How do actual athletes eat?

[Anonymous]

I only exercise a moderate amount (think 25 mins cardio five days a week, plus stretching or strength most days), but I’m famished on my cardio days. Most of my meals are whole grain-based and I lean into protein (nuts, eggs, beans, lentils, meat or fish a couple times a week). Three meals a day, at least two snacks, plenty of water. Still hungry! I’ve been trying protein bars lately, and they help a lot with hunger but they all seem so processed.
I don’t see how I can get fuller in a healthy way, and just wonder how people who really exercise a lot manage it.

[Anonymous]

I don't know what an exercising lady needs to eat, but I clearly remember reading about "actual athlete" Michael Phelp's diet during his Olympic training and it was insane!

Michael Phelps, the renowned Olympic swimmer, followed a high-calorie, nutrient-rich diet during his training years. His daily intake typically consisted of:
Calories: 8,000-12,000 calories
Macronutrients:
Carbohydrates: 60-70% of total calories, Protein: 20-30% of total calories, and Fat: 10-20% of total calories.
Foods:
High-carb foods: pasta, bread, rice, potatoes, fruits, vegetables
Lean proteins: chicken, fish, eggs, beef, pork
Healthy fats: nuts, seeds, avocado, olive oil
Junk food: pizza, burgers, ice cream, candy (in moderation)
Example Meal Plan:
Breakfast: 3 egg sandwiches, 3 pancakes, 2 bowls of oatmeal
Lunch: 2 large ham and cheese sandwiches, 2 energy drinks
Dinner: 1 pound of pasta, 2 large chicken breasts, 1 cup of vegetables
Phelps's diet was designed to provide him with the energy and nutrients he needed to sustain his intense training regimen. It's important to note that this diet is not recommended for most people, as it is extremely high in calories and may lead to weight gain or other health problems.

[Anonymous]

OP, I'm not an actual athlete but I, too, get hungry on my cardio days. I used to not eat before my early morning class but now I down a Fairlife chocolate protein shake before spin. It really gives me a better workout with that food energy.

[Anonymous]

I watch a lot of professional or highly competitive athlete you tube videos - mostly triathletes, ultra runners, and cyclists.

They eat a ton of lean protein + vegetables and whole carbs. Lots of hard boiled eggs, legumes, roasted vegetables, protein shakes, berries…

I would try adding more protein on on your cardio days and see if that helps.

[Anonymous]

Anonymous wrote:I only exercise a moderate amount (think 25 mins cardio five days a week, plus stretching or strength most days), but I’m famished on my cardio days. Most of my meals are whole grain-based and I lean into protein (nuts, eggs, beans, lentils, meat or fish a couple times a week). Three meals a day, at least two snacks, plenty of water. Still hungry! I’ve been trying protein bars lately, and they help a lot with hunger but they all seem so processed.
I don’t see how I can get fuller in a healthy way, and just wonder how people who really exercise a lot manage it.

Athletes can eat upwards of 10,000 calories a day and still maintain weight.

The less active you are, the smaller you are, the less muscle you have, the less mental stress you have, the less calories you need.

The bolded parts-
too much carbs causing insulin swings will increase your hunger.
Eating that often everyday is counter to your goals, unless you are trying to bulk up and gain muscle mass. You are spiking your insulin levels each time you eat. Try eating two larger meals a day instead, with fewer carbs.

[Anonymous]

Anonymous wrote:OP, I'm not an actual athlete but I, too, get hungry on my cardio days. I used to not eat before my early morning class but now I down a Fairlife chocolate protein shake before spin. It really gives me a better workout with that food energy.

That is just flavored milk with added chemicals that are harmful. It is complete garbage. Just drink some milk instead.

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP, I'm not an actual athlete but I, too, get hungry on my cardio days. I used to not eat before my early morning class but now I down a Fairlife chocolate protein shake before spin. It really gives me a better workout with that food energy.

That is just flavored milk with added chemicals that are harmful. It is complete garbage. Just drink some milk instead.

What’s harmful?

[Anonymous]

My D1 college football player relative eats 6 meals of real food per day.

