Reducing Diet - Maintaining Energy??

digit78

Hi - diet has always been my weak point, something that I hope will change now that im using MFP.

However the one thing that worries me is that I'll be reducing my diet and calories substantially, however I still want to maintain good energy levels for when I'm playing competitive football (soccer) as well as doing my boxing training.

The intensity is very high in both and the last thing I want is to run out of fuel.

Anyone have any ideas on foods that will help me in my diet goals but will still give me a competitive advantage in terms of energy levels?

_Bro

Where do you get your carbs from -- are they low glycemic carbohydrates (Oats, veggies,etc).
I wouldn't suggest a diet where you rip/shred your carbs but I don't think it's worth the offset...

_Bro

Here's a more complete list:
# Nuts
# Legumes
# Fructose (Basic sugar found in fruits)
# Pasta (Boiled 5 min.)
# Dairy ( Skim milk, whole milk, yogurt)
# Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)(contains fructose)
# Rice (polished), or brown
# Sweet potato
# Oats
# All-bran
# Most Vegetables ( exceptions- carrots, corn, root vegetables)

Low GI foods can benefit your health and athletic performance.
Being that low GI foods are assimilated at a slower rate, they supply a steadier supply of energy.
Lower GI foods alleviate hunger, leading to a more controlled appetite.

Selecting lower GI carbohydrates will prevent mood swings. Lower GI foods can also result in higher muscle glycogen levels (storing more carbs in the muscle), and less chance of storing the extra glucose as fat. You see elevated insulin levels can turn on your fat storing mechanisms.

So, if you are dieting low GI foods are the way to go. If you are going to eat before training, you should pick low glycemic carbohydrates. Low glycemic foods will prevent any premature lowering of blood glucose levels before training, which can lead to fatigue. I don't know about you, but I need to be 100% for every workout, so I can't afford to experience low blood sugar in the middle of my workout causing early fatigue.

Here's a link to the full article: www.bodybuilding.com/fun/zaino14.htm

digit78

Where do you get your carbs from -- are they low glycemic carbohydrates (Oats, veggies,etc).
I wouldn't suggest a diet where you rip/shred your carbs but I don't think it's worth the offset...

thats the bit I'm totally clueless about in terms of choosing the right carbs.

kacka68

I'm in a similar situation. I'm in training for a surf boat carnival (in 2 weeks time) and the Qld Masters Rowing regatta in April. I'm training at a high intensity every day, often twice a day. It's not unusal for me to burn 800 calories before breakfast. My problem is I can't seem to eat enough for my 1200 "normal" intake plus the 1000+ calories I'm burning each day. I eat 5 times a day, and still can't get enough food into me. As a last resort last night, I ate highly processed, full of sugar, aweful icecream, just to pump up my calorie intake.

So my point is, I don't think you need to worry about maintaining your energy levels. Every time you burn calories (though exercise) just make sure you eat them back. Go for high fibre stuff that breaks down slowly and gives a more sustained energy release, and heaps of veggies too.

Good luck. I hope this works for you.

digit78

So, if you are dieting low GI foods are the way to go. If you are going to eat before training, you should pick low glycemic carbohydrates. Low glycemic foods will prevent any premature lowering of blood glucose levels before training, which can lead to fatigue. I don't know about you, but I need to be 100% for every workout, so I can't afford to experience low blood sugar in the middle of my workout causing early fatigue.

Thanks for the awesome info. I'm the same in terms of being 100% prepped before training. Only yesterday I hit a wall in my boxing session and my trainer knew straight away that I'd made the wrong choice on what I had for breakfast.

digit78

Nipped out the shops and picked up Almonds, Pears, Grapes & Peaches............. hopefully that should help me get through tomorrows game!

_Bro

Nipped out the shops and picked up Almonds, Pears, Grapes & Peaches............. hopefully that should help me get through tomorrows game!

Cool!

I'm on a new diet now where I really bounce up on my calories and good carbs on days that I am doing more muscle intensive workouts. On cardio days I shift down - cal, carb,fat and up my protein.

The goal being to drop bf and minimize muscle loss.
Seems to be working -- my first major check is next week.

digit78

Thanks for the info, charged through todays game (despite 32C temperatures and 80% humidity).