Reader questions
May 8th 2010 01:20
This week I answer a few questions from a reader. Firstly, I answer the reader’s question about foods that can contribute to sleep disturbances and what you can do to sleep better. Secondly, I have a look at the reader’s diet and make a few recommendations.
Question
Hi, I am James I'm 19 6 ft tall 155 lbs (11 stone). I’ve got a problem with sleeping and I just need to rule out if it's anything to do with my diet so I hope you can help. I am not very active at the moment but I start work in a few weeks and I can start boxing again due to injury healed. Anyway while I have been resting I have had a break and ate junk food quite a lot and I can't get to sleep or if I do I wake very often and feel very energetic and adrenalin pumped. Is this anything to do with my diet? I do suffer from depression and anxiety, so just need to make sure it's not the diet. I am just starting lifting and need to gain muscle and strength so I eat a lot.
My diet is:
Morning - weetabix, 3 bread (White or brown) 3 eggs scrambled
Weetabix again with whey protein
Protein and carb shake(readymade)
After training - whey protein ,2 tortilla wraps, peanut butter, chicken breast, banana
Steak or salmon or chicken & vegetables
Casein protein mixed with 250ml milk before bed or cottage cheese and on rest days I eat crisps, chocolate biscuits
A lot of refined carbs
Total of 3000 calories, 250g carbs, 250g protein, 80g fat 21%
Is there anything there that could cause my problem of sleep or do you think it's not diet related? Is this diet fine and right for gaining muscle without fat and is the protein ,carbs ,calories right for me gaining muscle hope you can help this is confusing thanks.
Answer
Your diet may something to do with your sleep patterns. I do recommend seeing your doctor to properly rule out factors that may cause your insomnia. You could try cutting down on sugary and junk foods. Junk food, especially sugary food can keep you up. Too much sugar in one go gives you a big hit which makes you feel energised for a short amount of time. Caffeine and alcohol can also cause sleep disturbances. Food allergy or and intolerance can cause sleep disturbances as well. A few of the foods you have mentioned are common allergens. These foods include lactose from dairy foods, peanuts, and gluten from wheat. You may want to see your doctor if you think these might be a problem. Don’t eat or drink just before going to bed, especially foods like cabbage, beans, broccoli and garlic because they cause gas build up and therefore it keep you awake. This activates your digestive system and can keep you awake, especially if you have gastroesophageal reflux.
Exercising regularly helps you sleep better. However, avoid exercising just before bed, as it is not such a good idea because exercise has a stimulant effect. Its recommended that if you exercise in the evening, try to exercise at least three hours before going to bed.
Stress and worrying, symptoms of anxiety as you probably already know, can aggravate your insomnia. If you worry, set aside some time before going to bed to plan what you review the day and make plans for the next day. Make a list of things you need to do to avoid thinking of them when you are trying to sleep. Reduce stress by meditating, exercising, and listening to music.
Your diet looks good, but it’s not great. You meet your energy needs, but you may need more food as you start training. It is a bit low in starchy carbohydrates including fruit and vegetables and a little too high in protein. We need 50-55% of our energy to come from carbohydrates, so that’s around six servings of foods like whole grain bread, pasta, rice, breakfast cereal. We also need at least two servings of fruit per day and three servings of vegetables. We only need two servings of protein foods, which include legumes (e.g. chickpeas, beans and lentils), soy, dairy, eggs, fish, meat, nuts and seeds. A serving is usually whatever fits into your palm. The average man needs around 45 grams of protein per day. Athletes need around 1.6-1.7 grams of protein per kilogram of body weight, where endurance athletes need around 1.2-1.4 grams per kilogram of body weight.
Please note that someone is considered an athlete if they train for at least an hour, four days per week.
If you have any queries, then please email at nutrition.advice@gmail.com or leave your queries on here.
Krissi
Question
Hi, I am James I'm 19 6 ft tall 155 lbs (11 stone). I’ve got a problem with sleeping and I just need to rule out if it's anything to do with my diet so I hope you can help. I am not very active at the moment but I start work in a few weeks and I can start boxing again due to injury healed. Anyway while I have been resting I have had a break and ate junk food quite a lot and I can't get to sleep or if I do I wake very often and feel very energetic and adrenalin pumped. Is this anything to do with my diet? I do suffer from depression and anxiety, so just need to make sure it's not the diet. I am just starting lifting and need to gain muscle and strength so I eat a lot.
Morning - weetabix, 3 bread (White or brown) 3 eggs scrambled
Weetabix again with whey protein
Protein and carb shake(readymade)
After training - whey protein ,2 tortilla wraps, peanut butter, chicken breast, banana
Steak or salmon or chicken & vegetables
Casein protein mixed with 250ml milk before bed or cottage cheese and on rest days I eat crisps, chocolate biscuits
A lot of refined carbs
Total of 3000 calories, 250g carbs, 250g protein, 80g fat 21%
Is there anything there that could cause my problem of sleep or do you think it's not diet related? Is this diet fine and right for gaining muscle without fat and is the protein ,carbs ,calories right for me gaining muscle hope you can help this is confusing thanks.
Answer
Exercising regularly helps you sleep better. However, avoid exercising just before bed, as it is not such a good idea because exercise has a stimulant effect. Its recommended that if you exercise in the evening, try to exercise at least three hours before going to bed.
Stress and worrying, symptoms of anxiety as you probably already know, can aggravate your insomnia. If you worry, set aside some time before going to bed to plan what you review the day and make plans for the next day. Make a list of things you need to do to avoid thinking of them when you are trying to sleep. Reduce stress by meditating, exercising, and listening to music.
Your diet looks good, but it’s not great. You meet your energy needs, but you may need more food as you start training. It is a bit low in starchy carbohydrates including fruit and vegetables and a little too high in protein. We need 50-55% of our energy to come from carbohydrates, so that’s around six servings of foods like whole grain bread, pasta, rice, breakfast cereal. We also need at least two servings of fruit per day and three servings of vegetables. We only need two servings of protein foods, which include legumes (e.g. chickpeas, beans and lentils), soy, dairy, eggs, fish, meat, nuts and seeds. A serving is usually whatever fits into your palm. The average man needs around 45 grams of protein per day. Athletes need around 1.6-1.7 grams of protein per kilogram of body weight, where endurance athletes need around 1.2-1.4 grams per kilogram of body weight.
Please note that someone is considered an athlete if they train for at least an hour, four days per week.
If you have any queries, then please email at nutrition.advice@gmail.com or leave your queries on here.
Krissi
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