When to fuel

okulyd

I'm sure this is covered but I couldn't find it in the search so here goes...I work out at 6am. I almost always eat beforehand but wondering if I am eating the right things? Also should I eat differently when we are on a strength cycle vs. doing metcons? Do I need to eat again after?

My coaches are telling me I need protein since my goal is to lose fat. I was having a smoothie to get carbs but have since switched out to pure protein drink. 30g carb before the workout, no fat, no carb. I tried eating eggs and felt a little too full while the protein drink has the same amount of protein and doesn't make me feel full.

Then after I usually eat a quest bar. Or a smoothie with carbs and protein. I find that I want to eat all morning and its really hard to hold back. Often I'm ready for lunch at 10:30 am. I understand the if you are hungry eat, but I am type 1 diabetic which means I'm always hungry and really need to be more watchful about how much I am eating because my appetite almost never turns off. That said, I am always more hungry during the day than I am at night.

Just wanted to see if I am doing this right or if I should tweak some things up in order to lose the fat (currently at 28%). I build muscle easily (33% muscle) but really just want to drop the fat, i.e. lean out. I don't mind getting more muscle (I love PRs) but don't find I need to put a lot of additional effort into this it just happens.

SGM_Adonis

I don't have any nutritional references to provide, but everything I've ever read and everyone I've ever spoken to that is somewhat versed in this area always recommends some type of small, sweet carb prior to workout. I personally like a cup of coffee prior to a morning workout and then a inter-workout BCAA drink. After workout, I always do a protein shake. This is the part that there seems to be a consensus, always protein shake immediately afterward.

Again, I don't have any direct proof to provide as a reference, just a lot of reading from a lot of different places.

_Resolve_

http://www.bodybuilding.com/fun/ask-the-macro-manager-pre-post-workout-shakes.html


Check this out, it gives a pretty solid run down of the benefit of drinking (or eating) protein before and after workouts.

I usually have a protein smoothie with banana and almond milk about 30-45 minutes before class then have a scoop with water right after.

FWMagicMike

I'm sure this is covered but I couldn't find it in the search so here goes...I work out at 6am. I almost always eat beforehand but wondering if I am eating the right things? Also should I eat differently when we are on a strength cycle vs. doing metcons? Do I need to eat again after?

My coaches are telling me I need protein since my goal is to lose fat. I was having a smoothie to get carbs but have since switched out to pure protein drink. 30g carb before the workout, no fat, no carb. I tried eating eggs and felt a little too full while the protein drink has the same amount of protein and doesn't make me feel full.

Then after I usually eat a quest bar. Or a smoothie with carbs and protein. I find that I want to eat all morning and its really hard to hold back. Often I'm ready for lunch at 10:30 am. I understand the if you are hungry eat, but I am type 1 diabetic which means I'm always hungry and really need to be more watchful about how much I am eating because my appetite almost never turns off. That said, I am always more hungry during the day than I am at night.

Just wanted to see if I am doing this right or if I should tweak some things up in order to lose the fat (currently at 28%). I build muscle easily (33% muscle) but really just want to drop the fat, i.e. lean out. I don't mind getting more muscle (I love PRs) but don't find I need to put a lot of additional effort into this it just happens.

You should def. consider talking to a registered dietician who is an expert in the diabetic field. My trainer was just that. I wish I could give advice but being that you are a diabetic, I would hate to give wrong advice. If you weren't (and this is why you should check with an expert) I would say to do this:
before the workout eat low GI (glycemic index) carbs about 30-45 min prior to the workout. The low GI will release the energy of the carbs around workout time. Also be well hydrated. Drink the amount of water you would lose through sweat, this will keep you fueled longer than if you drink water during the workout.

being that you are active, EAT. EAT EAT EAT. Those muscles are screaming for food. Protein is good but best after you eat. Your goal is to take in as much "ready to go" energy, and that is what carbs are. I am VERY athletic and I am on a 60/25/15 diet. did you know that the body produces protein, this is what fires your muscles through the use of ATP. I am assuming you eat meat, so you will get more than enough of your "essential" proteins through eggs, dairy and meat or whey.
Carbs are like gas to a car, protein is like oil to a car. Cars need both, but rely on gas to get moving. Carbs are our friends.


