NUTRITION: WHAT SOCCER PLAYERS SHOULD EAT meal plan, pre game meal etc. | Day 10
Video taken from the channel: Will John
Minimalist Eating Tips
Video taken from the channel: Sean Lei Money & Minimalism
Nutrition Tips
Video taken from the channel: jiggamanwhat
SIMPLE NUTRITION TIPS! | Bodyweight Basics Ep 3
Video taken from the channel: Tom Merrick
10 Nutrition Tips & How To Add Them To Your Diet!
Video taken from the channel: Global Triathlon Network
Simple Sports Nutrition Tips Eat a Balanced Diet Each Day. Food Pyramid. To exercise consistently, you need to provide a good supply of Several Hours Before You Work Out. The pre-exercise meal will vary depending upon your exercise style. If you workout in Thirty Minutes Before You Work.
Fill up on vegetables’ Vegetables are a low calorie/high volume food. This means you can eat a lot of vegetables’ without consuming a lot of unwanted calories and you will feel full because they take up a lot of room in your stomach. When eating vegetables’, avoid adding sauces and oil, which will add more total calories to your meal.Studies have found that a 4:1 ratio of carbohydrate to protein seems to the ideal combination of nutrition.
And although solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 2-hour window.Eat for Your Sport Each sport requires a different nutrition plan. Fueling for your sport needs to be tailored for the intensity, type, and duration of the sport.
For example: Distance runners require more carbohydrates than sprinters.Studies have found that a 4:1 ratio of carbohydrate to protein seems to the ideal combination of nutrition. And although solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 2-hour window.Simple dried fruit and nuts provide easy-to-carry nutrition on the go, and have many essential minerals as well as protein and sugar The past few.
There are so many pitfalls on the road to good nutrition in our society. Nearly every social gathering involves food, often of the high-fat, high-sugar variety. These basic nutrition tips are designed to help you take those first steps toward a healthier, happier way of living.
Start here. Start today.33 Simple Diet and Fitness Tips By Leslie Barrie April 23, 2013.Our third sweet sports bite is a simple recipe that can be prepared the night before to help energize you before an early morning virtual workout. Overnight oats are filling and sweet enough to give you the boost you need to get moving.
Check out this recipe card and tips for making: Ingredients: ½ cup rolled oats; 2 tbsp peanut or almond butter.Hana Abdulaziz Feeney, MS, RD, CSSD is a Board Certified Sports Dietitian and virtual nutrition coach who specializes in weight management, diabetes, celiac disease, food allergies, eco-friendly eating and sports nutrition. Visit her website for more great ideas at www.nourishingresults.com.
Contact her at 520-429-3418 or [email protected] seeking their advice on a few simple sports nutrition tips, you’ll be doing yourself a big favour as they’ll be able to teach you how to follow a balanced plan. When you’re planning your workouts, also think about what you’re doing that day. The type of exercise or workout that you’re planning to do will dictate what you should eat before.
A simple guide to consider: Thin drinks (e.g., juice, soda) and calorically less-dense foods (e.g., vegetables) equal approximately 10 – 15 calories per ounce or mouthful. Thick drinks (e.g., shakes) and calorically dense foods (e.g., white bread, cookies) equal approximately 20.Stay Simple. You don’t need expensive supplements or fancy shakes to help improve your performance. Some of the best advice is to keep your diet as simple as you can with whole foods.
Use easy recipes with only a handful of minimally processed ingredients, such as oatmeal with sliced banana or baked chicken with a sweet potato. Find What Works.Home » Sports Nutrition » Sports Nutrition Basics.
Sports Nutrition Basics. Published: Aug 23, 2016 · Modified: Feb 1, 2018 · This post may contain affiliate links · This blog generates income via ads · As an Amazon Associate I earn from qualifying purchases.Expert sports nutrition recipes & tips for adults, teens, and kids.
See more ideas about Sports nutrition recipes, Recipes, Nutrition.
List of related literature:
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from Nancy Clark’s Sports Nutrition Guidebook |
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from Baxter’s The Foot and Ankle in Sport |
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from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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from Practical Applications in Sports Nutrition |
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from Practical Applications In Sports Nutrition BOOK ALONE |
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from Encyclopedia of Sports Medicine |
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from Concepts of Athletic Training |
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from Sports Nutrition for Health Professionals |
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from Nutrition |
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from The Well-Built Triathlete: Turning Potential into Performance |
122 comments
i love this video, it is clear basic science. once you understand the science and apply it you can transform your physique. this is all you need!!
