What to eat before/after workout?

plc765

If you eat a meal before exercise insulin levels rise which not only aid in glucose transport into tissues but also impacts fat negatively. Usually if you eat you want to allow a break between eating and exercising so as to prevent hypoglycemia due to both insulin and exercise stimulation of transporters to the cell membrane.

If you don't like to not eat eat something low in carbohydrate, and higher in protein to avoid the insulin problems.

Except that if she is doing resistance training an insulin spike around training time is a good thing.
Info on this here.
http://www.drclay.com/2011/02/new-article-the-insulin-advantage-how-to-bulk-cut-in-the-same-day/

Different types of exercise require different fuelling IMO.

Re your question, as you are doing resistance training in the am I would be making a protein shake the night before and have half of it before and half after. That is how I normally do my pm resistance training sessions.

Having said that, there have been studies done showing good results of fasted resistance training (and supplementing with BCAA's to prevent catabolism)

http://www.leangains.com/2010/05/fasted-training-boosts-endurance-and.html

http://www.leangains.com/2010/09/fasted-training-insulin-sensitivity.html

http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html

So in the end, I think it is a personal choice. If you want to eat something and you think it will provide you with more energy for a workout then go ahead and eat something. (Around training time is the best time to indulge in something sweet IMO, as well as something with some protein) If you don't think there is any benefit to eating before then don't

Post workout, you want to get some protein and some carbs. Some people get into the nitty gritty of high gi vs low gi carbs and how quickly the nutrients can be utilised but this could be majoring in the minors really

wake up
5am:exercise
6am:post workout protein shake with some fruit or oats for carb source
8:30am: breakfast (some studies say that this should be around .4g/kg protein and .8g/kg carbs, depends on carb tolerance IMO)

sound ok?

Thank you all for your help!! Chrisdavey, the above helps me out tremedously!! :bigsmile: I had a glass of choc soy milk after my workout this morning, and plan on picking you some protein powder this weekend, and mixing it with fruit/oatmeal and having half before, half after, like you suggested. I am going to try this and see how it works for me. Thank you so much for the insight. Oh, and BTW....100 burpees in 7 min??? WTG Superman!! Burpees are def not my fav thing...lol

Chicka_Boom

Post workout, you want to get some protein and some carbs. Some people get into the nitty gritty of high gi vs low gi carbs and how quickly the nutrients can be utilised but this could be majoring in the minors really

Kinda off topic, but.. It's actually really important to pay attention to low GI vs. high GI carbs. Recent studies have shown that subjects placed on low fat diets failed to lose weight, while subjects placed on diets that cut out high GI foods (refined carbs, starches, sugars) experienced significant and sustained weight loss. The developing theory is that the quality of our carbohydrate intake may have much more to do with our health than previously thought - more even than our fat intake. High GI foods cause insulin levels to spike, resulting in energy crashes in the short term and type two diabetes in the long run. Yikes.

dave4d

Here's an interesting article on the subject.


http://www.t-nation.com/free_online_article/most_recent/3_tricks_for_faster_fat_loss

NOLA_Meg

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