What do I eat before going to the gym?

A banana, and maybe coffee?

Re the protein powder, is it whey powder you have an issue with? Try whey isolate, and if that's still an issue then switch to a vegan powder instead.

What is your calorie deficit? If it’s too high, that would definitely be a contributing factor. Bananas or some form of easily digestible carbs are best before a workout, avoid protein or fats right before as they can cause digestive issues.

Ultimately it will be a case of experimentation to see what works for you. Personally I eat bananas, sweets like jelly babies or Kendal mint cake before or during a workout, and in the summer I’ll use sports drinks. I save my protein for after.

With apologies: Another vote for experimenting. What causes digestive distress varies quite a bit individually.

To the extent energy level is an issue when you don't eat before workouts, relatively quick carbs are likely to be most helpful, maybe plus caffeine if you can tolerate that. Some people find drinks more tolerable than solid food, but that varies, too.

As long as you get enough protein through the day, you don't profoundly need protein before the workout, if that's a problem. There are a lot of variables, but it's marginally possible that getting some protein relatively soon after the workout could be good.

If I were "disoriented and headachy" after a workout, I'd immediate eat something with carbs - ideally sugars, maybe fruit - right away.

Claireychn's correct: If you're cutting calories too far in pursuit of fast loss, that's a bad plan. Also, if the workout is new to you, it can be overdoing even if not going "super hard".

You're right about seeking a balance, but there's more to balance here than just what to eat before the workout: It's how fast you're trying to lose, how appropriate your workout intensity is to develop your current fitness level, your overall all-day nutrition, your sleep quality/quantity, your hydration, and more. I know that sounds overwhelming, but you can gradually work at getting it in place.

Right now, your body's giving you some signals that something is wrong. I'd say the priority is to look at target loss rate, and don't try to lose not much more than about 0.5% of current weight weekly at least until this issue gets sorted; think about whether your not super hard workout is too much for your current fitness and adjust if necessary; and experiment with what to eat before the gym.

While you're working that out, I'd suggest giving yourself permission to stop the workout as soon as you start feeling seriously bad, or even have a snack. Personally, I found that there were times when even a fairly low-calorie snack made a difference, like between back-to-back spin and kettlebell classes. Simply eating one of those shelf-stable no-sugar-added applesauce pouches between classes made a difference. I think those are like 70 calories, pretty easy to fit in, IMO. I kept some in my gym bag. Maybe it was psychological, I don't know . . . but also don't care.

What time of day do you go to the gym? I go in the mornings and do a mix of cardio and weights. About an hour before the gym, I have breakfast, usually oatmeal made with soy milk, flaxseed, walnuts, raisins and blueberries. It’s about 400-500 calories and gives me the energy to work hard. The trainer at my gym advises eating carbs before workouts so that you don’t burn muscle mass. Then afterwards I usually make a smoothie with frozen berries and protein powder. Hope that helps.

Another vote for experimenting, and also for completely reevaluating if you’re feeling that ill during a workout.

I hit “the wall” swimming yesterday, even with my usual large, filling breakfast beforehand.

I’ve got enough data and experience here to know, dummy, you’re undereating if you feel like that. A quick look at my diary confirms the past few days have been low. Will gradually replenish the pot this weekend.

Experience brings….knowledge. Won’t say wisdom, because “wisdom” would have instructed me not to find the wall in the first place.

Pay attention, maybe keep a journal when you feel low or depleted, and compare it to your logged food, and timing eating it.

I can tell mid workout out the few times I’ve had a lighter breakfast than usual, so I make it a point to get no less than a specific minimum of calories. If I’m not quite there, I add something to my breakfast, maybe extra bacon strip(s) or a bowl of cottage cheese and a sprinkle of muesli.

You’ll find your body is always talking to you, if you listen.

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