Eatting before and after the gym

JSMSDSAS05
JSMSDSAS05 Posts: 136 Member
edited October 6 in Food and Nutrition
Is there something that I should be eatting before and/or after I go to the gym and for what reason? Thanks!
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Replies

  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
    What are you doing at the gym? Are you there for cardio or building muscle? It's probably best to do cardio on an empty stomach.. exercising in a fasted state burns fat stores faster.. but follow up immediately with a protein carb combo 1:3 in ratio. For weights, have some quality protein in you a few hours before you go, since it takes a while for the body to make the proteins available anyway, and you don't wanna be throwing around a lot of weight and your lunch at the gym. :) And then also follow that weight training up with a high quality protein meal (shakes are easier), within 30 minutes of finishing the workout for optimal uptake into the muscles.
  • zoe4friends
    zoe4friends Posts: 727 Member
    i would like to know the answers too
  • stephanie_salvi
    stephanie_salvi Posts: 46
    I do cardio on an empty stomach because I quit if I get cramps. Then I hydrate like crazy and have a recovery snack (8oz chocolate milk or a heaping teaspoon of peanut butter or something). And then I do my strength training.

    Switch it up and see what makes you feel good.
  • JSMSDSAS05
    JSMSDSAS05 Posts: 136 Member
    I'm sorry I should have been more specific. I go to the gym after we eat dinner because that's when I have the time to go. I was wondering if there's certain foods I should be eatting before and after the gym. I'm mainly doing cardio, the elliptical. If I can get to any of the weight machines, specifically the ones for abs and thighs, then I do those.
  • OSC_ESD
    OSC_ESD Posts: 752 Member
    ~ You should never workout on a full stomach ... it will defeat the purpose, you will not be at your peak. If you choose to eat dinner before going to the gym ... I suggest waiting at least 90 min before attempting cardio if you want max results. There are certain foods that will benefit you what your trying to achieve ... I would do some research on the do's and dont's of eating prior to working out.

    Best of luck ! :)
  • PsiChi
    PsiChi Posts: 157
    Protein before, protein after.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    As long as you don't suffer from performance issues, I would let personal preference dictate your pre and post meals for the most part. This assumes adequate intake by end of day of course.
  • ackeebee
    ackeebee Posts: 1,042 Member
    I'm sorry I should have been more specific. I go to the gym after we eat dinner because that's when I have the time to go. I was wondering if there's certain foods I should be eatting before and after the gym. I'm mainly doing cardio, the elliptical. If I can get to any of the weight machines, specifically the ones for abs and thighs, then I do those.

    i use to go to the gym at night about an hour after dinner (usually about 8:30pm) and i was always starving after my workout and so ended up snacking so i changed it up abit and went to the gym straight from work and then have dinner about 9pm. this was affecting my sleep so i have changed my routine again to going to the gym abt 5:45am before work. at this time of morning, i workout on an empty stomach.
  • Shredded2011
    Shredded2011 Posts: 109
    Carbs before
    Carbs mixed with protein after - and some creatine or glutamine if your building.

    If your dieting then its different. :smooched:
  • BobbyClerici
    BobbyClerici Posts: 813 Member
    I do cardio in the morning BEFORE eating, then wait a full hour after. Burns fat...

    2 hours before my resistance, I eat a nice, balanced meal.
    Right after a workout - minutes after, I eat either a protein shake or bar, then a meal within the hour.

    My meals are basic: lean meats, low fat dairy, whole grains, fruits and veggies.
    I am 30% protein, 50% carb and 20% fat - something close.

    My results are 46 pants down to 36 on my way to 32 - LOVE IT!
    Body Fat was 35% down to 19% on my way to 14%
    Weight was 262 down to 198 on my way to 185

    All is possible!
  • Leanne3552000
    Leanne3552000 Posts: 395 Member
    Carbohydrates before. If you are having a large meal it's recommended that you wait a couple of hours. Otherwise a small carbohydrate snack an hour before.

    Protein and carbohdrates after for recovery of muscle and replenishing glycogen stores (carbohydrate stores) ideally 1-2 hours after your workout
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    dat dere brown rice and chicken/tuna
  • wendyw8
    wendyw8 Posts: 86 Member
    bump
  • JSMSDSAS05
    JSMSDSAS05 Posts: 136 Member
    So would it be better for me to go to the gym before dinner and then dinner after the gym?
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    So would it be better for me to go to the gym before dinner and then dinner after the gym?

