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low carb diet plan

Carbohydrates should not be a source of confusion. To the contrary: wholesome carbs—fruits, vegetables, and grains—clearly should be the foundation of your sports low carb diet plan.

You need them to fuel your muscles so you can be strong all the way to the end of the game.

As a soccer player, you may be unable to get adequate carbs from fruits and vegetables to fuel your muscles and lost in high carb low carb diet plan, so be sure to include pasta, potato, rice or other starch in your meal menu. Limit your intake of refined carbs—soda pop, sugar, and sports drinks—because they lack health-promoting nutrients. By “carbo- loading” every day, your muscles will have the fuel they need to train at their best. This will help you recover quickly, feel good, and enjoy your practices and games.

 

Is white  bread "poison”?

 

White bread offers lackluster nutrition, but it is not "poison" nor a "bad" food.White bread can be balanced into an overall wholesome diet (as can pasta and other foods made from refined while flour). That is, if you have whole grain cereal for breakfast and brown rice for dinner, your diet can healthfully accommodate a sandwich made on white bread for lunch. White breads and food made from refined flour tend to be enriched with B-vitamins, iron and folate—all  important  nutrients  for  soccer  players. According  to  the  U.S. Dietary Guidelines, about half of your grain choices can appropriately be refined, enriched grains.

 

Is sugar “evil”?

 

Sugar  is  fuel,  not  evil.  While  the  sugar  in  oranges  and  other  fruits  is accompanied by important vitamins and minerals, the sugar in, for example, candy or soda is void of nutritional value. In general, Nancy suggests athletes limit their refined sugar intake to about 10% of total calories.low carb diet plan bodybuilding That’s about 200 to 300 calories of sugar per day; 200 calories equates to either a quart of Gatorade, two sports gels, 16 ounces of soda pop, or 10 jelly beans.

Most athletes can handle sugar just fine. But for a few, sugar seems “evil” because it contributes to swings in blood sugar levels that can result in feeling lightheaded and shaky. If you are "sugar sensitive" and notice that sugar makes you feel bad, if you eat sugar, have it along with protein, such as jelly with peanut butter, or fruit flavored yogurt with almonds.

 

Should  I avoid sugar pre-exercise?

 

The best advice regarding pre-exercise sugar is for you to avoid the desire for sugar  by having eaten appropriately prior to exercise. For example, if you crave sugar before an afternoon soccer practice, you could have prevented the desire for sugary, quick-energy foods by having eaten a bigger breakfast and lunch. Sugar cravings can be a sign you have gotten too hungry.

Note that sugar taken during exercise is unlikely to contribute to a hypoglycemic reaction because muscles quickly use the sugar without the need for extra insulin.free low carb diet plan This includes sports drinks, gels, sports beans, gummy candies and other popular sugary choices. (See Chapter 10 for more advice about pre-exercise fueling.)

low carb diet plan for a week

low-carb-diet-plan1

 

Should I choose foods based on their glycemic effect/glycemic  index  (that  is, the rate at which they cause blood sugar to increase)?

 

Not necessarily. The glycemic response to a food varies from person to person, as well as from meal to meal (depending on the combinations of foods you eat). You’ll be better off experimenting with a variety of grains, fruits, and vegetables to learn what food combinations settle well, satisfy your appetite and offer lasting energy. Some choices, however, are obvious. Players have been known to “crash” midgame on a breakfast of a can of soda versus one of oatmeal.

Wholesome, fiber-rich fruits, vegetables, beans and whole grains are wise food choices because they tend to have a low glycemic effect (that is, cause a slow rise in blood sugar) and they are nutrient-dense, can curb your appetite and may even help with weight management.

 

What are Some Examples of Carb-based Meals?

 

While you can get some carbs from fruits and vegetables, most soccer players do not get enough carbs from these foods alone. Here are a few suggestions for carb- based meals:

Breakfast: raisin bran, Grape-Nuts, granola and other cold cereals, oatmeal, bagels, muffins, pancakes, waffles, English muffins, toast, French toast

Lunch: sandwiches made on hearty, wholesome breads; hearty soups with beans, lentils, pasta; vegetable pizza with a thick crust

Dinner: meals with pasta, potato, rice, noodles, or other grains covering most of the plate; extra vegetables; rolls or bread

Snacks and accompaniments to the meals: fruit juice, bananas, fruit smoothies, dried fruit, pretzels, baked chips, fig cookies, flavored yogurt, frozen yogurt, hot cocoa/chocolate milk

Be sure also to include some protein as an accompaniment to the carbs.low carb diet plan While carbs fuel the muscles, protein builds and repairs muscles. The next chapter offers more details about the right balance of carbs and protein. Keep reading!

 

GO WITH GRAINS

 

In addition  to rice (brown is preferable, since it has more  fiber and nutritional value than white  rice),  try other grain  varieties,  such as quinoa (KEEN-wah, tastes like a grain, but it is technically a protein),  barley, millet,  couscous, buckwheat  etc. Cook a large amount  to have leftovers. Here  are some  ways to Go with Grains.

Sweet grains: cook with, or toss in cranberries or raisins when  grains are done  but still steaming,  to plump  them  up. Add nuts or seeds.

Make  a grain loaf or burgers: cooked  grains combined with eggs, cheese, ground nuts and seeds then baked  or sautéed.

Make  a grain based salad, by mixing in any and all vegetables.

Toss in salty feta cheese  (good   for hot weather and sodium  needs)  or other cheese.

Use leftover cooked  grains to make a breakfast porridge and a low carb diet plan. Add milk  and cook until soft. Sweeten  with fruit, raisins and/or  honey  or brown sugar.

 

Learn More Here:

No-carbohydrate diet

Low-Fat Versus Low-Carbohydrate Weight Reduction Diets

 

 

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