Eat before a workout?
Michellekutz1
Posts: 122
I normally wake up and then do my work out then grab something to eat after a shower, is that right or should I be eating before my work out?
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Replies
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You should eat within 30-60 minutes before and after. Combing a protein source with a carbohydrate source.0
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I have to eat about an hour before for energy.
1 cup eggwhites
1 tbsp. pb
1 banana
1 piece of bread
This is usually my breakfast. I have a protein smoothie as a post.
I've heard of people working out having fasted for more than 12 hrs. I can't do it, though.0 -
You totally posted this at just the right time because I just got done with a nutrition class on pre and post workout fuel.
The gist of the whole thing is that if you aren't fueling (and with the proper things) before and after workouts (ANNNND in a correct tie frame) then your workout is considered a bust.
pre and post workout nutrition is apparently EXTREMELY important and I myself witnessed the help the proper foods/timing provides to my own workouts tonight.
Since you are working out in the early morning like I usually do, you will want to eat something lower in fiber and quickly processed about 30 minutes before your workout. I.e. 1/2 a banana or 1/2 scoop protein in water.
post workout your window to replenish your glycogen is about 30-45 minutes and some top choices here would be 2 rice cakes, 4 oz sweet potato or 1/2 an apple.
Of course these are not your meals, but simply fuel. Today was my first day following this 100% and OMG did it make a HUGE difference in my workout. Hope it works well for you too
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Strange days...
If you find you can't perform while working out then eat prior, otherwise you don't need too. It's 100% personal preference/performance.
This optimum window stuff is just really goofy. You basically have a 4 hour window on either side to eat, so if you eat like a normal person, you don't have to worry about timing.0 -
Strange days...
If you find you can't perform while working out then eat prior, otherwise you don't need too. It's 100% personal preference/performance.
This optimum window stuff is just really goofy. You basically have a 4 hour window on either side to eat, so if you eat like a normal person, you don't have to worry about timing.
reliable references on this information???0 -
I normally wake up and then do my work out then grab something to eat after a shower, is that right or should I be eating before my work out?
I mostly exercise in the morning too. I have no appetite first thing in the morning (need to be up an hour at least) to eat prior to going for a run or work out in the morning and I just don't believe in forcing myself to eat. I always eat as soon as I get home from the exercise and I am sure to have protien and carbs. The only time I have something before a morning work out is when I am training for a half marathon and my workout will be longer than one hour. I have sufficient energy to do an hour work out without taking in nutrition prior but more than an hour does not work. Several people here have said here you must eat before but I do think you need to consider how you feel. I have been running mornings my whole life and this has always worked for me.0 -
http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html
http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html
Erskine et al. “Whey protein does not enhance the adaptations to elbow flexor resistance training.” Medicine and Science in Sports and Exercise (2012), 44(9), 1791-1800.0 -
Strange days...
If you find you can't perform while working out then eat prior, otherwise you don't need too. It's 100% personal preference/performance.
This optimum window stuff is just really goofy. You basically have a 4 hour window on either side to eat, so if you eat like a normal person, you don't have to worry about timing.
reliable references on this information???
A really quick Google search turns up this, from Discovery Health:
http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/pre-and-post-exercise-eating-tips.htm
It's absolutely personal preference and performance. I can't eat before working out, because otherwise I get terrible acid reflux and end up vomiting.0 -
This content has been removed.
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Strange days...
If you find you can't perform while working out then eat prior, otherwise you don't need too. It's 100% personal preference/performance.
This optimum window stuff is just really goofy. You basically have a 4 hour window on either side to eat, so if you eat like a normal person, you don't have to worry about timing.
reliable references on this information???
http://www.jissn.com/content/10/1/50 -
what about adding a protein pre and / or post ?0
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Eating before working out makes me want to hurl.0
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Strange days...
If you find you can't perform while working out then eat prior, otherwise you don't need too. It's 100% personal preference/performance.