    It would be best to make this decision based on your preferences/personal life/schedule.
  • deadstarsunburn
    deadstarsunburn Posts: 1,337 Member
    I've heard carbs before protein after.
    Sorry I can't really back that with much.
    Could be something worth looking into.

    =]
  • ShapeUpSidney
    ShapeUpSidney Posts: 1,092 Member
    Is there something that I should be eatting before and/or after I go to the gym and for what reason? Thanks!

    That all depends. Do you find yourself burnt out and quitting during your work out because you run out of fuel? Do you find yourself so famished when you get home from the gym that you reach for the first thing you can find, and finish the whole bag before you can even start dinner?

    If the answer is yes, then I'd have some quick carbs before (fruit) and a mix of protein and carbs after (trail mix?)

    Also, it depends on your goals. If you're trying to build mass, I have little experience, but I am pretty sure you'd wanna have protein and carbs after a workout
  • ShapeUpSidney
    ShapeUpSidney Posts: 1,092 Member
    I do cardio in the morning BEFORE eating, then wait a full hour after. Burns fat...

    I heard that's a myth

    http://well.blogs.nytimes.com/2011/06/27/does-exercising-on-an-empty-stomach-burn-more-fat/

    In basic training, I worked out 6 days a week before eating a thing and didnt lose a pound.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    I don't know how people are just randomly throwing things out there, they don't even know the situation.

    Depends on your goals, if your goal is to reduce body fat, the answer is "nothing" nothing before, and nothing for up to an hour after.

    Eating before a workout slows down fat oxidation., also eating after your workout, will also interfere with the fat oxidation. You shouldn't eat before an hour after working out.

    Stop making things up. None of this matters in the presence of 24 hour energy balance.

    As long as you don't suffer from performance issues, I would let personal preference dictate your pre and post meals for the most part. This assumes adequate intake by end of day of course.
    it would be best to make this decision based on your preferences/personal life/schedule.

    ^^This is the correct answer^^
  • _Bro
    _Bro Posts: 437 Member
    Totally agree with the post above...total intake for the day matters most
    Broscience,however, dictates that after a heavy lift one must slurp down the right mixture of protein,carb, etc to prevent entering a catabolic state.
  • ShapeUpSidney
    ShapeUpSidney Posts: 1,092 Member
    fasting longer than 6hrs increses fat oxidation,
    http://www.ncbi.nlm.nih.gov/pubmed/15212756

    From the above article "During high-intensity exercise, however, most
    studies reported no differences in fat oxidation between the fasted
    and fed states." (page 722)

    Please take the time to critically read the articles before you post an opinion on the information contained within.
  • _Bro
    _Bro Posts: 437 Member
    Unless you are on an IV, everyone fasts -- when they sleep. Lol
    If not eating before a workout has a negative impact upon your performance is it worth it?
    Just saying.. Not bashing IF as that's part of my plan today
    Also
    Overall energy consumption matters most because 90% of your time is spent outside of the gym.
  • ShapeUpSidney
    ShapeUpSidney Posts: 1,092 Member


    If you think it's made up, go complain to the researchers.

    fasting burns 5 times more fat.
    http://www.ncbi.nlm.nih.gov/pubmed/12051710

    And in this study, only resting fatty acid metabolism was studied, with no investigation into fasting exercise and it's effect on metabolism

    12 healthy subjects (6 female, 6 male) were fed a controlled diet, and sampled at multiple timepoints over a 40 hour fasting period.

    Again, PLEASE read what you post as evidence.
  • lsgordon02143
    lsgordon02143 Posts: 37 Member
    I think you shouldn't do something that makes you sluggish or makes you want to throw up. :) For me, this means not eating within an hour (or 1.5 hours if very extensive workout) beforehand, and yes eating lots and lots of whatever healthy stuff I want and will log, afterwards. So far, so good.

    :) LG
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    \
    If you think it's made up, go complain to the researchers.

    fasting burns 5 times more fat.
    http://www.ncbi.nlm.nih.gov/pubmed/12051710


    Not what the study says at all.

    FTA:
    "In summary, the present study demonstrates that during fasting, a state characterized by a marked increase in circulating plasma FA concentrations and FA oxidation rates, UCP3 gene expression is increased in human skeletal muscle, suggesting a role for this gene in the regulation of FA homeostasis. However there was no change in the content of mRNA of key genes involved in the uptake, transport, and oxidation of FA during fasting. This suggests there may be a preference for translational control or post-translational modifications of key lipid transporters and enzymes to alter their activity."

    This does not at all suggest that fasted training burns more fat. The study simply examines gene expression in a fasted state.


