What do you eat pre-workout and post-workout?

vlynnvale
vlynnvale Posts: 89 Member
in Food and Nutrition
Do you eat something before AND after?

Thanks in advance. :smile:

Replies

  • bwogilvie
    bwogilvie Posts: 2,130 Member
    Most of my aerobic workouts are bike rides. For a normal ride, I don't eat anything before or after unless it's a normal mealtime or if I'm hungry.

    After a long ride (more than 75 minutes), I might have a glass of low-fat milk as a carbohydrate-protein recovery drink within the first 30 minutes after ending the workout, especially if I plan to do another long ride the next day. If I'm taking the next day off, though, I generally try to avoid a recovery drink; there's some research that shows that the body burns more calories if you delay restocking carbohydrates.

    If I'm going to be riding for more than three hours or 40 miles, I won't necessarily eat beforehand, but I'll start eating 200-250 calories per hour, starting an hour into the ride. That's to ensure that my blood glucose isn't depleted, leading to the dreaded bonk.
  • Annerk1
    Annerk1 Posts: 372 Member
    This is something I struggle with, as I have three types of workouts.

    When I power walk, absolutely nothing but water prior. I do between 5-13.1 miles in the very early morning (pre-dawn usually) on days that I don't strength train, so no time for anything to digest before I begin.

    I also do yoga every day--that could happen any time of the day or night, and I wait an hour after eating unless I only have a very light snack (a few apple slices for example).

    Then there's the problem. I do strength training with a trainer at 6:00 am. He wants me to eat carbs prior to training--very difficult for me--I feel nauseated thinking about it. I think I'm going to try to have some fruit moving forward. I might be able to handle that.

    Post workout I alternate days. Either three egg whites and one whole egg scrambled--sometimes with vegetables tossed in, or oatmeal with blueberries. Nothing special after yoga. If it's mealtime I eat a regular meal, but that's about it.
  • nexangelus
    nexangelus Posts: 2,080 Member
    Nope, I eat my three normal meals a day and snacks, if one of them falls before or after my workout, then that is the way they fall, I just make sure I get my calorie allowance in by day's end. (anytime before bed time) No special pre or post workout food or drink.
  • Nishi2013
    Nishi2013 Posts: 210 Member
    On days I do HIIT I eat some carbs plus protein an hour before workout. HIIT for me is springing at 6min miles with 1 minute rest intervals. I don't eat anything before normal workoits. Post workout I have a protein bar or shake.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I workout first thing in the morning, so nothing before, and usually I just eat breakfast after. If I don't get breakfast right away, I usually have a glass of chocolate milk post-workout.
  • edack72
    edack72 Posts: 173 Member
    I have some kind of high protien snack before a workout especially if its in the morning and usually only have something right after If I do a monster of a workout
  • SPeffer1
    SPeffer1 Posts: 74 Member
    I don't usually have a set "thing I eat" before or after a workout. Usually if I'm lifting at the gym on my lunch break - I just eat nothing before and my lunch after.

    Same with running - I typically don't eat anything in particular before and I'll eat my dinner and/or evening snack after.

    The only times that's different is when I'm planning for a long run/training for a half marathon or running a half marathon. Then I always eat oatmeal and peanut butter a couple of hours (if possible) before. I've struggled a lot with stomach issues/dizziness while running, and so lately during half marathons I've been eating a banana during the race to avoid the major dizziness/headaches/nausea along with drinking water. Then after I either eat a banana or sometimes a Cliff's Bar - depending how I feel.
  • ameliaannakin
    ameliaannakin Posts: 344 Member
    It depends what I am doing. This week I have been doing 5km a day first thing in a morning so I haven't been eating before but I have been having a good breakfast - cereal and greek yogurt or a bagel and peanut butter after. On Saturday's though I tend to do a long run (about 13 miles) so I always make sure I have something substantial - usually greek yogurt, muesli and honey - before my run, eat jelly babies whilst I am out running and then have something high in protein when I get back :)
  • tkillion810
    tkillion810 Posts: 591 Member
    You're probably going to get some pretty varied answers on this since we don't all work out at the same time of day, intensity, or type of workout. Here's what I do:
    -If I workout first thing when I wake up (5am) - nothing prior, oatmeal w/ protein powder added after
    -If I run first thing in the morning and am planning a long run (10+ miles) - I eat oatmeal w/ PB and protein powder at least 1 hour prior to running. I refuel when I'm done with the long run with another heavier carb meal w/ protein.
    -If I workout in the afternoon (4pm) - I usually have snack around 2:30 of an apple and PB, or carrots and PB, or 2 hardboiled eggs and celery strips or the like. Dinner following workout is usually my heavier carb meal of the day
  • joekleinert
    joekleinert Posts: 23 Member
    Do you find yourself yawning like I do at 6am workout? I usually try to eat a protein bar 30 minutes prior to working out. I'm wondering if I cut out eating before workout maybe I'll have more energy. I just feel really tired at 6am. I do get 7-8 hours of sleep at night. Might just be blood sugar if I'm eating something before.

    I'll have to experiment. My trainer said he'd rather see me have something before I workout. hmmmm.

    Joe
  • BikerGirlElaine
    BikerGirlElaine Posts: 1,631 Member
    I am careful about when I eat and when my workout is, but I don't think it matters so much *what* I eat.

    If it's within an hour or two of the last time that I ate, I don't eat beforehand. If it's more like three hours, I have some protein and a complex carb.