But how to gain weight? To have some body fat for open water, at least stop losing it, real issue. I’m 31 yo, training just 7-8 hours a week, swimming, running, some strength training. I eat a lot, gainers on training days too.
wouldt the idead diets for a person be a monk that lives over a 100?
Love your Apartment. Would love a link to that painting hanging in your bedroom. Thank you so much!
I loved this video, a bit of variation between your training vids ❤️
I always enjoy your videos, Tom! I’ve noticed your water filter in your videos and would like for you to discuss that sometime. Thanks again for all you do.
What i dont get it is that…there’s plenty of guys in prison geting swolle! On bs food.and no supplements? Ive been locked up and believe me is shit food.but never the less guys are still pretty jacked! Oblivious not as big as a bodybuilder but remember this is naturally..so theres your theory on high protien.imo
i have some tipps for u too. the dishes u used for cooking looking unhealthy in my eyes. for example this plastic thing. sorry my english is not perfect. ok its the pancake turner I meant. in plastic could be plasticizer which can cause cancer or can damage your dna and can make you infertile. pans are almost every time made of aluminium which can cause dementia. so i would buy a pan which is made of copper. and i wouldnt buy a pan which has nonstick coating. because parts of this layer will solve into your food. which is of course harmful because the nonstick coating layer is made of nano particles. and nobody knows what happens if your cells are confronted with nano particles.
Thanks Tom, I’m loving the new series! I’m going to give the Peterson step-ups a try. I’ve had a personal struggle with patella pain that has kept me from progressing consistently. I’d really appreciate if you can possibly share some insight into how the knee is stabilised and how to approach rehab progressions to support structural integrity of the joint. I hope it’s ok to ask. Thank you
You forgot the greatest nutrition secret of the Pros… Steroids
I got confused here
Cus some other bodybuilders in their seminar said that if you take simple carb immediately after workout you just ruining your gains
Because insulin spike affects growth hormone
Which kind of protein supplements you use? And which brand? Thanks:)
actually that is also why I am not a fan of “fasted training” there are better ways of losing the weight than killing the body and the mind. Well nutrition before, (during if need be) and after is vital for everything in sport.
This has officially become my favourite channel. I’ve basically unsubscribed from almost all the other,,fitness” channels. Do you prefer doing multidirectional lunged with a barbell or with a dumbbell? I recon it would be even better for stability if only one side is loaded.
So simple carbs after the workout, but no/few carbs in the evening.
I usually workout in the evening, should I still eat simple carbs after the workout?
Thanks
You make me laugh and I enjoy ur vids. Keep up the good work
Thanks for the video Tom! I was wondering if you’ve read any non-dogmatic nutrition books that you found informative?
I stopped watching after the first minute i was already inspired
What happened to your free Ebook? Maybe I am not seeing it on your site]
If I’m hungry during the day and i want a snack but I don’t want to ruin my diet with sweets or smthng like that what are the best snacks?
This is one of those videos that I wanna go over and over again…
Thank you so much for this upload
I understand the principles of Ectomorph, Endomorph and Mesomorph. But what if I am MightyMorph?
By far the best video on nutrition I’ve ever seen. Milos knows what he’s talking about!
I had 6 small spuds in my pocket for Ironman cork.. Worked a treat
This may sound pretty random but what kind of pan are you using there for cook? Is there a specific type you prefer to use?
Thanks in advance. Keep up the great videos
I work 3 days a week and training 4. That can happen to run in the morning swim and bike in the evening. Have breakfast with cereal meal at midday then a snack and a light dinner. But I have problem to get weight up. Stuck on 60 kg
his nick name is THE MIND he is really the best… very clear and simple thnx alot 4 the vedio
Love your channel Tom.
Questions: How many calories should one consume during the day to gain weight and muscle? What would a good ration of protein/fat/carbos for muscle building?
Thanks!
1:22:50 LOLL killed it!!! this person is ready to commit suicide ahahahahahah
If you feel stiff what used to help me when i was capable of doing splits and side splits is dynamic stretching kicks to the side active kicks and just swinging your legs to the side and front. That helped me alot to warm up for this.
I gotta say, your videos really are the ones I enjoy the most! No showing off, no BS, straight to the point without this “social-media-voyeurism” sort of thing. Keep it up man!
I eat all of these except I don’t eat vegetables much I eat maybe 3 or 4 vegetables a day but I eat 7or 8 fruit
Awesome videos, awesome channel! I love this style and format! Your filming and your editing are soooo good! All this and fantastic content.
