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Advice on meal plans for active female student??

Answered on October 18, 2013
Created October 17, 2013 at 5:37 PM

I am a 25 year old graduate student who recently went paleo... Well let's say 90:10. I Crossfit 5x/ week and run 2-3x/ week. I constantly going from school to work to the gym etc and find that I am always hungry! I eat very well, mostly veggies and lean protein, but in a bind, reach for "paleo friendly" bars due to convenience. I am looking to tone up and get a handle on my eating schedule. Any suggestions would be appreciated!!!

74e853d880d6eae55a19d038a6b50fd7

(250)

on October 18, 2013
at 05:13 AM

Great suggestions!

7904c7276d7e48f1be887fabd263bfd9

(300)

on October 17, 2013
at 08:03 PM

certainly, unfortunately i can just parrot what ive heard as im not that knowledgeable.

that being said if i was to play the 'devils advocate' i might argue something like carbs/proteins/fats have their own averages ie '1gfat=5 calories 1gcarb=9calories 1gprotein=3calories'(made up 100%) but then you could use a % of calories based on an average and still come up with a very good translation.(maybe thats what they do?)

but idk either way.

F291857fa12a0291688ea994343156dc

(720)

on October 17, 2013
at 07:52 PM

@wtfgod a follow-on comment / question... people often quote a level of protein as a % of total calories. Like 15%... But would not a more 'accurate' model be a protein number based on lean muscle mass and then a small adjustment for activity? I guess what I'm getting at... would increasing ones total caloric usage by 50% necessitate boosting protein by 50% as well? It seems like there's baseline protein need and then a "repair" amount based on workouts? It's somewhat of a moot point for me since I tend to avoid heavy workouts. :)

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3 Answers

0
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on October 17, 2013
at 07:58 PM

Eat more fat! And more carbs!

If you're only eating lean protein + veggies of course you're going to be hungry, because you're undereating! You're probably not getting NEARLY enough calories.For your activity levels, you need a lot of fuel - going both low-carb and low-fat is a recipe for total disaster.

Try adding in healthy fats (olive oil, coconut oil, butter, animal fat...) and carbs (sweet potatoes, white potatoes, white rice, winter squash...).

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on October 17, 2013
at 06:21 PM

this really isnt an answer to your main question, nevertheless i think its some decent 'food for thought'.

many in the paleo community look at exercise through the lens of : quality over quantity, instead of running/cardio (not so much crossfit), but you might be better off doing HIT weight exercises as they are more effective and consume far less time.(everyone needs more time)

as far as your diet is concerned the paleo philosophy is replacing carbs(in part) with fats, if most of your diet is lean meats and veggies your probably lacking calories, especially with your active lifestyle which would make the fact your constantly hungry no suprise. the obvious answer to this would be get more calories, get more fats or more carbs into your meals.

people only need about 15% protien(more for heavy exercise) which leaves huge holes in your diet which need to be filled with carbs/fats... avoiding both combined with an active lifestyle is a recipe for disaster.

F291857fa12a0291688ea994343156dc

(720)

on October 17, 2013
at 07:52 PM

@wtfgod a follow-on comment / question... people often quote a level of protein as a % of total calories. Like 15%... But would not a more 'accurate' model be a protein number based on lean muscle mass and then a small adjustment for activity? I guess what I'm getting at... would increasing ones total caloric usage by 50% necessitate boosting protein by 50% as well? It seems like there's baseline protein need and then a "repair" amount based on workouts? It's somewhat of a moot point for me since I tend to avoid heavy workouts. :)

0
5b9a25a1a676397a25579dfad59e1d7b

(2318)

on October 17, 2013
at 05:46 PM

Crossfit 5x/ week and run 2-3x/ week is a loooott. You mentioned protein and and veggies, but make sure you're eating good healthy carbs (like fruit, sweet potatoes, starchy veg) and healthy fat (like avocados, coconut oil etc) especially if you're working out that much so you can recover!

Go to snacks for me include:

  • Beef/Turkey Jerky
  • Boiled Eggs
  • Nuts
  • Avocados (slice it in half and keep it in a bag with a spoon)
  • Baby carrots with guacamole for a dip
  • Chicken drumsticks (bake em, keep em in a baggie
  • Shaved coconut
  • Dried veggie chips or kale chips
  • Celery and almond butter
  • Tinned makeral or salmon

74e853d880d6eae55a19d038a6b50fd7

(250)

on October 18, 2013
at 05:13 AM

Great suggestions!

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