impact of food choices on energy levels/workout performance

jjpptt2

To be abundantly clear... this post and my question(s) has nothing to do with weight loss. I'm asking purely about food choices related to energy levels and workout performance.

Also, because this is so subjective, I'm open to both science/evidence based arguments AND personal experiences.


So, with that said, can we talk a little about food choices and how they impact energy levels, workout performance, etc? I understand how different macro goals can impact all of this, but what about a frozen pizza vs fresh pizza of similar calorie content? What about pre-packaged meals vs homemade, again... assuming similar calories/macros?

If the overall foods are similar, do pre-packaged foods tend to have lower/poorer nutrient profiles than do homemade? More sodium and/or preservatives? If so, is that necessarily a bad thing?

I ask because the majority of my diet is take-out or pre-packaged foods. When I care enough to do so, I can hit my macros pretty easily while staying at my calorie goal. Admittedly, my diet is HUGELY UNbalanced, so I do take a multi to help with missing micronutrients. I wonder if I'm shooting myself in the foot by eating this way as I try to get back in shape after a solid year of *kitten*-it-itis.

janejellyroll

All this is going to be anecdotal based on my personal experience with logging food and running over the past three years:

I notice that my longer runs (anything over a couple of hours) tend to feel better when my diet is higher in carbohydrates. I don't notice any particular link based on where those carbohydrates come from (delivery pizza seems to be as good as potatoes I've roasted in the oven myself). For shorter workouts, I don't notice any particular link to my carbohydrate intake.

When my protein is very low over a period of days, I have a general feeling of feeling weaker. But also, this only tends to happen when I'm travelling, working a lot, and not paying much attention to what I'm eating (other than logging it), so it may be something else besides the protein.

I have never noticed a link between sodium or preservatives and my energy or workout performance. Either I'm not sufficient observant or it's irrelevant for me.

Same with artificial sweeteners: I have had periods in the past three years where I've had them daily and periods where I haven't had them at all. I didn't notice any difference in how I felt (or my appetite/cravings).

sijomial

What kind of workout or exercise is a crucial question....
I'm very precise about preparation, fuelling and recovery on century rides (high carb, low fat, low fibre, moderate protein) but tend to rock up and "just do it" for regular gym workouts or rides up to 3 hours or so.

Only gym exception is very high intensity work in the gym when I'm conscious I need more time to let a higher fat content meal go down. For regular gym work then fed or fasted makes no difference for me let alone any quality index of particular foods.

IMHO there's little real relation to workout performance and arbitrary clean eating / food snobbery / processed rules. Everything you eat gets turned to puke and the nutrients and calories extracted!
If I'm getting my glucose and fructose on a ride from a carb gel or from fruit I don't believe its going to result in performance differences - that's if your stomach can handle lots of fruit when exercising hard.

For long term health then yes a well balanced and healthy diet (which can be just as vague as clean...) is important but it's a tenuous link between long term health and short term energy levels and performance.

jjpptt2

sijomial wrote: »

What kind of workout or exercise is a crucial question....

At this point, my workouts are pretty ordinary...

- an hour in the gym, mostly compound lifting
- an hour run (could be road or trail)
- a 2hr mtn bike ride
- a hour of pick-up basketball (very interval-ish)

sijomial

jjpptt2 wrote: »

sijomial wrote: »

What kind of workout or exercise is a crucial question....

At this point, my workouts are pretty ordinary...

- an hour in the gym, mostly compound lifting
- an hour run (could be road or trail)
- a 2hr mtn bike ride
- a hour of pick-up basketball (very interval-ish)

Then your fuelling can be very ordinary too!
You have plenty of energy onboard already. A really intense 2hr MTB ride might be pushing your glycogen reserves if you are in a significant deficit or not eaten for a long time but otherwise for me food is well down my list of priorities for that type of workout.

jjpptt2

Thanks. I don't typically have a problem getting though an hour in the gym. An hour run is, usually, just inside my comfort zone. 2hrs on a mtn bike is tough, and basketball is killing me right now.

If fueling isn't an issue, or at least not a major limiter, then maybe I just need to come to terms with the fact that I'm older, fatter, and out-of-shaper than I want to admit.

jjpptt2

janejellyroll wrote: »

When my protein is very low over a period of days, I have a general feeling of feeling weaker. But also, this only tends to happen when I'm travelling, working a lot, and not paying much attention to what I'm eating (other than logging it), so it may be something else besides the protein.

That's an interesting observation... I'll have to pay more attention to that.

Thanks.

RuNaRoUnDaFiEld

janejellyroll wrote: »

All this is going to be anecdotal based on my personal experience with logging food and running over the past three years:

I notice that my longer runs (anything over a couple of hours) tend to feel better when my diet is higher in carbohydrates. I don't notice any particular link based on where those carbohydrates come from (delivery pizza seems to be as good as potatoes I've roasted in the oven myself). For shorter workouts, I don't notice any particular link to my carbohydrate intake.

