Pre and post workout nutrition
SophieW1988
Posts: 82
I've been getting mixed advice from two nutrition professionals regarding what to eat pre and post workout. One told me to drink a protein shake before working out and then have oatmeal and egg whites after. The other told me to have oatmeal before and yogurt after. I'm interested to know what you all eat, when you eat it, and why.
I wake up at 5:00 am and workout at 6:00 am for an hour. 5 days a week I do mostly cardio (spinning, running, and elliptical) and the other two days I take full body strength classes. Any pre and post nutrition advice would be really helpful.
I wake up at 5:00 am and workout at 6:00 am for an hour. 5 days a week I do mostly cardio (spinning, running, and elliptical) and the other two days I take full body strength classes. Any pre and post nutrition advice would be really helpful.
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Replies
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For me - and this is only for me - I don't like to eat alot before working out Of course I hydrate like mad before during and after with lots of water, but I'll also have some protein/carbs before hand. On my cardio/interval training days and if it's an early morning workout, I'll have some oatmeal, otherwise it's usually just some fruit (ie: banana, grapes, apple) There's debate over whether you should have bananas because of the sugar, but it's easy to breakdown and the potassium makes it good for you. A handful of almonds is good too.
If I'm going to the gym after work which is around 5:00pm then my late afternoon snack will be Greek Yogurt which has a ton of protein.
Post workouts, I have done the chocolate milk route (but not everyday) or I love a Larabar which is good and filling and tides me over until I get home and make supper. Protein is key post workout.
I'm sure there's plenty of other great suggestions, but his is just what works for me.0 -
Nutritional timing is of no consequence. If you are working out early, and I do a simolar schedule, a little carbs to get started, like maybe a banana, will give you a little energy for your workout. As for the rest, as long as you get adequte nutrition and hit your macros, it doesn't matter. I personally, have a protein shake right after workout but that's just because I like to. After a workout I like a little hydration and I'm hungry!0
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If I'm working out within 30 - 45 minutes of waking up, as I do most days, I don't eat anything before workouts. If it's a bit longer, I might have a slice of toast with almond butter. If it's a couple hours before a workout, especially if I'm running, I'll have oatmeal with fruit, walnuts, a bit of greek yogurt and honey drizzled over it all.
After workouts I often have a glass of chocolate milk right away (especially if it was the early workout with no food prior), then take my kid to school, then eat eggs & toast when I get back.
It works for me.0 -
You really don't have to have either. It's mostly a personal preference. While there is some evidence that eating before can lead to more fat usage at rest, the amount was very minimal. And post workout "windows" do help with muscle building, but normally you have to be in surplus to do it.
Overall meet your macro/micronutrient RDA's and you should be fine.
A.C.E. Certified Personal and Group FitnessTrainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Echoing the other comments, if you're stomach can handle it, eating something small and carb based to break your body out of the overnight fasting mode it's been in while sleeping can be good but is not necessary. A cardio workout an hour or less for most people will be fueled almost entirely by the glycogen stored in your muscles (which would be a max capacity right after a good night of sleep). After your workout a combination of carbs and protein is good. Carbs as fuel to replenish your glycogen stores and protein to help build / repair muscle fiber after your workout. No need to eat immediately after your workout, like some people I see at my gym pounding a protein shake as they leave the locker room. Pretty soon after could be important depending on how depleted of energy you are; your body can and will burn muscle along with fat for energy if you don't give it a good fuel source.0
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I've been getting mixed advice from two nutrition professionals regarding what to eat pre and post workout. One told me to drink a protein shake before working out and then have oatmeal and egg whites after. The other told me to have oatmeal before and yogurt after. I'm interested to know what you all eat, when you eat it, and why.
I wake up at 5:00 am and workout at 6:00 am for an hour. 5 days a week I do mostly cardio (spinning, running, and elliptical) and the other two days I take full body strength classes. Any pre and post nutrition advice would be really helpful.