But like I said, being that you have to monitor your sugar levels, I would suggest expert advice. Someone who has worked with diabetic clients, not JUST a nutritionist. :drinker:

bostonwolf

Also, i don't think going to the class fasted would be a bad thing. Your body should have enough energy stored to get you through a one hour workout.

I find that if I eat or drink a shake 90 minutes before working out or closer I feel bloated and do not perform at my best. For WODs I often have to put on the brakes to avoid puking. I'd rather eat two hours before, but if I have to be a bit hungry by the end of class that's my preference.

Inkratlet

I work out fasted and first thing in the morning. I'm also a puker if I work out with anything but water in my stomach.

I think we all have to figure out what's best for ourselves.

BTW I have about 15kg of fat to lose. I'm not a professional athlete so as long as I hit calories, macros(ish) and have enough energy to pull through who cares exactly when I eat. I'll start thinking about that once I'm leaner and want to think about competing.

okulyd

Thanks for the feedback! I didn't explain it very well to start with but my concern is that I have heard that its best to eat 30 minutes upon waking. Then also told that its best to eat 45 to 90 minutes before exercise to have enough fuel in the tank to perform the activity. Given that I work out at 6am and I wake up at 5:23 there isn't enough time for me to eat anything early enough that would actually have time to break down in time for the activity. I was also encouraged/told by my coaches to skip the carbs and eat protein in order to lose the fat. This is only because my goal is to lose the fat, they do tell other people to eat carbs.

Also on very few occasions have I not been able to complete a WOD. If I were doing the WOD later in the day I might do better because I would have eaten normal meals prior to it but as far as I can tell I am not suffering noticeable performance gains. I do eat before CF because otherwise I find that I spend the entire hour thinking how hungry I am so eating a little bit does help me.

So am I doing this right or should change something up to improve? Should I just be more patient with the fat loss goal? I started CF in Dec. and I have huge gains in strength but the body fat has not budged and I hit my macros most of the time. Thanks!

So far it sounds like a protein shake following the WOD will help.

Inkratlet

I think what I discovered, now 6 months into my Crossfit journey, is that Crossfit + protein won't magically make me drop body fat. It did make me super hungry and I lost control of my eating habits. A calorie deficit is really the only way to lose the fat, in my experience. Now that I am on lower calories and *sticking to it*, I still seem to have plenty of fuel to WOD but am actually starting to lose weight.

FWMagicMike

Thanks for the feedback! I didn't explain it very well to start with but my concern is that I have heard that its best to eat 30 minutes upon waking. Then also told that its best to eat 45 to 90 minutes before exercise to have enough fuel in the tank to perform the activity. Given that I work out at 6am and I wake up at 5:23 there isn't enough time for me to eat anything early enough that would actually have time to break down in time for the activity. I was also encouraged/told by my coaches to skip the carbs and eat protein in order to lose the fat. This is only because my goal is to lose the fat, they do tell other people to eat carbs.

Also on very few occasions have I not been able to complete a WOD. If I were doing the WOD later in the day I might do better because I would have eaten normal meals prior to it but as far as I can tell I am not suffering noticeable performance gains. I do eat before CF because otherwise I find that I spend the entire hour thinking how hungry I am so eating a little bit does help me.

So am I doing this right or should change something up to improve? Should I just be more patient with the fat loss goal? I started CF in Dec. and I have huge gains in strength but the body fat has not budged and I hit my macros most of the time. Thanks!

So far it sounds like a protein shake following the WOD will help.

I think you should eat. Even if you are looking to lose more BF%. Crossfit is a vigorous workout. Your body will absorb all the nutrients and calories you put into it. CARBS are your friend, trust me.