When my protein is very low over a period of days, I have a general feeling of feeling weaker. But also, this only tends to happen when I'm travelling, working a lot, and not paying much attention to what I'm eating (other than logging it), so it may be something else besides the protein.

I have never noticed a link between sodium or preservatives and my energy or workout performance. Either I'm not sufficient observant or it's irrelevant for me.

Same with artificial sweeteners: I have had periods in the past three years where I've had them daily and periods where I haven't had them at all. I didn't notice any difference in how I felt (or my appetite/cravings).

I'm pretty much the same.

Ramen noodles seem to be a great carb fix for me pre long runs.

YosemiteSlamAK

For me personally I respond better when I have taken in some protein before I workout, typically its black beans. Before I was eating oatmeal & yogurt or not eating beforehand. My times were slower, my METs were lower and I didn't feel I was doing my best. Now that I have my pre workout meal, I feel like I get more done. Even if it is all mental, it makes my workouts more enjoyable.

jjpptt2

YosemiteSlamAK wrote: »

For me personally I respond better when I have taken in some protein before I workout, typically its black beans. Before I was eating oatmeal & yogurt or not eating beforehand. My times were slower, my METs were lower and I didn't feel I was doing my best. Now that I have my pre workout meal, I feel like I get more done. Even if it is all mental, it makes my workouts more enjoyable.

Have you noticed any differences tied to diet in general, rather than specific to pre-workout?

Cbean08

I don't have the best balanced diet. I rely a lot on protein bars and caffeine to fuel my day since I'm very busy with work and school. In terms of overall diet, I notice my energy levels drop and my irritability increases when I'm not eating many fruits and veggies. I also feel a lot weaker when I'm low on protein. I can go pretty well on a lower carb diet but I am heavily reliant on zero calorie energy drinks and coffee. The majority of my carb intake is beer. I have noticed that I have a great workout on Monday after I've been drinking all weekend, despite staying in a deficit.

In terms of pre-workout, I like to eat a Quest bar and an apple and a Monster Zero. It's enough simple carbs to give me an energy spike without being high volume. The more volume, the more sluggish I feel.

jjpptt2

Is it worth bringing hydration into this conversation? Assuming fluid intake low but not unimaginably low, could/would that play a role in energy levels?

LiftHeavyThings27105

I will chime in....

I am working on a lower carb nutritional plan due to a high A1C. I notice that if I time my carb intake properly then the training is good and if I don't do so well with the timing then the training suffers. I am doing Strong Lifts 5x5 and finished three weeks (today is Work Out #1 of Week 4). So, nothing super intense and the weights are still light (although, getting up there.....getting closer, anyway). But, limited to the big compound movements. Still resting only 90 seconds between sets.

I also do Intermittent Fasting (16 hours fast so an eight-hour window for eating....I am pretty dang consistent with fasting between 7PM and 11AM the following morning) so fasted training (I have tried) is a def no-no for me. I train at lunch time (I do not want to wait until after work, which for me is 6PM). The few times that I have tried fasted training.....no bueno! Within minutes I develop a *HUGE* head ache.

My general nutrition is very basic, but solid. I tend to eat the same five to seven things (or, whatever the numbers are this week...LOL!). I am lucky like that. I can absolutely be happy and content with the same thing literally every single day....for months on end. I eat what I truly enjoy eating...

rybo

Anecdotal evidence here. For the most part I've worked out and been active my entire life. But for much of that time I didn't eat particularly healthy. Lots of processed foods, lots of restaurants, lots of candy and sweets. I was the "lucky" rare person who out exercised a bad diet. But I struggled a lot with energy levels. Slow to wake up, afternoon crashes, lethargic at the gym after work. My performance never seemed to suffer, but I was tired with brain fog often.

Gradually, but overly slowly, I started eating less and less processed foods, less junk and sweets. Replaced with more whole foods, more vegetables, etc. Suddenly I noticed, I stopped crashing after lunch. I woke up refreshed and ready to go. And as another huge benefit my digestive system started functioning as it was meant to. We'll skip the details about that. I just felt better and clearer eating more nutritionally dense foods. It's that reason more than any other, that I've never looked back or missed the way I used to eat.

YosemiteSlamAK

jjpptt2 wrote: »

Have you noticed any differences tied to diet in general, rather than specific to pre-workout?

I have found that when I am more thoughtful about what I am putting into my body, why I am putting it in and when I am putting it in I am seeing better results. I have also seen when I revert back to old, unhealthy eating habits I see it affecting my sleep schedule and on the scales.