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Nutrition Diet, supplements, weightloss, health & longevity

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Old 04-19-2007, 09:09 PM   #1
Max Seid
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Recently I've felt a lack in my stamina throughout the day. I usually start off my day with a coffee and it usually keeps me going up until my work out, but I slowly feel myself start to crash. If I really need to wake up I'll usually have another coffee. I stay away from energy drinks as much as posssible. Recently my body has just really hated coffee and when I have it, it almost makes me more tired than awake. Does anyone have any recommendations as to how I can increase my energy levels?
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Old 04-19-2007, 09:14 PM   #2
Kevin McKay
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Have you tried crack? Haha

What does your daily food intake look like?
macro nutrient ratio's?
carb sources?

I personally have found IF to be a huge jack in the energy department.
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Old 04-19-2007, 10:00 PM   #3
Max Seid
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Haha, actually I have and it wasn't enough...just kidding. Here is what my daily diet looks like:

Breakfast: Bowl of oatmeal, blackberries, almonds, whey protein shake.

Snack: Zone bar, 10 almonds.

Lunch: Turkey or tuna sandwhich on whole wheat bread, cheese, vegetables if I can, and an apple.

Snack: Depending on the day I will eat another zone bar before my pre work out.

Pre workout (1-2 hours before): Oatmeal, berries, almonds.

Post work out: I have been experimenting between muscle milk (or the equivalent with food) or a gatorade mixed with a scoop of whey protein.

Dinner: Decent portion of chicken or lean beef, steamed vegetables or a salad, and a baked sweet potato or fruit.

I have been playing lacrosse for my college so my diet has someone changed as the season has progressed. I am getting back into more of an off season training regiment with crossfit now and am looking to adjust my diet.
Feel free to critique. Thanks.
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Old 04-19-2007, 10:26 PM   #4
Jordan Glasser
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I've struggled with this one before, but....Are you getting enough sleep? All the right eating in the world, coffee, energy drinks, and crack will still leave you tired if you aren't getting enough sleep!

I struggled with this 2 months ago. Used caffeine, energy drinks, and whatever elixir that promised energy. But it wasn't until I quit caffeine and energy drinks (sugar free of course) and made sure I got my sleep did I turn it around.

I have since gone paleo, and feel even better. I am not suggested you need to do so to have more energy, but I would critique those zone bars in your diet. Real food would be a much better alternative for snacks.

The first week off of caffeine was a sleep fest, but once it was over, I felt so energized, it was great!

Hope this helps,

Jordan
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Old 04-19-2007, 10:29 PM   #5
Kevin McKay
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I would recommend using more paleo guidelines when selecting carb sources and see how you feel. Allot of people here have had really good luck with a paleo/zone combo. Zone macro rations with paleo quality guidelines.

Here is some simplified paleo/zone[ish] info http://www.simplefit.org/nutrition.html
Just adjust the foods to be in zone rations most are pretty close already.

I would also look at implementing IF but you may want to wait till you have everything else in line.

Cheers
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Old 04-19-2007, 10:42 PM   #6
Max Seid
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Kevin, my only problem with following paleo is that I am a college student and being on budget, it is quite hard for me to always have the right foods all the time. I had started doing zone along time ago and found that I had just lost a ton of weight even though my strength increased. I'm just curious as to both what and where I should make increases in my diet so that I maintain weight opposed to losing. I upped fats tremendously a while ago, but I got real tired of eating almonds and extra olive.
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Old 04-20-2007, 05:01 AM   #7
Sarena Kopciel
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Max, avocados and olives are both great fat sources and relatively reasonably priced!
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Old 04-20-2007, 06:20 AM   #8
Max Seid
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Thanks for the input everyone
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Old 04-20-2007, 07:28 AM   #9
Daniel Miller
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Max,

I disagree with Kevin on the carb selection, and think you choices are fine. However, I'd suggest seriously increasing your kcal content. I played D-II Lacrosse and also climbed/x-fitted while I was in college...I don't think i would have had much energy either with your current diet.

I'd say
-up the oatmeal
-add eggs to breakfast & ditch the whey
-add some flax oil to breakfast
-ditch the zone bar, add more almonds, and fruit.
-your sandwhich x2 or 3 at lunch. add almond butter+fruit for desert
-go for an "Organic bar" or a Greens + bar pre-workout found here :
(w/f safe) http://greensplus.com/index.php/cPath/84_21_65

http://greensplus.com/index.php/cPath/84_21_65

-the oatmeal is also good
-dinner looks fine. try not to drink with dinner, eat until you're quite full. While I was playing lax that would have been 6-8oz protein, 2 large sweet pots, and some more veggies, followed by a few cookies or dark chocolate.

Oh yeah, drink a TON of water. Especially if you're drinking coffee.

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Old 04-20-2007, 07:30 AM   #10
Daniel Miller
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the second links should have been.

http://www.organicfoodbar.com/
(w/f safe)

Please feel free to ask if you have any more questions.
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