Pre/Post Workout Meals

vero2k15

Hi everyone, I'm looking to lose a few pounds while toning up a bit as well. Any suggestions for pre-workout meals/shakes or post workout meals/shakes? New to the gym/ working out thing!

socioseguro

I use whey protein isolate blended with a banana plus almond milk. I take it 45 minutes before my workout.
Another portion of whey protein isolate with just water , just after my workout ends, still at the gym
Good luck with your healthy journey

vball1121

I sent you a message/friend request with some follow up questions so I can give you some recommendations.

vero2k15

@socioseguro thanks I will try the pre workout shake! I can get the whey protein anywhere?

vero2k15

@vball1121 I've got your friend request but not the message! I need some good meal tips

SideSteel

So before going into this, I'd first make the important clarification that total calorie and macronutrient intake will be substantially more important than the timing of those nutrients when it comes to fat loss.

So with that being said, the primary things you should focus on would be creating sustainable food habits so you can adhere to a reasonable calorie intake. If precisely timing your nutrients around training somehow hinders or conflicts with those habits then it's not going to be a wise idea to go that route.

Assuming it doesn't have any negative impact on your adherence, then I think it would be a good idea to get some protein within a couple of hours on each end of the training bout. Most people do this naturally via their normal meal patterns, but not everyone.

Training completely fasted may create some additional importance to post workout nutrition, but if you're training in a fed state you're likely to still have adequate nutrients available in the post workout period from the pre workout meal.

If you're looking for ideas, I'd first start with: Are you eating a mixed meal (or at least, a meal containing protein) within 2-3 hours before and after your training? If the answer is already yes, then you probably don't need to do anything about it. If the answer is no, then you can fill in the gaps by either positioning meals accordingly or choosing a protein supplement.

See here for an excellent write up:
www.jissn.com/content/10/1/5