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How many carbohydrates do I need to keep up with my training

Commented on November 09, 2013
Created November 09, 2013 at 1:22 AM

My football season ended a week ago, so I took a small break, but now I'm doing some off-season training. I do p 90x (legs and back is the cornerstone of my routine, along with some chest and triceps, ploy metrics and core synergistics) and/or insanity 3 days a week, along with two hours of hockey every week, and about 45 min of walking on week days, and then some other miscellaneous stuff(fitness unit in p.e, etc), along with 1, one hour personal training session on most weeks, and usually an interval training coarse on my cross trainer once a week. Is this enough training to have me be prepared for football ( i play running back, and middle linebacker) and how many carbohydrates and calories do I need for my training

I'm 5'5 120 pounds, and 13 years old with 11-12 percent body fat

14b8422e9b449a21e06fa3349953d4f7

(220)

on November 09, 2013
at 03:56 PM

I am on a hockey team so unfortunately I can't drop that, and I am thinking about completely dropping the p90x(it's just not effective enough in terms of football improvements considering how many rest days I have to take after each video) and replacing it with more home workouts at a park or something. And no, I do not have a written schedule from my personnel trainer yet

4610451431ec7155c87a5698be682a95

(1122)

on November 09, 2013
at 03:42 PM

What about dropping the hockey? Are you on a team or is it pick-up? What about scrapping the px90 and focusing on HIIT?

Do your coaches/personal trainer have a written out plan for you? Might be your first step.

14b8422e9b449a21e06fa3349953d4f7

(220)

on November 09, 2013
at 03:31 PM

... With the workouts being made up mostly of short (10-20 sec sets) explosive, full out exercises such as suicides with a 20 sec time limit, various lateral movement and sprinting exercises, and then some other full body stuff, etc. what do you think of this new routine?

14b8422e9b449a21e06fa3349953d4f7

(220)

on November 09, 2013
at 03:27 PM

I'm half a week in and I'm having trouble walking now. I'm thinking of doing more sport specific training as football is the only reason I work out in the first place. I'm also going to put an emphasis on anoarobic exercises (10-15 sec sets of maximum effort) as the 40-120 sec sets in p90x probably aren't doing much for football. So I'm probably going to drop the p90x down to twice a week and doing plyometrics only, along with the two hours of hockey, the one hour personnel training session, and I'm going to add in two 40-50 min workouts down at a park or some other open area...

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 09, 2013
at 12:27 PM

"There is the possibility that uncontrolled high doses of nitrate salts might be harmful to health. In contrast, natural sources of nitrate are likely to promote health. For this reason, it is recommended that athletes wishing to explore possible ergogenic effects of nitrate supplementation employ a natural, rather than pharmacological, approach."

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 09, 2013
at 11:40 AM

Lol, to high training on 30mg of carbs. You're going to want 5,000-10,000+x that amount.

AFAIK, "there is very little evidence that direct nitric oxide supplementation increases exercise performance." I would go with organic beetroot juice instead.

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2 Answers

0
4610451431ec7155c87a5698be682a95

(1122)

on November 09, 2013
at 02:31 PM

#1 - Do not take any advice from this site unless you yourself have cross-checked the info. There are many conflicting, sometimes confusing, answers.

# 2 - It sounds like you are training in the pros. How do you feel at the end of the day, or better yet, in the morning? As a teacher I've seen the burn-out happen a lot with students who over-train. I've done it myself with marathon running. Take some breaks. Does your trainer have rest/recovery time built in?

# 3 - at your age and with your schedule you should be eating unlimited numbers of calories. Forget body fat and weight. Your positions are dictated by power and speed. Eat enough protein for muscle recovery and adolescent growth. Prob. 80 grams. Carbs should be non-grain starches, of course, and should be eaten until satisfied. Sweet potatoes, a little rice, carbs from whole milk, full fat yogurt. Fat should be of the naturally occurring kind found in your foods, as well as EFA's. a good quality fish oil supplement is a must.

#4 - make sure you are chilling out regularly.

# 5 - this is all IMHO. Remember to cross check.

Good luck

4610451431ec7155c87a5698be682a95

(1122)

on November 09, 2013
at 03:42 PM

What about dropping the hockey? Are you on a team or is it pick-up? What about scrapping the px90 and focusing on HIIT?

Do your coaches/personal trainer have a written out plan for you? Might be your first step.

14b8422e9b449a21e06fa3349953d4f7

(220)

on November 09, 2013
at 03:31 PM

... With the workouts being made up mostly of short (10-20 sec sets) explosive, full out exercises such as suicides with a 20 sec time limit, various lateral movement and sprinting exercises, and then some other full body stuff, etc. what do you think of this new routine?

14b8422e9b449a21e06fa3349953d4f7

(220)

on November 09, 2013
at 03:27 PM

I'm half a week in and I'm having trouble walking now. I'm thinking of doing more sport specific training as football is the only reason I work out in the first place. I'm also going to put an emphasis on anoarobic exercises (10-15 sec sets of maximum effort) as the 40-120 sec sets in p90x probably aren't doing much for football. So I'm probably going to drop the p90x down to twice a week and doing plyometrics only, along with the two hours of hockey, the one hour personnel training session, and I'm going to add in two 40-50 min workouts down at a park or some other open area...

14b8422e9b449a21e06fa3349953d4f7

(220)

on November 09, 2013
at 03:56 PM

I am on a hockey team so unfortunately I can't drop that, and I am thinking about completely dropping the p90x(it's just not effective enough in terms of football improvements considering how many rest days I have to take after each video) and replacing it with more home workouts at a park or something. And no, I do not have a written schedule from my personnel trainer yet

0
42128a8a6f51dd99f6416fa1a5a7c40b

on November 09, 2013
at 08:53 AM

I think 30mg carbs are quite enough for getting high quality training. but somes times our body needs more then we use supplements, like i do http://www.extremerushnitricadvice.com/ i use Extreme Rush Nitric Oxide Booster for that purpose. I m doing some weight training.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 09, 2013
at 11:40 AM

Lol, to high training on 30mg of carbs. You're going to want 5,000-10,000+x that amount.

AFAIK, "there is very little evidence that direct nitric oxide supplementation increases exercise performance." I would go with organic beetroot juice instead.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 09, 2013
at 12:27 PM

"There is the possibility that uncontrolled high doses of nitrate salts might be harmful to health. In contrast, natural sources of nitrate are likely to promote health. For this reason, it is recommended that athletes wishing to explore possible ergogenic effects of nitrate supplementation employ a natural, rather than pharmacological, approach."

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