Pre and Post Workout meals

Jbarbo01 wrote: »

If you don't plan on doing an hour long intense lifting workout, do you need a pre and post workout meal? For more moderate workouts, what is the fueling protocol?

Even if you DO plan on doing an hour long intense lifting workout you still don't need a pre and post workout meal. Many people train fasted and do fine. I do myself when I'm in a weight loss phase. As far as post workout meals go, they do not need to be immediately post workout either. While it is prudent to have some kind of meal with protein within a reasonable amount of time after the workout, it's not the end of the world if you don't. When you eat compared to what you eat is minimally important. Total calories and macros for the day are by far the leading component that drives results.

My workouts can get pretty intense so I don't eat beforehand. Too much food in the belly and running and jumping would just make me feel like a slug. I workout first thing in the morning. I drink BCAA until much later too. I've been getting stronger so I don't think my muscle has broken down any from this style.

riveragirl15 wrote: »

It is whatever works for you!! But you may want some more information:

I choose some carbs before my workout. I always make sure there is something in my stomach. You get your energy from carbs, and without them, your body will breakdown your hard earned muscles and use them for energy . And post workout protein is always a good idea. It gives you that extra protein to add onto those muscles you just worked, instead of losing them.

I'm saying this as an extremity. You're not going to loose all your muscles if you don't eat during one session.. But you'll notice as you start to workout more and get into a routine that you'll be losing energy (and motivation). Eat eat eat!

You body doesn't start breaking down muscle till you're glycogen is TOTALLY depleted and that's rare.
And while post protein won't hurt, it's not needed and for some it's just extra calories if they've already met their protein requirement.
If people are losing energy, it's because their OVERALL nutrition may be suffering or they could be lacking adequate rest.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I workout after work, so about 5pm, I try not o eat after 3 because with the intensity I'd either puke or get really bad cramps. Currently, I'm feeling extremely hungry so i will eat a banana. Usually after my workout I'll eat a protein bar on the way home. Then a bunch of veggies and protiens for dinner.

I do most of my runs in a fasted state; immediately after I wake up in the morning. My weekday runs are rarely longer than 4 miles, well under the threshold of depleting my glycogen stores. For runs longer than 7 miles, I'll make sure I have eaten something within the previous few hours before I begin my run. I'll usually eat some jelly beans during those runs, as well. After? Eh. I eat when I'm hungry.

I lift weights on weekdays after work so whatever I had for lunch is sufficient. I then eat again at dinner.

I do all my workouts, cardio and strength training, while fasting. I'm getting excellent results and the weight is practically melting off. I take 10g of BCAAs pre workout and 10g of BCAAs post workout for energy, recovery and muscle loss prevention.

That is just my experience and what is working for me. The jury is still out whether or not fasted workouts are the best way to go. You should experiment and see what works best for you. Before I started intermittent fasting I would eat high protein/low carb before my cardio workouts and high carb before my strength workouts. This was always followed by post workout protein shakes. As far as protein shakes go, Tera's Whey is my absolute favorite.