Disregard above post, please. I run hard so I need to keep healthy.
I run Track, and there's nothing you need to worry about really. Assuming you train twice a day from Mon-Fri, once on Sat and Sun is rest, with at least 3 gym sessions per week, you shouldn't worry about much. You'll burn everything pretty quickly and what you don't burn you'll build up as muscle. I've got a doctor in Sports Medicine who helps me out and what he told me is that the most important things are the times you eat, water and vitamins.
Let's say you train like I do.
Mon-Fri - 4:30 PM - 6:30 PM - Afternoon training
Mon/Wed/Fri - 6:00 AM - 7:20 AM - Light 15min run and weightlifting
Tues/Thur - 6:00 AM - Moderate 30~40min run.
Sat - 6:00 AM - Moderate 45~50min run.
So your eating should be a little like this:
5:45 AM - Snack. It has to be one serving of grains.
8:00 AM - Breakfast (Anything is good, try to mix up proteins and carbs). Take your multi-vitamin.
10:30 AM - Snack. It has to be one serving of fruit.
12:00 N - Lunch. (You can eat anything here)
2:30 PM - Snack. One serving of fruit and one serving of grains.
7:00 PM - Dinner. Take your multi-vitamin.
On average, one 20oz bottle of liquid per hour while you are awake. You will only drink water, juice and milk. Try to at least drink 64oz of milk per day. No soda, 1 alcoholic drink is permitted per week. Depending on you blood analysis, you will take different doses of B
12 and Iron supplements. I take B
12 every two days and Iron on Mon/Wed/Fri, both 15 minutes before breakfast.
He told me to try to avoid fast-food, but if there is no other alternative it's no problem. Anything else is fair game.
8 hours of sleep per day. Does not have to be consecutive hours. I personally sleep 7 hours and nap 1 hour.
I'd also like to ask what events do you run? I run 200m, 400m and 800m.
Post has been edited 1 time(s), last time on Jul 2 2010, 10:21 pm by BeeR_KeG.
None.