Eating pre/post exercise

tartansheep
tartansheep Posts: 122 Member
in Food and Nutrition
So, I've started jogging - never very far and never very quickly, but it is coming along slowly. I'm pretty pleased with myself.
However, I'm not really sure what I should be eating before and after exercise. Sometimes, I run in the mornings and sometimes it is in the evenings, but I try to have porridge for breakfast with an almond milk/cow's milk mix, sweetened with carrots and a tiny bit of brown sugar. Lunch is couscous and salad with fruit, or maybe a sandwich. I try to have chicken or turkey for dinner, and sometimes gammon, with a baked potato, pasta, or rice - and vegetables.

I have been reading that I need to eat more protein when I'm building muscle. I'm a student so I haven't got that much money to spend on meat. Any ideas?
Also, is it better to eat before I run or afterwards? Is it better to do it in the morning or evenings?

Many thanks!

Replies

  • waltcote
    waltcote Posts: 372 Member
    i definitely would not eat just before running. might cause stomach problems. i would wait 2 hours after eating to run.
  • _runnerbean_
    _runnerbean_ Posts: 640 Member
    You only need extra protein if you are doing heavy lifting to build muscles. Running won't increase muscle mass very much, but it is excellent for cardio vascular health. You might need to increase your carb intake if you start doing long runs but your diet sounds perfect for now. Enjoy your runs!
  • SarcasmIsMyLoveLanguage
    SarcasmIsMyLoveLanguage Posts: 2,668 Member
    Experiment with what works for you, we're all different. I don't eat much before a run, typically some toast and PB. Anything with dairy or lots of fibre will cause me tummy problems. As for time of day, it doesn't really matter; it's more about how it fits into your schedule.
  • ksy1969
    ksy1969 Posts: 700 Member
    _runnerbean_ wrote: »
    You only need extra protein if you are doing heavy lifting to build muscles. Running won't increase muscle mass very much, but it is excellent for cardio vascular health. You might need to increase your carb intake if you start doing long runs but your diet sounds perfect for now. Enjoy your runs!

    Wrong!! You need extra protein when losing weight to help retain lean muscle mass.

    I do agree with the extra carbs when doing long runs.

    Timing of your runs is totally up to you. What works best for you? Me personally I preferred early morning runs in a fasted state. If it isn't going to be fun for you, why do it.

    Can't run right now thanks to an issue with my hip. This however has made me realize, I should have been more focused on heavy lifting anyways and I like it a lot more now. I hope to eventually run again, but it will never be long runs again.
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
    edited October 2014
    Are you looking to build muscle or lose weight? What is your goal?

    While those two aren't mutually exclusive, ideally a calorie surplus is needed for building muscle...and a weightlifting program and proper protein. If you're in a deficit you might see minor noob gains but nothing significant.

    As far as timing, outside of competitive bodybuilders, there's no window for consumption. Just make sure you're getting the proper amount of macro/micros and calories for the day. Meal timing is personal preference. I've done everything from fasted cardio/weights to doing them in the evening and I've made gains when I was in a surplus and a teeny bit maintaining.

    ETA: protein is still important, even if you're just running. Protein helps repair muscle tissue and is key to help aid in muscle retention in a deficit. Helps blood cells and overall health. For active adults it's recommended around .8-1g per pound of lean body mass in protein.
  • emsems27
    emsems27 Posts: 8 Member
    If I don't have any protein powder, i'll have tuna and rice after a workout. It's cheap and will give you protein and carbs.
  • taraskylit
    taraskylit Posts: 48 Member
    It's highly personal preference.
    Play around with different ways and see what you like.
    I myself use IF and don't eat before gym or after for about 6 hours ;)
  • _runnerbean_
    _runnerbean_ Posts: 640 Member
    ksy1969 wrote: »
    _runnerbean_ wrote: »
    You only need extra protein if you are doing heavy lifting to build muscles. Running won't increase muscle mass very much, but it is excellent for cardio vascular health. You might need to increase your carb intake if you start doing long runs but your diet sounds perfect for now. Enjoy your runs!

    Wrong!! You need extra protein when losing weight to help retain lean muscle mass.

    I do agree with the extra carbs when doing long runs.

    Timing of your runs is totally up to you. What works best for you? Me personally I preferred early morning runs in a fasted state. If it isn't going to be fun for you, why do it.

    Can't run right now thanks to an issue with my hip. This however has made me realize, I should have been more focused on heavy lifting anyways and I like it a lot more now. I hope to eventually run again, but it will never be long runs again.

    Thanks- good to learn something new :)

Categories