Should You Eat Before or After Exercise?

scarlettbleu
scarlettbleu Posts: 25
edited September 21 in Fitness and Exercise
I've heard so many different responses to this question and then I found this article. It's simple yet thorough and finally gave me a satisfactory answer.

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100146039

Bottom line:

"Don’t enter a workout hungry. Quick absorbing carbs with a high glycemic index will give you fast fuel. So before a tough workout, have a sports drink, juice, fruit, bread or pasta to take in some calories."

"If you went on an easy walk for an hour, you don’t need to eat extra. But if you had a high-intensity workout lasting 60 to 90 minutes or longer, then it’s crucial to eat afterwards. Within the first 45 minutes post-exercise, there is a “metabolic window.” So eating a carb-and-protein mix (peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts) at this point will maintain muscle, replenish glycogen stores and reduce the amount of fat your body stores."

Any thoughts or comments from the peanut gallery?

Replies

  • lesleyuk
    lesleyuk Posts: 57
    I was always told after excercise. I was told that the excercise speeds up you motoabolism so you burn off what you eat after. Also I find it had to excercise when I have just eaten.
  • skinnytayy
    skinnytayy Posts: 459
    Sounds good to me except for one thing. Before I get to that, I'll say this .. Nobody is going to fully agree with eating beforehand but for me and my BF, if we don't eat before Insanity (high intensity workout) then we both get super nauseous and weak feeling so based on that, I'd say its best to eat before. However, on the other hand, there is a "window of opportunity" between 45-60 minutes after working out and that's when the muscles absorb TONS of nutrients and its easiest to get a post-workout shake (my choice is p90x results and recovery powder, its icky though) because they usually have various types of vitamins, minerals, etc. Now the one thing that sounds bad is the sports drink option. I'd recommend ANYONE to avoid them because most have high fructose corn syrup (beware of its alias name, crystalline fructose) and over time HFCS MAY cause problems. You can google for more info :)
  • Shash27
    Shash27 Posts: 172
    I ate an apple about 30 minutes before my workout today and found I had more energy and I felt better throughout..and wasn't ravenous when I was done..so I think there's some truth to that :-)
  • Russellb97
    Russellb97 Posts: 1,057 Member
    After you workout!!!

    Your body can and will use glycogen to fuel your workout and post workout your body needs protein and carbs to replenish glycogen.

    Ideal

    Pre Workout 10-20 grams of whey protein
    Post Workout- 20-40 grams of Whey Protein
    An hour after you workout- a nice, even large sized balanced meal

    I used to eat pre-workout, but I have had much better results with having just whey pre-workout and no carbs, thus forcing my body to use up glycogen which then allows me to burn more fat.
  • 1Steph1
    1Steph1 Posts: 145
    You should never exercise on an empty stomach, if you workout in the morning have breakfast wait till you dont feel too full, then workout. I usually eat something light, like a cup of whole grain cereal and a half cup of almond milk, then I wait 30-60 mins until I workout. Its also good to eat something with some protein after a workout to help your muscles recover quicker, I will have a protein shake mixed with water, or some Shakeology :)
  • Russellb97
    Russellb97 Posts: 1,057 Member
    You should never exercise on an empty stomach, if you workout in the morning have breakfast wait till you dont feel too full, then workout. I usually eat something light, like a cup of whole grain cereal and a half cup of almond milk, then I wait 30-60 mins until I workout. Its also good to eat something with some protein after a workout to help your muscles recover quicker, I will have a protein shake mixed with water, or some Shakeology :)

    I think it comes down to personal experience but I always workout on an "empty stomach" I'm not necessarily hungry but I don't eat pre-workout except for my 20 grams of whey. Then I re-feed post workout.

    I am a big believer in the power of glycogen.
  • Russellb97
    Russellb97 Posts: 1,057 Member
    You should never exercise on an empty stomach, if you workout in the morning have breakfast wait till you dont feel too full, then workout. I usually eat something light, like a cup of whole grain cereal and a half cup of almond milk, then I wait 30-60 mins until I workout. Its also good to eat something with some protein after a workout to help your muscles recover quicker, I will have a protein shake mixed with water, or some Shakeology :)

    I think it comes down to personal experience but I always workout on an "empty stomach" I'm not necessarily hungry but I don't eat pre-workout except for my 20 grams of whey. Then I re-feed post workout.

    I am a big believer in the power of glycogen.

    I should also point out that I eat the majority of my calories at night so that I create a larger window for fat-burning during the day and re-store some glycogen at night. Then I have 2 spike days over the weekend to further reload on glycogen.

    If I wasn't having so many carbs at night and I had fully depleted glycogen stores I would not be able to workout without some carbs pre-workout. Most people dieting have really low levels of glycogen.
  • tater8589
    tater8589 Posts: 616
    On squadron pt days if I don't eat before I have no energy and feel sick. I try to eat a banana or slice of toast something small before and I chow down on something afterwards cause I'm starving lol.
  • Russellb97
    Russellb97 Posts: 1,057 Member
    You can definitely do both, but if the question is when is it more important?
    The answer Post Workout 100%!

