Effective eating habits.

[canny]

Okay, Is what im currently doing ineffective and bad or can I tweak for better results? I have tennis practice(running cardio/agility drills and high speed points) everyday after school around 4pm-6pm. I get up in the morning and consume a protein/creatine shake made with 10oz milk(8pm). Assortment of vitamins(b12,fishoil,multi,probiotic) and water. During school I consume around 2 bottles of water with lunch around 12:30pm a chicken flatbread with pretzels. Then at around 3:40 I have a banana and diluted gatorade with water. I stay hydrated throughout practice. After practice I usually have a roastbeef/chicken sandwich and dinner later.

Well Im prettty inshape, 5,9 and weigh 128lbs at 17 years. Over the past 2 years I run everyday and Try to eat a balanced meal. Is there anyway I can maximise this system or add/reorder/take out anything. Do you think I should save the shake for after practice?

 

[Ducker]

The eating habits are fine really. What exactly are you trying to accomplish any specifics (gain weight, energy for tennis)? If you can take a shake at breakfast and Before practice would be best.

If you are paying for the vitamins you can save money there useless I would keep only the fishoil. The banana and diluted gatorade can be taken either during playing tennis or immidately after. I would sip on the gatorade while playing. The banana is not a good before workout food, better for after because of its high glyco index. Take a protein shake 1hr-30mins before tennis instead. You can keep the protein shake in the morning if you dont have time for a normal breakfast, otherwise I would have a normal breakfast-> eggs, drink plenty of milk. You can get rid of the creatine too its a waste of money. Not a big deal but no need to eat pretzels, Id get an apple or some fruit in that slot.

Just some quick suggestions from a recent college grad who has taken sports nutrition classes.

 

[OTMPut]

Your shape may not be because of your eating. It could be "inspite of" your eating and being 17 could mask a lot of things.

Try and eat more real and natural food. For example i would chuck the vitamins away and increase the plant, fruit and good quality meat content to source them naturally.

Make sure every calorie that goes inside counts. No garbage. It has to come with some nutrients.

 

[WildVolley]

I'd suggest eating real food for breakfast if you have the time. Eggs are good, as is bacon, fruit, a limited amount of cereal, and vegetables. You can hard boil the eggs beforehand if you are short on time, and you can eat steamed vegetables.

 

[syc23]

I play tennis 2-3 times a week and throw in 1/2 gym sessions aswell. At 34, I'm in the best shape of my life with 6% bodyfat, my build is more like Murray which for me is absolutely where I want to be.

My daily food intake consists of:

2 GLASSES OF WATER AS SOON AS I WAKE UP **very important to hydrate to replenish as you were fasting in your sleep**

Breakfast
Toasted bagel with 2 x scrambled eggs with ketchup
cup of tea with half fat milk + 1 sweetener

Mid morning snack
Apple or carrots

Lunch
Home made stir fry with boiled rice
(e.g. chicken, garlic + chilli)
or
Sushi

Mid afternoon snack
Banana or apple

Pre-workout meal
Cottage cheese + pineapple
or
Bagel + honey

Dinner
Grilled honey glazed chicken or beef
Green salad

Pre bedtime snack
Cottage cheese or 4 x boiled eggs (2 yolks)

I hydrate throughout the day with roughly at least 2 litres of water and a few cups of tea a day. During certain times of the year where I focus on more gym work, I may take some creatine and sub 1 meal with a protein shake but tend to avoid supplements as I enjoy cooking (even make my own sushi) and much prefer real foods.

Hope this helps

 

[canny]

Your shape may not be because of your eating. It could be "inspite of" your eating and being 17 could mask a lot of things.

Try and eat more real and natural food. For example i would chuck the vitamins away and increase the plant, fruit and good quality meat content to source them naturally.

Make sure every calorie that goes inside counts. No garbage. It has to come with some nutrients.

Nah im in shape I would say im not under eating or anything. I consume lots of carbs and protein for dinner and my doctor says im doing great for just turning 17. The vitamins im not paying for, my grandma is a health nut and lets me have free range whenever I go to her house.

Thanks for the help guys. Ill try to implement eggs into breakfast and have the shake after the practice? I cant really accomplish it before because of school. And im going for energy really I guess just trying to maximize my diet.

 

[canny]

Your shape may not be because of your eating. It could be "inspite of" your eating and being 17 could mask a lot of things.

Try and eat more real and natural food. For example i would chuck the vitamins away and increase the plant, fruit and good quality meat content to source them naturally.

Make sure every calorie that goes inside counts. No garbage. It has to come with some nutrients.

Really good quote though. ill remember this.

 

[Ducker]

Nah im in shape I would say im not under eating or anything. I consume lots of carbs and protein for dinner and my doctor says im doing great for just turning 17. The vitamins im not paying for, my grandma is a health nut and lets me have free range whenever I go to her house.

Thanks for the help guys. Ill try to implement eggs into breakfast and have the shake after the practice? I cant really accomplish it before because of school. And im going for energy really I guess just trying to maximize my diet.

You'll want the shake before pratice, banna during or after. You'll recover better and have more energy during pratice/matches. I think you can figure out a way to get the shake before, you are smart you'll figure a way around it. Bring the power in a shaker, and a bottle of water in ur pack at the end of the day and drink it in your last class.

 

[Ducker]

Oh and yea if your grandparents are shelling out for supplements then just continue to milk it. But really you wont see any differnce vitamens or not. There are a few things you can supplement but i forget which they are. Fish oil is one.

 

[salsainglesa]

whats been useful to me is counting my macro nutrients, and eating lots of fruits for carbs.
but you have to know the contents of your food. for me its easy, I eat mostly the same everyday.
Also you need to know your energy daily needs, and you can play with proportions.

FOR ME, its mostly eating lots of carbs... don't be afraid of them

 

[OTMPut]

whats been useful to me is counting my macro nutrients, and eating lots of fruits for carbs.
but you have to know the contents of your food. for me its easy, I eat mostly the same everyday.
Also you need to know your energy daily needs, and you can play with proportions.

FOR ME, its mostly eating lots of carbs... don't be afraid of them

carbs are ok, imo, as long as they do not come from refined, processed stuff (energy dense with little micro-nutritional value).

all my carbs come from fruits, nuts and vegetables only.

 

[canny]

Well.... I eat alot of almonds lol.. (Un salted). But I just told my mom to start stocking up on fruit. ill work the shake into practice. Is there any tradeoffs between using water over milk besides taste?

 

[Talker]

I like the two glasses of water first thing in the morning suggestion.
I take 20-22 ounces immediately after waking, I don't know if it's good.

For snacks I eat nuts, almost any kind except brazil and a lot of them.

Instead of pop, try green or black tea.

Try to substitute anything bad with something beneficial that you still enjoy.

You don't have to be perfect, after all part of life is being 'not good' all the time.

 

[canny]

I like the two glasses of water first thing in the morning suggestion.
I take 20-22 ounces immediately after waking, I don't know if it's good.

For snacks I eat nuts, almost any kind except brazil and a lot of them.

Instead of pop, try green or black tea.

Try to substitute anything bad with something beneficial that you still enjoy.

You don't have to be perfect, after all part of life is being 'not good' all the time.

Thanks talker. I stopped drinking soda altogether awhile back anyways hahaha.