my nutrition (for regeneration)

Let me introduce myself. I'm Gregor 22 years of age and I'm coaching young boys (3-4,5 hours/day) and train in the moorning every day cca. 3 hours. So not a lot time for rest and regeneration.

I'm quite in in nutrition for myself and that's for competitions (this year for the first time I competed at the World cup in Moscow last month). I found myself more eficient at the traning and regeneration is at the top.

FOR ALL: I'M DOPING FREE and I DON'T APPROVE DOPING!!!!!

The saddest thing is, doping is mostly in recreation population and is DEADLY!!! Why reach doping if you don't need to, CORRECT hard work always brings you to success. Don't take the easy way and destroy your health and life!

My nutrition plan:

8:00 10g glutamin

8:15 30g of protein (from powder)

8:30 oat with milk

9:00 training:

10:00 amino acids with creatin complex

10:30 BCAA

12:00 all in one formula (30g of protein (P), 30g of carbohydrate (CH)+some free essential amino acids with standard 5g dose)

12:45 30g P/50g CH

13:30 lunch: meat/ eggs, with pasta/rice, fruit

17:00 low fat curd

20:00 supper: meat/ eggs, with pasta/rice, vegetable

23:00 meat/eggs

24:00 10g glutamine

4x/day vitamins.

Omega 3 fat is needed to, but it's all about the money

That diet menu is not for young boys and not for non-competitive. I would advice this for ring specialists like me after 20 years of age and if he is somehow perspective.

You wouldn't believe but I'm so timed in, that I even don't look at the clock any more.

Bold words at training are when i'm on rings and when I do my workout for rings (rings elements like swallows, inverted crosses, combinations...).

Ask me any questions and I'll replay you in my knowledge.

Just discovered this post, quite interesting I would say to see what a professional takes

Gregor, Since the last post was in 2008, has your diet for regeneration changed since that time? Any updated information we can get from such an elite athlete is appreciated. Thanks

Maybe just added beta alanin, no serious changes.

Gregor, there is alot of controversy as to wether Beta-Alanine is effective or not. In your opinion have you noticed an ergogenic effect. If so, what effect have you noticed and what dosage and brand are you supplementing with. thanks

All the last studys shows that beta alanin is effective. At least I didn't saw anything bad of it.

At first I didn't notice anything, but after a week I gained a slight i9ncrease of strength.

Gregor, I have read most effects occur after 1 month of supplementation with beta- alanine, interesting , you noticed an effect after only 1 week.

Diffrent people, diffrent effects,...some do have a msucle tingleling, some don't, I for my self don't.

Hey Gregor which vitamins are you using and in which doses? Just curious since you write 4x/day vitamins

all peak, ultra A-Z 6 tabs.

Cool, any other changes to your diet?

Not realy.

20 g of glutamine per day is a lot. Glutamine gives me sleeping problems but to each their own.

Gregor, still not convinced about maybe going paleo for a while?

No

I have great results with this diet.

Even now with 5 h workout a day.

dnj23 said:

20 g of glutamine per day is a lot. Glutamine gives me sleeping problems but to each their own.

Weird, I've taken more than 40 on a regular basis in the past with no issues. I've never heard of sleep problems! Is that just when you take it right before bed or is it no matter what?

Gregor said:

No

I have great results with this diet.

Even now with 5 h workout a day.

Cool No reason to change something that clearly works

Gregor said:

No

I have great results with this diet.

Even now with 5 h workout a day.

it's been a few years since your original post - any significant changes?

i am a beginner at age 32, so i am not expecting miracles, also because i cannot digest a lot of different foods like starches/oats, but i am very interested in at least trying to copy what the lucky ones do, so that maybe i can reach my genetic potential.

how old are you now gregor? how many hours are you training daily? do you have any recommendations to your nutrition plan for a beginner/older athlete?

pretty good

Hey Gregor

Do you still follow the same diet? how is it going with it? any changes?

CAn I ask you how many calories u take on daily base?

Thanks in advance

hey gymperformance, gregor isn't active on forum after injury

Damn that eating schedule, i would die if i eat that frequently.

Pafke said:

Damn that eating schedule, i would die if i eat that frequently.

Yea same!

He did mention it was advised for competitive athletes.