Wrighty_1988
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Registered: 30th Jun 06
Location: South Yorkshire
User status: Offline
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quote:
Originally posted by drax
Im currently taking whey protein of some sort, its downstairs cant remmeber what
and just started on CEE + N2o, Ngorge.
my daily diet is something like this, altho ive not got around to eating tuna as im not a fan of fish and this is an obstical i need to overcome.
Breakfast
Bowl of Porridge
Muller Light Yoghurt
ON Whey Shake (Milk)
Banana
Creatine
Mid Morning
Tuna Salad Sandwich
Apple
Lunch
Tuna/Chicken/Ham and Sweetcorn Salad
Rice
4 Ham slices
Apple
Mid afternoon
Chicken breast/Slices
Wholemal Pitta/Fajita Wrap
Fruit Portion
Dinner
Chicken Breasts/ Steak/Turkey/Pork
Rice/Rice Pudding/Fajita Wrap/Pitta/Baked beans
Sweetcorn or other veg
Salad
Creatine
Post workout
ON Whey Shake (Water)
9.45pm approx
6 Boiled Egg Whites
1/2 Yolks
Ham slices
1.5 Pieces Wholemeal Toast
Pre bed
Glass of Skimmed Milk
Also, im taking about 3-4 litres of water a day maybe more
Whats with eating at 9:45pm, your body metabolism dramatically decreases at 8ish onwards. Why not instead buy some of that protien that takes hours to be absorbed. It then saves you the carbs.
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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quote:
Originally posted by drax
Im currently taking whey protein of some sort, its downstairs cant remmeber what
and just started on CEE + N2o, Ngorge.
my daily diet is something like this, altho ive not got around to eating tuna as im not a fan of fish and this is an obstical i need to overcome.
Breakfast
Bowl of Porridge
Muller Light Yoghurt
ON Whey Shake (Milk)
Banana
Creatine
Mid Morning
Tuna Salad Sandwich
Apple
Lunch
Tuna/Chicken/Ham and Sweetcorn Salad
Rice
4 Ham slices
Apple
Mid afternoon
Chicken breast/Slices
Wholemal Pitta/Fajita Wrap
Fruit Portion
Dinner
Chicken Breasts/ Steak/Turkey/Pork
Rice/Rice Pudding/Fajita Wrap/Pitta/Baked beans
Sweetcorn or other veg
Salad
Creatine
Post workout
ON Whey Shake (Water)
9.45pm approx
6 Boiled Egg Whites
1/2 Yolks
Ham slices
1.5 Pieces Wholemeal Toast
Pre bed
Glass of Skimmed Milk
Also, im taking about 3-4 litres of water a day maybe more
Thats what im talking about! Thats how you build yourself up.
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Craig W
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Registered: 31st Oct 00
User status: Offline
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Wrighty, the body doesn't know what time of day it is. His 9.45pm meal is his PPWO (post post workout meal). If you train late in the day your body still needs the nutrition to re-fuel and re-build. His PWO meal is a protein shake in water so his next meal needs to be high in protein and carbs, if anything he could be eating more at this time. Post workout nutrition is the most important of the day imo.
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corsa5dr
Member
Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
User status: Offline
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quote:
Originally posted by drax
Im currently taking whey protein of some sort, its downstairs cant remmeber what
and just started on CEE + N2o, Ngorge.
my daily diet is something like this, altho ive not got around to eating tuna as im not a fan of fish and this is an obstical i need to overcome.
Breakfast
Bowl of Porridge
Muller Light Yoghurt
ON Whey Shake (Milk)
Banana
Creatine
Mid Morning
Tuna Salad Sandwich
Apple
Lunch
Tuna/Chicken/Ham and Sweetcorn Salad
Rice
4 Ham slices
Apple
Mid afternoon
Chicken breast/Slices
Wholemal Pitta/Fajita Wrap
Fruit Portion
Dinner
Chicken Breasts/ Steak/Turkey/Pork
Rice/Rice Pudding/Fajita Wrap/Pitta/Baked beans
Sweetcorn or other veg
Salad
Creatine
Post workout
ON Whey Shake (Water)
9.45pm approx
6 Boiled Egg Whites
1/2 Yolks
Ham slices
1.5 Pieces Wholemeal Toast
Pre bed
Glass of Skimmed Milk
Also, im taking about 3-4 litres of water a day maybe more
That looks identical to my diet  
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SetH
Member
Registered: 15th Jul 01
User status: Online
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there is only one answer....
GEAR
you know you wanna 
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corsa5dr
Member
Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
User status: Offline
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^
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Melville
Member
Registered: 4th Jun 03
Location: Newcastle upon Tyne
User status: Offline
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Dont buy all that branded pro max and maxi muscle shit. Have a look at www.myprotein.co.uk
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corsa5dr
Member
Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
User status: Offline
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Optimum Nutrition and Prolab stuff is the best I have tried. Reasonably priced too.
