What would you eat...

The one area in my diet that I struggle with the most is the pre-gym/short-time food. I never know what to eat in certain circumstances. My schedule is all over the place, my gut will only tolerate certain foods some days, I may go long hours between being able to eat (not because I can't make time or something like that; my gut sometimes won't allow me to eat for 12 hours or more). Rather than generalities like this though I thought I'd just ask: "What would you eat given the following scenario?" Don't try and tailor it to me or something. I'll take care of culling what I can or can't eat from whatever you guys come up with. I need some new ideas for beverages too if you have any. I've become a big fan of coconut water when I can afford it.

*vegan/vegetarian options are super-extra welcome. I need more veggie options in my life!

**cooking things the night before to grab quickly the next day is fair game. E.g. boiled egg, etc.

1) You're going to class at 10am. You just woke up at 9 and you have to leave at 9:30 to be there in time to change, warm up etc. You've got about 15min for breakfast, tops. What would you eat & drink?

2) Its been a long day at work. You're going to 7:30pm class on your way home and you haven't eaten since about 8am. You're HUNGRY now but you don't wanna puke all over the mat. That's frowned upon at this particular gym.

3) You just finished class and you have an hour of cardio penciled in for later this afternoon. You just finished rolling so you really need fuel. You have a couple of hours to kill but you'll be running so again, no puking.

4) You're planning on going to am jiu jitsu class, then school, then back to evening jitz class. You won't be home once you leave in the morning and you won't have access to a fridge all day. You do have an awesome backpack that can easily hold your bodyweight in dried goods if necessary. Access to decent water is limited so you may need to pack along a beverage option as well some days. Your bag holds 3L of filtered water from home.

Thanks everybody!

stay away from simple carbs and sugar products.

That part I get. What I need are some ideas of portable, quick, no-sugar foods that would work in those scenarios -- which I encounter frequently.

I'm more looking for:
1) "I'd have an egg white, 1/2 cup of almonds, and a container of coconut water"
2) "Dude you're screwed. I guess I'd have maybe a half a peanut butter sandwich and a lot of water"
3) ...

You get the idea. The generalities of diet I get. I'm stuck for specifics.

Have you had a chance to read Tim Ferris' book? The 4 hour body? plenty of good tips.
Usually if I couldn't eat before training I pound a protein shake. I can tolerate a shake up to 30 mins prior to training but an hour prior is best :)

Guys im getting to 205 how much should i eat daily?
And eat watermelon b4 u work out thats a great snack

ive read that fruit before you train isnt always bad, so maybe some dried fruit? trail mix kinda deal?

1-boiled eggs (the whole thing, as many as you need to get you thru till your next meal) and a head of lettuce (helps with fiber and extra water intake in the morning)
1- Option 2, half a box of tofu sprayed ( from a mist sprayer) with lemon juice and soy sauce, also a head of lettuce ( I love eating a full head of lettuce in the morning) Tofu is easy to digest and wont bother you on empty stomach.
2-Chunky Peanut butter
3-Chunky Peanut butter
4-Chunky peanut butter and raw almond dry cranberry mix

Peanut butter and almonds give you good fats and protein that will stay with you and keep you full. Dried cranberries are easy to eat, light to carry and contain huge amounts of fructose (a natural sugar) which will mix in your blood stream fairly quickly and give you that boost you need for late rolling sessions. Since you are eating it instead of drinking the juice, there will be fiber intake which will somewhat slow down the ingestion of the sugar and taper off the tip of the blood sugar spike which will make the eventual crash from the sugar much easier to deal with, make sure to top it off with a proper meal ( about 400 calories max, mixed lean protein and green veggies) before bed time.

Thank you so much! :D

I especially like the idea of eating extra water in the form of lettuce. Lettuce and I don't get along very well but certain foods I can only eat along with lots of fiber (other foods I have to keep the fiber as low as possible). I could for sure add that into my rotation when I need a fiber combination.

Unfortunately peanut butter I have to limit. I've had success with cashew butter in the past so I will try subbing that in. A jar and spoon are certainly portable and don't require a fridge. I LOVE dried cranberries!

1. Fruits
2. Vegetables

Top Brazilian scientists say.....it's a better than vitamins and minerals.

1) Hemp protein fruit smoothie
2)Subway has real wheat bread, they're pretty much the only fast foods spot I frequent.
3)I buy frozen bags of skinless chicken breasts. toss one on the foreman grill along with some veggies and you've got a nice light meal in 15 minutes.
4)deez nuts. lol jk
Pack some granola bars, fruits, trail mix whatever.

