What's a good college track athlete's diet?

[haylee_ann]

I want tol loose like 7 pounds because I'm a pole vaulter and want to make it into a D1 school after community college. I feel like if I dropped a couple pounds I'd do a lot better in my event because it's less weight to move down the runway and it would be easier because I could stay on a smaller pole. any diet suggestions to lose weight quickly but in a healthy way? I already eat pretty healthy for the most part I'd just like some more suggestions please :)

[sarahh_12]

First of all, protein. A whey isolate seems like it would be good for these intentions. You need to make sure it has 25+ grams of protein, less than 5ish carbs, low low low sugar (I cannot stress this enough), and low calories (180 max, lower definitely better!). Try and figure out the calories you need per day, work around that. You should only try and lose 1.5-2 pounds a week. Anything more is loss in muscle mass. Vegetables, I can't stress this enough (again). The green leafy ones are the best. Spinach is fantastic for you. Don't forget your good carbs; they are a very necessary part of maintaining energy; Quinoa and brown rice are my main go to's for this. Portion it out. 1/2 is a good place to start. Chicken, tuna, etc., are all good for keeping your protein up and building muscle and helping lose fat. Personally, I avoid fruit as well. The sugars can come from other places. Where I do have fruit is with greek yogurt (it's great for you!). I have plain greek yogurt and cut up some strawberries in it with a little bit of honey. It's kind of like my dessert. Haha. Just avoid the bad stuff, try your best to stay clean.

[sarahh_12]

Oh, and water! Lot's and lots of water. I try and do a gallon a day.

[madmisskelly]

Cut around 500 calories per day. Still eat balanced carbs, fat and protein, but focus on carbs that will keep you full- limiting simple sugars.

You could always try logging your calories to get an average of what you are eating and then eat 500 calories less than that per day.

Its the equivalence of 150 cals less per meal if you eat 3 square meals.

[nevergivinup]

I used to do track and field in high school. Just eat good protien and carbs whenever you get the chance. Like pasta and things and whole grain for energy. Meat and dairy for protien. And drink lots of water whenever you feel hungry to help make the feeling go away. Chewing gum helps curb hunger too sometimes. When you say you do squats daily do you mean with weight like barbells or dumbells or with bodyweight?

[haylee_ann]

I do barbell and dumb bell squats

[nevergivinup]

oh cool. How much weight usually?

[haylee_ann]

Dumb bells 20 squats 135

[nevergivinup]

Thats pretty good.

[Distant]

Don't drink soda. Stop eating anything deep fried. Drink lots of water. Do squats, jumping exercises and run.

[haylee_ann]

thanks for the real answer but I haven't drank ant soda for over 3 months, I don't like fried things and I do squats in practice everyday :/

[Distant]

Looks like you're already on the right track then (pardon the pun). Keep it up. Sometimes results come slowly. Especially, when you're already in great physical shape which you seem to be.

[irykiryk]

I don't know any that are for sideways people. If you were person living in the standing straight up world, I'd be able to help you.

[Anonymous]

Cut all sugar except for fruit.

Look up Paleo. A great way to eat for athletes.

[haylee_ann]

thanks! that book has some really helpful stuff :)

[Anonymous]

Water and veggies. Get your protein from WHEY powder.

[Anonymous]

Normally all the track stars I know (and I know many) they all eat fruiti loopis and fried zuchinni

[Anonymous]

I am on the anabolic steroid and random sex diet.