Assuming you aren't performing multiple intra-day glycogen depleting events (you probably don't), you can base your pre and post workout nutrition on personal preference.
So, I'd encourage you to relax about it, and by all means experiment with it. In terms of body composition, it's not going to make a difference so you're best off doing what you enjoy and/or what gives you the best performance.0 -
It doesn't really matter.
Both of them are correct in their own way.0 -
I strongly believe in packing on more carbs before a workout, because that's what fuels your body! So if I had a choice, I'd choose the oatmeal and yogurt first (always pair a carb with a protein), do my cardio/weight training, then the protein shake to help build back the muscle I tore. I believe that's the way it's supposed to be. At least i hope so, I guess I'll find out when I begin studying nutrition in college!0
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Complex carbs+Protein before your workout.
The amino acids help the muscles maintain an anabolic state instead of catabolic.
Complex carbs provide a steady source of energy through the workout.
After your workout you mix simple carbs+lean protein. AVOID FAT!!!!
The simple carbs spike your insulin and "shuttle" the protein into the muscles for maximum growth.
This is the one and only time you should allow yourself to eat simple carbs if you are trying to burn fat.
Through research and experience, these are all facts I can vogue for!!!!0 -
Are you saying that post workout meals don't help with growth? If you are, i do kind of agree... but just wondering, I think in the end total calories is what really matters.
Post workout meals do help with growth but it doesn't need to be within the first 30 minutes like the protein companies would like you to believe. You're looking at much longer time period and additionally, in most cases whatever you've eaten for a pre-workout meal will still be releasing amino acids into your bloodstream post workout which would basically negate any need to rush home and slam dat dere shake.
Basically, unless you're doing some sort of goofy-*kitten* meal plan where you eat every third day, I wouldn't worry one bit about nutrient timing specifically for trying to "remain anabolic".0 -
Both pre and post workout meals / supps / etc is all personal preference.
You can eat a meal before. You can eat a meal after. You can eat a meal 4 hours later. Doesn't matter.
The purpose of a pre-workout is to give you an added energy boost going into your training routine. A simple cup of coffee is fine if you need energy.
As far as post-workout, the anabolic window lasts 24 hours so the entire thought of having a certain amount of time to eat right after you train is a load of crap. Doesn't matter.0 -
The Primary Laws of Nutrient Timing
Are you saying that post workout meals don't help with growth? If you are, i do kind of agree... but just wondering, I think in the end total calories is what really matters.
Post workout meals do help with growth but it doesn't need to be within the first 30 minutes like the protein companies would like you to believe. You're looking at much longer time period and additionally, in most cases whatever you've eaten for a pre-workout meal will still be releasing amino acids into your bloodstream post workout which would basically negate any need to rush home and slam dat dere shake.
Basically, unless you're doing some sort of goofy-*kitten* meal plan where you eat every third day, I wouldn't worry one bit about nutrient timing specifically for trying to "remain anabolic".
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
- Alan Aragon0 -
Anyone want to do some myth-busting? My trainer told me not to eat solid food/complex carbs less than 2 hours before a workout, because the body concentrates effort into the stomach/digestive system, and therefore doesn't work as hard at burning calories or whatever. I don't know if I buy that.
Personally though, I don't like eating solid-food meals before my morning workouts because I hate feeling the food in my tum while working out. My favourite pre-workout meal is a serving of plain greek yogurt mixed with fresh fruit and a bit of agave, usually blended with some ice. I get my protein and some carbs, enough to fuel an hour workout without feeling all full and groggy.0 -
I strongly believe in packing on more carbs before a workout, because that's what fuels your body! So if I had a choice, I'd choose the oatmeal and yogurt first (always pair a carb with a protein), do my cardio/weight training, then the protein shake to help build back the muscle I tore. I believe that's the way it's supposed to be. At least i hope so, I guess I'll find out when I begin studying nutrition in college!
just so you know, carbs trigger the parasympathetic nervous system, which make people groggy and tired.
