pre and post workout

shadowgem13

2 part question.
1. What do you do/eat before you workout to prep to ensure that you have the energy to get through your workout.
2. what do you do or eat post workout

I have been having issues burning out and/or throwing up when i do t25 and my muscles are usually sore for days afterwards(like 3-5 days). Am I just overdoing it? If I can't handle t25 then what should i be doing workout wise? I guess that's more then 2 questions.

koing

Pre
protein shake 2 scoops
wholemeal pita + light cheese spread + 3 slices of ham OR wholemeal pita and 40g peanut butter

I'd have both if I both on heavy training days or when I'm not dieting.

During
20g BCAA drink
Protein shake 2 scoops if I'm coaching as well

Post
Protein shake 2 scoops, then I cook dinner when I get home.

You need to eat more if you feel burnt out during training. When I was working another job I use to feel like throwing up during my training as my pre training nutrition was lacking. I'd eat lunch at 1ish and train at 7/8. When I started to take in a surgery drink I felt A LOT better. Now I'm at a different job I can make something small pre training.

You shouldn't be sore 3-5days after training after the first 4-5 weeks imo. Make sure you are EATING enough overall and taking enough protein.

How new to training are you?

Koing

Helloitsdan

Pre: Large dose of EAAs.
Post: Another dose of EAAs with food.

MityMax96

Pre: Nothing, I workout fasted (Will take BCAAs)
Post: Sweet Potato or Rice, veggies, Chicken

shadowgem13

BCAAs? EAAs? Not familiar with what these are. Could you please explain a bit? Still pretty new to working out. How much protein is enough? I am currently using my nutrition tracker on this site set to lose 1 pound per week. I eat back most of calories, not that means much lately given how quickly I get burned out or fall over.

MityMax96

BCAAs? EAAs? Not familiar with what these are. Could you please explain a bit? Still pretty new to working out. How much protein is enough? I am currently using my nutrition tracker on this site set to lose 1 pound per week. I eat back most of calories, not that means much lately given how quickly I get burned out or fall over.

BCAA - Branched Chain Amino Acids
EAA - Essential Amino Acids

With BCAAs (and EAAs I think also), your body does not naturally produce them....so you get them from various food sources or from a supplement
They help with the preservation of muscle, so when you work out, your body will not use the muscle you have as an energy source.

shadowgem13

Where do you get your BCAAs and EAAs from? Food or a supplement?

explosivedonut

Where do you get your BCAAs and EAAs from? Food or a supplement?

I'm sure some foods have them, but most preworkouts have them as well. Things like C4, or Optiumum Nutrition Essential Amino Energy. They also have the added benefit of making for great workouts!

TR0berts

2 part question.
1. What do you do/eat before you workout to prep to ensure that you have the energy to get through your workout.
2. what do you do or eat post workout

1. Coffee with 1/2&1/2 and creatine.
2. Food. Usually eggs, but not always. Whatever the case is, food.

I have been having issues burning out and/or throwing up when i do t25 and my muscles are usually sore for days afterwards(like 3-5 days). Am I just overdoing it? If I can't handle t25 then what should i be doing workout wise? I guess that's more then 2 questions.

With T25, you basically go all out for 25 minutes. Yeah - I'd imagine lots of people throw up doing this - especially if they ate too soon before working out.

No_Finish_Line

personally, i think that any thing thats not food, or a suppliment that's replacing a macro like protein or carbs, is a total waste of money and perhaps even potentially dangerous.

there was some preworkout suppliment on the news and they were saying that it made people test positive for meth lol. i mean thats basically an alarmist point of view, but still.

i'll eat an apple or a bannana and maybe a cup of coffee preworkout.

i'll do whey protien with 4x process carbs dumped in post workout. or just whey, but i'm a big fan of eating SOMETHING post workout

BlueBombers

When I get up at 4:50 in the morning to workout which is most mornings, I don't eat anything...I can't stomach food that early in the morning. I just eat a normal light breakfast afterwards, coffee, banana, oatmeal, yogurt, toast, etc.

micheleb15

I don't take any supplements - I just eat a banana before at 6am or some days I'll workout fasted. Afterwards, I will have my coffee and a bacon, egg and cheese sandwich.

