Pre-workout Nutrition

Scamd83

Just wondering what different people prefer to eat before going to the gym and how long beforehand? And how much trial and error did it take before you figured out what works best for you? I've had an absolutely terrible gym session after having peanut butter, banana on toast and a protein bar. Still can't figure out what works best for me.

usmcmp

I workout on my lunch hour and I generally just lift. Most of the time I have breakfast around 8 (eggs and bread of some sort is a typical breakfast for me) then lift at noon. I can't eat right before lifting, I need 2+ hours between eating and lifting. On weekends I lift in the morning before eating and my energy is just fine.

I find that my food intake for the day or two prior has a larger impact on my gym session than the meals I had that day.

galgenstrick

For me, I train fasted when in a deficit because I like to skip breakfast. When bulking I eat mainly carbs to fuel my workouts.

Scamd83

Ever noticed any drawbacks to training fasted such as a decrease in strength/muscle/energy?

Willbenchforcupcakes

I typically eat right before. Like today, I'm eating my oatmeal right now and I'll be under the bar squatting in about 20 minutes.

But then, I'm a competitive powerlifter with two hour weigh ins. I need to be able to handle eating just before performing.

galgenstrick

I notice a strength decrease because I'm in a deficit for sure. Any time you lower carbs your strength will go down. Sometimes I will feel like I have low blood sugar in the mornings and drag a bit, if that's the case I'll usually eat something. But that's pretty rare. Otherwise, I don't notice a difference between fasted and unfasted training.

Scamd83

@galgenstrick But what about if you're still eating the same number of carbs, but just all after training - does that negate any strength loss?

kwtilbury

Early morning or afternoon, I'll put a 1-1.5 scoops of protein in some coffee over ice. Mid-morning I'll usually have some oatmeal with a scoop of protein.

usmcmp

Scamd83 wrote: »

Ever noticed any drawbacks to training fasted such as a decrease in strength/muscle/energy?

Not for me. The pump when I train fasted is usually better.

Scamd83

@usmcmp By fasted do you mean without having consumed anything at all that day, going a certain time since your last meal or both? Interested in what you said previously about what you eat the previous couple of days being more important for your workout then what you've eaten that day.

usmcmp

Usually without having eaten that day. Like my morning workouts, where I last ate 14 hours prior. When I was doing intermittent fasting it would be 16 hours since I last ate.

If I have higher carbs one day then my workout the following two days is usually better. If I have a couple of lower calorie days then the workouts the following few days are rougher.

galgenstrick

Scamd83 wrote: »

@galgenstrick But what about if you're still eating the same number of carbs, but just all after training - does that negate any strength loss?

Nope. You will retain your glycogen until your body depletes it through exercise. So meal timing doesn't matter too much, unless of course you are active with sports or something outside of the gym as well, then you will probably see more benefit from eating carbs pre workout.

chaney3000

Depends on what the workout will be. Cardio sessions an hour or longer I go for a slow burning carb. I usually eat this an hour and half before I get out there. Less than an hour cardio session you can go without foods. Lifting or gym sessions I usually like a fast burning sweet carb. I use something like a cliff bar or a homemade granola bar or an apple. Gives me that quick energy needed to get through the workout. I usually get that in about an hour prior.

Everyone is different so it will take some trial and Era to see what works best for your body. Either way, I wouldn't suggest anything heavy prior to exercise period. The stuff you mentioned was too much to eat before working out. Banana and peanut butter by itself would work or just the protein bar.

I stay away from anything spicy or really robust flavored like pesto, marinara or etc... because it bothers my stomach too much.

Scamd83

@usmcmp So would you say it's better to eat more on days before training days?

@galgenstrick I'm not sure I understand, are you saying the way you eat reduces your strength?

galgenstrick

Scamd83 wrote: »

@usmcmp So would you say it's better to eat more on days before training days?

@galgenstrick I'm not sure I understand, are you saying the way you eat reduces your strength?

No, I'm saying that when you are in a calorie deficit, you can notice slight strength loss over time as compared with being in a calorie surplus.

Scamd83

@galgenstrick I understand now, your strength decreases because you're cutting, not because of when you're eating your carbs or other macronutrients. Thanks.

Hornsby

I usually drink coffee and eat bacon, eggs, kodiak pancakes, and some fruit about 8 am. Then I workout around 9:30. Usually have some more coffee and a Tootsie Pop about 15 minutes before. Workouts are usually a couple hours of lifting and then a 2-8 mile run or a 25-50 mile bike ride. I always take bananas with me and eat those if I feel like I need something to eat.

usmcmp

Scamd83 wrote: »

@usmcmp So would you say it's better to eat more on days before training days?

No, I'm saying don't starve yourself on days you aren't training and ensure you're still getting an adequate mix of the macros on non-training days. Your food diary is hit or miss as far as you filling it out, so I can't give much more advice.

Scamd83

Edit: I made a mess of this reply, doesn't matter now.

SonyaCele

i just eat my normal food at my normal times, but i don't eat withing an hour or two of going to the gym or i will throw up my food or get heartburn.