Good high calorie/protein low sugar snacks/food
Discussion
So today I am starting a new routine. The owner of the gym I go to offers to formulate personal programs to achieve sporting goals and so I thought I'd give it a try. He also got me to work out my BMR and then use factors and adding a bit to get a goal calories per day. I am to use MyFitnessPal to track calories and am also supposed to set carbs, protein, fat to roughly 35, 35, 30 % but he's stopped short of mentioning actual foods.
I have a goal of 3500 kcal/day and could be closer to 4000 if I have picked the wrong factors. This is also without knowing exactly how much energy I burn during swim training (and to be honest I can't see a way to reliably measure this, many online guesstimates seem way high. Having swum for years at a good level, I doubt I expend a high amount of energy per length given 1 length freestyle might be 12 strokes or so).
At the moment I am maybe eating 2000-2200 at most and with that, way too much sugar, which seems nigh on impossible to avoid. Its in everything! But we do eat well as a general rule, all meals are cooked from scratch and always with lots of fresh veggies and meats..
But I don't feel like I am particularly short changing myself with food at the moment, so adding on up to 2 x the calories seems impossible!
So what good snacks are there that are calorie dense and not packed with sugar? ( I realise some high sugar foods like apples are still good because they still take a while to digest as opposed to necking a bag of skittles for an instant boost. I also know consuming some higher sugar food is good 60-90min before exercise).
I have a goal of 3500 kcal/day and could be closer to 4000 if I have picked the wrong factors. This is also without knowing exactly how much energy I burn during swim training (and to be honest I can't see a way to reliably measure this, many online guesstimates seem way high. Having swum for years at a good level, I doubt I expend a high amount of energy per length given 1 length freestyle might be 12 strokes or so).
At the moment I am maybe eating 2000-2200 at most and with that, way too much sugar, which seems nigh on impossible to avoid. Its in everything! But we do eat well as a general rule, all meals are cooked from scratch and always with lots of fresh veggies and meats..
But I don't feel like I am particularly short changing myself with food at the moment, so adding on up to 2 x the calories seems impossible!
So what good snacks are there that are calorie dense and not packed with sugar? ( I realise some high sugar foods like apples are still good because they still take a while to digest as opposed to necking a bag of skittles for an instant boost. I also know consuming some higher sugar food is good 60-90min before exercise).
I suppose the two obvious ones that spring to mind are Avocados and porridge/muesli.
Avocados are go for when you are on the go and porridge/muesli is a decent start to the morning or a snack.
Both are high calorie and low sugar.
ETA - Cottage cheese is also a winner. Just be aware that the low-fat variety tends to have sugar added to make it taste better, so you're better of sticking with the standard stuff.
Avocados are go for when you are on the go and porridge/muesli is a decent start to the morning or a snack.
Both are high calorie and low sugar.
ETA - Cottage cheese is also a winner. Just be aware that the low-fat variety tends to have sugar added to make it taste better, so you're better of sticking with the standard stuff.
Edited by The Beaver King on Monday 27th January 13:09
Coconut oil is nice when added to porridge I find. Another nut based option. I also like Almond butter.
By sugar I am guessing you mean 'simple' sugar and not the total carb (complex sugar) load? Some muesli's are quite high in simple sugar.
Quinoa, Buckwheat, Bulgar wheat, or amaranth any good? I still have a bag of Quinoa I need to do something with.
http://www.mynaturalfamily.com/recipes/quinoa-reci...
http://glutenfreecooking.about.com/od/nutritionmea...
By sugar I am guessing you mean 'simple' sugar and not the total carb (complex sugar) load? Some muesli's are quite high in simple sugar.
Quinoa, Buckwheat, Bulgar wheat, or amaranth any good? I still have a bag of Quinoa I need to do something with.
http://www.mynaturalfamily.com/recipes/quinoa-reci...
http://glutenfreecooking.about.com/od/nutritionmea...
Was it just swimming you're doing? The only reason I ask is that's a fairly high activity multiplier to use for someone who slips through the water with as little effort as someone like you . . . unless you're spending heaps of time in the pool, that is. I've always banked on about 650 kCal/hr for swimming and as you say, dollars to donuts, you'll be using less effort than me!