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RyanSxi
Member
Registered: 26th Jul 06
User status: Offline
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whats the best suppliment for me to take after a game of football/after 2 hours of training? all this stuff confuses me lol
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AdZ9
Member
Registered: 14th Apr 06
User status: Offline
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this thread is intriguing, making me want to start training again. Used to quite a lot, then had some problems and had to stop for ages, but eating habits stayed (not fully but still to much for a normal day) so put on like 1/1.5 stone of fat on, need to burn that off first :-(
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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quote:
Originally posted by RyanSxi
whats the best suppliment for me to take after a game of football/after 2 hours of training? all this stuff confuses me lol
I've just done a leaflet for some uni work on refuling after exercise, its for cyclists but can be applied to football, i'll copy the text out of the leaflet;
Why refuel after exercise?
During exercise your muscles use up energy from food as exercise depletes the muscles of glycogen, the storage form of carbohydrates. This process is not very efficient and much of the energy is converted into heat.
The body can only operate efficiently at a narrow temperature range and so it takes steps to cool down by sweating. The sweat then evaporates and cools the body. This usage of carbohydrates for energy and the dehydration caused by sweating means that after exercise both food stores and fluids need to replenished. If not it can have adverse effects on the cyclist and result in fatigue and a sluggish performance in future competitions, and contribute to a decline in overall athletic performance, as research shows that consuming carbohydrates after a hard workout rebuilds worn muscles and primes the body for the next training session or competition.
When to start refuelling?
Research suggests that the rate of glycogen re-synthesis can be 45% slower if an athlete replenishes their carbohydrate stores 2 hours after exercise compared to straight after. After exercise the activity of the enzyme glycogen synthase increases due to the depleted glycogen stores. This enzyme promotes glycogen formation and storage in the cells. 2-4 hours after the end of exercise the concentration of the enzyme is at its highest, it then drops to normal levels within 24 hours. In this 24 hours there is no difference between the body’s use of complex and simple carbohydrates, although the complex carbohydrates are found in healthier foods such as pasta, rice, wholegrain products and fruit so it is advise to get the carbohydrates from these foods.
What to use as fuel?
In order to replenish glycogen stores efficiently, the cyclist needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. This is indicated by a food’s Glycemic Index( GI) the faster and higher the blood glucose levels rise the higher the GI. Glycemic load (GL) is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size. High GI foods are what are required for cyclist’s after training especially if competing shortly after, foods such as; cereals, rice cakes & baked potatoes are health and have a high GI, however the relevant amounts must be eaten to reach a high GL, Baked potatoes for example maintain a high Gl level with a regular portion, i.e a single baked potato.
Amounts and examples
Aim to consume about 1-2g carbohydrate per kg body weight within the first 1 - 2 hours after exercise. If you are doing only light exercise then 50g carbohydrate should be enough
(see over leaf for examples of food amounts containing 50g of Carbohydrates)
Protein is also important for refuelling after exercise. Protein stimulates the action of insulin which helps transport glucose from the blood to the muscles, enhancing glycogen replacement and helping repair muscles. More recent research has shown that combining protein with carbohydrate in the two-hours after exercise, nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is four grams of carbohydrate for every one gram of protein. Eating more protein than that, however, has a negative impact because it slows re-hydration and glycogen replenishment.
There is research showing that athletes who refuelled with carbohydrate and protein had 100 % greater muscle glycogen stores than those who only had carbohydrate. Insulin was also highest in those who consumed the carbohydrate and protein drink.
Protein has other important post-exercise qualities. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.
Fluids & electrolytes
Pure water is not the best way to restore fluid levels, because it dilutes the salts inside the body's cells and interferes with their chemical functions. This can lead to water intoxication. Electrolyte drinks containing sodium and potassium salts are used to replenish the body's water and electrolyte levels after dehydration caused by exercise. Potassium rich foods such as bananas and oranges can also be used to help replace lost electrolytes, but as fluids also need replacing sports drinks are idea for doing both at the same time. This is important, because as muscle contraction is dependent upon the presence of calcium , sodium , and potassium Without sufficient levels of these key electrolytes, muscle weakness or severe muscle contractions may occur.
(couldn't get the table to appear)
Hope that helps.
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antonOO2
Member
Registered: 17th Sep 02
Location: Midlands
User status: Offline
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When taking supplements ,make sure you get it right.Taking these high carb mass gain products and not trainging enough will leave you disapointed.
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RyanSxi
Member
Registered: 26th Jul 06
User status: Offline
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cheers for that carl, from that i would say that a potato with tuna after a 2 hours training session or a 90 minute match would be a good meal?
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antonOO2
Member
Registered: 17th Sep 02
Location: Midlands
User status: Offline
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Coventry City feed the Youth team Jacket potato ,Tuna and beans before and after agame.Obviously it varies sometimes .Chicken rice Etc.But that is the preferred meal.
