Quote (baboli @ Jul 8 2010 02:31pm)
Can u help me set up a diet
i'm a tennis player so i'm out here usually for 4 hours at least in the middle of the day sweating my balls off
need a diet where i can get tons of carbs before so i can be energized
not looking for bulk/cut just want to be stronger/quicker on court
If you're looking for a good supply of carbs to ensure sufficient energy for intense activity try eating a a combination of approximately 80g of complex carbs (sweet potatoes, whole grain pasta, brown rice, etc) 1 hour before exercises and 30g of simple carbs (try gatorade or any simple sugar drink) 15 minutes before. During exercises if you can sip BCAA enhanced sugar beverages (any sugar beverage w/ added unflavored bcaa powder), this will help as well.