Low insulin levels?

Injury/Nutrition Nutrition

9 years ago 04/23/2015 9:27am EDT

Hey y'all, I'm just a bit curious if my typical diet looks okay. I'm only asking because I've been beginning to feel out of energy before afternoon practice. Here it is:

Morning(7:00 am): Coffee(160z) black with a tiny bit of creamer, and usually about a cup of plain cheerios or special K with a little milk

Snack(10:00 am): carrots or small granola bar

Lunch(12:00am): Turkey sandwich with mustard, lettice, cheese on whole grain bread. Banana, orange, also.

Practice: Ranges from 5-10 miles usually

Snack(5:30): muesli cereal(few handfuls) or some fruit

Dinner: Quinoa or brown rice with some vegetable and meat(usually chicken)

If I have desert: Usually an English muffin with some PB spread on top

Anything I should cut back on? or eat more of?

Thanks

9 years ago 04/23/2015 9:50am EDT

re: Critique my typical diet

Forgot to add, I also do core work and long board almost everyday if that makes a difference

9 years ago 04/23/2015 10:45am EDT

re: critique my typical diet

Holy sh1t no wonder!

Would u get some bacon and eggs and some porridge into u in the morning

Pleez

9 years ago 04/23/2015 11:06am EDT

re: Critique my typical diet

Cut out the cr@p cereal in the morning....that stuff is absolute garbage.Not only that, I don't think you're eating enough for 5-10 miles of running.Are you diabetic? Why are you worried about insulin?

Critique my typical diet wrote:
Hey y'all, I'm just a bit curious if my typical diet looks okay. I'm only asking because I've been beginning to feel out of energy before afternoon practice. Here it is:
Morning(7:00 am): Coffee(160z) black with a tiny bit of creamer, and usually about a cup of plain cheerios or special K with a little milk
Snack(10:00 am): carrots or small granola bar
Lunch(12:00am): Turkey sandwich with mustard, lettice, cheese on whole grain bread. Banana, orange, also.
Practice: Ranges from 5-10 miles usually
Snack(5:30): muesli cereal(few handfuls) or some fruit
Dinner: Quinoa or brown rice with some vegetable and meat(usually chicken)
If I have desert: Usually an English muffin with some PB spread on top
Anything I should cut back on? or eat more of?
Thanks

9 years ago 04/23/2015 11:28am EDT

re: Bad cereal

No I'm not diabetic, I'm just worried because I feel depleted for some reason right after school and I wanna change that.

how many calories would you suggest to eat a day if I'm burning about 1000 daily? I'm about 149 and 5'10 ,male 16 years old. Thanks for the feedback

9 years ago 04/23/2015 12:15pm EDT

re: Critique my typical diet

Your diet looks to be perfectly fine.

Rather than "low insulin", I think you meant "low blood sugar".

If you have a concern of low energy right before practice, simple solution: about 1/2 hour before practice have another small snack: 100% fruit juice (slightly diluted if stomach concerns. I am going with the juice rather than whole fruit because you are getting the whole fruit at lunch, and you don't want too much fiber close to your run) and maybe a piece of toast, something simple like that. Other than that, I can't see your diet causing you issues for low energy.

(are you getting enough sleep?)

9 years ago 04/23/2015 12:21pm EDT

re: Critique my typical diet

My 105 lb wife who spins 2 - 3 times a week (and does nothing else) eats more than you.

You have no energy because you don't have sufficient calories.

Eat a real breakfast. Where's your protein? Good fat? Fruit?

At your age and level of exercise, you should consumer AT LEAST 600-700 k cal for breakfast.

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