what do you eat before/after a morning workout?

I don't particularly subscribe to the requirement of eating specially prior to or after a workout.

I eat when I need to...

Typically nothing before unless I've been up for awhile before I go. After, nothing in particular--just whatever I'm in the mood for.

(I asked my trainer what I should eat beforehand, and he didn't seem to think it was important either way. He said a 1/2 scoop of protein powder 30-120 minutes before we'd meet...we're doing heavy lifting.)

I have a smoothie in the morning and I use that to replace one of my meals.

I usually eat either oatmeal with frozen berries and peanut butter , or egg whites, turkey on a whole wheat wrap with Sriracha after my workouts.

Typically I workout at lunch, with the exception of my long runs which are Saturday mornings. I don't normally eat anything, unless you count the scoop of pre-workout formula and the two packets of Gu (one at mile 4.5 and one at mile 9).

If I eat anything in the morning before working out, it's usually just a banana or something equally light. I can't work out with a heavy stomach. On days when I work out at lunch, I've eaten breakfast around 6:30 (egg whites, green pepper, chicken sausage on an english muffin) and something around 9:30 (usually a piece of fruit and some kind of protein).

Every Saturday I have an early workout. I'll eat a protein bar (usually Quest or ALT Luna bar) before. A protein smoothie after I get home. I was starting with the smoothie, but found all that liquid floating around in my stomach made for a not so pleasant kickboxing session

They have free peanut m&ms in a bowl some days at the gym. Today wasn't one such day

Before... BreAkfast.
After.... Lunch

From Alan Agaron and Brad Jon Schoenfeld


http://www.jissn.com/content/10/1/5


Due to the transient anabolic impact of a protein-rich meal and its potential synergy with the trained state, pre- and post-exercise meals should not be separated by more than approximately 3–4 hours, given a typical resistance training bout lasting 45–90 minutes. If protein is delivered within particularly large mixed-meals (which are inherently more anticatabolic), a case can be made for lengthening the interval to 5–6 hours. This strategy covers the hypothetical timing benefits while allowing significant flexibility in the length of the feeding windows before and after training. Specific timing within this general framework would vary depending on individual preference and tolerance, as well as exercise duration. One of many possible examples involving a 60-minute resistance training bout could have up to 90-minute feeding windows on both sides of the bout, given central placement between the meals. In contrast, bouts exceeding typical duration would default to shorter feeding windows if the 3–4 hour pre- to post-exercise meal interval is maintained. Shifting the training session closer to the pre- or post-exercise meal should be dictated by personal preference, tolerance, and lifestyle/scheduling constraints.



Even more so than with protein, carbohydrate dosage and timing relative to resistance training is a gray area lacking cohesive data to form concrete recommendations. It is tempting to recommend pre- and post-exercise carbohydrate doses that at least match or exceed the amounts of protein consumed in these meals. However, carbohydrate availability during and after exercise is of greater concern for endurance as opposed to strength or hypertrophy goals. Furthermore, the importance of co-ingesting post-exercise protein and carbohydrate has recently been challenged by studies examining the early recovery period, particularly when sufficient protein is provided. Koopman et al [52] found that after full-body resistance training, adding carbohydrate (0.15, or 0.6 g/kg/hr) to amply dosed casein hydrolysate (0.3 g/kg/hr) did not increase whole body protein balance during a 6-hour post-exercise recovery period compared to the protein-only treatment. Subsequently, Staples et al [53] reported that after lower-body resistance exercise (leg extensions), the increase in post-exercise muscle protein balance from ingesting 25 g whey isolate was not improved by an additional 50 g maltodextrin during a 3-hour recovery period. For the goal of maximizing rates of muscle gain, these findings support the broader objective of meeting total daily carbohydrate need instead of specifically timing its constituent doses. Collectively, these data indicate an increased potential for dietary flexibility while maintaining the pursuit of optimal timing.

I usually have something super light before a work out - a hard boiled egg or nuts & cheese. After I'm done, I'll have a pre-made cup of oatmeal that was soaked overnight with greek yogurt and almond milk or a kale/spinach smoothie.

Before my workout I'll have a hard boiled egg and a banana to give me a boost to get thru the workout. After, I'll go ahead and have another egg and some oatmeal or regular breakfast. I prefer to stay as natural as possible and stay away from protein bars... Due to the sugar content (most are marginally better than a candy bar).

I guess each to their own. For years I used to work out on a virtually empty stomach, the thought of eating anything before used to make me feel queezy. Then I started working with a new PT and she insisted that I eat 2 hours before our lunch time sessions. Yes - I felt queezy but after a few sessions, I got used to it and also found that I had a lot more energy during our work outs. I follow a similar pattern now - good breakfast before my 10 am work out. Again if i am going on a power walk - some carbs/protein about 1 hour before the session. After each session - I am ready for a snack - boiled egg and toast or something similar I have never tried the energy drinks or bars.