Nutrition pre and post workout

BigMo2017

Not sure whether to post this here or in the nutrition section. I'm trying to get the most out of my workout by understanding how to eat properly before and after. Should I be eating carbs beforehand for energy? Should I eat immediately before my workout or delay my workout for a period of time after eating? Should I eat something high in protein after my workout? How much should I eat and how soon after my workout? I know nothing about this and these questions might all be irrelevant. Anyone in the know who could give me advice out there?

SABoj

I found it better (for me), to wait 90 minutes after eating before working out. It helps a lot & I have no problem with 'energy levels'.
The best time for a recovery drink is within about 30 minutes of finishing your workout. Generally post workout nutrition is a 4:1 ratio of carbs to protein. There are several good recovery drinks out there. Check them out. If possible, find one without casein protein.
There is no one size fits all answer- try out a few options & see what works best for you. If you're able - consult with a nutritionist to help develop something specific to you. Good luck!

Cherimoose

Before working out, eat whenever and whatever gives you enough energy to have a good workout. That's different for everyone, but generally doesn't involve a fasted state. A normal meal or snack 1-2 hours before works for me.
After working out, eat whenever you're hungry. A normal meal is fine.
Unless you're an elite athlete you probably won't notice a difference making it more complicated than that.

BigMo2017

Thanks for the replies. Am I overthinking this? Maybe obsessing a bit? Probably.

VeronicaA76

Depends on the workout. For morning cardio, an empty stomach is fine, just make sure to eat immediately after. For weight lifting, you want to eat a good meal 30minutes to an hour before hand, and eat something high protien afterwards.

BigMo2017

BabyBear76 wrote: »

Depends on the workout. For morning cardio, an empty stomach is fine, just make sure to eat immediately after. For weight lifting, you want to eat a good meal 30minutes to an hour before hand, and eat something high protien afterwards.

Thanks that's what I was wanting to know.

Packerjohn

BigMo2017 wrote: »

Thanks for the replies. Am I overthinking this? Maybe obsessing a bit? Probably.

You are. As @Cherimoose said, meal/nutrient timing, while there is some evidence it can make small difference in performance, it makes no significant difference, and is just noise, to a recreational athlete.

Get your overall nutrition and exercise on point. Much more important than deciding whether to eat item x 30 minutes or 60 minutes before a workout.

mmapags

Cherimoose wrote: »

Before working out, eat whenever and whatever gives you enough energy to have a good workout. That's different for everyone, but generally doesn't involve a fasted state. A normal meal or snack 1-2 hours before works for me.
After working out, eat whenever you're hungry. A normal meal is fine.
Unless you're an elite athlete you probably won't notice a difference making it more complicated than that.

Bingo! Nutrient timing is fairly irrelevant. Do what you want and what works for workout performance. I IF and workout fasted. My workouts have been killer lately. YMMV. It's a very individual thing and you will have to experiment and decide what works best for you.

canadianlbs

BigMo2017 wrote: »

Thanks for the replies. Am I overthinking this? Maybe obsessing a bit? Probably.

nothing wrong with that once you get used to it you'll probably generate your own list of battles to pick without being told not to obsess.

to answer your question, my own very-casual rule of thumb comes from mark rippetoe. 'carbs on lift day, protein for rest'. idek if that's been debunked but when i am paying attention to such things it does seem to work well for me.

it also depends on what kind of 'most' you're looking to get. i'm totally happy to eat a bunch of carbs to feed my deadlifts and a whole cow on the day afterwards because i'm mostly greedy for the lifting itself to go well and feel good. if your priorities are stacked differently you might not agree.

SonyaCele

just figure out what makes you feel best, there is no rule except get good overall nutrition and hydration. My mornings are when i eat my carbs, I generally sip a protein shake during my workout, and i'm always starving after my workouts so i have my high protein lunch or dinner as i'm walking out the gym door.

mca90guitar

Besides c4 or coffee I don't eat before working out, I do it first thing in the morning and can't eat for at least an HR after I wake up.

Post workout I have a high protein breakfast. Works for me

BigMo2017

Thanks everyone. I really appreciate the advice.

Tomm88

I wouldn't sweat it too much, most of the time pre workout I'll have a sugar free monster with a protein bar or beef jerky or something small to snack on then afterwards I just go straight to food, mainly eggs and oats.