MityMax96

personally, i think that any thing thats not food, or a suppliment that's replacing a macro like protein or carbs, is a total waste of money and perhaps even potentially dangerous.

there was some preworkout suppliment on the news and they were saying that it made people test positive for meth lol. i mean thats basically an alarmist point of view, but still.

That PreWO supp was DS Craze.
I used it for a couple months.....I liked it, better than other PreWOs

Some can be a waste of money and some can be dangerous.....
But not all.

Srarojas

I agree with the BCAA's. These are essential to repairing the muscles. You can get them at GNC. 8:1 ratio is best. My trainer has me drink it while I workout or after.

MaeRenee94

Amino Acids: The body has 20, 9 are essential. Essential meaning our bodies do not produce them.

Srarojas

I eat a complex carb (oatmeal) 90-120 minutes before and a protein shake 30 minutes before.I drink BCAAs during (or after) my weight training. On my cardio only day (1/wk) I skip the protein before. In either case, I have another protein shake within 30 minutes of my workout (before I stop sweating).

action_figure

For me it totally depends on which kind of workout I'm doing. I do a 90 minute HIIT kettlebell workout three times a week and I eat at least 25 grams of carbs and 25 grams of protein before, and the same after. Usually that looks like eggs with a bit of milk and a slice of toast before and a protein shake with half a banana after. I do some light workouts: half an hour of biking, half an hour of kayaking, half an hour of pulling the kids in a wagon on a trail a few times a week, and I don't do anything special for those. Generally they're after a snack and before lunch or supper. I may even do them fasted if I get my *kitten* up out of bed in time to do them in the morning before my husband goes to work, then I just eat a normal breakfast. My tri training is my most demanding nutrition prep workout. On Saturdays currently I bike ~20 miles, run ~4miles, and kayak ~6 miles back to back. I'm still fine tuning the nutrients for that, but this last Friday night I ate 8 ounces of tilapia stir fried with 1 cup of brown rice in 1 tablespoon of olive oil with some onions and arugula for ~600 calories. The next morning I had refrigerator oatmeal with some greek yogurt, a banana and powdered peanut butter. I replaced carbs and electrolytes during the workout with 1/2 strength gator aid, about 2 quarts. Could have used more because I was so exhausted by the end that I totally failed at exiting the kayak and dumped my *kitten* into the freezing water. Afterwards I had a recovery meal of the exact same thing I ate Friday night for my carb loading and then had a nap. No cravings afterwards, so I think that was pretty on track.

No_Finish_Line

personally, i think that any thing thats not food, or a suppliment that's replacing a macro like protein or carbs, is a total waste of money and perhaps even potentially dangerous.

there was some preworkout suppliment on the news and they were saying that it made people test positive for meth lol. i mean thats basically an alarmist point of view, but still.

That PreWO supp was DS Craze.
I used it for a couple months.....I liked it, better than other PreWOs

Some can be a waste of money and some can be dangerous.....
But not all.

i'm just saying, if its not protein, carbs or fat (or creatine, but that probably fits into one of those catagories lol) it doesn't actually supply your body with any energy to do work.

So, to me, its basically something to put you in the right place psychologically to have a good work out.

there are plenty of other ways to do that.

MityMax96

i'm just saying, if its not protein, carbs or fat (or creatine, but that probably fits into one of those catagories lol) it doesn't actually supply your body with any energy to do work.

So, to me, its basically something to put you in the right place psychologically to have a good work out.

there are plenty of other ways to do that.

Hmm....perhaps.....
But water is not a fat, carb or protein.....but I am sure you ingest it no?

BCAAs (if they are just BCAA without any added caffeine or whatever) do not put you in the "right place psychologically".......
They offer no other benefit other than protecting your muscles from being used as an energy source.
Creatine, glutamine, both are created by the body.
BCAA/EAA are not, but we do get them when we eat meat or dairy foods.

So like I said, not all supps are bad, when used according to how they were intended.
If you disregard the directions, then perhaps you can cause problems for yourself.

No_Finish_Line

i'm just saying, if its not protein, carbs or fat (or creatine, but that probably fits into one of those catagories lol) it doesn't actually supply your body with any energy to do work.

So, to me, its basically something to put you in the right place psychologically to have a good work out.

there are plenty of other ways to do that.

Hmm....perhaps.....
But water is not a fat, carb or protein.....but I am sure you ingest it no?

