Athletes

hadrianplott
hadrianplott Posts: 28 Member
in Food and Nutrition
We got a college soccer summer workout packet. This was only one page of it, but thought this would be good for some to read :)


The 10 Nutrition Rules To Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.


2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.


3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.


4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.


5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.


6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.

7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of noncaloric beverages (water/green tea) every day.


8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.


9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.


10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.


And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

Replies

  • AJL_Daddy
    AJL_Daddy Posts: 525 Member
    Good info!
  • hadrianplott
    hadrianplott Posts: 28 Member
    thanks! :)
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    I would say fairly decent - #5 and #6 are bunk though.

    #8 too because of the emphasis on "immediately"
  • LoraF83
    LoraF83 Posts: 15,694 Member
    All good advice, except for 5 & 6.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I don't get # 3......what's wrong with octopus? It's a great lean protein! (Maybe the writer has an version to millipedes :happy: )

    #5 - you don't "jump start" your metabolism by eating breakfast, your TEF is the same for a given quantity of food whether it's one large meal or 6 small ones.

    # 6 - not based in fact but if you like to graze why not......

    Otherwise good advice.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I don't get # 3......what's wrong with octopus? It's a great lean protein! (Maybe the writer has an version to millipedes :happy: )

    #5 - you don't "jump start" your metabolism by eating breakfast, your TEF is the same for a given quantity of food whether it's one large meal or 6 small ones.

    # 6 - not based in fact but if you like to graze why not......

    Otherwise good advice.

    Agreed with all points above. And also agree with the person that pointed out the "immediately" part of #8
  • pastryari
    pastryari Posts: 8,646 Member
    I would say fairly decent - #5 and #6 are bunk though.

    #8 too because of the emphasis on "immediately"

    Yeah, pretty much.
  • owieprone
    owieprone Posts: 217 Member
    good god, i'd vom if i had to eat something within 30 mins of getting up, i have to wait a few hours before i can even face food!

    no. 8 should be within about 30 to 45 mins of a work out. again i don't think i could refuel IMMEDIATELY after a work out, being out of breath and all would have serious implications on my food to stomach ratio and the time it stayed there.
  • RunFarLiveHappy
    RunFarLiveHappy Posts: 805 Member
    I would say fairly decent - #5 and #6 are bunk though.

    #8 too because of the emphasis on "immediately"

    Agreed.
  • hadrianplott
    hadrianplott Posts: 28 Member
    yeah, well i didn't write it. and I kinda agree with some of the points ya'll made... But overrall, I like to try to stick to it.
    and by "immediately," not literally. But within thirty minutes after a workout I try to drink atleast a protein shake or something.
  • dieselbyte
    dieselbyte Posts: 733 Member
    Thaks for the share, but anything with the title "rules to live by" already raises a red flag as to its contents. There are definite issues with the "matter of factness" of some of the "rules".

    #1. Yes, lesser processed foods make it easier to hit macros and micros, while also allowing for more processed foods within a diet, but, theoritically, if one can hit their caloric, macro and micro goals through all processed foods, the body doesn't know nor care about the difference.
    #2. Why should I eat fruits and veggies with EVERY meal?
    #3. Why should I include lean protein with EVERY meal?
    #4. Yes.
    #5. Eating breakfast to "jump start" your metabolism has been debunked.
    #6. Meal frequency has been debunked.
    #7. Yes!
    #8. Post workout nutrition window for muscle protein synthesis has been proven to be optimal over a 24 hour period, NOT immediately or 30 minutes after a workout.
    #9. Yes, supplementation is secondary.
    #10. Optimal hours of sleep can vary depending on individual and the amount of REM sleep they get.

    Again, thanks for the share, but there is more than one way to achieve your goals.

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