best food types before/after training?

[fin racer]

I am currently doing all my excercise at home, centred on boxing specific workouts in an attempt to get fit/lose weight. So I am ( at least 3 times a week) doing the following:
3 mile run
jump rope
shadow boxing
push ups/crunches etc
heavy bag

Can someone guide me as to the best kinds of food to be eating, as over the last few weeks I constantly find myself hungry! I eat a decent breakfast every morning ( porridge, egg, cereal) then fruit/yoghurt. At lunch, I will have ham/chicken/tuna on granary (or regular wholemeal), more fruit then a after my evening workout a good meal.

I drink 1-1.5 litres of water each day.

I should add that my job is sedentary.

Thanks in advance

[Lemmonie]

cant beat a handful of nuts around 4pm to keep you going in my opinion.

Little and often they say is best

[fin racer]

though that myself, think I might try the graze thingy, or just stock up on some nuts of various types, fruit etc.

Cheers Lemm

[Hyper10]

Drink a CARB drink before and isotonic drink during to top up lost minerals. Maybe try a protein shake after resistance/weights but watch the calories. no expert but as I said here before I found just drinking water didn't really do the trick

[Fatman2]

IMHO 1.5 litres of water seems a bit low. I normally go through about 3-4 a day.

As above, try to graze a bit more to avoid peaks from food. I aim for 5 meals a day i.e. 3 smallish main meals and 2 snacks in between. I think most importantly it's necessary to ensure a balance of fat/carb/protein in each meal as this will ensure you're topping your body up and keeping hunger controlled.

Your meals sound fine but just make sure you have something at 10:30 and 15:00.

[Ordinary_Chap]

Have a look at my thread if you like to see what I'm upto.

If you're training hard a protein based diet is a must! Lots of choices out there and mine is just an example of it.

I think a lot of it comes down to the sorts of food you eat etc so its worth devising a strategy based around your own circumstances.

[fin racer]

thanks guy for all the input.

Was wondering lately am I really eating enough! I have already dropped a stone since xmas so am almost at the weight I want to be at, just want to tone up now.

I have always tried to eat as healthy as possible, but there is only so much fruit you can put away.

Once I get shot of this bloody lingering cold/cough, I intend to really knuckle down and go hard on the circuits, especially bouts on the heavy bag, just now really getting the hang of jump roping!

[Ordinary_Chap]

fin racer said:

thanks guy for all the input.

Was wondering lately am I really eating enough! I have already dropped a stone since xmas so am almost at the weight I want to be at, just want to tone up now.

I have always tried to eat as healthy as possible, but there is only so much fruit you can put away.

Once I get shot of this bloody lingering cold/cough, I intend to really knuckle down and go hard on the circuits, especially bouts on the heavy bag, just now really getting the hang of jump roping!

If you want to understand how many calories you should be consuming its worth looking at the Harris Bennedict BMR calculator.

http://www.bmi-calculator.net/bmr-calculator/

And then start tracking how many calories you are consuming using either one of the many great apps for smartphones or using something like the website fitday.

It's worth remembering fruit isn't a great staple if you're looking to tone up. I'm not saying don't eat it but its not always the best thing.

And also remember tone is a result of low bodyfat and nothing else. Conditioning comes from training the muscle but tone is only achieved with low bodyfat.

[fin racer]

Ordinary_Chap said:

If you want to understand how many calories you should be consuming its worth looking at the Harris Bennedict BMR calculator.

http://www.bmi-calculator.net/bmr-calculator/

And then start tracking how many calories you are consuming using either one of the many great apps for smartphones or using something like the website fitday.

It's worth remembering fruit isn't a great staple if you're looking to tone up. I'm not saying don't eat it but its not always the best thing.

And also remember tone is a result of low bodyfat and nothing else. Conditioning comes from training the muscle but tone is only achieved with low bodyfat.

thanks for that Chap, I have a few lbs to carve off yet. Was looking at your thread yesterday, dont quite have your dedication, Im just an (approaching) mid-thirties fella who does not want to be a fat daddy to his little son, like so many ( as well as for my own sake!)

[Ordinary_Chap]

fin racer said:

thanks for that Chap, I have a few lbs to carve off yet. Was looking at your thread yesterday, dont quite have your dedication, Im just an (approaching) mid-thirties fella who does not want to be a fat daddy to his little son, like so many ( as well as for my own sake!)

I'm in my 30's to but I am pretty dedicated. I'm the sort of guy who either does something at 100% or not at all.

Anyway your diet will be about 70-80% of the end result, some small diet tweaking can result in a big difference to the end result!

Good luck with it anyway,
Lee