Quote:

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Originally Posted by lates85

1. Fruits
2. Vegetables

Top Brazilian scientists say.....it's a better than vitamins and minerals.

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win

I have the secret for having tons of energy for your training sessions.
Baked or boiled potatoes. Potatoes are a complex carbohydrate. This means
they give you energy over a long period of time. The bad rap potatoes get
is from the toppings put on the baked potatoes. Also logically french fries
are not good for you. You can put olive oil on your baked potato or nothing.
If you eat a baked potato around 10:30 in the morning you'll have energy
for the whole day including your 6:00 jiu-jitsu training. Cut out all bread and
bread products. Eat baked or boiled potatoes with hard boiled eggs, chicken
etc. etc. and you'll lose weight and gain muscle.

Some people will say that potatoes are a simple carb but then why do they
give you energy during the whole day. Simple carbs such as sugar and bread
give you quick energy over a short period.

A potato is also 10 protein. Millions of Irish people died because of the
potato famine. It takes 100 potatoes to have as much fat as a piece
of cheese. A baked potato is a great snack high in. A large baked potato
beside giving complex carbohydrate energy gives you approximately 12 to 15 percent of your daily value of protein. Baked potatoes can even control diabetes.
Controlling Diabetes With Diet The Right Foods May Help You Manage Blood Sugar

Baked potatoes are a source of vitamins C, B-6, niacin and folate. A large baked potato provides 48 percent of the daily value of vitamin C and 46 percent of vitamin B-6. Vitamin C has antioxidant properties, supports wound healing and the immune system, helps make neurotransmitters and may help lower the risk of certain cancers. Vitamin B-6 helps clear homocysteine from the body, an amino acid that may increase the risk of heart disease. Vitamin B-6 also helps make red blood cells and supports mental functions and the immune system. A large potato also provides approximately 20 percent of the daily value of niacin and folate. Niacin helps convert food into energy. Folate is important to the fetus during pregnancy, helps lower homocysteine levels and may reduce the risk of colon cancer, according to Harvard

Hey for leg cramps you got baked potatoes.
Baked potatoes are high in the mineral potassium and are a source of iron. A large potato provides 1600 mg or 46 percent of the daily value of potassium and 18 percent of the daily value of iron, based on a 2000-calorie diet. Potassium acts as an electrolyte that helps regulate and balance the levels of fluids in the body. It is also required for nerve impulses and muscle contraction and supports a healthy blood pressure. Iron is needed by the body to make hemoglobin or the portion of red blood cells that carries oxygen. It is also involved in the production of amino acids, collagen and certain hormones and neurotransmitters.
Dietary Fiber

Quote:

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Originally Posted by 10th Planet Riverside, Ca

I have the secret for having tons of energy for your training sessions.
Baked or boiled potatoes. Potatoes are a complex carbohydrate. This means
they give you energy over a long period of time. The bad rap potatoes get
is from the toppings put on the baked potatoes. Also logically french fries
are not good for you. You can put olive oil on your baked potato or nothing.
If you eat a baked potato around 10:30 in the morning you'll have energy
for the whole day including your 6:00 jiu-jitsu training. Cut out all bread and
bread products. Eat baked or boiled potatoes with hard boiled eggs, chicken
etc. etc. and you'll lose weight and gain muscle.

Some people will say that potatoes are a simple carb but then why do they
give you energy during the whole day. Simple carbs such as sugar and bread
give you quick energy over a short period.

A potato is also 10 protein. Millions of Irish people died because of the
potato famine. It takes 100 potatoes to have as much fat as a piece
of cheese. A baked potato is a great snack high in. A large baked potato
beside giving complex carbohydrate energy gives you approximately 12 to 15 percent of your daily value of protein. Baked potatoes can even control diabetes.
Controlling Diabetes With Diet The Right Foods May Help You Manage Blood Sugar

Baked potatoes are a source of vitamins C, B-6, niacin and folate. A large baked potato provides 48 percent of the daily value of vitamin C and 46 percent of vitamin B-6. Vitamin C has antioxidant properties, supports wound healing and the immune system, helps make neurotransmitters and may help lower the risk of certain cancers. Vitamin B-6 helps clear homocysteine from the body, an amino acid that may increase the risk of heart disease. Vitamin B-6 also helps make red blood cells and supports mental functions and the immune system. A large potato also provides approximately 20 percent of the daily value of niacin and folate. Niacin helps convert food into energy. Folate is important to the fetus during pregnancy, helps lower homocysteine levels and may reduce the risk of colon cancer, according to Harvard

Hey for leg cramps you got baked potatoes.
Baked potatoes are high in the mineral potassium and are a source of iron. A large potato provides 1600 mg or 46 percent of the daily value of potassium and 18 percent of the daily value of iron, based on a 2000-calorie diet. Potassium acts as an electrolyte that helps regulate and balance the levels of fluids in the body. It is also required for nerve impulses and muscle contraction and supports a healthy blood pressure. Iron is needed by the body to make hemoglobin or the portion of red blood cells that carries oxygen. It is also involved in the production of amino acids, collagen and certain hormones and neurotransmitters.
Dietary Fiber

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Potatoes are not complex carbohydrates, they are simple carbohydrates. They are a good source of fuel but for short period of time and they will cause a massive spike in your blood sugar.