Carbs barely have an effect on your ANS... unless you eat a ton of them. In this case carbs eaten before exercise will be converted to energy for the workout.0 -
Anyone want to do some myth-busting? My trainer told me not to eat solid food/complex carbs less than 2 hours before a workout, because the body concentrates effort into the stomach/digestive system, and therefore doesn't work as hard at burning calories or whatever. I don't know if I buy that.
That makes zero sense to me and sounds like a bunch of trainer-made-up-myth-crap but since I can't understand it, I can't comment. I'd ask instead what evidence he has towards his point.Personally though, I don't like eating solid-food meals before my morning workouts because I hate feeling the food in my tum while working out. My favourite pre-workout meal is a serving of plain greek yogurt mixed with fresh fruit and a bit of agave, usually blended with some ice. I get my protein and some carbs, enough to fuel an hour workout without feeling all full and groggy.
If you've found something that works for you, I'd stick with it!0 -
I strongly believe in packing on more carbs before a workout, because that's what fuels your body! So if I had a choice, I'd choose the oatmeal and yogurt first (always pair a carb with a protein), do my cardio/weight training, then the protein shake to help build back the muscle I tore. I believe that's the way it's supposed to be. At least i hope so, I guess I'll find out when I begin studying nutrition in college!
just so you know, carbs trigger the parasympathetic nervous system, which make people groggy and tired.
Carbs barely have an effect on your ANS... unless you eat a ton of them. In this case carbs eaten before exercise will be converted to energy for the workout.
Wouldn't previously existing muscle glycogen be fueling the workout and the carbs that were eating pre-workout would (eventually) replenish the glycogen that was depleted during the training bout?0 -
Alan aragon is an idiot, despite my previous comment, i do believe this to be true.
You're a fool.0 -
Complex carbs+Protein before your workout.
The amino acids help the muscles maintain an anabolic state instead of catabolic.
Complex carbs provide a steady source of energy through the workout.
After your workout you mix simple carbs+lean protein. AVOID FAT!!!!
The simple carbs spike your insulin and "shuttle" the protein into the muscles for maximum growth.
This is the one and only time you should allow yourself to eat simple carbs if you are trying to burn fat.
Through research and experience, these are all facts I can vogue for!!!!
THIS!0 -
Alan aragon is an idiot, despite my previous comment, i do believe this to be true.
You're a fool.
you should be nice sidesteel, and... that entire topic he wrote on lustig is BS.
That entire topic he wrote on Lustig was accurate.0 -
The Primary Laws of Nutrient Timing
Are you saying that post workout meals don't help with growth? If you are, i do kind of agree... but just wondering, I think in the end total calories is what really matters.
Post workout meals do help with growth but it doesn't need to be within the first 30 minutes like the protein companies would like you to believe. You're looking at much longer time period and additionally, in most cases whatever you've eaten for a pre-workout meal will still be releasing amino acids into your bloodstream post workout which would basically negate any need to rush home and slam dat dere shake.
Basically, unless you're doing some sort of goofy-*kitten* meal plan where you eat every third day, I wouldn't worry one bit about nutrient timing specifically for trying to "remain anabolic".
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
- Alan Aragon
Alan aragon is an idiot, despite my previous comment, i do believe this to be true.
No offense bro but this is one of the reasons why I deliberately removed you. Comments like this just reinforce it.0 -
Alan aragon is an idiot, despite my previous comment, i do believe this to be true.
You're a fool.0 -
Complex carbs+Protein before your workout.
The amino acids help the muscles maintain an anabolic state instead of catabolic.
Complex carbs provide a steady source of energy through the workout.
After your workout you mix simple carbs+lean protein. AVOID FAT!!!!
The simple carbs spike your insulin and "shuttle" the protein into the muscles for maximum growth.
This is the one and only time you should allow yourself to eat simple carbs if you are trying to burn fat.
