what do i need to eat while working out?

Lots of protein!

so i should buy some like peanut butter protein bars or something?

boiled egg whites, no yokes. at least a dozen a day.

alright..

im just trying to od as much possible to get stronger.

what about push ups? would it help if i did pushups the days we dont lift. or possibly weekends?

congrats on a bunch of multi-hit games. Basketball is great for conditioning for a baseball player, but at 5'9 you're college chances may be greater in baseball, you know the answer to that better than we do. By posting on a baseball forum, I'm guessing you may already lean that way. Google search for workouts geared towards baseball, i.e. won't hurt your arm, and as the previous poster advised, protein. Check out the "whey protein" thread in this same forum for some lively discusion. My son has added significant weight and muscle gain just since the HS season ended with a good workout/supplement program. Good luck and keep us posted on your progress!

It is the summer, you should have time to add an extra meal or two. At your age if you up your calorie intake (w good food) you will put the weight on. Add an extra meal/heavy snack between lunch and dinner and eat before going to bed, it is while you sleep that weight gain is challenged (body goes anaerobic).

LW2:

Post these kinds of questions in the strength and conditioning forum and you will get some more information. Send me a PM with your email address and I will send you a nutrition guide for HS athletes. It is a .ppt file and is quite detailed.

My son plays both basketball and baseball and I can tell you from his experience it is difficult to gain body mass doing both sports.

Good Luck

Large hunks of mozzerella - everyday.

And zeppole for dessert.

Liver and fava beans.

Seriously, though, it's great that you're asking. This shows you're serious about doing it right and making sure you're not wasting your time lifting and then giving your body nothing to build upon.

I am no nutritionist, not a doctor, not Oprah, not much of anything really, but here's what I came up with for my own son after doing some research.

For My Son (just turned 19):
To build muscle during his summer workouts, he needs to consume between 2800-3000 calories a day, spread over 6 meals, each about 3 hours apart, and in the following ratios: 50% protein, 30% carbs, 20% healthy fats. These ratios are for building muscle, not necessarily for endurance, so after his summer training he'll need to bring the carbs back up but still get enough protein to maintain his gains.

I just did a quick google and found this straightforward document which can help you figure things out: http://www.extension.umn.edu/family/W00030.pdf
(you will notice, however, that for my son I have researched a much higher protein % than recommended here - just personal choice based on other things I've read - and besides, my son is thin as a rail - he needs a little bulk and is working out hard.
Good luck to you!!

LW

I will be serious for a bit here - and give you my suggestions.

I am not a nutritionist - or a Doctor - I just buy food and cook it. Then - people eat it. Keep that in mind please.

1) Chicken and meat dishes.
You can make them a million different ways - so you never get sick of them. You dont need filet mignon - a good 5 pound Pot Roast with medium grade meat will still do the trick. Dont be afraid to use different cheeses to enhance these meals - just dont go nuts on it.

2) Vegetables and Fruit - eat alot of them. With every meal.

3) Peanut butter, ice cream and rice. Again - you can have this stuff alot of ways - so it doesnt get boring.

4) Dont drink soda. Dont eat candy. Dont drink coffee or alcohol.

5) Drink milk. Or have milkshakes if you dont like milk straight up.

6) Work out alot - and eat 5 times a day. Even if it isnt much.

And most importantly - buy yourself an Italian cookbook.

You still trying to sell that book?

I have 100 copies

Krak is correct about the calories one needs to consume and the right ones.
I agree with the protein content being higher than others for each meal, for training purposes. And don't forget fish and nuts provide plenty of protein.

TR,

You get the book for free. You know that.

ITS

How is this for a displaced NY'er

DobbS Ferry lost in the State semitinals

Just saw where Mamaroneck made it back to back state titles

Gotta say thanx to the Binghamton paper for its hourly updates on the games

Congrats to the kids on both Mamaroneck and Dobbs Ferry

Here is handout on nutrition that I prepared for my athletes:

http://www.maxxtraining.com/nutrition.htm

quote:

what do i need to eat while working out?

Nothing.

You'll get cramps.

It depends on the individual...

Some hard-core bodybuilders will use Branched Chain Amino Acids or Essential Amino Acids during their workouts...

No matter what you do....DRINK YOUR WATER!!!