An athlete should eat Protein and lots of it!
RULE: Eat around 1 to 1.5 grams of protein per pound of bodyweight during a period of heavy training. An increased level of training, such as a track season, requires higher levels of protein. Proper protein intake will help your recovery, thus also help your muscles, thus also build your strength, which will in great likelihood translate into greater speed. So for someone that weighs 150 pounds they should consume 150-225g of protein everyday.
What to eat/drink:
- chicken
- eggs
- fish
- beef
- turkey
- Bison
- pork
- venison
- elk
- bear
- giraffe
- crocodile
- pterodactyl
- drink milk
Try this: when you eat meat at any meal of the day, try to double the amount until the end of the season. I am willing to bet you will see quick gains, as this will bring you closer to the 1-1.5Grams of protein per day.
Perhaps you are opposed to consuming animals. Okay, simple solution: eat a variety of beans or nuts, and if you allow it, fish. Dairy might also be a good place to look. You may also look into finding a protein powder to give you adequate levels of daily protein intake. They make some that have no product or byproduct of animals. I own a protein powder made of garbanzo beans...almond chocolate flavored...nasty, but it does the job.
About Supplements:
- it is always a better idea to get your diet from real food, but that is often hard when you look at our schedules. So sometime it is very smart for us to use them.
- protein powder- I personally recommend Isopure, but I believe Optimim Nutrition brand products are a good place for people to start; they are low in price, decent quality, and not too bad in the taste department either
- protein bars- Good, in moderation
- Amino acids- basically that's all that proteins are, because Amino Acids are the building blocks of protein. Supplementation with these can do awesome things, but of course do your own research! When purchasing, look for Branch Chain Amino Acids (BCAAs).
- Glutamine- I have *never* seen a bad thing about Glutamine anywhere, but that does not mean that it does not have potential side effects, so do your own research before purchasing. However, you may not find a more important amino acid for your recovery as an athlete. You will never know what glutamine does, because it gives you no feeling other than returning your body to a state of balance after a workout. So, basically glutamine helps you feel "normal" after a workout. This feeling should not be undervalued.
- I do not recommend GNC, based on price alone.
- I am not sure what to think of specialty supplement stores (ie, Max Muscle). Some athletes have told me of shady dealings, and many of the employees and stores like that might have an agenda to push, or a specific product to sell that may not be appropriate for you.
- I would recommend a site like www.dpsnutrition.com; they tend to have the lowest prices (even after shipping costs), and until recently the site was fairly advertisement-free. I recommend just getting on, finding your protein, your Branch Chain Amino Acids, and your Glutamine and getting out.
Coach Nack
