The Importance of Food and Training. Part 4
I have put together a list of some of the better protein food you can eat daily. The list can be huge. I have used the more common ones to keep the list short.
• whey and other protein powders (supplements found in health food stores)
• chicken breast
• turkey breast
• salmon
• tuna
• cottage cheese
• swordfish
• haddock
• lean ground turkey
• round steak
• sirloin steak
• lean ground beef
• eggs
• pork
• crab
• lobster
• shrimp
Here's a list of complex carbohydrates foods.
• Spinach
• Whole Barley
• Grapefruit
• Turnip Greens
• Apples
• Lettuce
• Buckwheat bread
• Prunes
• Oat bran bread
• Dried apricots
• Zucchini
• Oatmeal
• Pears
• Asparagus
• Oat bran cereal
• Plums
• Muesli
• Strawberries
• Oranges
• Cabbage
• Brown rice
• Yams
• Celery
• Multi-grain bread
• Carrots
• Cucumbers
• Pinto beans
• Potatoes
• Low fat yogurt
• Soybeans
• Skim milk
• Lentils
• Broccoli
• Navy beans
• Garbanzo beans
• Brussels
• Sprouts
• Cauliflower
• Kidney beans
• Soy milk
• Lentils
• Onions
• Whole meal bread
• Split peas
How much should you be eating in each meal?
We have covered the idea of eating around 6 meals a day, and the benefit s of eating often. Obviously if you are eating huge plates of food for each of these meals you are going to end up massive. Many people like to count calories. I find this very time consuming and it means having to learn what foods have what calories in them. I prefer to use a very simple system of using portions. A rule of thumb is using your fist size as one portion.
I would use one portion (fist size) of protein and one portion of carbs per meal.
We are all different and so each of us will respond differently to the same amount of food. The key is to learn about how your body works.
Protein feeds muscle and carbs gives us fuel. The protein should remain constant with your meals. The one you play around with is the carbs. If you are overweight then have around ½ a fist size. If you are thin then have around 2 fist sizes of carbs. If you are average then one of each. You will need to experiment with this and you will, in quite a short time, learn how much you should be having to get the desired results you want.
With all eating plans it is trail and error. If you stick exactly to what the author of one diet says, then you have to have the same genes as they have to get the same results. Use common sense. You are you and so you will be slightly different. I will cover this more as it is such an important part of your lives as to how we will look and feel. It all revolves around the food we eat.
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