Quick Nutrition Tips

[Splatoon]

I would appreciate any nutrition tips you guys have that I could incorporate into my diet relatively easily. I don't really belive in supplements/chemicals and my goal isn't to bulk up, just to increase my energy and general fitness. I've already started with the basics, adding spinach to my diet, cutting down on dairy etc., but any advice would he helpful. Thanks.

[Skinnyboy]

Whatever I eat, I eat it approx. 3 hours before I work-out.

I eat a good breakfast - toast (whole grain bread), fruit, coffee (no sugar), sometimes pancakes (good carbs on a hard day), sometimes oatmeal with dried fruit (no sugar, but a little milk). A good lunch (early afternoon) which can be almost anything but I always try to include pasta or potatos and limit the amount of fat. In the evening, nothing but fruit, granola or energy bars, and sometimes I treat myself with cookies or a chocolate bar. I always work-out at about 7 pm Mon. - Fri. because of my work schedule.

Lastly, I make sure that I'm well hydrated by drinking lots of water, starting early in the day. Then I drink more water after I work-out (it helps with recovery). As far as drinking water, I drink until I no longer feel thirsty. If I have to pee a few minutes before I train, then I believe that I'm well hydrated and ready to go.

Like you, I don't go for supplements and related stuff. Lots of sleep, a balanced diet, lots of water and paying attention to the little details of everything that's going on within (eg. stress, colds, muscle pain) is what works for me.

[DriveBy73]

By suppliments are you talking protien shakes and **** like that?
For energy I take a B12 complex and Ginseng as well as a multi-vitamin and glucosamine (though this is for my joints and ****).
Lots of times about 1/2 hour before my workout I will have a redbull or rockstar or what ever I feel like drinking at the time just for an extra boost....I've heard some people don't like that cause the caffine is known to dehydrate you but I always take a big bottle of water with me.

Since you ride your bike every day I doubt you need to lose the weight I do but so far this has been working for me.......hope maybe this was a bit of something that can help you =]

Oops I thought Skinny Boy was the topic starter LOL

[Nice ol' Rat]

A whey/casein powder should be considered a staple. It's tough to get one's protein requirements strictly from whole foods. A multi-vitamin is another staple. To consume optimal levels of certain vitamins, minerals, and anti-oxidants a multi is the best way to go. You'd have to eat a ****load of veggies and fruits every day to get what's needed being an athlete. A fish oil/epa-dha supp is pretty close to necessary due to the unbelievable benefits.

So, use protein powder, a multi, fish oil. And as long as you have your caloric intake dialed in, stay away from bad fats (transfats, too much saturated fats, etc.), get .8-1 g fo protein per lb of lbm, stay away from processed sugars for the most part, and drink lots of water throughout the day you should be good to go.

That's the simple primer.

[Splatoon]

Thanks for all the tips, I'll definetly try that protien shake. I'm ok with vitamins, but anything else that comes in a bottle makes me nervous. More water, more organic foods has been helping a lot.

[DriveBy73]

Thanks for all the tips, I'll definetly try that protien shake. I'm ok with vitamins, but anything else that comes in a bottle makes me nervous. More water, more organic foods has been helping a lot.

Give the ginseng a try, it is really good for energy and as an added bonus it ups your sex drive LOL