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Diet Recommendations following stoppage of activity
Hi:
I was wondering if anyone had any advice on how I should change my diet. I'm an avid soccer player and am part of a competitive local club team. However, due to several injuries, I've "banned" from doing anything physical and have to take at least a month off (no physical activity, no lifting, etc, it reeks!). During my training, I already adhered to restricted diet (probably average intake is about 1200-1500 cal/day; yea, not the best idea for athletics and physical maintenance). I'm not sure what to do now during my month(s) off to prevent excessive fat gain. I know that I'll lose muscle because of inactivity, but I'd rather not gain lots of fat. I can't really cut any more food out because that would pretty much equal eliminating one meal all together. Does anyone have any advice as to what I should eat? how to eat? Thanks. Jun |
#2
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Diet Recommendations following stoppage of activity
wrote in message oups.com... Hi: I was wondering if anyone had any advice on how I should change my diet. I'm an avid soccer player and am part of a competitive local club team. However, due to several injuries, I've "banned" from doing anything physical and have to take at least a month off (no physical activity, no lifting, etc, it reeks!). During my training, I already adhered to restricted diet (probably average intake is about 1200-1500 cal/day; yea, not the best idea for athletics and physical maintenance). I'm not sure what to do now during my month(s) off to prevent excessive fat gain. I know that I'll lose muscle because of inactivity, but I'd rather not gain lots of fat. I can't really cut any more food out because that would pretty much equal eliminating one meal all together. Does anyone have any advice as to what I should eat? how to eat? Thanks. Jun Are you saying that during your soccer playing you only ate 1200-1500 calories per day? If that is true, chances are your body has already ditched some of your lbm (muscle) because of the low calorie intake. I switched from an exercise program where I burned around 4000 calories per week to only about 1500 per week. I just cut back my intake to close to maintenance - for me around 1600-1800 calories per day. At 1200, I would be losing weight. Eating "clean" is one good way to reduce fat gain - you know, no bad fats, simple carbs, etc. Eat lots of fruits and vegetables, low glycemic complex carbs and lean proteins. But you have to keep from eating more calories than you burn at rest. Still, if you'll only be off for a month, damage can't be too bad. Weight gain should be minimal unless you pig out. |
#3
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Diet Recommendations following stoppage of activity
Hi Jun, Im sorry for your injuries and the boring time off you must
now endure. Probably if you list the items you eat daily and post them here, someone will comment on them. Your caloric intake seems rather low for an athlete. I just looked at americanheart.org/ facethefats as suggested by a poster and was shocked to see that I have a bmi of 23 and am encouraged to eat 2260 calories a day. http://www.myfatstranslator.com/ I think if I ate that much I would no longer have a BMI of 23. On Oct 2, 4:33 pm, wrote: Hi: I was wondering if anyone had any advice on how I should change my diet. I'm an avid soccer player and am part of a competitive local club team. However, due to several injuries, I've "banned" from doing anything physical and have to take at least a month off (no physical activity, no lifting, etc, it reeks!). During my training, I already adhered to restricted diet (probably average intake is about 1200-1500 cal/day; yea, not the best idea for athletics and physical maintenance). I'm not sure what to do now during my month(s) off to prevent excessive fat gain. I know that I'll lose muscle because of inactivity, but I'd rather not gain lots of fat. I can't really cut any more food out because that would pretty much equal eliminating one meal all together. Does anyone have any advice as to what I should eat? how to eat? Thanks. Jun |
#4
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Diet Recommendations following stoppage of activity
Hi Jun,
How tall are you and do you know your percent body fat? Mike |
#5
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Diet Recommendations following stoppage of activity
"honeybunch" wrote in message oups.com... Hi Jun, Im sorry for your injuries and the boring time off you must now endure. Probably if you list the items you eat daily and post them here, someone will comment on them. Your caloric intake seems rather low for an athlete. I just looked at americanheart.org/ facethefats as suggested by a poster and was shocked to see that I have a bmi of 23 and am encouraged to eat 2260 calories a day. http://www.myfatstranslator.com/ I think if I ate that much I would no longer have a BMI of 23. That's crazy. It says I need 1800 calories per day if I'm SEDENTARY. If I was sedentary and ate 1800 calories, I'd certainly gain weight. Who comes up with this stuff, anyways? |
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