Yams (Most people think they are sweet potatoes) which are distinguishable by their orange flesh is another root which looks like potatoes and is cooked a similar way, are actually complex carbohydrates, but they botanically belong more to the pumpkin family than they do to the potatoes. Yams will get in your blood stream slowly and give you energy over a long period of time and will cause a very small blood sugar increase.

Cashew butter is unfortunately does not provide the benefits that peanut and almonds do. I would choose something else instead of cashews.

All these sources say potatoes are a complex carb.


Are potatoes considered a simple or complex carb?
[Sep 16, 2008] i was just unsure about this..is it slow digesting also how long do complex carbs actually take to digest..like say i have a potato and ... take baked potatoes, ... ~ by $$BOOyah... ( 5 comments )
answers.yahoo.com/question/index?qid=20080916163814AApcqmB - Cached
More results from answers.yahoo.com »
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Complex Carbohydrates - Health, Diet, Acupuncture, Education ...
The Bible tells of how the complex carbohydrate manna miraculously sustained the children of Israel during their progress through the wilderness ... the baked potato. ...
www.hoptechno.com/book6.htm - Cached
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Are bake potatoes complex carbohydrates? | ChaCha
Are bake potatoes complex carbohydrates? ChaCha Answer: Baked potatoes are a prime example of complex carbohydrates. FDA states 55 pe...
http://www.chacha.com/.../are-bake-p...-carbohydrates - Cached
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List Of Complex Carbs Vs. Simple Carbs | LIVESTRONG.COM
A large, baked potato measuring about 4 ¾ inches long with a diameter of 2 1/3 inches has 145 calories. The potato has 33g of complex carbohydrate, ...
http://www.livestrong.com/article/29...-complex-carbs... - Cached
More results from livestrong.com »
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Are Potatoes Good Carbs? | LIVESTRONG.COM
Carbohydrates used to be categorized as complex or ... While a slice of whole-wheat bread contains about 15 g of carbohydrate, a large baked potato contains ...
http://www.livestrong.com/article/36...oes-good-carbs - Cached

Complex carbohydrates come from the starch and fiber in grains, legumes, potatoes and root vegetables, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." Simple carbs include the simple sugars found in fruits, milk, honey, sugar, molasses and beer. Complex carbs take longer to digest due to their high fiber content, while most simple carbs are quickly digested.

Read more: http://www.livestrong.com/article/29...#ixzz1hQjomhkC

"Potatoes are not complex carbohydrates, they are simple carbohydrates. They are a good source of fuel but for short period of time and they will cause a massive spike in your blood sugar."

Yams (Most people think they are sweet potatoes) which are distinguishable by their orange flesh is another root which looks like potatoes and is cooked a similar way, are actually complex carbohydrates, but they botanically belong more to the pumpkin family than they do to the potatoes. Yams will get in your blood stream slowly and give you energy over a long period of time and will cause a very small blood sugar increase.

Cashew butter is unfortunately does not provide the benefits that peanut and almonds do. I would choose something else instead of cashews.

As you can see this is wrong about the potato. The potato does not digest fast on the contrary it digest slow.
This is why it is a complex carb. You probably don't like leg locks either. Just kidding.

Dear 10th Planet Riverside Ca,
The sources that you are using to prove that potatoes are complex carbohydrates, are from answers.yahoo.com and livestrong websites which does not have more credibility than me typing up a post here.
If you want to use a real source to prove me wrong and prove you right, you have to quote a research or an article that is written by an expert in the subject or at least peer reviewed by other respected researchers.