Through research and experience, these are all facts I can vogue for!!!!
The only part of your post here that isn't nonsense is the BOLDED part. The rest is ridiculous.0 -
ooo men fight!0
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The Primary Laws of Nutrient Timing
Are you saying that post workout meals don't help with growth? If you are, i do kind of agree... but just wondering, I think in the end total calories is what really matters.
Post workout meals do help with growth but it doesn't need to be within the first 30 minutes like the protein companies would like you to believe. You're looking at much longer time period and additionally, in most cases whatever you've eaten for a pre-workout meal will still be releasing amino acids into your bloodstream post workout which would basically negate any need to rush home and slam dat dere shake.
Basically, unless you're doing some sort of goofy-*kitten* meal plan where you eat every third day, I wouldn't worry one bit about nutrient timing specifically for trying to "remain anabolic".
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
- Alan Aragon
Alan aragon is an idiot, despite my previous comment, i do believe this to be true.
No offense bro but this is one of the reasons why I deliberately removed you. Comments like this just reinforce it.
okay joe and sidesteel.
Joe: Because i talk crap about... lyle? Tell me what results you got from RFL?
Sidesteel: It's not accurate, none of those quacks work in a lab, so they can't say a damn thing. Simplicity... You never made a mistake? I can call out some you made, lyle has made mistakes, aragon has made mistakes... Does that justify them as a quack?
Here is my problem,
1. Everyone makes mistakes, if you call someone a quack or their mistakes... then you're a quack yourself. (speaking of aragon and that one guy... mcdonald).
You're making your understanding of things very clear when you take the information of Lustig and Taubes over the following:
McDonald, Aragon, Krieger, Berkhan
To call these guys idiots is just plain silly talk. I have no other way to explain it.0 -
The Primary Laws of Nutrient Timing
Are you saying that post workout meals don't help with growth? If you are, i do kind of agree... but just wondering, I think in the end total calories is what really matters.
Post workout meals do help with growth but it doesn't need to be within the first 30 minutes like the protein companies would like you to believe. You're looking at much longer time period and additionally, in most cases whatever you've eaten for a pre-workout meal will still be releasing amino acids into your bloodstream post workout which would basically negate any need to rush home and slam dat dere shake.
Basically, unless you're doing some sort of goofy-*kitten* meal plan where you eat every third day, I wouldn't worry one bit about nutrient timing specifically for trying to "remain anabolic".
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
- Alan Aragon
Alan aragon is an idiot, despite my previous comment, i do believe this to be true.
No offense bro but this is one of the reasons why I deliberately removed you. Comments like this just reinforce it.
okay joe and sidesteel.
Joe: Because i talk crap about... lyle? Tell me what results you got from RFL?
Sidesteel: It's not accurate, none of those quacks work in a lab, so they can't say a damn thing. Simplicity... You never made a mistake? I can call out some you made, lyle has made mistakes, aragon has made mistakes... Does that justify them as a quack?
Here is my problem,
1. Everyone makes mistakes, if you call someone a quack or their mistakes... then you're a quack yourself. (speaking of aragon and that one guy... mcdonald).
Dude I lost 11lbs in 2 weeks on RFL. Some fat, some water. I was at 26% bodyfat at the time bro! There's nothing WRONG with doing RFL. It's just GUIDED for people that are already somewhat lean and trying to get LEANER. I've told you this atleast 10 times but you failed to listen, every time.
Lyle McDonald has wrote MANY books, and MANY blogs. Have you read The Protein Book, The Stubborn Fat Solution, Guide to Ketogenic Diets, Ultimate Diet 2.0 also? Have you read his articles? His forums? His researched blogs?
Both Lyle and Alan are two of the most knowledgeable and world renowned nutrition and fitness guru's anywhere.0 -
@ joe, doesn't matter what difference in opinions we share, we where still cool. But i classified you as mentally unstable, I almost kicked you out of the group, but i didn't out of respect for chris.
