Newbie seeking advice

[normgate]

Hi there,

Firstly let me say this is the first time I've seen this forum and having read the stickies and a variety of posts I really like it and hope I'm not wasting your time asking these questions. Also I apologise if this is in the wrong forum.

I am 27, 6'2", about 180lbs and relatively fit. I have recently quit smoking and my goals are basically to boost my recovery from this filthy habit and build lean muscle in the long run. I prefer to do bodyweight exercises and from what I understand this is a good way to build lean muscle, I get a good cardio workout from regular sports such as basketball, cycling, running and squash. My diet is very good I dont eat processed foods and enjoy cooking but do probably eat too much white flour (I love pasta!). Could someone breakdown how much of each food group is a healthy amount to consume per day? Or if Ive missed this info somewhere on the site, direct me to where I should be looking.

I would like to know what are the most basic supplements I should be using to boost my energy levels and aid recovery. I have considered whey protein for this purpose but I am concerned that any benefits will disappear if I dont maintain my consumption.

I have also been told that electrolytes and some protein along with a multivitamin/multimineral is a good basic start and would like some advice from someone who knows.

If you need more info or anything please let me know and thanks very much for reading and in advance for replying.

 

[PLB_old]

Hey normgate, welcome to the forum and congrats on quitting smoking!

For a very general outline of how many servings of each food group you should have per day, here is a good starting point: MyPyramid.gov - United States Department of Agriculture - Home

The most important thing to remember is that the types of food you actually have in each of those categories matters a lot! For your grain servings, having all whole grains and not refined grains makes a huge difference. Or having fatty meats for all of your servings instead of sticking with more lean options can make a big difference in your overall fat intake in a day.

In the beginning, it may be helpful for you to measure your portions... Lots of people are terrible at judging their portion sizes and they constantly underestimate or overestimate what they are eating! Another way to think about portions is using the food plate method... For your meals, 1/2 of your plate should be veggies (at least 2 kinds), 1/4 is protein, and 1/4 is carbs. (And no, you can't pile this as high as you want to! ).

As for the supplements... it totally depends on your goals. I'm definitely no expert in this area, but a good multi and possibly an omega-3 is all that most people need. Exercise, good nutrition, proper sleep, drinking lots of water, and good stress management should be most of what you need to 'boost your energy levels and aid recovery'. If you feel that you are fatigued and you can't explain why, consult your doctor. He or she will guide you to the correct supplements, if necessary.

Having a protein supplement can be a good option if you are doing more activity than the average person, or if you are trying to build muscle mass, or bulk. Most people get more than enough protein in their daily diet, so a protein shake isn't always a necessity. Make sure you have a snack post-workout (within 30 mins is ideal) that consists of some carbs and protein to ensure that your muscles have adequate energy for the next exercise bout. Also, having a snack pre-workout (within an hour or so) that contains mostly complex carbs may help with energy throughout your workout (or sport activity).

I'll stop there. I hope that helps!