkenstein

Bumping for later. I work in school admin so this is great!