BCAAs (if they are just BCAA without any added caffeine or whatever) do not put you in the "right place psychologically".......
They offer no other benefit other than protecting your muscles from being used as an energy source.
Creatine, glutamine, both are created by the body.
BCAA/EAA are not, but we do get them when we eat meat or dairy foods.

So like I said, not all supps are bad, when used according to how they were intended.
If you disregard the directions, then perhaps you can cause problems for yourself.

to be honest with you, i don't know a whole lot about BCAA. I don't know if your body can exploite them for energy, but, to me its basically protein which i said was useful preworkout.

i think creatine also comes from dietery sources.

obviously water is good for you, but doesn't give you any energy

MityMax96

i'm just saying, if its not protein, carbs or fat (or creatine, but that probably fits into one of those catagories lol) it doesn't actually supply your body with any energy to do work.

So, to me, its basically something to put you in the right place psychologically to have a good work out.

there are plenty of other ways to do that.

Hmm....perhaps.....
But water is not a fat, carb or protein.....but I am sure you ingest it no?

BCAAs (if they are just BCAA without any added caffeine or whatever) do not put you in the "right place psychologically".......
They offer no other benefit other than protecting your muscles from being used as an energy source.
Creatine, glutamine, both are created by the body.
BCAA/EAA are not, but we do get them when we eat meat or dairy foods.

So like I said, not all supps are bad, when used according to how they were intended.
If you disregard the directions, then perhaps you can cause problems for yourself.

to be honest with you, i don't know a whole lot about BCAA. I don't know if your body can exploite them for energy, but, to me its basically protein which i said was useful preworkout.

i think creatine also comes from dietery sources.

obviously water is good for you, but doesn't give you any energy

So then we agree?
Some supps can be good for you?

I have not done a Pre-WO supps since prolly June or July and that was DS Craze.
Since doing LeanGains, I feel as energized and focused if not more than what the supps I took made me.

xiamjackie

Pre:
Nothing really. I eat lunch around noon and go to the gym around 4. I digest food very slowly and get stomach cramps easily while working out, so I tend to work out fasted or at least 3-4 hours after my last meal.

Post:
Greek yogurt with protein powder and PB or protein shake.

No_Finish_Line

i'm just saying, if its not protein, carbs or fat (or creatine, but that probably fits into one of those catagories lol) it doesn't actually supply your body with any energy to do work.

So, to me, its basically something to put you in the right place psychologically to have a good work out.

there are plenty of other ways to do that.

Hmm....perhaps.....
But water is not a fat, carb or protein.....but I am sure you ingest it no?

BCAAs (if they are just BCAA without any added caffeine or whatever) do not put you in the "right place psychologically".......
They offer no other benefit other than protecting your muscles from being used as an energy source.
Creatine, glutamine, both are created by the body.
BCAA/EAA are not, but we do get them when we eat meat or dairy foods.

So like I said, not all supps are bad, when used according to how they were intended.
If you disregard the directions, then perhaps you can cause problems for yourself.

to be honest with you, i don't know a whole lot about BCAA. I don't know if your body can exploite them for energy, but, to me its basically protein which i said was useful preworkout.

i think creatine also comes from dietery sources.

obviously water is good for you, but doesn't give you any energy

So then we agree?
Some supps can be good for you?

I have not done a Pre-WO supps since prolly June or July and that was DS Craze.
Since doing LeanGains, I feel as energized and focused if not more than what the supps I took made me.

yes i agree. but personally i haven't spent money on anything other then whey in years. and its got some bcaa's in it anyway. actually thats not true, i've gotten a tub or two of post workout stuff in the past year, but i typically just dump a certain amount of dextrose into my whey, which is basically the same as the post workout stuff i'd spend a lot more on from gnc, vitamen shoppe, or any online vendor.

No_Finish_Line

i just meant if the nutrient list on the preworkout drink comes out to 20 cals or less, its not for me lol

MityMax96

yes i agree. but personally i haven't spent money on anything other then whey in years. and its got some bcaa's in it anyway. actually thats not true, i've gotten a tub or two of post workout stuff in the past year, but i typically just dump a certain amount of dextrose into my whey, which is basically the same as the post workout stuff i'd spend a lot more on from gnc, vitamen shoppe, or any online vendor.

Yep, aside from Whey, BCAA, glutamine, and creatine....I don't buy any thing else....
I kinda feel it a waste of money.

But to each his own.