This is more helpful than 95% of bodybuilding videos from the internet.
Really good episode. Really enjoyed the nutrition part
I just started the ballistic pancake routine yesterday and it’s awful
Best bodybuilding nutrition presentation ever! Milos is the master.
I follow a 16/8 eating schedule. Fast 16 hours followed by an 8 hour eating window. This helps tremendously.
milos “the mind” truly a great video. I tried the glycogen post workout, and it does generate a tremendous difference.
Really useful to hear your Macronutrient ratio. It’s something I’m really looking into at the moment. I’ve just been logging everything into myfitnesspal and looked to see how my macros are balancing out. Good to know that it’s an individual preference.
I’ve set the carbs to 40%, Fat 20% and Protein 20%. I always come under in the protein and over in the fat, with carbs about right. I can’t remember what myfitnesspal originally recommended but either way, I feel like I need to up my protein levels. I’ve tried to add more food with protein but will probably have to buy protein powder in order to meet the 20% ratio I’m aiming for.
Great video! I have started applying the advice and the method shown in this video. It’s been two days. Can not comment but I defiantly add one more thing. Add dead lifts, Squats and compound movements to your workout! Your body is your temple. Everyone is different and different things works for different people. Just apply these principles and manipulate them If you are not getting results. Do It! Just Do It!
Know your metabolism! If You eat big meal 6pm what time next day do you poop it all out!! (5am? 9am? 11am?)
Know your hours between eatiing and when you need to take a dump
Don’t be stupid plan what time of day or night you shold eat big meal considering game time next day.
It’s not wbat you eat iits what you poop haha.
Show up to game constipatex or half constipated you will literally play like shit.
I am going to start eating this food not the good fat I want to be as as Ronaldo and be as fast as Mbappe
Serbs are the smartest people on this planet! Look at them and admire them!
At 1:17:00 he said each pound of muscle uses 69 calories a day? How can this be? If a person has 100 pounds of muscle, that would be 6,900 calories.
1:00:00 FATs
1:05:30 MEALs per DAY
1:25:25 Increase METABOLISM
77K??? Did we skip 76?? haha Is that alowed? Are you breaking some law, Tom.:-) Love your stuff.
Thanks for the upload, after 9 years it’s still watching:) btw how much did this cost does anybody knows?? Cuz i see Milos talking that this was for purchasing. Disagreed with something but this man really knows about Bodybuilding.
Your top notch wish i could be your shadow so i can almost be great.
is coke zero actually ok? if you drink mostly mineral water
So many animal products, I hope you lean into more plant-based clean and ecological protein.
Milos does the nutrition and training videos but does he do one about steriods?
different protein recommendations based on somatotypes? don’t even bother to watch this, your time is valuable.
Think a show with you n the guys in the kitchen doing some real healthy meals and protein balls and bars
Thank youuuuuu! I didn’t know you could train your stomach to have sessions earlier and earlier… what are strategies? Could we keep the amounts of food the same? I need to eat a lot for my small size…
I love Milos Sarcev but OMG this is absolutely horrible!! Anyone thinking this is real information and informative….it is…for what exactly not to do. No one in their right might mind should ever consume 400g protein unless you weigh in excess of 450lbs or are on steroids and even then its worrisome. This is typical “bro-science” and old school meathead bullshit. This will overtax most people’s kidney and threaten renal failure. The guy is still mentioning tryptophan and its sleep inducing effects from turkey for godsake lol!! Everyone please go here for FREE and REAL information: https://www.precisionnutrition.com/metabolic-damage. Thank you jiggamanwhat for the upload however, Milos is a legend in his time and I am a fan of his.
I’m trying to loose weight, but am drinking wine and eating cookies watching this video. Why am I not loosing weight?
Healthy balance I do eat out a lot and enjoy Chipotle from time to time. I enjoy their stock more tho lol. Good share Sean
The secrets of the pros diet looks awesome Milos. Where would you recommend I inject my novolog insulin? Between meals 3-4 or 5-6?
Hide Me Now
all u upload all videos
Milos Sarcev Secrets of the Pros
i can’t find them anywhere
i only watched the first minute and a half and now i am double my weight
what if I focus my nutrition lentils, avocado, and chickpeas? well, these are the only ones can get my hands on.
1g of protein per body weight…. doesn’t make any sens to me, nature would have magically make our body to consume 1g of prots per lbs…. and you’re not even considering bodyfat
This video is awesome. Explains every single details for free if you pay attention and make your notes according to the explanation. It will be little boaring if you don’t know about the bodybuilding and the scientific terms. But for the people who need correct direction this is the one of the best. Thank you very much for uploading it.