Of note, he eschews all protein- powdery processed foods: shakes, bars, powder etc. To get his protein, he eats single-source actual food like chicken or eggs or lamb

[Anonymous]

Anonymous wrote:I only exercise a moderate amount (think 25 mins cardio five days a week, plus stretching or strength most days), but I’m famished on my cardio days. Most of my meals are whole grain-based and I lean into protein (nuts, eggs, beans, lentils, meat or fish a couple times a week). Three meals a day, at least two snacks, plenty of water. Still hungry! I’ve been trying protein bars lately, and they help a lot with hunger but they all seem so processed.
I don’t see how I can get fuller in a healthy way, and just wonder how people who really exercise a lot manage it.

Cut out the grains, beans, lentils and add fatty cuts of beef. No more hunger!

[Anonymous]

A combo of carb + protein without grease (fatty cut of meat is fine, fried in soy bean oil is not) whenever I am starving. I do 1 hr weight session, 1 hr metcon, and 3 90 min dance class per week - total of 6-7hr / week.

[Anonymous]

You just eat more. When I still played hockey I regularly ate six meals a day.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP, I'm not an actual athlete but I, too, get hungry on my cardio days. I used to not eat before my early morning class but now I down a Fairlife chocolate protein shake before spin. It really gives me a better workout with that food energy.

That is just flavored milk with added chemicals that are harmful. It is complete garbage. Just drink some milk instead.

What’s harmful?

The chemicals and preservatives to prolong shelf life, and the fake sweeteners in it that wreak havoc on your insulin and endocrine system. Look at the ingredients list. Any vitamins added are negligible as well.

Drink glass of milk, and take a multi vitamin. Cheaper, and healthier.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP, I'm not an actual athlete but I, too, get hungry on my cardio days. I used to not eat before my early morning class but now I down a Fairlife chocolate protein shake before spin. It really gives me a better workout with that food energy.

That is just flavored milk with added chemicals that are harmful. It is complete garbage. Just drink some milk instead.

What’s harmful?

The chemicals and preservatives to prolong shelf life, and the fake sweeteners in it that wreak havoc on your insulin and endocrine system. Look at the ingredients list. Any vitamins added are negligible as well.

Drink glass of milk, and take a multi vitamin. Cheaper, and healthier.

Do you work for the milk industry? You keep saying the same thing in different threads.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP, I'm not an actual athlete but I, too, get hungry on my cardio days. I used to not eat before my early morning class but now I down a Fairlife chocolate protein shake before spin. It really gives me a better workout with that food energy.

That is just flavored milk with added chemicals that are harmful. It is complete garbage. Just drink some milk instead.

What’s harmful?

The chemicals and preservatives to prolong shelf life, and the fake sweeteners in it that wreak havoc on your insulin and endocrine system. Look at the ingredients list. Any vitamins added are negligible as well.

Drink glass of milk, and take a multi vitamin. Cheaper, and healthier.

Do you work for the milk industry? You keep saying the same thing in different threads.

The garbage that is being referenced IS milk silly, with added preservatives and sweeteners.
So do you work for the milk packaging industry?

[Anonymous]

Anonymous wrote:I watch a lot of professional or highly competitive athlete you tube videos - mostly triathletes, ultra runners, and cyclists.

They eat a ton of lean protein + vegetables and whole carbs. Lots of hard boiled eggs, legumes, roasted vegetables, protein shakes, berries…

I would try adding more protein on on your cardio days and see if that helps.

As a competitive age-grouper this is more or less what I do. But, I am not that big into eggs and I don't use protein shakes. I schedule my training around my actual meals and tend to eat whole foods as much as possible. I am also a big fan of Zero Percent Greek Yogurt - you can get 48 ounce containers of Fage and Kirkland brand at Costco locally.

For OP, the more steady state longer cardio you do, the less sugar-fuel reliant you are going to be, and the less famished you are going to be after any of that. People that are putting in 10+ hours a week are generally not going to even register something like an hour easy run. It just takes time to get there, and not everybody is the same.