Nutrition

Check out the meal plan I follow.

It might give you some ideas to incorporate into your current training program.

I don't follow it like a robot but important things to take into account are:

• No alcohol at all.... Ever!!!
• Eat at least (4 times a day)
• Don’t eat crap! e.g fast food or energy drinks.
• Get at least 8-9 hours of sleep a night.
• Drink lots of water all day, everyday.

Nutrition Goals 

Weight maintenance:

•      No weight loss because im already skinny...

•      Weight gain should be minimal and directed towards muscle tissue weight gain.

•      Provide adequate energy for tissue repair without increasing weight

•     Provide adequate energy throughout a training session to maximise performance

 

Meal Plan Training Days:

Pre-training meal breakfast:

• Aim to eat 2 hours before training
• Carbohydrate rich
• Low GI
• Avoid foods that cause GI upsets, feelings of heaviness
• Low fat and protein
• 600ml water minimum

Examples:

1.     60grams Uncle Toby’s Traditional Oats + 1 Cup skim milk + mixed berries

2.     1 x 220g tin baked beans + 1 slice of whole grain toast + 1 piece fruit

3.     2 slices raison toast with margarine + 1 piece of fruit + small low fat yoghurt

Introduce a quick snack from the ‘during training snack list’ if you are still hungry or breakfast was longer than 2 hours before training

During training 4 hours:

• Carbohydrate rich
• High GI
• Avoid fat and protein
• Avoid excess volumes
• 1 snack every hour or 2 snacks every 2^nd hour
• 1 Litre of water minimum

Examples:

1.     1 x piece fruit

2.     1 x slice white bread with jam

3.     ½ cup nutri-grain/cereal

4.     Handful jelly beans

5.     1 x small juice popper

6.     200ml sports drink

7.     1 x fun size chocolate

8.     4 x vita-weets with butter and vegemite

9.     1 row of rice crackers

10. 2 x rice cakes with peanut butter

After Training:

• Eat within 30mins of finishing training
• High carbohydrate
• High Protein
• Low Fat
• Try to include a liquid food
• Can be divided into 2 smaller meals and eat within 30mins and 60mins of training
• 600ml water minimum

Examples:

1.     1 bread roll + 1 tin tuna + salad + handful of nuts + 1 boiled egg

2.     6 Vita-Weets +  3 slices of low fat cheese + vegemite/jam + 1 piece of fruit + handful of nuts + 1 sports sustagen drink

3.    Up and Go (or other milk-based drink) + 4 Vita-Weets with cheese and tomato + handful nuts + 1 aussie sports bar

Dinner:

• Protein rich
• Carbohydrate rich
• Low fat

Include 120-150g lean meat/chicken/fish + 2 Cups worth of either: pasta, rice, potato, pumpkin, or corn + salad/coloured vegetables

Evening Snack:

• Moderate carbohydrate and protein
• Low fat

Examples:

1.     Small tub custard with mixed berries

2.     2 Scoops ice cream

3.     Fruit and low fat yoghurt

4.     Small piece of apple crumble