What to eat before and after a workout?

luvmycandies
luvmycandies Posts: 489 Member
edited September 2024 in Food and Nutrition
I am lost for what to eat before and after workout. I have heard so many different things about what is good for you. I am pretty sure that I am not eating properly. I had some chips and cheese before my workout tonight and I had the worst reflux during boot camp. I felt awful. I need some serious nutrition help. Please offer any assistance you can. Thanks

Replies

  • Pseudocyber
    Pseudocyber Posts: 312 Member
    I'd like to know this one too - but for long cardio - like running 5K+ 30m-60min cardio. I've been thinking about getting up early morning, no food, and going. Read somewhere it's supposed to kick start metabolism for the rest of the day?

    Or what about afternoon - hot - drink water before running?
  • chevy88grl
    chevy88grl Posts: 3,937 Member
    I can't eat right before I workout (or I'll vomit). So.. I make sure I wait at least 2 hours (or more) between when I ate last and when I go to the gym.

    As for after I workout - I drink a protein shake and then a couple hours later I'll eat some kind of lean meat - chicken, fish, etc.
  • blueeyedtraveler
    blueeyedtraveler Posts: 209 Member
    Carbs before and protein after.

    Carbs such as wheat pasta or wheat bread, deli meat, breakfast. Protein like chicken, nuts, fish or stir-fry
  • Brooke1542
    Brooke1542 Posts: 115 Member
    I personally can't eat a lot before I work out so I eat a banana, apple, or a fiberone bar. After workout, I try and eat something with a lot of protein in it to repair muscles. I like string cheese, cottage cheese, a protein shake, or turkey/chicken.
  • melizerd
    melizerd Posts: 870 Member
    I have to wait about an hour after eating before working out or I feel like I'm going to vomit. I don't go out of my way to eat anything in particular (usually it's my dinner). I do make sure to get some protein right after the workout, whether in a protein shake/drink or some tuna straight from the can (today's quick fix).
  • kellyscomeback
    kellyscomeback Posts: 1,369 Member
    My routine is generally a Visalus shake for breakfast, work out about 90m to 2 hrs later, cottage cheese or chocolate milk after a shower depending on how long I worked out or calories I burned. If I worked out for close or over 60m I'll have chocolate milk, less than 45 minutes, cottage cheese or the milk if I'm really thirsty. Oh, and lots of water afterwards.
  • BeeHummingbird
    BeeHummingbird Posts: 41
    http://blogs.ajc.com/better-health/2009/05/13/thinner-you-what-to-eat-before-you-work-out/

    This may help answer your questions. I myself would maybe have a light yogurt with protein or some nuts or glass of milk with protein powder,chocolate, that is if working out during the day or afternoon, but in the morning oats with water and protien powder or vitiam powder in it...if I did not t eat I sometimes get the shakes.
  • YHakes
    YHakes Posts: 2
    My husband and I work out together in the AM & we share a banana about 15-20 minutes before class. Post workout we try to have breakfast within 30 minutes. A staple for me is 1 fried egg, 1 slice of American cheese, 1 slice deli-sliced Black Forest Ham on 1 slice of Sara Lee 45 calorie wheat bread then another slice of the wheat bread w/peanut butter & a little bit of honey. The Jimmy Dean D'Light turkey sausage breakfast sandwiches are great also--I think about 260 calories a sandwich. Egg Beaters with a tablespoon of pre-cooked turkey sausage in a small tortilla (found ones that were 50 calories a piece--La Tortilla Factory I think, so we have 2 breakfast burritos), can also add red or green bell pepper & of course salsa. Hope that helps.

    For other meals I have found the Hungry Girl cookbooks by Lisa Lillien have been wonderful. Have found that My Fitness Pal has most of her recipe information so all you have to do is enter the recipe and the calorie/nutrition info comes up. If you sign up on her website she will send you free recipes weekly & product suggestions. Congratulations on your weight loss!
  • Pebble321
    Pebble321 Posts: 6,423 Member
    I usually run first thing in the morning, so generally don't eat before I go. However, now I'm increasing the amount km I'm running, I think I might benefit from something (I was out for 1 hour 25 mins last week and was really hungry by the time I got home).

    I've been experimenting with different things to see what gives me energy but doesn't make me feel blah.
    So far the best thing has been a cold mocha - half tsp of instant coffee, half tsp on unsweetened cocoa, sprinkle of cinnamon dissolved in hot water and topped up with cold skim milk. I'm not sure if it's the caffeine that gave me a kick but I felt like I was bouncing along!
    I've also tried half a muesli bar (trail bar) which was OK, a small banana - OK but I could taste banana all the time I was running.
  • tusher2011
    tusher2011 Posts: 201 Member
    I usually workout first thing in the am, and I don't eat before I do. On the days I can't get to the gym until later, I will usually grab a handful of nuts or something before I exercise. Or, I will just wait an hr or so after eating.

    After a workout, I have a protein shake as soon as I get home. And then eat breakfast about 1 hr later. Breakfast is usually eggs/eggwhites with a slice of cheese and salsa in a tortilla or on whole grain toast.
  • Misiaxcore
    Misiaxcore Posts: 659 Member
    Chocolate milk is very good after a workout.
  • smilebhappy
    smilebhappy Posts: 811 Member
    bump to read later :)
  • datzun
    datzun Posts: 198
    A banana 1-2 hours before I run. Protein shake right after I get back. PB&J about 30 minutes later.
  • sarahlasvegas
    sarahlasvegas Posts: 73 Member
    bump for reading later....
  • plm209
    plm209 Posts: 222 Member
    Copied from my post this morning. You'd think with how often this question is asked, everyone should have some idea by now...

    If I was to work out in the morning, I still wouldn't go on an empty stomach. Your body needs fuel to exercise and you won't get the full benefits of your workout if you don't have that fuel. Also, 1L of H2O first thing in the morning every day is critical because you're at your lowest hydration point first thing (why you weight alot less when you first wake up).

    Here is my typical workout nutrition:
    1-2 Hours pre workout - 24 grams protein (from Whey shake) with clean carb source (rolled oats, shredded wheat, brown rice)
    30 Mins pre workout - 1 Scoop Cellucor NO Zero (when cutting in spring/summer) or 1 Scoop Cellucor C4 Extreme (when bulking in fall/winter)
    Intraworkout (during exercise) - 2 Scoops USP Labs Modern BCAA mixed into 1 Gal water
    Immediately Post Workout - 24-48 grams protein (whey shake) depending on intensity of workout
    1.5-2 hrs post workout - High protein meal with clean carb source (chicken/tuna and brown rice)
    Before bed - 20 grams casien (slow digesting) protein shake or fat free cottage cheese
  • luvmycandies
    luvmycandies Posts: 489 Member
    Chocolate milk is very good after a workout.

    Now this i can do!!
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