Jul 19, 2007 1:33 PM
A growing runner in need of advice on protein/fat intake.
Hello everyone. I guess before I start stating my questions i'll begin by saying a few things about myself...
Right now i'm a 15 male who's 5ft 9" and currently ways 123 lbs. I'm currently training for cross country (running anywhere from 3.5-8.5 miles a day ontop of a tennis camp which isn't too rigorous 6 days a week.. avging 36 m per 6 days) and have found myself in a bit of a jam with a variety of things. After talking to my parents about what and when I should be eating they flat out told me... "If you're hungry eat, eat untill you aren't hungry any more, and eat what you feel like." This I know can not be right as eating just anything isn't exactly the best plan in the world.
I'm not worried about losing weight since in truth i'll be growing and I should be gaining weight as well as more muscle as my training regiment increases in the fallowing months. (Xc-indoor track-outdoor track) My dilemma is I don't know what the best way to go about gaining muscle mass is and if I should be taking in more protein as well as more fat.
Most people have suggested eating alot more protein and carbs which I can see as reasonable advice. I've recently started drinking whei protein shakes (Something around 1.5 cups of milk 2 cups of ice 1-2 servings of peanut butter and 1-2 whei servings along with a carnation breakfast pack.. it fills 1.5-2 large glasses) which offers me a lot of vitamins and minerals (anywhere from 40-70% of a variety of them) and offers alot of protein.
From the nutrition info on the back of the things i'm using though it seems as if whenever I up my protien intake I also up my fat intake. This is where I begin to question my diet. I know that fat is necessary for a healthy diet, but exactly how much do I need? After reading the info on the whei protein container it says I should have 1 gram of protein per 1 lb of body mass. Does their happen to be a formula like this for my fat intake??
Basically I guess i'm just questioning how much I should be eating and when. I'm currently running either in the morning (7 am) or in the afternoon (7pm) and my tennis camp is from 11 am-1 pm. I find myself barely feeling hungry ever. In truth I think I have forgotten what hunger feels like (as odd as that may sound) I've been eating a serving of cereal w/o milk in the morning and a glass of water when I run at 7 am than once I come back from my run I have my protein shake and another serving of cereal. Than I just rehydrate myself before tennis. After tennis though, when I should be feeling hungry for lunch I still feel no hunger so I have myself a granola bar filled with fruit, sometimes another protein shake or just a glass of diluted gatorade, and a salad with random veggies thrown on top. As I continue through my day I still barely get hungry (which i'm guessing isn't because i'm eating to much, just because I eat smaller bits of food, sort of like semi-meals before I get hungry) but I'll snack on some berries, some toast with jam maybe have an apple with peanutbutter. Than i'll eat my dinner (which always has 1 piece of meat, ie pork, chicken, or steak) and have one last protein shake, usually accompanied by some time of fruit, veggie, or carb and head to bed.
I figure this gives me a steady amount of fruit, veggies, carbs, and protein which is good. I just wonder if this is enough, if i'm over doing it on the whei protein shakes, and if the lack of hunger as well as the lack of feeling bloated is a good thing.
Just to sum things up incase any of you would like to skip the above post (which I admit is extremely long ^^) i'll just post some questions down here...
-How much fat/protein is necessary for a diet?
-Are there any ways of getting protein without fat as well?
-What ways are their to build muscle, and do they include eating substantial amounts of protein?
-How long should I wait till I eat after running on a normal day?
-What is the best snack for long lasting energy throughout the day??
Thanks for the help in advance!! I really appreciate it as I currently have few people to go to for information like this.
Right now i'm a 15 male who's 5ft 9" and currently ways 123 lbs. I'm currently training for cross country (running anywhere from 3.5-8.5 miles a day ontop of a tennis camp which isn't too rigorous 6 days a week.. avging 36 m per 6 days) and have found myself in a bit of a jam with a variety of things. After talking to my parents about what and when I should be eating they flat out told me... "If you're hungry eat, eat untill you aren't hungry any more, and eat what you feel like." This I know can not be right as eating just anything isn't exactly the best plan in the world.
I'm not worried about losing weight since in truth i'll be growing and I should be gaining weight as well as more muscle as my training regiment increases in the fallowing months. (Xc-indoor track-outdoor track) My dilemma is I don't know what the best way to go about gaining muscle mass is and if I should be taking in more protein as well as more fat.
Most people have suggested eating alot more protein and carbs which I can see as reasonable advice. I've recently started drinking whei protein shakes (Something around 1.5 cups of milk 2 cups of ice 1-2 servings of peanut butter and 1-2 whei servings along with a carnation breakfast pack.. it fills 1.5-2 large glasses) which offers me a lot of vitamins and minerals (anywhere from 40-70% of a variety of them) and offers alot of protein.
From the nutrition info on the back of the things i'm using though it seems as if whenever I up my protien intake I also up my fat intake. This is where I begin to question my diet. I know that fat is necessary for a healthy diet, but exactly how much do I need? After reading the info on the whei protein container it says I should have 1 gram of protein per 1 lb of body mass. Does their happen to be a formula like this for my fat intake??
Basically I guess i'm just questioning how much I should be eating and when. I'm currently running either in the morning (7 am) or in the afternoon (7pm) and my tennis camp is from 11 am-1 pm. I find myself barely feeling hungry ever. In truth I think I have forgotten what hunger feels like (as odd as that may sound) I've been eating a serving of cereal w/o milk in the morning and a glass of water when I run at 7 am than once I come back from my run I have my protein shake and another serving of cereal. Than I just rehydrate myself before tennis. After tennis though, when I should be feeling hungry for lunch I still feel no hunger so I have myself a granola bar filled with fruit, sometimes another protein shake or just a glass of diluted gatorade, and a salad with random veggies thrown on top. As I continue through my day I still barely get hungry (which i'm guessing isn't because i'm eating to much, just because I eat smaller bits of food, sort of like semi-meals before I get hungry) but I'll snack on some berries, some toast with jam maybe have an apple with peanutbutter. Than i'll eat my dinner (which always has 1 piece of meat, ie pork, chicken, or steak) and have one last protein shake, usually accompanied by some time of fruit, veggie, or carb and head to bed.
I figure this gives me a steady amount of fruit, veggies, carbs, and protein which is good. I just wonder if this is enough, if i'm over doing it on the whei protein shakes, and if the lack of hunger as well as the lack of feeling bloated is a good thing.
Just to sum things up incase any of you would like to skip the above post (which I admit is extremely long ^^) i'll just post some questions down here...
-How much fat/protein is necessary for a diet?
-Are there any ways of getting protein without fat as well?
-What ways are their to build muscle, and do they include eating substantial amounts of protein?
-How long should I wait till I eat after running on a normal day?
-What is the best snack for long lasting energy throughout the day??
Thanks for the help in advance!! I really appreciate it as I currently have few people to go to for information like this.