    I always have something pretty soon afterwards. If it's a hard workout I have it right after. I have some protein and some carbs.

    The reason that I am careful about it is because I do better when I keep my blood sugar nice and steady.
  • Annerk1
    Annerk1 Posts: 372 Member
    Do you find yourself yawning like I do at 6am workout? I usually try to eat a protein bar 30 minutes prior to working out. I'm wondering if I cut out eating before workout maybe I'll have more energy. I just feel really tired at 6am. I do get 7-8 hours of sleep at night. Might just be blood sugar if I'm eating something before.

    I'll have to experiment. My trainer said he'd rather see me have something before I workout. hmmmm.

    Joe

    I always do yoga first thing in the morning--even if only for 10 minutes--just to stretch the kinks out. I do find myself yawning during that, but I think it's just my bodies normal reaction to waking up and getting air into my body. Once I begin the power walking or strength training part of my routine, the yawning stops.
  • Danny_Boy13
    Danny_Boy13 Posts: 2,094 Member
    Do you eat something before AND after?

    Thanks in advance. :smile:

    Pre-Workout I eat a banana or a Cliff bar along with my PWO Supp. Post workout I have my protein shake ready to go.
  • Nishi2013
    Nishi2013 Posts: 210 Member
    Do you find yourself yawning like I do at 6am workout? I usually try to eat a protein bar 30 minutes prior to working out. I'm wondering if I cut out eating before workout maybe I'll have more energy. I just feel really tired at 6am. I do get 7-8 hours of sleep at night. Might just be blood sugar if I'm eating something before.

    I'll have to experiment. My trainer said he'd rather see me have something before I workout. hmmmm.

    Joe

    Try having an apple instead of protein bar. It also helps wake you up.
  • Mainebikerchick
    Mainebikerchick Posts: 1,573 Member
    Do you eat something before AND after?

    Thanks in advance. :smile:

    Pre-Workout I eat a banana or a Cliff bar along with my PWO Supp. Post workout I have my protein shake ready to go.

    Me too!!!! :flowerforyou:
  • onnalita
    onnalita Posts: 2 Member
    Personal Training certifications and Exercise Physiology textbooks recommend eating up to 1.5 hours prior to your workout and within 30 minutes (the sooner the better) after your workout. You should consume both carbohydrates and protein before and after exercise. You don't have to eat anything heavy. I typically consume half of a shake before and the rest after my workout. Since shakes are liquid the absorption in the body is faster than solid foods. You can experiment with a couple of different snacks before and after to determine what doesn't make you feel too full or give you an upset stomach.
  • spetermann190
    spetermann190 Posts: 289 Member
    Before = Greek yogurt and/or omelet w cheese & veggies
    After = protein shake 1 scoop whey, 1 scoop casein (approx 40 grams protein + milk)
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Bump
  • rassha01
    rassha01 Posts: 534 Member
    Before-0, maybe 1/2 cup water
    After-
    2 cups cheerios
    1 cup skim milk
    1 scoop chocolate peanutbutter protein powder
    1 banana
  • Afura
    Afura Posts: 2,054 Member
    I usually try and eat a small meal about an hour before I go to the gym to walk/strength training/zumba. I find if I don't eat before hand my blood sugar gets low, I get shaky, and just don't perform well (last time I thought I was going to toss mah cookies when I left, fun!). Usually it's something like 2 scrambled eggs with a little cheese, or something quick that just gives me fuel. After workout it's usually dinner time, so I eat whatever I do normally.
    I eat a fairly high protein diet so I don't necessarily worry about getting a protein drink before/after, but I do drink them on occasion as a meal replacement or supplement. Some of it is finding what works for you, just make sure you don't eat too much pre-gym or you'll likely be sick.
  • abbyrae1
    abbyrae1 Posts: 265 Member
    I don't eat pre-workout unless i'm hungry; when I do cardio in the mornings I never have anything because its just too early. Post workout I usually make up a protein shake (1 scoop protein powder, BCAA (1tsp), glutamine (1tsp), and almond milk(1c))
  • bcattoes
    bcattoes Posts: 17,299 Member
    During the week:
    About 1.5 hrs before I workout (after work) I typically eat an apple and a handful of dry roasted edamame. I do this because the edamame helps me meet my protein goal and we get free apples at work.

    About 1.5 hrs after I workout I eat dinner.

    Weekends: I eat nothing before I workout in the morning. After I eat all my food for the day, but it may be several hours after some may be immediately after. No rules on the weekend.
  • sweetpea03b
    sweetpea03b Posts: 1,123 Member
    I usually don't eat RIGHT before a workout - but I typically workout around 3pm and eat a snack (of fruit usually) around 1-2pm. After workout I always eat apple slices with peanut butter and a glass of milk.
  • vlynnvale
    vlynnvale Posts: 89 Member
    Thank you for all of your replies! This helps. I've just always seen articles about the Top 10 Pre-Workout/Post-Workout Foods! blah blah blah, and I never understood if there was an actual science to eating certain things before and after or if it's all just personal preference. Seems like it's the latter!
  • chicanita91
    chicanita91 Posts: 154 Member
    I normally work out right after lunch or dinner, then after I eat some kinda of carby fruit like an apple or banana and a lean protein shake within 30 min after the workout
  • metacognition
    metacognition Posts: 626 Member
    Usually bread with a little bit of protein before a workout, or some mashed sweet potato.

    Usually a protein - carb combination after, like some cottage cheese and a banana.

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