When it comes to food, I don't snack, I generally eat 5 meals a day and during the day they'll be something like:-
300g jacket spud + 1½ tins of tuna + butter (or chilli) . . . ~500kCal
300g lasagne (made up at beginning of week and portioned) . . . ~450kCal
Chicken & advocado wrap . . . ~420kCal
300g homemade chicken/veg/pearl barley soup . . . ~450kCal
All very low in sugar (of the simple variety) and I eat nothing in-between meals. I wouldn't get too hung up on eating sugary foods before a workout, you won't really need it if your diet during the day is good - the only time I ever do is generally at 6am in the morning when I'm absolutely knackered (I'll neck a gel) and even then I don't really need it - it's just to make me feel better mentally!
When it comes to food, I don't snack, I generally eat 5 meals a day and during the day they'll be something like:-
300g jacket spud + 1½ tins of tuna + butter (or chilli) . . . ~500kCal
300g lasagne (made up at beginning of week and portioned) . . . ~450kCal
Chicken & advocado wrap . . . ~420kCal
300g homemade chicken/veg/pearl barley soup . . . ~450kCal
All very low in sugar (of the simple variety) and I eat nothing in-between meals. I wouldn't get too hung up on eating sugary foods before a workout, you won't really need it if your diet during the day is good - the only time I ever do is generally at 6am in the morning when I'm absolutely knackered (I'll neck a gel) and even then I don't really need it - it's just to make me feel better mentally!
TheJimi said:
This is topical, since I have just discovered Total 0% Greek Yoghurt (Fage) mixed with flavoured protein powder (in this case, cookies & cream from Myprotein)
Totally ace!
Yes he mentioned this as well... Is that the stuff thats really goopy? like you can hold the spoon upside down and it would fall off? He said to mix a protein powder in and it goes a bit like angel delight.Totally ace!
Porridge is a go I think, gonna pick some up later along with some sweetener for me cups of tea. I've been told some dark chocolate chips can go on the porridge to liven it up a little.
Otispunkmeyer said:
Yes he mentioned this as well... Is that the stuff thats really goopy? like you can hold the spoon upside down and it would fall off? He said to mix a protein powder in and it goes a bit like angel delight.
Porridge is a go I think, gonna pick some up later along with some sweetener for me cups of tea. I've been told some dark chocolate chips can go on the porridge to liven it up a little.
It's the opposite. sPorridge is a go I think, gonna pick some up later along with some sweetener for me cups of tea. I've been told some dark chocolate chips can go on the porridge to liven it up a little.
tty yoghurt is gloopy. Zero is more solid, like putty, or soft cheese.Dark choccy is a good idea.
dangerousB said:
Was it just swimming you're doing? The only reason I ask is that's a fairly high activity multiplier to use for someone who slips through the water with as little effort as someone like you . . . unless you're spending heaps of time in the pool, that is. I've always banked on about 650 kCal/hr for swimming and as you say, dollars to donuts, you'll be using less effort than me!
When it comes to food, I don't snack, I generally eat 5 meals a day and during the day they'll be something like:-
300g jacket spud + 1½ tins of tuna + butter (or chilli) . . . ~500kCal
300g lasagne (made up at beginning of week and portioned) . . . ~450kCal
Chicken & advocado wrap . . . ~420kCal
300g homemade chicken/veg/pearl barley soup . . . ~450kCal
All very low in sugar (of the simple variety) and I eat nothing in-between meals. I wouldn't get too hung up on eating sugary foods before a workout, you won't really need it if your diet during the day is good - the only time I ever do is generally at 6am in the morning when I'm absolutely knackered (I'll neck a gel) and even then I don't really need it - it's just to make me feel better mentally!
