Pre Workout Meal

thegongshow
thegongshow Posts: 26 Member
in Fitness and Exercise
So I've been running 5-7 miles a day plus weight training the last month. Averaging about 2-4 hours of intense working out a day. I'm currently doing my cardio first thing when I wake up and was doing it on an empty stomach. I started noticing last week that my energy was depleting immediately after mile 3 followed by intense sugar cravings. I would still push though my workouts till completion, but I've been frustrated that my body feels fine (no soreness, and not lacking breath) I know I could do more, and yet my energy is zeroed out.
I started eating a banana or a piece of whole wheat bread and 2 table spoons of peanut butter 30 minutes before my workout and that seems to help a little.
I'm just curious if anyone has dealt with this situation before? Also if this is a lack of nutrition problem, what do you guys eat for your pre workout meal?
Thanks, Ashley

Replies

  • chivalryder
    chivalryder Posts: 4,391 Member
    A banana or a fruit yogurt cup is all you need pre-workout. Depending on how long your run is, you may want to consider bringing along a sports drink or food with you.

    If you run for an hour or less, bring a bottle of water and drink the entire thing. If you run for longer than an hour, drink one bottle of water and one bottle of sports drink per two hours. If you run for longer than two hours, eat 30g of carbs (energy gel, a banana, whatever) on top of the water and sports drink you are already consuming.

    If you do all that, you shouldn't have any more issues with bonking.
  • thegongshow
    thegongshow Posts: 26 Member
    Awesome advice! Thank you for the info!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    With 2-4 hours of exercise every day, running several miles AND weight lifting, I'm curious what your total daily calorie goal is, and how close to you come to meeting it? If you're well short of it, or if your goal is too low to begin with, it may be more than just a fuel-before-workout issue.
  • hermann341
    hermann341 Posts: 443 Member
    If I eat before running in the morning, it's a two egg omelette with an ounce of shredded cheddar. But that's only if it's two hours before I run. Otherwise, a quart water with some electrolyte and energy drink concentrates squirted in. More than 90 minutes of running, and I'll take some water with and Gu chomps.
  • thegongshow
    thegongshow Posts: 26 Member
    I'm trying to lose a pound a week so my caloric intake goal is 1,250 a day. My goal is to burn 2,000 cals a day so that I'm left with a daily deficit of 750 calories adding up to 3,750 a week (1.7 pounds)
  • thegongshow
    thegongshow Posts: 26 Member
    What brand do you use for your electrolytes and energy drink concentrates? To be honest I'm not even sure what energy drink concentrates are.
  • hermann341
    hermann341 Posts: 443 Member
    Mio, and WalMart and Meijer store brand. They're in those little squirt bottles of "water enhancers" in the beverage aisle. I've also seen Powerade, Crystal Light and probably a dozen other brands. Usually have plain drink style flavors, "Fitness" which is the electrolytes, and then "Energy drink" with caffeine, B vitamins and sometimes other stuff. All calorie free, so you don't have to count it in your total unless you want to track the carbs.

    As an aside, if 1250 is MFPs daily recommendation and you're burning 2000 calories, you should probably be eating closer to 3250 for the day. The 750 deficit is probably why you're pooping out during your run.
  • thegongshow
    thegongshow Posts: 26 Member
    Ohh okay awesome! Thanks for the advice and I'll defiantly go pick some of that stuff up tomorrow! ????
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I'm trying to lose a pound a week so my caloric intake goal is 1,250 a day. My goal is to burn 2,000 cals a day so that I'm left with a daily deficit of 750 calories adding up to 3,750 a week (1.7 pounds)
    Are you just consuming 1250 or netting 1250? Because 1250 likely isn't enough fuel, even before exercise. If you've been eating this low for about a month with this level of exercise, that would explain why you're crashing now - you're body has had enough and doesn't want to be pushed any further without proper fuel.

    An open diary would make it easier to offer advice though. :smile:

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