Okay i have field hockey conditioning tomorrow and i was wondering if i eat this then ill have enough energy - I wake up at 5:30 am Breakfast -eat breakfast at 6am -instant oatmeal with raisins ( its a B on here) - water bottle Lunch- eat lunch around 12 pm - turkey sandwich with american cheese ( 1slice) and mustard on whole wheat bread - small lays potato chip bag - some cantaloupe and like 5 grapes Snack- i eat this an hour and a half b4 fh so like 1 pm i eat this - orange - banana Then i have conditioning at 2:30pm -3:45 pm . We do sprints a lot but this practice we are doing some sprints and mostly playing field hockey . So is this enough or too much . Any suggestions if so . Please reply quick ! Thanks
Reason: Moved to fitness forum
I don't know how many calories that is, but that is nowhere near enough for a teenager who is this active. I'm assuming you will have dinner at some point? I understand not wanting to eat too much before exercise, but if you're going to wait a minimum of 1.5 hours before your field hockey, you can afford to eat more. Why are you counting out the grapes?? You're not really, are you? I hope not!
If I had breakfast at 6 and it was only a bowl of oatmeal, I'd be clawing at the walls by 12, and I'm not a teenager. You're also not eating enough protein. How about a midmorning snack of a couple of hardboiled eggs or something?
Its fine having something small before practice if thats what your stomach can tolerate. Ive done xc and track and sometimes I have to make sure I eat something small (with no fiber because with us runners it sometimes causes indigestion) an hour before or 2 hours if I couldnt get lunch in that day.
And I want to back up the 6am - noon. Sometimes I have a hard time eating breakfast so I skip it (yea i know, bad idea but im so accustomed to paying attention to my body on everything from hunger cues to possible muscle strains and when I know a wall of fatigue is going to hit or not). Sometimes the body just is accustomed to a different schedule, like sleep, eating, timely bathroom breaks, consistency.
I do not know how old you are, but I would hope that your post practice meals/snacks make up for whatever you may be deficient in before practice. Like linden said: your protein might be too low. Mine dipped real low in college because I wasnt paying attention to what I was eating and my hair went from normal to fine. It got real back at one point where my ankles swelled up and i didnt know what was going on. (I am also a vegetarian but that's no excuse to skimp on protein!)
Ok first off you already asked this question.
You need to eat much much more every single day and extra on field hockey days. This site is agaist kids starving themselves which you seem to have it in your head to do. All you have added is 5 grapes and some cantalope so under 100 more calories and this is already a starvation diet.
Until you write something like
Breakfast :Oatmeal with raisins and pecans two bannans and a glass of full fat milk
Snack - red pepper slices with hummus
Lunch - two turkey sandwhichs with cheese tommatoes onion sprouts mustard side of chips, a cup of cottage cheese with strawberries,
Snack 2 oranges a bannana and a handful of almonds
Dinner- chicken, pasta, peas in a creamy pesto sauce
Dessert - apple slices dipped in honey peanut butter with a glass of chocolate milk
Well Im not trying to starve myself , but I feel like I eat a lot already and I dont want to over do it. And i thought fruits had tons of sugar in them (idk thats what iv been told) so i try to load up more on those so i can get more calories in and still stay healthy and lose weight and have energy. Ill TRY and eat more but like i said it feels like im eating a lot or atleast way more than what i used to eat!
What are some good healthy foods that I can eat before practice that will not make me sick but give me energy?
Before practice (I ran xc and track so eating food that makes you not sick is my specialty), eat foods that you are comfortable with, do not try any new foods. Like if you dont eat chinese food every day dont eat it before practice or if pizza makes you feel bloated dont eat it before practice.
I dont know how intense your practices are but i would stay clear from high fiber foods a few hours before, it may cause indigestion as it takes longer to digest in your stomach.
Once again, if you are not a big eater in the morning, make up for it after practice. Your performance and body will thank you. If you feel more comfortable trying to get enough energy in before practice add liquid calories to your diet: chocolate milk(or soy), ensure, muscle milk (my university carried it), smoothies (once again, all the universities I've been to make their smoothies from real fruit and milk/soy).
I wouldnt drink gatorade before practice, after. The salt content could affect your performance, if you choose gatorade, water it down. (I have no idea how many times we were told this and people would get angry because they drank unwaterdowned gatorade and compete like crap).
Instead of just an orange or a banana before practice try the banana with peanut butter, granola bar (not the 100 calorie ones), crackers and peanut butter, crackers and nuts. Have the orange for breakfast instead.
Also, I know that the whole "6 grapes" thing is a big red light on this forum post, i also see it as a big red light, and I do not want to be another person to address it as a red light for eating disorder. But coming from a competitive background in running from highschool to D1 (and having nutritionist for a HS track coach and weekly team meetings about nutrition in college), I understand that you are trying to get enough energy before practice, but dont want to get sick. Honestly the best thing to do is practice and do trial and error on what works for you and what doesnt, every one is different.
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