need help with my nutrition

[davidgessen]

I've recently started Navy SEALS CrossFit's workouts.
Before CrossFit, I had a regular gym training program, which I did for 4~5 months.

I'm 15, 5'6, 119lbs.


I need a nutrition program, I want to gain weight and height(If it is possible to do by eating specific food).
I'm training 4 times a week, and 3 times swimming right after the workout.
Protein shackes\gainers are not an option.

What should I eat before the workout?
Should I eat after the workout but not before the swimming? after the swimming?



Thanks alot...

[king henry viii]

eat clean food and a lot of it.

100% whole wheat bread, peanut butter, pastas, healthy cereals, eggs, tuna, chicken, fish, steak, baked potatoes, lots of vegetables and fruits, salad if you want, brown rice, chocolate milk.

that's all i can think of right now.

generally i eat about 1-1.5 hours before i go workout, so maybe that will work for you.

after you lift or PT or whatever it is that you do, go straight to swimming, don't eat in between. eat once you are all done. and eat a big meal to replace all those calories you burned.

[scskowron]

What king said.


Be sure to eat lots of food after your workout, specifically foods that are high in protein and some fat. Chocolate milk and peanut butter are my favorites. I usually workout an hour or two before bed, so my post-workout meal is my last one of the day. Be sure not to eat too many carbohydrates before bed, as they won't get burned and may turn to fat instead of muscle.

[MeatHead08]

What king said.


Be sure to eat lots of food after your workout, specifically foods that are high in protein and some fat.

Actually you want to avoid fats and other slow digesting food post workout. You want high protein and high carbs (that are high on the glycemic index) post workout so that those nutrients can go directly into your muscles to start to repair and build them back up. Get your self a good protein powder and stock up on a ton of food. At your weight, you dont need to concentrate on what you eat, concentrate on how much.... EAT EAT EAT! Never let your body get that 'hungry' feeling, always keep it full.

[Jen_MV]

Just wanted to add lots of calcium on the list . . . for growing bones.