Yes just swimming. Maximum number of sessions available to me is 4 at my club. However I tend to miss one anyway due to time. He's quite happy with that though because it gives 3 swims, 3 gyms and a day off. If I could do more swimming I probably would, its the only way to get better, but honestly the motivation for training on my own, with my own sets in a public swim just isn't there. Been there, done it, it was naff and full of morons getting in your way (even in the very fast lane they put out at the pool here!). Happily though I am only concentrating on sprints, 50's and 100's, in two strokes so lots of pool time isn't too critical. When it comes to food, I don't snack, I generally eat 5 meals a day and during the day they'll be something like:-
300g jacket spud + 1½ tins of tuna + butter (or chilli) . . . ~500kCal
300g lasagne (made up at beginning of week and portioned) . . . ~450kCal
Chicken & advocado wrap . . . ~420kCal
300g homemade chicken/veg/pearl barley soup . . . ~450kCal
All very low in sugar (of the simple variety) and I eat nothing in-between meals. I wouldn't get too hung up on eating sugary foods before a workout, you won't really need it if your diet during the day is good - the only time I ever do is generally at 6am in the morning when I'm absolutely knackered (I'll neck a gel) and even then I don't really need it - it's just to make me feel better mentally!
Mark Foster, one time 50 m specialist, was known for spending a lot of time in the gym rather than in the pool training for the 50 sprint freestyle and he didn't hang up his goggles until well into his 30's and no one yet has replaced him. The 50 really is less about technique and more about how much power you can put in (how hard you can pull and how fast you can spin those arms!)
Thanks for the food ideas. I will try an advocado I think, what do they taste like?
Halb said:
Otispunkmeyer said:
Yes he mentioned this as well... Is that the stuff thats really goopy? like you can hold the spoon upside down and it would fall off? He said to mix a protein powder in and it goes a bit like angel delight.
Porridge is a go I think, gonna pick some up later along with some sweetener for me cups of tea. I've been told some dark chocolate chips can go on the porridge to liven it up a little.
It's the opposite. sPorridge is a go I think, gonna pick some up later along with some sweetener for me cups of tea. I've been told some dark chocolate chips can go on the porridge to liven it up a little.
tty yoghurt is gloopy. Zero is more solid, like putty, or soft cheese.Dark choccy is a good idea.
Halb said:
Otispunkmeyer said:
Yes he mentioned this as well... Is that the stuff thats really goopy? like you can hold the spoon upside down and it would fall off? He said to mix a protein powder in and it goes a bit like angel delight.
Porridge is a go I think, gonna pick some up later along with some sweetener for me cups of tea. I've been told some dark chocolate chips can go on the porridge to liven it up a little.
It's the opposite. sPorridge is a go I think, gonna pick some up later along with some sweetener for me cups of tea. I've been told some dark chocolate chips can go on the porridge to liven it up a little.
tty yoghurt is gloopy. Zero is more solid, like putty, or soft cheese.Dark choccy is a good idea.
Faff... struggling already. Been to see him today, reckons 3500 cal minimum. Maybe up to 4000 depending how this goes. Got 600 left to eat today, though as the meal I just had was Bucatini all'Amatriciana my carbs are a bit over the top. Cottage cheese on Burgen soya+linseed for later might swing it a bit.
We made the Bucatini all'Amatriciana tonight because we've recently been to rome at that was one of the best things I've tasted in a while, but fook me, a serving has around 1000 cal in raw ingredients. I imagine most italian food (pizza and pasta) is going to be like this, but I don't think I saw a massive person all weekend!
by the way what happens if you eat too much sodium?
We made the Bucatini all'Amatriciana tonight because we've recently been to rome at that was one of the best things I've tasted in a while, but fook me, a serving has around 1000 cal in raw ingredients. I imagine most italian food (pizza and pasta) is going to be like this, but I don't think I saw a massive person all weekend!
by the way what happens if you eat too much sodium?
Edited by Otispunkmeyer on Monday 27th January 20:58
Halb said:
TheJimi said:
This is topical, since I have just discovered Total 0% Greek Yoghurt (Fage) mixed with flavoured protein powder (in this case, cookies & cream from Myprotein)Totally ace!
I love zero. Nice treat at night with fresh fruit or cocoa powder.Sometimes mix with Quark (which I don't particularly like), but is cheap and has a reasonable protein content!
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