Sport nutrition

Question
Im training to be on the football team, what diet do you suggest that will help me lose weight, help gain muscle mass, and build stamina? what should i eat/drink during and in between workouts? do you have a set mealplan for breakfast, lunch, and dinner? thanks

Answer
Hello Tim!

   Thank you for your nutrition question. There are many things you can do to lose weight, build muscle mass and build stamina.
 First of all, there is a great product on my website called Juice Plus(http://www.juiceblend.com)that can help you lose weight and stick with a healthy eating plan.  It contains the nutrients of 17 fruits and vegetables and has helped many of my patients with their goals.
 Another thing you should be doing is eating more whole foods such as oatmeal, brown rice, whole wheat bread, whole wheat pasta, fruits and vegetables.  These types of foods are known as "good" carbohydrates and provide you with a steady flow of energy that is needed for training and building muscle mass as well. Avoid soft drinks, fast food, and deep fried foods because they provide you with too many "empty" calories.
 The following is a sample meal/plan for the athlete that will show you what you should be eating and drinking throughout your day.

  Breakfast:
(Before Workout)
1 large hard boiled egg - 90 calories

2 slices whole wheat toast with thin smear butter - 200 cals
or Cottage Cheese with chives reduced fat 100g - 80 calories

1 apple - 47 calories
1 cup lipton ice tea with lemon

Snack:  1 cup mixed nuts(almonds, cashews, peanuts)

Lunch:

Grilled chicken sandwich on "whole wheat" bun
Baked potato
1 cup baked beans - 300 cals
Spinach salad
8 oz. bottle of Gatorade

Snack:

Low fat yogurt with oats or whole grain bagel with raisins

Dinner:

Pasta Salad made with a little olive oil & a little tomato sauce to flavour - 200 - 300 calories ( 250 average )

1 tin Tuna in water - 50 cals
1 cup steamed brocolli

8 oz. Glass of water with lemon slice.

Hope this help.  Wishing you much success.

-George Rapitis, Nutritionist
http://www.juiceblend.com  

1. Prev:Dehydration and lack of Fiber
2. Next:hello sir, can u tell...