This optimum window stuff is just really goofy. You basically have a 4 hour window on either side to eat, so if you eat like a normal person, you don't have to worry about timing.
reliable references on this information???
http://www.jissn.com/content/10/1/5
Fantastic article - thank you!
I thought the most interesting paragraph was the one below - mentioning the protein/carb combo another commenter noted. Also, while the authors evaluated the evidence for impact on BOTH body composition and muscle mass/gain, they seemed to conclude that only rate of muscle mass gains are significantly (mathematically) affected. And at that - not in an earth-shattering way.
It appears to be something you might want to do if you really need every advantage, but (as I read it) not significant enough to turn your routine upside down for, if it's gonna throw off your groove. It certainly didn't support another commenter's assertion that timing can invalidate the workout altogether.
"evidence-based support for such an “anabolic window of opportunity” is far from definitive. The hypothesis is based largely on the pre-supposition that training is carried out in a fasted state. During fasted exercise, a concomitant increase in muscle protein breakdown causes the pre-exercise net negative amino acid balance to persist in the post-exercise period despite training-induced increases in muscle protein synthesis [36]. Thus, in the case of resistance training after an overnight fast, it would make sense to provide immediate nutritional intervention--ideally in the form of a combination of protein and carbohydrate--for the purposes of promoting muscle protein synthesis and reducing proteolysis, thereby switching a net catabolic state into an anabolic one. Over a chronic period, this tactic could conceivably lead cumulatively to an increased rate of gains in muscle mass. "0 -
As another poster said, I cannot eat before working out or I will vomit.0
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You totally posted this at just the right time because I just got done with a nutrition class on pre and post workout fuel.
The gist of the whole thing is that if you aren't fueling (and with the proper things) before and after workouts (ANNNND in a correct tie frame) then your workout is considered a bust.
pre and post workout nutrition is apparently EXTREMELY important and I myself witnessed the help the proper foods/timing provides to my own workouts tonight.
Since you are working out in the early morning like I usually do, you will want to eat something lower in fiber and quickly processed about 30 minutes before your workout. I.e. 1/2 a banana or 1/2 scoop protein in water.
post workout your window to replenish your glycogen is about 30-45 minutes and some top choices here would be 2 rice cakes, 4 oz sweet potato or 1/2 an apple.
Of course these are not your meals, but simply fuel. Today was my first day following this 100% and OMG did it make a HUGE difference in my workout. Hope it works well for you too
Pretty much how that is stated. Depending on how well your stomach handles food however, the pre-workout protein intake should be given a larger window than the simpler carb. I do protein and complex carb 1hr to 1.5hrs pre workout, and if I feel that may not be enough, I'll eat 1/2 or whole banana (simple carb) about 30 minutes beforehand.
Post is spot on with the carbs for replenishing glycogen stores, however it should also include protein as well. If you consume enough simple carbs, it should spike the insulin and actually help carry the protein for a much faster/better recovery.
Just some things I've learned and go by... someone by all means correct me if I am wrong.0 -
There is nothing wrong with working out fasted. I do it all the time and my strength has always been the same with or without food. I usually workout at around 7-8am but if i wake up any later I usually try to take in a meal before hand just so i can get all my meals in throughout the day but personally i love working out fasted0
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I believe in listening to your own body. I cannot eat before I work out first thing in the morning. I have coffee and bring a water and eat after. In the evening I eat a regular dinner about an hour and a half before I work out unless it is running, then I eat lighter. Either way I have to eat something before I work out in the evening or I feel weak and yucky.0
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You totally posted this at just the right time because I just got done with a nutrition class on pre and post workout fuel.
The gist of the whole thing is that if you aren't fueling (and with the proper things) before and after workouts (ANNNND in a correct tie frame) then your workout is considered a bust.
pre and post workout nutrition is apparently EXTREMELY important and I myself witnessed the help the proper foods/timing provides to my own workouts tonight.
Since you are working out in the early morning like I usually do, you will want to eat something lower in fiber and quickly processed about 30 minutes before your workout. I.e. 1/2 a banana or 1/2 scoop protein in water.
post workout your window to replenish your glycogen is about 30-45 minutes and some top choices here would be 2 rice cakes, 4 oz sweet potato or 1/2 an apple.