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Carl
Member
Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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YEah best just to try it and see if it suits you, there is alway contradictorary research in this field it seems so tends not to be any set in stone answers, never will be as everyone is different and all sports are different etc.
This is more true for protein drinks etc, lots of research for and just as much against, (not against just dismising they help) Alot suggest that excess protein converts in to carbs and fats. But how does an individual know at what level they are exceeding THEIR own protein levels?! Personally i think even if they are useless they help psychologically as trick of the mind, buts thats just a personal view point.
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RyanSxi
Member
Registered: 26th Jul 06
User status: Offline
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it's all so very confusing to me lol. i want to rebuild etc after football and make sure i lose some fat but not muscle.  lol
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antonOO2
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Registered: 17th Sep 02
Location: Midlands
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protein converts in to carbs and fats
Im not sure about thsi commment but your body cannot store proteins but can turn carbs to fat ,which is stored.So you have to get the balance of just the right ammount of Carbs but at the same time need to Get protein source about 5-6 times a day.The hard part is not taking in to many carbs each time you consume protein.For example USN muscle gain contains about 40g protein ,40g carbs.Whereas there Pure protein shakes contain about 30g protein 2.9g carbs.So obviously you would get two different results.Dont just look at protein contant in products.
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antonOO2
Member
Registered: 17th Sep 02
Location: Midlands
User status: Offline
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quote:
Originally posted by RyanSxi
it's all so very confusing to me lol. i want to rebuild etc after football and make sure i lose some fat but not muscle. lol
Thats exactly what a football club wuld want from there diet.Jacket with tuna is a winner in you situation i think.
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Carl
Member
Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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quote:
Originally posted by antonOO2
protein converts in to carbs and fats
Im not sure about thsi commment
Just had a look to make sure i wasn't making stuff up in my head!
Any excess protein in the diet is transformed (metabolised) into carbohydrates (gluconeogenesis) or fat.
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antonOO2
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Registered: 17th Sep 02
Location: Midlands
User status: Offline
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Is it the excess amino acids that turn to fat?
I take back my comment though in theory yes excess protein would lead to excesas amino acids so inturn fat
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jay kay
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Registered: 22nd Jan 06
Location: West Midlands
User status: Offline
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Afterdoing some more research on excess protien the findings are rather suprising
Because the body is unable to store it, excess protein is broken down and converted into sugars or fatty acids. The liver removes nitrogen from the amino acids, so that they can be burned as fuel, and the nitrogen is incorporated into urea, the substance that is excreted by the kidneys. These organs can normally cope with any extra workload but if kidney disease occurs, a decrease in protein will often be prescribed.
Excessive protein intake may also cause the body to lose calcium, which could lead to bone loss in the long-term. Foods that are high in protein (such as red meat) are often high in saturated fat, so excessive protein intake may also contribute to increased saturated fat.
Some suspect excessive protein intake is linked to several problems:
* Overreaction within the immune system
* Liver dysfunction due to increased toxic residues
* Loss of bone density, frailty of bones is due to calcium and glutamine being leached from bone and muscle tissue to balance increased acid intake from diet (blood pH is maintained at around 7.4). This effect is not present if intake of alkaline minerals (from fruits and vegetables, cereals are acidic as are proteins, fats are neutral) is high. In such cases, protein intake is anabolic to bone. [3]
It is assumed by researchers in the field, that excessive intake of protein forces increased calcium excretion. If there is to be excessive intake of protein, it is thought that a regular intake of calcium would be able to stabilize, or even increase the uptake of calcium by the small intestine, which would be more beneficial in older women.[1]
[Edited on 22-01-2007 by jay kay]
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antonOO2
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Registered: 17th Sep 02
Location: Midlands
User status: Offline
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I was always told that protein didnt turn to fat .The internet is full of so many different opinions.
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jay kay
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Registered: 22nd Jan 06
Location: West Midlands
User status: Offline
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The above info is from wikipedia so i guess its reliable. The best thing to do is to use www.bodybuilding.com and work out how much protien/calories you need that way you know what your recommended intake is. Also you find people often eat he right foods yet dont excersise right. To begin with i was like this.
Nutrition calculators http://www.bodybuilding.com/fun/bbinfo.php?page=NutritionCalculators
[Edited on 22-01-2007 by jay kay]
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Ojc
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Registered: 14th Nov 00
Location: Reading: Drives : Clio 197
User status: Offline
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I eat
Breakfast
1 x Bowl of Sheddies
Lunch
2 x Ham & Cheese sandwiches
2 x Flapjack
1 x Apple
Dinner
1 x Fish Fingers & chips
Will I get fat?
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antonOO2
Member
Registered: 17th Sep 02
Location: Midlands
User status: Offline
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Ollie that sounds just right to keep that lovely shape of yours.and that tight bum i saw that toilet picture
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