You did not seriously just call someone mentally unstable and bring a bunch of personal stuff from some clique into poor OP's regular little question of a thread?
Do you realize that calling someone unstable (while misspelling and having it follow up on calling published authors that are well respected "idiots") only makes you and what you have to say look bad?
I don't know joe, seen him around. Think I know who you're referring to as "chris" but not sure, not his friend. I don't KNOW these people but you're being a douche. You should probably stop and spend that energy on making your argument the slightest bit more sound.
OP, the two options you laid out are really not that different from each other. You'll be running your workout primarily on food you've already eaten. The pre- and post- workout food replenishes. Unless your work out is hours long, it really isn't something to worry too much about.0 -
Ugh, no. The difference between Aragon and Lustig is a major one. Aragon learns, and if he makes a mistake, he admits it and corrects it. When Lustig was called out on his mistake, he said, "Lots of people have watched my video, so I'm right!" He basically stuck his fingers in his ears and said "LALALALALALALALALA" rather than actually look at anything that he was questioned on and even attempt to explain the discrepancies.Dude I lost 11lbs in 2 weeks on RFL. Some fat, some water. I was at 26% bodyfat at the time bro! There's nothing WRONG with doing RFL. It's just GUIDED for people that are already somewhat lean and trying to get LEANER. I've told you this atleast 10 times but you failed to listen, every time.
Lyle McDonald has wrote MANY books, and MANY blogs. Have you read The Protein Book, The Stubborn Fat Solution, Guide to Ketogenic Diets, Ultimate Diet 2.0 also? Have you read his articles? His forums? His researched blogs?
Both Lyle and Alan are two of the most knowledgeable and world renowned nutrition and fitness guru's anywhere.
I lost 10lbs in 1 week, then gained it back after i got off the program. He does mention it's geared towards people with lower body fat level. He gears it towards everyone, is that right? No it's not. That's one of the flaws. He made a mistake, that's fine.
Lustig, and taubes have made mistakes, but just by a few mistakes... aragon and mcdonald classifies these guys as quacks. Which is BS, he has made mistakes too.
We found another flaw in lyle's blog. Yet you still hold him as "all mighty" yet taubes and lustig are quacks? here's my view, according to aragon and mcdonald, a guy makes a mistake they're automatically a quack. So that means aragon and mcdonald are also quacks.
Yes i read those books.0 -
This is a public forum, and you're bringing some clearly hurtful personal stuff you're very sensitive about into it. You're picking a fight with people who you apparently used to be friends with. I remember this behavior from my female friends in junior high. It's really not becoming. I'd probably delete you just on the basis of your behavior in this thread.
But you were friends with them once, so you have something to offer.
Maybe rather than flame them in this thread about what that girl should eat before and after her workout, you could answer that question and cite why you think Taubes is right when he says this and McDonald is wrong when he says that. I've been around a while. Yet, you say I don't know what's going on. Fine. Any chance the OP knows what's going on? Probably not, so maybe don't derail her thread asking for information with your break-up freak out.0 -
Dude I lost 11lbs in 2 weeks on RFL. Some fat, some water. I was at 26% bodyfat at the time bro! There's nothing WRONG with doing RFL. It's just GUIDED for people that are already somewhat lean and trying to get LEANER. I've told you this atleast 10 times but you failed to listen, every time.
Lyle McDonald has wrote MANY books, and MANY blogs. Have you read The Protein Book, The Stubborn Fat Solution, Guide to Ketogenic Diets, Ultimate Diet 2.0 also? Have you read his articles? His forums? His researched blogs?
Both Lyle and Alan are two of the most knowledgeable and world renowned nutrition and fitness guru's anywhere.
I lost 10lbs in 1 week, then gained it back after i got off the program. He does mention it's geared towards people with lower body fat level. He gears it towards everyone, is that right? No it's not. That's one of the flaws. He made a mistake, that's fine.