When your body goes into a starvation mode, it pulls the calories FROM THE MUSCLE FIRST, then the liver (I think it is the liver 2nd) ... here... Specifically, the body burns fat after first exhausting the contents of the digestive tract along with glycogen reserves stored in muscle and liver cells.[3] After prolonged periods of starvation, the body will utilize the proteins within muscle tissue as a fuel source. People who practice fasting on a regular basis, such as those adhering to energy restricted diets, can prime their bodies to abstain from food while reducing the amount of muscle burned

You will lose the fat as long as you fuel up your muscles. The body goes for prime sources first, just how we as people rather eat a fresh meal over left overs.

It may be hard to eat before the workout and it will take time to get used to it. I HATED eating before my 5:45am workout, but my trainer told me of the benefits of eating prior. I sucked it up to now, NOW I CAN eat 2 bagels, a banana, a glass of oj and a coffee before my workout and feel awesome, but not at first, I had to take in smaller portions.

and regarding the calorie deficit, IF you are giving all you got (sweating after the class) then please eat! And eat carbs. You will feel so much better and more alive than to give your body an overloaded amount of protein. REMEMBER carbs are instant energy and protein is dense energy. Don't make your body work harder by breaking down the protein when it wants the fuel asap. That's like being extremely thirsty and having cottonmouth and wanting a drink, so you pull out the pitcher, run the water until it is cold, fill the pitcher, put in the ice tea mix, add the ice, grab the cup, pour it in, then drink your fluids OVER going into the fridge and pulling out a cold water and drinking it. <--- I hope that made sense to you :drinker: :laugh:

bostonwolf

I sweat like a pig and almost always bring a protein shake to class with me so I be able to add some calories right away. And then I'll eat dinner as soon as I get home.

FWMagicMike

I sweat like a pig and almost always bring a protein shake to class with me so I be able to add some calories right away. And then I'll eat dinner as soon as I get home.

that is a great time to take in protein

bostonwolf

I was actually reading a book a while back (The Four Hour Body by Tim Ferriss) where he argues somewhat convincingly that since it takes about an hour or two for the food you eat to be biologically available to you that you should drink the shake BEFORE the workout to maximize gains.

FWMagicMike

I was actually reading a book a while back (The Four Hour Body by Tim Ferriss) where he argues somewhat convincingly that since it takes about an hour or two for the food you eat to be biologically available to you that you should drink the shake BEFORE the workout to maximize gains.

a fair argument to that is, ask a diabetic, once they pass out, sugar IMMEDIATELY brings them back... so, with that truth, the body takes the nutrients pronto.

also, the body creates the necessary proteins and nutrients for the workout. while your muscles are filled with oxygen and are yearning for more energy, fresh protein is accepted and used better after a work out.

okulyd

Thanks everyone. Your comments are supper helpful to me!

Inkratlet

a fair argument to that is, ask a diabetic, once they pass out, sugar IMMEDIATELY brings them back... so, with that truth, the body takes the nutrients pronto.

But surely all molecular compounds are not digested and absorbed at identical rates?

FWMagicMike

a fair argument to that is, ask a diabetic, once they pass out, sugar IMMEDIATELY brings them back... so, with that truth, the body takes the nutrients pronto.

But surely all molecular compounds are not digested and absorbed at identical rates?

I would agree but... I am not an RD

kelly_e_montana

I don't know how to address your issue of diabetes but I have had success with recomp on the Eat to Perform protocol and you can adjust it to your own style of eating (paleo or not). It just suggests carb timing based on when you work out and helps you set your macros for work out days and non-work out days (less carbs on recovery days). I am generally at about 30C/30P/40F, sometimes higher on protein.

I eat 50 g of starchy carbs before and after a workout, with protein. For me, this is usually a spotty banana or oatmeal, although sometimes I do a potato, sweet potato, or non-wheat based nutrition bar with a zone type macro ratio.