I always thought carbohydrates builds muscle! This video is amazingly informative
400 grams of protein man for that to synthesize you need roids to do that.
Great video! MyFitnessPal is my go-to from January 1st and I’ve seen big differences
This is fantastic nutritional video! But is this for natural bodybuilders or unnatural pro bodybuilders?
I have been using this for 2 weeks now, no counting calories just protein and carbs (fat kept to just omega 3 capsules) and those hidden fats are probably in the 25-35g range. I used a 1.5g/lb of LEAN body weight instead of total body weight, i need 240g of protein daily (i aim for 250-260g to be “safe”). Carbs are reduced down to 30g (complex) per meal, since i am sitting all day in front of the computer, pre-workout i go with 45g of carbs + pre-workout supplement and i never feel exhausted or tired during or after the workout. Ironically i have lost weight, but i am much stronger in the gym. The more i look at my gut, the more i notice it is getting smaller, while areas with less fat (shoulder, traps, biceps etc) appear bigger (just a bit). I worried, since i was losing weight, but it seems that after adjusting my carbs, i am burning fat and building muscle at the same time (a bit of a big controversy in the community). So far, i am getting stronger, lifting more and more weight, feel just fine and loosing some stubborn fat. Milos is correct, we each need to figure out our own carb requirements/energy demands, so far i am responding great.
Y is this man so convincing I swear he fooled my dumbass in the first minute
How should I manage my pre/post workout meals if I workout in the morning? I have a job from 7am-4pm and then school from 6:30-9pm. So I NEED to workout in the morning!
Thanks:)
Thanks for aharing this Sean! I used to have a high metabolism so I ate everything. Now my metabolism has slowed down a little, I started to use intermittent fasting about once or twice a week usually on days I don’t work out.
Just one question do you get paid in YouTube and do you have a second job
Hi Tom. Yep nutrition for me has become as important as training, mobility and fasting. I’m amazed by how interlinked it all is; in terms of getting the best out of yourself and finding the right combination for YOU. Over the last year I’ve played around with fasted training and 2-3 day fasts (for a multitude of reasons). I definitely felt/perceived I trained more effectively after, for example last meal Saturday night 20:00 fast and train on Sunday between 16:00– 18:00 and break my fast at 20:00. Ketosis fully in flow when I begin training, as opposed to a more standard 16 hour fast which I feel just isn’t long enough to access fully the benefits of ketogenic training. I did lose maybe a couple of reps per exercise but felt more coordinated and focused. I was in a caloric deficit too at that point and I understand one will lose some strength with sustained cutting. I’m generally low carb but with bouts of fruit and home grown allotment starchy carbs. I love sourdough but definitely feel far better on a high protein, moderate fat, low carb diet. What are your thoughts on the subject of fasted training? Have you experience in it, enjoy it, gained from it? Or found it reduced your performance. Is there any research you’ve come across indicating quantitatively a reduction in rep ranges whilst in a caloric deficit and fasted training? Gosh that was long apologies.
Any nutrition plan without all the Camembert is not a nutrition plan for me.
he’s so big that he cannot even hold the market right lollll but nice video man,
I’m the exact same way. I can eat the same meal for a week straight! I like that the meals are already made a decided
Tooooommmm!!! Your hands need moisturizer, look very dry and painful…good day!!!!
I remember watching these videos back in the day! Must have been 2006 or 2007
When are you getting back to your hypertrophy and strength training (i.e. ring workouts, planche, OA pullup…etc.)?
the intelligence of this guy shows that not all “meatheads” are thick. brilliant info, Milos really knows his stuff
peanut butter, chicken, brown rice, ground turkey, greek yogurt and all the fruits and vegetables you can handle.
Some of the protein intake he’s going on about will shut your insides down. Not healthy at all. I found that high fats work better for me
I tried it and was really tired and out of breathe but I scored a hst-trick lol
Hi, in your meal plan you mix calcium & iron. Does that go together?
Im confuse about you said, that after workout its a perfect time to eat carbs, but ive heard that after workout our HunanGrowHormone levels are on the top, and if we eat carbs we just put our levels down, the same when we wake up, is that correct?
Great tips my old friend waiting for you at my house to visit as usual
hormones arent made of protein, they are made of cholesterol
Teleportation at 3:47 3:49 Get that magic hat before it’s banned.