On an other note, it does not matter who says what is a complex or simple carbohydrate. At the end of the day what determines if a carbohydrate is going to enter your blood stream fast or slow is its glycemic index. Most glycemic index researches use the blood sugar response of pure glucose/refined white sugar as their highest point and call it 100, meaning a carbohydrate does not get simpler than that. On that same scale the glycemic index of the potatoes is rated at 85, while yams are rated around 13 and peanuts are rated around 15. That is the reason why I recommended peanut butter and yams for the long term carbohydrate needs of the OP. I know you mean well but in this case you are giving wrong advice because you are taking what someone else is saying for granted without doing proper research and spreading bad information.

an apple and a protien shake, simple, cheap and effective

1. Natural simple sugars are fine for a 'pick me up' before activity, but you WILL crash if that's the only thing in your gut.
2. fructose won't help you much, but it's fine to consume from natural sources. You only 'need' a few grams of it anyway. The 35g you get from a soda are obscene.
3. Limit your grains, but they can be a great energy source used properly. Stuff like breads and spaghetti eaten about 12 hours before 'hard work' can really make a difference to stamina.
4. Don't be afraid of eating fat. So long as its natural it's not a problem. Just keep track of your calories if your weight changes easily. Cheese fried in coconut oil will fit in the palm of your hand and be worth like 500 calories. 2 tablespoons of ranch dressing is 150cal. You can eat very small amounts of fat heavy foods and get tons of energy. Works well for me since i'm not a big eater.
Just stay away from veggie oil, corn oil, and anything clearly fake. Coconut oil, peanut oil, and olive oil are the best for health.
5. Nuts are awesome. I'm a fiend for cashews. 30g of any nut gets you some 300cal and 15g protein. That's about a fistful.
6. protein shakes. Just be sure to get some fiber in you. If you don't eat fiber, you'll end up tearing your intestines up. Huge protein diets with no fiber means you'll be shitting rocks, and your guts weren't meant for that. Also your farts will peel the paint off of walls, i don't think theres a fix for that though.
7. Quality multi-grain/granola bars. Read the nutrition data before purchase. The cheap ones are full of sugar.
8. frozen chicken, as mentioned already.
9. premade burger patties. Takes 30sec in a microwave to thaw, 8-12minutes to cook. Do whatever you like from there. I would do burger patty, with pepperjack cheese, onions fried in coconut oil, and sliced jalapenos. Tons of fat and protein, zero carbs if you leave out the bun. 80/20 is the cheapest you should go, also the 75/25 burgers taste worse anyway.


(its been awhile since i've looked at the numbers, some could be fucked up)

For the record, potatoes ARE a complex carb. It's complex because it's a starch, and not a sugar. Starch is just a bunch of sugar molecules (C6H12O6) strung together in a literal chain. That sugar molecule is one link, and chain has thousands of links. The body can't do anything with starch though. However, apply a few enzymes, and it quickly breaks down into glucose, a form of sugar.

If you need a more complicated answer, go to fucking college.

Quote:

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Originally Posted by Jason Guest

For the record, potatoes ARE a complex carb. It's complex because it's a starch, and not a sugar. Starch is just a bunch of sugar molecules (C6H12O6) strung together in a literal chain. That sugar molecule is one link, and chain has thousands of links. The body can't do anything with starch though. However, apply a few enzymes, and it quickly breaks down into glucose, a form of sugar.

If you need a more complicated answer, go to fucking college.

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Thank you very much.

Also note: Other dude is right on with the Glycemic Index thing.

So sweet potatoes have a lower GI and GL and therefore are a healthier carb choice.

Many people eat french fries and hamburgers with processed flour white sugar buns and here we
are arguing over eating baked and boiled potatoes. Pasta is suppose to be good energy food but
how good can pasta be that is made with refined flour and white sugar?

lol. Hard to explain where i'm coming from here.
I think the thing to keep in mind, is that when you get this deep into diet knowledge, potatoes vs yams, glycemic index, etc..... We're talking about people looking for the bleeding edge of performance. People like GSP are the ones who benefit the most from this knowledge, and that's why they hire dietitians to sort it out for them.

Eating 20g of protein from egg whites at 5pm vs 6pm before your 8pm training session might make a difference, and it will be such a small difference that you are wasting your time thinking about it.
I guess i'm getting tired cause its getting hard to hold a thought together.

Stuff like white bread is considered crap food cause it gets processed so fast, the whole GI thing. It does something about raising insulin levels and making it a lot easier to turn into fat if the calories don't get used.
French fries are considered crap cause the cooking process takes out a lot of the good things in a potato and adds fat, unhealthy fat if made with veggie or other fake oil.
The person eating the food must be considered, specifically their activity level. A lazy bastard will get fat no matter what he eats.
Its entirely possible to eat at fast food burgers and fries, work out a lot, and get totally buff and lean. However, your performance level will be better if you eat fresh proper clean food.

The things that ruin people are mainly 1. processed foods (the chemicals left over in the body) 2. calorie counting (its a pain and most people don't take the time) 3. nutrient imbalance (getting the right ratios of protein, carbs, and fats.)