Diet and Excercise

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Matty1
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Diet and Excercise

Post by Matty1 »

I have been on the following diet recently in order to burn the last few pounds of fat;

2300 cals, 170g Protein, 270 carbs, 45g fat.

It has been working and I have gone fom 185lbs to 170 over about 6 weeks. Fat percentagte down from about 11 to 8%.

However, last couple of weeks when I have played football (90 mins) I have after the game had an upset stomach and felt unwell until the next day.

I eat a meal about an hour half before the game and consumer energy drinks like Lucozade before and during. fitness levels having definitely been improving but I am wondering if pre-match meal has not been sufficient and as such means that after 90 mins exertion I am feeling unwell with an upset stomach.

Any advice?
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Boss Man
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Post by Boss Man »

Could be the meal itself. You'rer already using some kind of Glucose based energy drinks before, and after, and you're affecting your Bloodsugar for a long time period, so when you couple that with a pre-match meal, your Carb intake could be very high in terms of Sugar, Fibre, for about 2+ hours, and that's a lot of Carbs for your body, to be processing when you have more than 1+ energy drink, plus those meal Carbs too, you're going to get quite a lot of Carb load, on things like the Liver for one.

I personally think you'd be better, having the meal, then not drinking during the game except for water, until maybe the final quarter of the Match, as given you'd have that 30 minute gap, around 70 minutes of combined football, plus 15 minutes at half time, you're talking around close to 2 hours before you have any more Carbs, which might help your digestive system ease off a bit.

You can then use the Carbs friom a drink, during the final 20 or so minutes, and at the end when you're done, and just hydrate with water during the first half, and then play on the remaining Carbs, and some of your water intake, for the first 25 minutes of the second half, before having more Glucose drink.

Definitely looks like a possible Carb overload over the space of 2+ hours.
swanso5
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Post by swanso5 »

i wouldn't say carb overload, more the sports drink...drop that until half time as stated above and play around with pre game meal to see what works
Matty1
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Post by Matty1 »

Any advice on what is a good pre-game workout?
Matty1
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Post by Matty1 »

pre game meal I meant, not workout!!
swanso5
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Post by swanso5 »

depends how you digest 9fast, slow etc)...

maybe a sandwhich with salad and meat, not packed but enough to feel like you've actually eaten something and 1cp of veggies

something around that "wt" and size anyway
carrie11
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pre-meal

Post by carrie11 »

Hi guys! I'm a newbie here... Anyways before working out I usually eat a bowl of cereal coz if not I'd feel so weak and I wouldn't have much energy to push through the workout. :lol:
swanso5
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Post by swanso5 »

fruit and solid protein would be better with liquid protein then cerial after your workout
Matty1
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Post by Matty1 »

Cheers for the advice guys.

Last couple of weeks loads better.

Have had pre match meal of sandwich about an hour before kick off, water before the game, 250ml energy drink at half time and then a protein meal bar straight after the game.

Still had plenty of energy for the game and no problems afterwards.

Cheers.
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