Lustig, and taubes have made mistakes, but just by a few mistakes... aragon and mcdonald classifies these guys as quacks. Which is BS, he has made mistakes too.
We found another flaw in lyle's blog. Yet you still hold him as "all mighty" yet taubes and lustig are quacks? here's my view, according to aragon and mcdonald, a guy makes a mistake they're automatically a quack. So that means aragon and mcdonald are also quacks.
Yes i read those books.
You gained it back cause you ate and ate. I've seen your diary many times. I've seen your comments on your wall about how you aren't motivated. I've seen the comments about Lyle and now Alan. But yet you think Taubes is amazing? Logic is flawed completely. Taubes is full of broscience, while Lyle and Alan base everything off peer-reviewed research/studies.
I absolutely refuse to get into a pissing match with you bro. I removed you because unfortunately you have this negative energy vibe that illuminates badly, and I prefer to support people that are willing the atleast try and not give excuses.
You have a good night.0 -
OP training fed vs. fasted could possibly impact your performance, that is for you to decide. Some people can't eat pre because it makes them sluggish, some have to or they're tired. Whatever works for you. As far as post there is no need to have a shake or rush for a meal. You can have a meal whenever convenient unless your doing double sessions or training for endurance sports. Protein synthesis will be elevated for up to 24 hours post. So unless your on some extreme diet that has you eat every 2 days then your fine.--->The postexercise "anabolic window" is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.
So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.
To add to this... Why has the majority of longer-term research failed to show any meaningful differences in nutrient timing relative to the resistance training bout? It's likely because the body is smarter than we give it credit for. Most people don't know that as a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours: http://www.ncbi.nlm.nih.gov/pubmed/21289204
Here's what you're not seeming to grasp: the "windows" for taking advantage of nutrient timing are not little peepholes. They're more like bay windows of a mansion. You're ignoring just how long the anabolic effects are of a typical mixed meal. Depending on the size of a meal, it takes a good 1-2 hours for circulating substrate levels to peak, and it takes a good 3-6 hours (or more) for everythng to drop back down to baseline.
You're also ignoring the fact that the anabolic effects of a meal are maxed out at much lower levels than typical meals drive insulin & amino acids up to. Furthermore, you're also ignoring the body's ability of anabolic (& fat-oxidative) supercompensation when forced to work in the absence of fuels. So, metaphorically speaking, our physiology basically has the universe mapped out and you're thinking it needs to be taught addition & subtraction.ANALYSIS OF GLYCOGEN UTILIZATION DURING TRAINING
"The carbohydrate requirements for weight training actually aren't that great. I did some rough calculations in The Ketogenic Diet and concluded that, for every 2 work sets (assuming a set length of 30-45 seconds) or so, you'll need 5 grams of carbohydrates to replenish the glycogen used." - Lyle McDonald, B.S. in Kinesiology
"In a study by Tesch et al. (1986), nine bodybuilders completed five sets each of front squats, back squats, leg presses, and leg extensions to fatigue, comprising 30 minutes of exercise. Biopsies of muscle samples were obtained from the vastus lateralis before and immediately after exercise. Muscle glycogen concentration was 26% lower post-exercise, a rather modest decline considering the demanding exercise protocol completed. This led the authors to conclude that energy sources in addition to muscle glycogen support heavy resistance training. Data from Essen-Gustavsson and Tesch (1990) with nine bodybuilders performing the same exercise regimen (as above) revealed a 28% decrement in muscle glycogen content as well as a 30% decrease in muscle triglyceride content. This suggests that intramuscular lipolysis (breakdown of triglycerides) may also play a role in energy production during repeated high-intensity exercise. Overall, research suggests that intramuscular glycogen is an important fuel supporting weight training exercise, but not the only substrate."
http://www.ncbi.nlm.nih.gov/pubmed/3758035
http://www.ncbi.nlm.nih.gov/pubmed/22894980
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