Before and after Strength Training

tenajh

What is best for pre and post workout routines in regards to nutrition? I am doing an hr of strength training 2 hrs a week. I have been doing this for 4 weeks so far and want to start focusing on nutrition. My goal is to get up to 3 times per week. Also -- what are the pros and cons of doing cardio on the same day? For what it is worth, I have a week heart and pacer, so need to make the heart muscle stronger. Started cardio in Dec. I believe my body fat is about 26%. I also have MS, if it matters.

mmapags

Got to run but I'll be back later with some thoughts.

bokodasu

As long as you're eating enough to support your workouts, it's not going to make much difference when you eat it, so you should do whatever keeps you feeling best.

If you're not sure where to start, the simplest thing is to have a piece of fruit 30-60 minutes before and some protein and carbs 30-60 minutes after. Or if you like protein shakes, drink half before your workout and half after. But don't be afraid to experiment with the timing, what works for one person may not work for you. (Watch the fireworks when one of the "I get sick if I eat before my workouts" people runs into the "You must eat before your workouts or you'll die" people.)

If you're going to do cardio on the same day, do it after your weight training. I'd say it should be fine but you'll probably want to run that one past a doctor with your health issues.

tenajh

I have run this by the Drs, and am ok to do what I am doing - so far anyway; the ST is supervised by a specialist, so ok there for one more month, then I am on my own. LOL, that should be interesting.

ajkolb

If it fits into your schedule, then get up and do fasted cardio for no more than 30 mins. You can drink your BCAA's while doing yoinur am cardio to replenish you. After you get home, have your balanced diet of Protein, Carbs, and healthy fats. Eat this iwithin 1 hour of your fasted cardio. When you are strength training, have again a balanced diet about 1 hour before your workout. Drink your BCAA's while training. Then, within 30 mins of your weight training, drink a whey protein shake, or have a balance of protein and carbs to fuel your muscles!:))

stephyy4632

personaly I think its different for everyone. For me I get up have coffee and a light BF (yogurt or nutragrain bar) then head to the gym for some heavy lifting (squats , dead lifts and such check out the book New rules of lifting for woman) I lift 3days a week and do light cardio after lifting <jog or fast walking on treadmill> (no more than 20min of cardio though as I`m normal exausted from the lifting). Then I have a whey protein shake (drink it on the drive home).

micheleb15

I workout at 545 am and the only thing that sounds OK to eat before is a banana, so I have one or half of one and then have a lean protein shake with almond milk after. I am not big on shakes, but eating breakfast doesn't sound appetizing afterwards. It's an easy way to get some carbs and protein back in my system so I don't get weak after.

wswilliams67

If it fits into your schedule, then get up and do fasted cardio for no more than 30 mins. You can drink your BCAA's while doing yoinur am cardio to replenish you. After you get home, have your balanced diet of Protein, Carbs, and healthy fats. Eat this iwithin 1 hour of your fasted cardio. When you are strength training, have again a balanced diet about 1 hour before your workout. Drink your BCAA's while training. Then, within 30 mins of your weight training, drink a whey protein shake, or have a balance of protein and carbs to fuel your muscles!:))

^^^ THIS! ALL DAY LONG! (For the average person this is a great schedule and fairly close to what I do)

BusyRaeNOTBusty

As long as your nutrition is good for the rest of the day, directly before and after aren't important. Get about 100 grams of protein a day.

I haven't read anything that has convinced me that BCAAs are necessary. I do think that fasted HIIT followed by stead state cardio has shown some benefit but it's not huge so if it doesn't fit your schedule don't worry about it.

I tend to do cardio on different days than lifting simple because I don't have 2 hours to workout on any given day.

mmapags

As long as your nutrition is good for the rest of the day, directly before and after aren't important. Get about 100 grams of protein a day.

I haven't read anything that has convinced me that BCAAs are necessary. I do think that fasted HIIT followed by stead state cardio has shown some benefit but it's not huge so if it doesn't fit your schedule don't worry about it.

I tend to do cardio on different days than lifting simple because I don't have 2 hours to workout on any given day.

This is the best advice you've gotten so far. In most contexts, nutritional timing has not been shown to have any advantage. The exception being working out fasted first thing in the morning. Nutrition as soon as possible after in this case in appropriate.

What is more important is the macronutrient mix for the day. There is good info here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

PS: Beware of advice that makes it more complicated than it needs to be. For the most part, nutrition should be driven by personal preference and workout performance. I personally find an equal mix of carbs and protein about 45 minutes before gives me great energy for my workout. (along with some coffee) Other than that, I eat lunch, then dinner at about 12:00 or 1:00 and about 6. Works for me. YMMV

CoachReddy

it's also good to be aware that when you've eaten a meal, it takes a significant amount of time for that meal to be digested, and thus blood is being directed to the digestive system. when you work out on a full stomach, or within a couple hours after a meal, your body has to split its blood flow between the digestive system, and your now hard working muscles. When this happens, neither task gets performed optimally.

once I realized that, I switched to morning workouts and haven't looked back. I've never been much of a morning person, but once I got into the routine it became no problem.

I get up, juice a couple carrots and an apple to put something in me, get to the workout, and then gorge myself afterwards. but you'll have to figure out what works best for you - and that may shift and change over time.

crisanderson27

If it fits into your schedule, then get up and do fasted cardio for no more than 30 mins. You can drink your BCAA's while doing yoinur am cardio to replenish you. After you get home, have your balanced diet of Protein, Carbs, and healthy fats. Eat this iwithin 1 hour of your fasted cardio. When you are strength training, have again a balanced diet about 1 hour before your workout. Drink your BCAA's while training. Then, within 30 mins of your weight training, drink a whey protein shake, or have a balance of protein and carbs to fuel your muscles!:))

Wow (and this isn't a bash)...this sounds like an incredibly complicated process just to get similar results to a person that doesn't do cardio at all...lifts fasted in the early afternoon ONLY 3x a week...and eats all their calories between roughly 1pm and 9pm. In my best (pre injuries) shape this is what I did, and I can name probably a dozen lean, strong, healthy people on this forum who do something very similar.

Unless you're a professional bodybuilder, who's trying to get in the max amount of calories in the same 24hr day that the rest of us are, meal/nutrition timing is pretty freakin irrelevant. Do what makes you feel good, or do nothing at all...as an average person, you're never going to see a difference.

PS: Beware of advice that makes it more complicated than it needs to be. For the most part, nutrition should be driven by personal preference and workout performance.

Exactly!