Of course these are not your meals, but simply fuel. Today was my first day following this 100% and OMG did it make a HUGE difference in my workout. Hope it works well for you too
Pretty much how that is stated. Depending on how well your stomach handles food however, the pre-workout protein intake should be given a larger window than the simpler carb. I do protein and complex carb 1hr to 1.5hrs pre workout, and if I feel that may not be enough, I'll eat 1/2 or whole banana (simple carb) about 30 minutes beforehand.
Post is spot on with the carbs for replenishing glycogen stores, however it should also include protein as well. If you consume enough simple carbs, it should spike the insulin and actually help carry the protein for a much faster/better recovery.
Just some things I've learned and go by... someone by all means correct me if I am wrong.
You should read the review I posted above.
Carbs aren't needed immediately post workout for glycogen resynthesis unless you are:
a) Depleting glycogen
and
b) In need of rapid glycogen repletion
If you do not meet both of the above conditions, then your regular meal schedule will replete glycogen before you need it again at the next training bout. Since most recreational athletes and gym goers do not perform multiple intra-day glycogen depleting events, they do not need to shuttle in carbs immediately for repletion.
Regarding insulin for increasing protein synthesis, there's some research showing that if ample protein is consumed, additional carbohydrate does not increase muscle protein balance.
http://www.jissn.com/content/10/1/50 -
I have to eat before otherwise I can't make it through my session.
When training in the morning, I have 1/2 a protein bar before training and the oher half after. Or a protein shake with 1/2 banana. Oh and a good pre workout 0 -
You totally posted this at just the right time because I just got done with a nutrition class on pre and post workout fuel.
The gist of the whole thing is that if you aren't fueling (and with the proper things) before and after workouts (ANNNND in a correct tie frame) then your workout is considered a bust.
pre and post workout nutrition is apparently EXTREMELY important and I myself witnessed the help the proper foods/timing provides to my own workouts tonight.
Since you are working out in the early morning like I usually do, you will want to eat something lower in fiber and quickly processed about 30 minutes before your workout. I.e. 1/2 a banana or 1/2 scoop protein in water.
post workout your window to replenish your glycogen is about 30-45 minutes and some top choices here would be 2 rice cakes, 4 oz sweet potato or 1/2 an apple.
Of course these are not your meals, but simply fuel. Today was my first day following this 100% and OMG did it make a HUGE difference in my workout. Hope it works well for you too
sounds like broscience and placebo0 -
IMHO meal timing is over-rated, although there are text and studies about the anabolic window, and the effect of feeding before and after an exercise, at the end of the day, different people have different preferences. Like the other guy said, listen to your 'own body'. If you can train hard on a fasted state in the morning so be it, I think the most important thing is CONSISTENCY, track your macronutrients, hit your numbers as close as possible, interpret and adjust according to your 'personal results' weekly or monthly, do the hard work, give yourself TIME and be patient, a little bit of science and knowledge goes a long way. Dont get caught up with too much science, if you are new to tracking macros focus yourself first on getting efficient at it, exercise regularly based on your comfortable lifestyle and you will be surprise with what you can achieve without worrying too much about the science behind, unless you are planning to compete in a bodybuilding show then all this science is just an added stress to an stressful journey of fatloss as it is.... GOOD LUCK...0
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Good Article. Bookmarked. Thanks for providing a study that sources their work. I'll definitely go over this more in depth later. Thanks for lookin' out.
It still seems that many of the "correct" things to do are inconclusive, and results seem to scatter either way.
When it comes down to it... one should do what works best for them. As a few others have already mentioned, just pay attention to your body and adjust accordingly.0 -
IMHO meal timing is over-rated, although there are text and studies about the anabolic window, and the effect of feeding before and after an exercise, at the end of the day, different people have different preferences. Like the other guy said, listen to your 'own body'. If you can train hard on a fasted state in the morning so be it, I think the most important thing is CONSISTENCY, track your macronutrients, hit your numbers as close as possible, interpret and adjust according to your 'personal results' weekly or monthly, do the hard work, give yourself TIME and be patient, a little bit of science and knowledge goes a long way. Dont get caught up with too much science, if you are new to tracking macros focus yourself first on getting efficient at it, exercise regularly based on your comfortable lifestyle and you will be surprise with what you can achieve without worrying too much about the science behind, unless you are planning to compete in a bodybuilding show then all this science is just an added stress to an stressful journey of fatloss as it is.... GOOD LUCK...
This^^^^. Following the anabolic "window of opportunity" just so happens to work in my schedule well. Whether it works or not, is one thing, but I can't work out fasted, and need to re-fuel afterwards, because that's what my body tells me to do...0 -
I will be working out when I get off from work, around 1500. I will have lunch before then, mostly a salad &/or soup. Lunch time varies between 11am - til 1400. I think I shouldn't eat pre-workout, but post. I might do a shake if that's reasonable, but which kind? I know some have high calories and high sugars.
But like the responses so far. Helps a lot.0 -
Never saw a question or followup answer.
What is the workout that you are basically doing fasted with potentially low liver glycogen stores?
As so many commented, for lifting, who cares, your muscles are likely topped off from dinner night before, unless you did a whole lot of dreaming of lifting and moved alot during the night. Or lifting after dinner and ate nothing more before bed.
Blood sugar may stay normal, but you may notice getting weak too during heavy lifts.
Or if you do a cardio workout that isn't very long, such your blood sugar levels won't drop so bad you use up rest of your liver stores. Muscles stores is still fine, and that method usually gets you into the normal carb/fat burning ratio that might otherwise take 30 min to achieve.
But if you do a longer intense workout, or endurance longer slower workout, with liver perhaps not having much glycogen to keep blood sugar where the body wants it, you would start using the available protein converted as fuel, along with lactic acid and some lipid conversion. But of those 3, the gluconeogenesis is the fastest to use, and with potentially available muscle mass to break down that is you aren't using ....
Basically, you could be causing the state your body would normally be in after 1-2 hrs of endurance cardio on filled-up tank, to kick in within the 1st hr.
But that has actually been used as a method to practice mid-endurance eating too, to confirm you can stomach and take in enough, without having to do a really long workout to reach that state.0 -
Just find what works best for you. There is nothing wrong with working out one empty stomach, although it's not for me. I prefer blending fruit with water, coconut water or almond milk and a scoop of protein powder 1-1.5 hrs before lifting. Works just fine for me. If I have a solid meal I will wait about 2 hrs.0
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http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html
http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html
Erskine et al. “Whey protein does not enhance the adaptations to elbow flexor resistance training.” Medicine and Science in Sports and Exercise (2012), 44(9), 1791-1800.
Excellent references. Interesting read.0 -
You should eat within 30-60 minutes before and after. Combing a protein source with a carbohydrate source.
Sorry but what a load of bull. I do a brilliant workout on a fating day, nothing to eat for 40 hours & I'm doing more than fine.0 -
You should eat within 30-60 minutes before and after. Combing a protein source with a carbohydrate source.
Sorry but what a load of bull. I do a brilliant workout on a fating day, nothing to eat for 40 hours & I'm doing more than fine.
I was waiting for a post like this as soon as I saw your name. "I haven't eaten since that fateful day in 2008" in which I decided I would never sleep or sit down again, and I would act super edgy with no food while doing it. Yay for pacing on an empty stomach 20 hours per day!0 -
You should eat within 30-60 minutes before and after. Combing a protein source with a carbohydrate source.
Sorry but what a load of bull. I do a brilliant workout on a fating day, nothing to eat for 40 hours & I'm doing more than fine.
I was waiting for a post like this as soon as I saw your name. "I haven't eaten since that fateful day in 2008" in which I decided I would never sleep or sit down again, and I would act super edgy with no food while doing it. Yay for pacing on an empty stomach 20 hours per day!
Huh?0
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