Eating before a workout... when and what?

MaryYoungmark

I've recently started incorporating exercise into my day. What do y'all eat before the workout and how much time before the workout do you eat it?

TavistockToad

On weekdays I work out after work so have a boiled egg, bit of cheese, bag of baked crisps, spoonful if peanut butter.

On weekend long runs I have my breakfast (protein enriched cereal) an hour or so before I go out.

ccrdragon

I workout at 05:00 on weekdays so for me its never and nothing (except for the occasional black coffee).

leggup

New study says it's better to exercise on am empty stomach: https://www.sciencedaily.com/releases/2017/04/170406152651.htm

It was a very small study. Divide up your calories so that you're comfortable. I personally feel ill if I eat right before exercise anyway.

nrbutton

I can't eat before vigorous cardio, I would throw up. Weight lifting days I drink a protein shake an hour or more beforehand

BeGrandLike

I workout first thing in the morning so I normally just grab a banana and a shot of coffee on my way out the door

Gallowmere1984

About an hour before lifting: 8 ounces kefir, 25g whey concentrate, and ~300g or so of apple slices.
Post: a met-rx cookie dough bar, then an hour or so later, proats with strawberries, almonds and greek yogurt.

Fasted HIIT: BCAAs and a buttload of stims.

sardelsa

Either a carby snack or breakfast with coffee 30min-1 hour before. Then candy during and after my lifting sessions.

kavahni

Recent studies have shown that you should focus on carbs before working out (to feed the muscles you will be using), and a good, solid protein within 30 minutes after to help repair the muscle you just used.
So, coffee with milk, a bit of toast, or fruit might be good carbs before, then eggs, meat, fish, or unflavored Greek yogurt after.
Really, it's kind of up to how your body responds as to how much and how long before a workout you can eat. For my usual track workouts that don't last very long my coffee and milk will usually do it, or maybe a banana. But on my long run days – – anything over 6 miles – – I prefer to eat two corn tortillas with a tablespoon or two refried beans smeared on them and a big glass of water. It doesn't bother me to run on that amount of food. But I know that that might cause stomach upset in other people.
If you are really interested in exercise and nutrition info, I recommend that you read the book "The First Twenty Minutes." The fitness editor from the New York Times sorted through a ton of worldwide studies on nutrition and exercise and made the results incredibly readable. I think the most interesting thing about the book is that most of the information we've been working with for years comes from studies that were done on elite male athletes, of which most of us are not! She differentiates between the studies done on elite athletes and on regular people. It's really pretty fascinating. My two favorite fun facts: most people will not lose weight by taking up running, and if you have run a longer hard race like a half marathon or more, chocolate milk is the perfect recovery food. Dang I like this book!

New_determination

Carbs n protein before 30-60 mins prior n protein n carbs after ~ to repair and refill glycogen stores

Francl27

If I go first thing in the morning, I usually don't eat, because I'm not hungry.

Usually though I end up eating 1-2 hours before I go. I don't eat anything special before or after my workouts.

rlr5072

That's awesome - good for you! On weekends, my workouts are usually longer and involve more cardio, so I'll have oatmeal with peanut butter with some fruit mixed in about an hour and a half before working out. On weekdays, my workouts are only an hour or so, so I'll just have a half a serving of mini wheats about 45 minutes-hour from exercising. I seem to be the opposite of most and feel ill if I don't eat before working out, but I can't eat too close to exercising, or else I feel nauseous. I like to at least put a little fuel in the tank, especially on weekdays when lunch feels so far gone and I have to go straight from work.

ritzvin

If it's right before cardio (and I didn't get around to eating 40+ minutes beforehand), then some syrup-based-gel-like-substance (like fruit snacks, Clif bloks, gu chews, etc)(anything more would not agree with me during the run). I try to get a small dinner in about 40 minutes beforehand though (I run after work).

rybo

I rarely eat before working out. Running or intense cardio, I definitely can't eat too soon beforehand. When I workout after work, lunch is my last meal.(a good 4-5 hrs) Weekends are always done in a fasted state because they are typically early morning.