Attn: poohbear

[dEgeNeRaTe8211]

hi. i'm not really new to elite fitness...i stay mostly at the diet discussion board. anyways, i posted a thread there about a 40-40-20 diet i was considering. for like the past 2 to 3 months, i've been on a 40-30-30. well i play high level soccer and i'm active 4 to 5 times a week. i didnt really intentionally observe if my relatively low carb intake was negatively affecting my performance on the field. but if i could have been playing better with more carbs, i thought about increasing my carbs. so on the dieting board, keiko told me that you, poohbear, are a lax player and you're as active as i am so i should as you about what kind of diet you're on for your sport.

btw, i'm...
...14 yrs old
...5'1" or 5'2"
...115 - 120 lbs (depending on the time of day)
...dont have my period yet

 

[poohbear]

Sorry couldn't respond sooner

I'm in a different time zone than you, so I was probably sleeping when you posted.

Soccer is a wonderful game. I play rugby, myself. Anyhow, prior to my pregnancy, I consumed app. 3000 calories a day: 65-67C:18P:15-17F.

I ran 4-5/week; taught 7 aerobic and fitness classes and lifted 5/week, one body part a day. My calories (meals) were planned in advance, in anticipation for my daily activities. If I know that the next day was going to be a slow day, I adjust my intake. I was fortunate to have the time to count my calories, though.

I always ate a high carb dinner the night before an event. This help restore glycogen levels in the liver. If I had a fun run early in the morning I would eat a light snack (bananas, yogurt), then pig out afterwards.

My post-workout meals were most important to me. I made sure I had about 300 calories within 2 hours of my workouts.

Breakfast was big: 700-800 calories (oatmeal, breakfast burrito, cottage cheese or yogurt, fruit and a carb shake to make up the difference). It was hard to eat that much, but I got used to it after a while.

Lunch was lite at 500 calories

Dinner was about 600 calories (pasta, chicken, etc.)

The rest were divided for snacks and post workout (lifting) meal.

Water: spaced out throughout the day appr. a gallon.

You probably don't have the luxury of time, as I, but do the best you can. Tweaking your diet for optimal performance will take some time. Carb up the night before a game, so you don't have to worry about food coming back up during the game I'm sure you already know to keep hydrated as you play.

take care and happy kicking

 

[tripleV]

that's alot of fuel. you guys must be expending alot of energy!

 

[dEgeNeRaTe8211]

poohbear,
wow 3000 cals/day?? that seems like alot. my AMR is 1840 cals/day and i hit just about that. this summer i have had time to plan out my meals a day ahead and count up everything. during the school year, tho, i dont think i'm gonna have that luxury so i'm gonna make up a daily thing now while the summer is still on. anyway, so i have like six 300-cal meals throughout the day. do u think i should increase my calorie intake??
i have no trouble staying hydrated, as i drink at least a gallon of water a day.
and i have a post-workout meal as soon as possible...that meal consisting of high GI carbs and quick absorbing protein. i consistently have this post workout meal after weight training, but not after cardio. is this bad??
what kind of split do u have between protein, carbs, and fat??

warlobo,
yeah i'm back. i've been on the diet board since everyone says that diet is the most important thing to fitness and stuff...and that board discusses just that. but i think i am gonna start to frequent this board more than i have in the past. i've usually only been an observer of this board, but now i will participate. i'm surprised u remembered me!!

 

[poohbear]

65-67Carbs:18Pro:15-17Fat

I ate that much because I was pretty active. I weighed 150lbs w/ 14% BF, so my RMR + daily activity was already 2400cal. I then adjust the needed calories for purposeful exercise.

I had a post workout meal even with cardio sessions.

As for your intake, it looks ok to me. You can up it a little, but it's up to you. Since you're a growing gal and pretty active in your sport, you need to maintain a protein intake of around 115gPro daily and adjust the carbs and fat to fill in the rest.

The best thing you can do right now is experiment. It takes about 3 weeks to find out where your diet stands. Everything must remain consisten for the diet. The day before training, eat your regular diet and log results of training. Next week, eat high carb and log results of next day training. 3rd week, eat high carb, rest on training day and log results of training after day off. This experiment will tell you which type of foods are best for your engine.

 

[dEgeNeRaTe8211]

cool thanx for all the advice.
you've helped me out soooo much!!!