how much time should i give myself before and after a worko

GymAnJuice

hi guys, i know i'v done something wrong today, i had toast with peanut butter before the workout and after sitting down and resting for 5mins, a banana and 3 teaspoons of toasted pine nuts after the workout, hit the shower, done make up, hair ect then had soup...about an hour later i had my head down the toilet (sorry, that's the politest way i could think of explaining it), what have i done wrong so i don't do it tomorrow? the only thing different i'v done today is eat soup about 45mins after the workout, i'm not ill either?

PrincessLou71186

It may take a little experimenting to determine just how much food you need to eat before you go exercise. You don't want to have a full stomach when you work out, but you don't want to be hungry either. If you eat a large meal just before exercise, you may experience nausea, feel sluggish or end up with muscle cramps. This happens because your body needs energy to digest the foods you eat. Blood flow to your digestive system is increased just when your muscles need it the most.

Exercising on an empty stomach isn't good either. Skipping meals before exercising can cause you to fell sluggish, weak and light-headed. Eating a light snack before exercise may actually increase your fat-burning potential. Pick a small snack like piece of fruit, a sports beverage or some 100-percent fruit juice.

If you eat a large meal, wait about four hours before you exercise. If you eat a regular meal, you only have to wait about two hours to start your workout.

Eating after exercise is important as well. Your muscles need the raw materials to recuperate after a heavy workout, such as carbs, protein and electrolytes including potassium and sodium. A light meal or snack within two hours after exercise is perfect. This post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. According to some experts, chocolate milk has the best proportions of carbohydrates, protein and fats for recovering after a workout.

estjames

For me, I eat at least a half hour before working out. If I workout out in the morning, I don't eat. I know that they are conflicting studies on if you should eat before a morning workout, but I have found that not eating works best for me.

GymAnJuice

perfect, thank you, i remember having slight cramp too this morning for the first time since i started exercising. i had it in my head i was suppose to eat straight after a workout too so got that wrong. read your post 3 times so i remember it lol thank you again :flowerforyou: