Meals pre and post excercise

amstel2

Hello

Have joined a gym & would like some advice on what to eat pre & post workout.

For instance if i workout in the mornings should I have breakfast first for energy or exercise on an empty stomach. If I do eat something how long should I leave it before exercising? Similarly should I wait a while after exercising before eating?

I have Googled this subject & found it all very confusing.

Thanks

parking_question_chap

What are your training goals?

fireblade28

So basically fasted training has been debunked to be better for fat loss. It makes no difference. Just eat properly before, 30g carbs 30g protein before you workout. 1-2hrs is fine. Eat plenty of carbs as they will give you energy to train. Protein is important to get in your system so its there to repair the muscles as soon as they are damaged. Also don't neglect water, hydration really affects your performance.

After you workout if you have done weights you want some protein and carbs preferable within about an hour for max protein synthesis but honestly if you can't eat for 2-3hrs it isn't that detrimental needing to eat straight away was proven not that important recently.

You can train fasted if you really want to if its nicer but honestly its only a matter of preference not because its better. If you choose this route it is important to have BCAA's either during your workout or before if you don't want to lose muscle. This is only really important if you are heavily weight training, if i was doing cardio i probably wouldn't bother too much.

amstel2

parking_question_chap wrote: »

What are your training goals?

Just a middle aged man who wants to get fitter, flatten the belly & gain some muscle

parking_question_chap

amstel2 wrote: »

Just a middle aged man who wants to get fitter, flatten the belly & gain some muscle

In that case I dont think you need to be breaking down macro nutrients into grams and timing pre and post training. Speaking from experience it can get very tedious, and when something becomes tedious you will not get any enjoyment which is essential for continuity.

I generally train mornings and what works for me is a couple of bits of fruit (usually one banana and an apple or kiwi) and coffee. Suggest a protein shake after as well, or better still toast and eggs if convenient.

I would advise your focus goes on to your overall nutrition plan and training routine rather than exact timing of meals.

As long as it works for you and its not something silly like a mars bar or full fry up 5 minutes before training you will be fine.

davomcdave

Agree with parking. If you are getting into endurance sports then fueling that is important. Half an hour on the cardio machines and a trip round the weights room isn't going to require anything more than what parking says.

I'd just use the brilliant advice from Pollan for how we should all eat: Eat food*, not too much, mostly plants

*Eat food means eat actual bits of meat and veg and grains, not weird stuff made in a factory.

Malthusian

amstel2 wrote: »

Have joined a gym & would like some advice on what to eat pre & post workout.

Given that most people overeat, the simple answer is the same as you do now, to start with. You will almost certainly have enough energy in your muscles to do an hour's gym work already.

Only if you find yourself unable to complete the planned gym session because you've run out of energy, or you are so hungry afterwards you find yourself gorging between mealtimes, do you have a critical need to start rethinking your food intake.

The advice elsewhere in this thread is good but you don't need to do everything at once.

parking_question_chap

davomcdave wrote: »

*Eat food means eat actual bits of meat and veg and grains, not weird stuff made in a factory.

Exactly, and dont let the advertising fool you with "diet" this or that. Avoid processed foods as much as you possibly can.

HBFS

I usually do a black coffee & a banana before, a protein shake and some beef jerky after

amstel2

HBFS wrote: »

I usually do a black coffee & a banana before, a protein shake and some beef jerky after

I have some John Lewis vouchers so was thinking of getting a Nuribullet to make some pre & post workout smoothies might also get some seed to mix in or have on ceral.

Looking at the gym timetable was thinking of doing classes e.g. Spinning &/or swimming on weekday mornings before work & at weekends or after work do weights.

Thanks