    We have energy stores that can be used to fuel workouts but we need food after we workout to rebuild.
  • dbanks80
    dbanks80 Posts: 3,685 Member
    I eat before and after. I usually workout at lunchtime so i eat a breakfast Cereal w/ Bluberries. When i am done with workout they always say have some protein and since i workout at lunch it fits perfect to eat my lunch afterward


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  • Rico360
    Rico360 Posts: 5
    You should eat before your exercises. You will have more energy and it's easier to supress hunger by drinking lots of water. If you exercise first you will feel very hungry and might devour the whole fridge.
  • rose1617
    rose1617 Posts: 469 Member
    Before and After (but not always so much after).
    I'll eat a protein bar or shake an hour and a half to two hours before my workout (sometimes closer to 1 hour). Then I have a protein shake the minute I get out of the gym (or if I forget to bring it, right when I get home). The idea is to have protein within a half hour of your workout to start the burning.

    Then I'll wait an hour or longer and have dinner, whatever that may be. Small portion (palm-sized) protein and low carbs.
  • AnnaPixie
    AnnaPixie Posts: 7,439 Member
    Personally, I exercise in a fasted state. I've read a lot of research to sugest this is the best time to pull on fat stores.

    However, I only work out for 30 to 50 mins, never over an hour, so this may be the cut off point? Also, I eat most of my calories in the last third of the day, so maybe I wake up with a surplus?

    I have loads of energy and eat within the hour afterwards.

    I guess you have to do what's best for you. I think it would be obvious in your workout if you dont have enough energy to do it?

    Good luck :flowerforyou:
  • 1Steph1
    1Steph1 Posts: 145
    You should never exercise on an empty stomach, if you workout in the morning have breakfast wait till you dont feel too full, then workout. I usually eat something light, like a cup of whole grain cereal and a half cup of almond milk, then I wait 30-60 mins until I workout. Its also good to eat something with some protein after a workout to help your muscles recover quicker, I will have a protein shake mixed with water, or some Shakeology :)

    I think it comes down to personal experience but I always workout on an "empty stomach" I'm not necessarily hungry but I don't eat pre-workout except for my 20 grams of whey. Then I re-feed post workout.

    I am a big believer in the power of glycogen.

    I should also point out that I eat the majority of my calories at night so that I create a larger window for fat-burning during the day and re-store some glycogen at night. Then I have 2 spike days over the weekend to further reload on glycogen.

    If I wasn't having so many carbs at night and I had fully depleted glycogen stores I would not be able to workout without some carbs pre-workout. Most people dieting have really low levels of glycogen.

    Well having whey protein before a workout still counts as eating doesn't it? Your consuming calories? My point was it is hard on your body to workout with no calories, like first thing in the morning. :)
  • Russellb97
    Russellb97 Posts: 1,057 Member
    You should never exercise on an empty stomach, if you workout in the morning have breakfast wait till you dont feel too full, then workout. I usually eat something light, like a cup of whole grain cereal and a half cup of almond milk, then I wait 30-60 mins until I workout. Its also good to eat something with some protein after a workout to help your muscles recover quicker, I will have a protein shake mixed with water, or some Shakeology :)

    I think it comes down to personal experience but I always workout on an "empty stomach" I'm not necessarily hungry but I don't eat pre-workout except for my 20 grams of whey. Then I re-feed post workout.

    I am a big believer in the power of glycogen.

    I should also point out that I eat the majority of my calories at night so that I create a larger window for fat-burning during the day and re-store some glycogen at night. Then I have 2 spike days over the weekend to further reload on glycogen.

    If I wasn't having so many carbs at night and I had fully depleted glycogen stores I would not be able to workout without some carbs pre-workout. Most people dieting have really low levels of glycogen.

    Well having whey protein before a workout still counts as eating doesn't it? Your consuming calories? My point was it is hard on your body to workout with no calories, like first thing in the morning. :)

    Yes and no. You have to look at how the calories will be used. Carb calories will be used to fuel your workout. Protein calories will start the rebuilding process.
    You body burns glucose(blood sugar) first and then glycogen and body-fat. So if you limit the glucose you use more glycogen and body-fat.
    I think protein should be separated from carbs and fats as a calorie. Protein is a building calories where as fat and carbs are energy calories.

    Protein can be turned into glucose but it's a huge process and usually only done when we are in extreme starvation situations.
  • Russellb97
    Russellb97 Posts: 1,057 Member
    I see your point, I can't workout if my stomach is growling at me, but I do not have to eat carbs pre-workout like I used to. I had a huge chest/ab workout yesterday after I woke up and only had a 20 gram whey drink. It was a stellar workout that would not have be possible if I wasn't loading glycogen with my spike day.
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