pre and post workout food-help!!!

Doesn't really matter, but that post workout meal is seriously deficient in protein

Sometimes I eat a handful of nuts or a yogurt before and then I drink a smoothie after.

AsISmile wrote: »

Well, if you do some weightlifting proteine after exercise is recommended. Other than that, if not eating beforehand doesn't affect your workout it is totally okay to eat afterwards. Feel free to eat whatever you want. You'll body will let you know if it is sufficient.

IsaackGMOON wrote: »

Just don't eat too much otherwise you could be bloated.

Also, I have no evidence but that statement feels false to me, as in it shouldn't be more likely to be (?) bloated after a workout than any other meal.

You have no evidence that if you eat too much and then immediately perform a long intense workout right after that you might be in for a bad time?

I think a glass of milk and banana is just enough so that I don't get light headed before workout. And then whatever (healthy OBVIOUSLY) after for breakfast.

Personally there is no way I can have a fully effective workout if I do not have anything in my stomach. If I go in the morning I try to at least have oatmeal and eggs before, afterwards I will take my protein shake to hell with soreness and muscle growth. Best time for carbs are in the morning and after a workout.

Peri-workout nutrition is very important to some, and not so important to others. MPS (muscle protein synthesis) and MPB (muscle protein breakdown) work against eachother. In theory, MPS - MPB = New muscle. Nutrition around our workout can help us prep the body for maximizing MPS and reducing MPB. There is one thing to keep in mind here, however, if you're nutrition is on point, on average, throughout your week -- meal timing really isn't all that noticeably beneficial. There are studies that suggest it can help maximize results, but the overall benefits are so small, they're sometimes viewed as not "worth" the hassle. Many flexible dieters remove meal timing from their training, and simply consume carbs, proteins, and fats that suit their specific goals.

With that said, if you are concerned with it, for pre workout I would aim for around 30g of carbs an hour before your workout (we're not trying to spike insulin yet, so stay away from high-glycemic carbs). Try a serving of oats. Raising insulin slightly protects your muscles from (edit:) *excessive* breakdown. Add in a few almonds, and maybe a protein shake or small dose of protein.
Intra-workout, is a good time to introduce more of an insulin spike. Carbohydrates are good here along with a small amount of protein. You can supplement for this, or use gatorade. Personally, I like to pre-load right before with either a banana or a poptart. This helps spike insulin at the right time and pump nutrients right into the muscle. A post workout meal now becomes less important, especially if you've introduced protein during the workout. (I typically drink 1/2 a shake intra-workout). Simply eat a good meal, within an hour or two. Carbohydrates are ready to be consumed in this state as well, as your body is more receptive and in muscle recovery/rebuild stages.