Sports
Let’s Eat...Healthy!
Just because summer is over doesn't mean you have to go back to unhealthy habits.
I've written several articles . I’ve also written about . Whether it’s readers, clients or friends, I always get the same question: “What should I eat?”
I put together an example of a diet that will help you lean out and eat clean. You may need to adjust the portions depending on your weight.
Upon Waking
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- BCAA's and Glutamine, put your body in an anabolic state
- Water
Breakfast
- 3-6 egg whites and 1 whole egg (cook w/ oil, not butter)
- 1 cup oatmeal
- 1 grapefruit or 1 orange...rotate so you don’t get bored
- Multi-vitamin
- Water
Snack
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- 1 cup cottage cheese or Greek yogurt
- 1 cup of raw vegetables or fruit
- Water
Lunch
- Chicken breast
- 1 cup broccoli
- 1 piece of whole grain bread
- Water
Snack
- Greek yogurt or soy protein, protein powders are controlled calories.
- 1 cup of vegetables
- Water
Dinner
- Fish
- Sweet potato
- Salad...only greens/vegetables, oil based dressing
Things to keep in mind:
** Water throughout the day
** BCAA's and Glutamine immediately before and after workout
** Sugar immediately after workout (simple carbs)
** Protein within 15-20 minutes, preferably whey with low cholesterol
You can still have coffee, but cut back and try to avoid the fancy coffee drinks that have a ton of calories.
Find ways to stay with the diet but also to keep it tolerable. Instead of broccoli, you could do green beans. Learn to season. Try Thai green beans are very easy and take literally 10 minutes or less to prepare. Do you have a wok? Fresh garlic, sea salt, cayenne pepper, lemon, lime, these are things you can throw in to keep the food from being too bland.
Plan ahead. If you know that you’re going to be busy tomorrow cook up four pieces of fish instead of two that way you have lunch or dinner ready for tomorrow. One of the best pieces of advice I’ve ever been given was this: “if you fail to plan, you plan to fail.”
I am not a dietician or nutritionist but I do know something about sports nutrition, and I not only study nutrition but practice what I preach. If you’re looking for some ideas you should also check out Chef Aaron’s recipe for "Seared Sea Scallops on Cucumber Discs featuring an Arugula Salad with Strawberry Ancho Vinaigrette."