    (not to mention the small sample size - there were only 11 participants).

    fasting longer than 6hrs increses fat oxidation,
    http://www.ncbi.nlm.nih.gov/pubmed/15212756

    FTA"

    Moderate intensity:
    "Because the antilipolytic effect of insulin is strong even at low concentrations, a blunting of lipolysis was observed. However, because lipolysis had been stimulated during the first 30 min of exercise, lipolysis was decreased only to a limited extent and fat oxidation was not decreased until after 90 min of exercise. Interestingly, lipolysis was in excess of fat oxidation during the entire trial. This suggests that, under these circumstances, plasma FA availability was not limiting fat oxidation."

    High intensity:
    "When the same experiment was repeated at a higher exercise intensity, a different response was observed.113 The insulin concentration increased only marginally, albeit significantly, as a result of the CHO ingestion. Lower lipolytic rates were observed during the final 20 min of exercise in the CHO trial compared with the fasted trial, resulting in a lower plasma FA concentration. Despite this reduced availability of FA, total fat oxidation rates appeared not to be lower in the CHO trial"

    I suggest you learn to read the full article rather than drawing misleading conclusions from the abstract.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Unless you are on an IV, everyone fasts -- when they sleep. Lol
    If not eating before a workout has a negative impact upon your performance is it worth it?
    Just saying.. Not bashing IF as that's part of my plan today
    Also
    Overall energy consumption matters most because 90% of your time is spent outside of the gym.

    Totally agree with you. People who are trying to lose weight, i believe their main focus is on weight loss not performance.


    Performance in the gym will have a much more profound effect on the number of calories burned than any trivial metabolic differences due to fasting vs fed training.
  • ShapeUpSidney
    ShapeUpSidney Posts: 1,092 Member

    That's the point, fat is the main source of energy during low to moderate intensity it wouldn't show a increase in fat oxidation. Where the intensity is increase, where glycogen is the main source of energy, fat oxidation does increase. People rarely workout at the lower intensity.

    This post is called "gobbledegook" and what you're doing here, back in Houston, we would call "crawfishin"
  • bens_momma
    bens_momma Posts: 47
    Protein before, protein after.

    This!

    Although I would try multiple things and see what works for you. Generally I go with a carb + protein before (usually banana and peanut butter or apple and peanut butter) and a protein shake after to tide me over until I have lunch.

    I wouldn't recommend workout out on an empty stomach, it's not very good for you, but, I'd say eat a small piece of fruit at the very least, as it will digest quickly and give you energy to sustain you through your workout!
  • Sidesteal
    Sidesteal Posts: 5,510 Member

    That's not the issue at hand though, we're discussing the main source of energy during exercise.

    The problem is that you are discussing energy source during exercise without considering context. This whole discussion is irrelevant unless you somehow think that trying to manipulate energy source will make one bit of difference for someone who isn't lean already.

    If we're discussing these miniscule manipulations in someone who is trying to get contest lean and is already "fit" but with some stubborn fat areas then I'll give you that anecdote shows some merit to fasted training as it can mobilize fatty acids for oxidation (Martin,Lyle both have info on this I believe), but in the context of someone who isn't lean, and is just trying to lose weight and asking about the best time to go to the gym, your answer is 100% irrelevant and only serves to mislead people who are trying to find the best way to do things.

    Personal preference.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
    Unless you are on an IV, everyone fasts -- when they sleep. Lol
    If not eating before a workout has a negative impact upon your performance is it worth it?
    Just saying.. Not bashing IF as that's part of my plan today
    Also
    Overall energy consumption matters most because 90% of your time is spent outside of the gym.

    Totally agree with you. People who are trying to lose weight, i believe their main focus is on weight loss not performance.


    Performance in the gym will have a much more profound effect on the number of calories burned than any trivial metabolic differences due to fasting vs fed training.

    To your last 2 post about the study, and this.I do agree with most of what you have said. I personally believe it makes no difference in the long run, eating or not eating before a workout, what matters is total caloric deficit.

    That's not the issue at hand though, we're discussing the main source of energy during exercise. When you eat insulin is raised and insuin is a storage hormone it limits the ability for the body to use fat as fuel. When you're in a fasted state, insulin will be low also which will increase glucagon helping the body release fat.

    I kind of having a feeling this topic is going to go to carbohydrate metabolism. We're kind of the verge of that. Of course when glycogen stores are full the main source of energy at a higher intensity will be of course glycogen. Once they're low, ketones will be used which break down fatty acids.

    When fat is the main source of energy, performance is impaired in terms of high intensity.

    You're majoring in the minors. The ONLY thing that matters is overall caloric balance.
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