Foods to eat pre-workout?

Labrum3
Labrum3 Posts: 25 Member
in Fitness and Exercise
I burn 500 calories 5x a week and strength on top of that 3x a week. This comes out to about 30 minutes of cardio sometimes 45 minutes on non strength days. Then I spend about a hour in half on strength training. So my question is what should I be eating prior to workout and how long before workout? I prefer things that are healthy, quick, small, and easy.

I could also use ideas on post workout snacks?

Thanks in advance guys,
Chrystal

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    Nice workout program there. Kudos.

    I've tried a variety of pre-workout nutrition plans, and have had good results from most of them. Here's a few that I particularly liked

    15-30 minutes before working out: apple, half banana
    30-60 minutes before working out: banana, 4 oz. of whey protein
    60-90 minutes before working out: 1/2 cup of oatmeal, 4 oz. of whey protein
    90-120 minutes before working out: 8 oz. of whey protein, large banana
    120 minutes + before working out: a typical meal (350 calories consisting of some protein and fat, and decent portion of carbs)

    By "before working out," I mean that I'm literally starting my warm-ups (as opposed to leaving to drive to the gym).

    For post workout snacks, I usually drink 4 oz. whey protein immediately after, and eat a typical meal within 30-45 minutes afterwards. There is conflicting studies about whether there's an optimal post-workout window for replenishing. There's no negative impact in consuming food directly after a workout, but there seems to be no great benefit (maybe some, depending on the type of workout, genetics, etc.).
  • Labrum3
    Labrum3 Posts: 25 Member
    Thank you this will help a lot
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    What are you trying to accomplish by eating prior to your workout?
  • Labrum3
    Labrum3 Posts: 25 Member
    What are you trying to accomplish by eating prior to your workout?

    Endurance to get through the workouts
  • JNick77
    JNick77 Posts: 3,783 Member
    What are you trying to accomplish by eating prior to your workout?

    Endurance to get through the workouts

    What time of day do you workout? What are your training goals?
  • born2drum
    born2drum Posts: 731 Member
    I usually have some sort of complex carbs (slow digesting) like two slices of whole wheat toast with jelly 30-45 min before workout and by the end of the workout I'm starving but gives me enough energy to kill my workout. Also, I sometimes do 4oz whey protein plus a slice of toast and jam. Works for me
  • DavPul
    DavPul Posts: 61,406 Member
    What activity are you doing that burns 500 calories in 30 mins?
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    What are you trying to accomplish by eating prior to your workout?

    Endurance to get through the workouts

    Id suggest something fairly slow digesting... an apple with peanut butter, a PayDay etc.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    What activity are you doing that burns 500 calories in 30 mins?
    oh no you di'int!
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Shouldnt need anything special for a short workout like that as long as you have had a decent amount of food since your last workout.
  • mammamaurer
    mammamaurer Posts: 418 Member
    mine you can also make art with
    Bacon_zps62019654.jpg
  • ereck44
    ereck44 Posts: 1,170 Member
    mine you can also make art with
    Bacon_zps62019654.jpg

    That's pretty cool!
  • Labrum3
    Labrum3 Posts: 25 Member
    What are you trying to accomplish by eating prior to your workout?

    Endurance to get through the workouts

    What time of day do you workout? What are your training goals?

    I workout between the hours of 8am and 10am. My goals are to lose fat and be lean and fit.
  • Labrum3
    Labrum3 Posts: 25 Member
    What activity are you doing that burns 500 calories in 30 mins?

    High intensity on the arc trainer at the gym, not counting strength training afterwards.
  • prep2014
    prep2014 Posts: 10 Member
    I really like to do my cardio ithe AM on an empty stomach ... I get some BCAA's in and hit the machine for 40 min doing High intervals 3 x a week.
    Then I will hit the gym and do strength training seperately I like it much better and it fits my lifestyle.

    I find that when I have any type of fruit prior/or oatmeal to lifting it makes me crash while I am lifting.. I really don't like it.
    My best preworkout is Quinoa for some reason my body really likes to have that prior to working out and I would have a lean protein with it like egg whites.
    Then right after my workout I have a nice protein shake with flax and an apple. I like the sugar then ..

    :)
    Everyone is different and the body reacts differently so I would say try something for a week and then write notes on how you felt and then try something different eventually you will see what works best for your body.
  • JNick77
    JNick77 Posts: 3,783 Member
    One thing that has been interesting me is carb back-loading. I've been experimenting with it for a month now and so far so good. There's two ways to do it.

    1. Eat low carb all days > workout in the evening > eat all your carbs post workout
    2. For early morning lifting (me): Low carb all day, carb-load at night, fasted morning workout
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Hmm, I actually use 33g of sugar in water with a scoop of protein power ahead of time. It's basically like eating a candybar. Works for me. I try to take it about 30 min beforehand.

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