RE: Sports Dieting

Question
QUESTION: Hi, i was wondering if you could help.

I'm a 25 year old, 5'10" and about 15st Rugby Player i'm trying to find a suitable diet to help me lose weight and gain muscle mass during the off-season.  what food types would help me achieve this - should i concentrate on carbo's and proteins?  
lastly, should i take supplements like creatine?

ANSWER: Hi Rob,

What is your weight goal, and what do you currently weigh?


Let me know,

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition



---------- FOLLOW-UP ----------

QUESTION: Hi Dan,

I currently weigh low 15st about 210lb. i'd want to ideally be about 190lbs

Answer
Hello Rob,

I apologize for the long wait!

You could eat about 2500 calories daily with moderate exercise, including good weight training, and get to 190 in about 5-6 months.

Focus on low-glycemic foods such as vegetables (5-9), some fruits (1-2), 2 lean meats (3-4 ounces, fish), and 3 whole grains. Also include nuts and seeds such as walnuts, almonds, and Brazil nuts. Milled flax seeds are a good source of omega-3 and fiber (sprinkle over yogurt or cereal). Whole grains include oatmeal, brown rice, and 100% whole wheat bread or pasta. Use dairy such as plain yogurt with honey and fresh berries (avoid fruit on the bottom); milk or milk alternatives.

Cook with olive and coconut oil, some butter is o.k.

Drink plenty of water.

Avoid all hydrogenated oils, and high fructose corn syrup. No 'energy' drinks (loads of sugar). Keep sugar under 15 grams per serving.

I would avoid creatine. A whey protein powder used as a shake is good- look at the label for sugar content! CLA is a great supplement to help burn fat. Also garcinia cambogia and citrus arantium help burn fat and keep your metabolism up (these are found in supplements as ingredients). If you are interested go on my site and click on the Transitions icon for supplements.

Good luck!

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

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