Pre/Post Workout Fueling

bigbeardiver

Looking for suggestions on pre/post workout fueling.

Currently I try to eat 1-2 hours before working out. I workout primarily after work. At first I was eating PBJ sandwich and an apple 1 hour before, however this sat bad in my stomach and I kept getting close to vomiting during strength training. I moved it to 2 hours prior and I feel better but wonder if I should be eating something different and how long after eating something does it really take to get to become fuel for your workout.

Additionally post workout I drink 2 scoops of a whey shake with water at the gym. Gives me 240 carbs and 40 protein post workout. I'm fine with this however I know the recommendation is 30-60 minutes after working out that you should refuel.

For my workouts I do 1 hour of strength and 1 hour of cardio. Debating if I should do my post workout drink between them to hit the time interval needed for the strength refuel or continue to wait until after finishing my 2 hour workout. The other thought is to do 1 scoop between and 1 scoop after workout.

Thanks for thoughts.

Irie_chick67

You're on the right track, as I've read that you should eat at least 1-2 hrs prior to your workout. You could try just having a PB sandwich in the 1hr before and then an apple or banana on your way to your workout, I think the banana is the better choice. Post workout, protein shake or high protein energy snack bar and you should check the sugar content. I did some research on "sport drinks" recently and they do work better than water to hydrate and replenish electrolytes pre/during/post workouts. Look for something with carbs & protein as it be absorbed into the body more quickly than a carb only drink. I had to go to a "nutrition" store to find some.

Don't forget to take into account how many calories are in the sports drink, if you're counting calories. As a guy, you also have a higher calorie allotment, than I do, so the addition of a 100 calorie pack of Almonds or a dairy based snack ( cottage cheese, greek yogurt, kefir) as milk based proteins, keep you feeling full for a longer period of time are great choices for fuel.

Hope this helps.


Created by MyFitnessPal.com - Free Calorie Counter

bigbeardiver

Thank you for the info. Yes I track my whey shakes. I have for breakfast with pb, banana and veggie powder. Then I do two scoops after a workout. So I get 3 scoops in a day. Track each of them, anything with a bar code is easy to track, it is all the other stuff that is a pain.