am i eating right for what i do?

[otispunkmeyer]

me n my friends here at uni have decided to go enter the world champs for speed lifesaving.

now we have the qualifying times but wanna improve.

i wanna step my game up, more training and eating right. i dunno what to eat or whether im eating enough or eating too much. if i put like a idea of what i do and what i eat will some one be able to give me some comments?

typical week of exercise:

swimming 3-4 times a week, 4-5 hours total, avg 3000m per hour
break dancing 2-3 times a week, 4-6 hours total
Hour of Power (small weights, lots of reps, to music) 2 times a week, 2 hours total

so thats at most 13 hours of moderate to heavy exercise per week. and it covers cardio and core strength mainly. its not massive amounts, but its all i have time for because i also have a degree to work toward as well (plus speed lifesaving is way down on seriousness compared to say swimming, the level of fitness and speed just doesnt come close for the majority of participants)

now for the food. typically

breakfast - 1 mug o tea (2 sugars) + 1 bowl of corn flakes
snacks - banana or apple

lunch - soup/beans on toast/noodles/ or mostly meat based sandwich with sides of apple, yoghurt, a few crisps (chips for Americans). some times have fried egg sandwiches. cheese is involved somewhere too.

snacks - same as above

dinner - at least 1 pasta dish in a week, 1 pizza usually at weekends, but mostly meat based.... either chicken (skinless breasts x 2), pork or beef, usually have chips (fries) or potatoes with them and some veg. oh yeah and at least one fish dish a week too (tuna steak or Cod)


extras - bread is always white, if dont drink tea (2 sugars) im drinking squash or sometimes pure apple/orange juice (though i am a student and buying these is a lot more expensive than buying a bottle of cordial) sometimes just have cold water for workouts

i know i have too much sugar, i have an incredibly sweet tooth, but the benefit of being totally poor means i do not buy things like buscuits, sweets, soft drinks very often.

am i kinda on the right track?

 

[skace]

If you want to get ridiculous about what you eat you could turn to high energy items like tuna and salmon. But outside of that there shouldn't be an issue with what you eat. If you need additional energy, improve your breakfast, if you are looking to cut some weight, kill the sugar. Do yourself a huge favor either way and get rid of white bread / white pasta unless you have a wheat allergy.

 

[SociallyChallenged]

Look at my sticky at the very top of this forum. It has info about diet, which is good regardless if you're losing weight, gaining weight, or maintaining.

Originally posted by: skace
If you want to get ridiculous about what you eat you could turn to high energy items like tuna and salmon. But outside of that there shouldn't be an issue with what you eat. If you need additional energy, improve your breakfast, if you are looking to cut some weight, kill the sugar. Do yourself a huge favor either way and get rid of white bread / white pasta unless you have a wheat allergy.

Also, are you referring to fresh fish or canned fish? If you're talking about fresh fish and talking about "high energy," I would assume you're talking about eating the fatty skin too (for omega-3 fats, etc). Just thought I should mention that the skin of the fish is where the majority of the contaminants are found. I honestly wouldn't eat fish skin very often. Without the skin, neither is really "high energy," just high protein.

 

[Koing]

OP you don't seem to eat enough. If you feel that you have enough energy then thats good.

Bread is a ropey food sauce. Change it to have sweet potatoe with tuna with some light mayo. MUCH better food option.

Make sure you FINISH eating 60-90mins before you train. By this I don't mean a HUGE meal I mean something small like a jacket potato/ sweet potato with some tuna. Or some pasta, meat and vegetable, about a half portion. Make sure you eat 20mins after you train also. Your body is much more suspectible to dealing with carbs pre and post training.

Koing