Excellent! Loving the videos! I recommend checking out ZMSocial. c o m!! It’s the fastest way to grow your channel!
For the late evening meal after training HUEL has helped me significantly (has to gloopy & badly mixed, love the lumpy bits) Sure its a little dull but hopefully i am getting everything i need instead of beans on toast with extra toast and it doesnt sit heavy on my stomach.
I notice lots of people keep on speaking about Custokebon Secrets (search on google). But Im uncertain if it is good. Have you ever tried using this popular weight loss system?
Your intro got me for a second haha. I’m the same I can eat basically the same thing for a week if I need to. It makes meal prepping a lot easier and I don’t mind!
5:25 Best thing with water is just to trust your instinct tbh. And I wouldn’t really recommend coffee. But tea is usually good, I like the nettle one. And sports drinks are just never a good idea.
Anyone else have a cheat day on Monday, Tuesday, Wednesday, Thursday,Friday, Saturday and Sunday
I think I added to muck cinnamon and peanut butter. Is that bad
16:8 TRE fasting at the moment, weight is dropping, feels like a small window for eating and getting the training in.
My friend laughed when I told them I was planning to reduce weight with just implementing Custokebon Secrets, but after I showed these people incredible results after I used it they’re begging me to tell them about it. Of course I won’t let them know the details about this diet plan, lol
Keep giving me knowledge, im going to keep absorbing it and utilize it to my advantage
Best video ever this is goig to help me out so much. very well explained
i have to eat gluten free soo i don’t got an option there
These videos are real helpfull for even ppl just playing football to keeping it as way of lifestyle. I loved the way he mixed the grinder
Hi, love your studious way of doing things. Is it possible to build strength without building muscle mass or I guess, to what extent can you build strength without energy surplus?
Before I was eating lays, hell now I’m eating all vegetables, fruit and protein!
great video, learn something new and different every time i watch it.
Heya, The best results that I have ever had was with Zoes bikini plan (i found it on google) Without a doubt the most useful diet that I have ever tried.
Milos “the mind.” Yes, it’s Milos, a few years ago, though.
Would you consider including many plyometric explosive exercises like jumping in your leg routines?
If i want to drop weight, would i adjust my macros according to my desired weight goal? for example i weight 185 lbs and want to drop to 170 lbs, so would i eat according to my current weight or 170lbs?
Add some Marketing gimmick this video will be the best.. Now it’s only for pros.
Creating staple meals sounds like a great tip. Planing your meals out can save you a lot of time and money.
Will, at your pre game meal. I read a news and it says that spinach and milk is a negative combination.
GTN do you have recipes for some nutrition when exercising that we can make. What ratio do we need to mix gels in our water bottles, I seen yourselves do it in video but no explanation of how to do it. Any other information on race nutrition would be great. Keep the video’s coming.
sir a very genuine info i came across..sir the amount of protein we need to amount of protein absorbed differs..i have a question that a person has 130gm protein requirement per day, should he be targeting to 150 gm protein as not all the protein taken will be absorbed..so how much gram protein should be taken so as to get 130 gm.
Considering I’m watching this while eating a yogurt before bed, no you aren’t making me hungry at all.:)
Hey Tom, I was wondering if you could do a video on ego lifting. I myself have been injured from ego lifting as much as I don’t like to admit it, I tried a move that was out or reach. Thankfully I’m back to normal now. There are so many people who have hurt them selves attempting exercises that are out of their depth, sometimes devastating injuries that greatly effect their quality of life. I’m not asking for an injury prevention video, more of a how to avoid ego lifting (Everyone ego lifts, particularly young people), how to tell if your not ready for an exercise etc etc. I’ve saw an extreme case of a young person who ruined their shoulder trying a front lever variation, I see kids in gyms and some even on your fb group that try exercises out of the depth. I just don’t want people to get hurt over something that should be protecting them from injury.
Feel free to use this idea and develop it into your own.
#EgoAwareness
I have a question. He says that if you take some sugar with your PWM, it will stimulate secretion of insulin, therefore the insulin will put macros into the muscles much faster. So is it smart then, to take a little bit of sugar with every meal, so the macros are absorbed quickly?
We can drink matte before training or matches… which suarez and ronaldo drinks…… i just love it
Easy staples Rice, beans, eggs, veggies
Have you tried intermittent fasting? Did it help you regulate your eating?
This is just fantastic, thank you for providing this upload. This knowledge is gold.
Put a bag around your vegetables and fruits before you place it in the cart, that’s just unsanitary
Energy? Grab one of these radioactive star-burst-looking-things