Pre-workout Snack
- Thread starter slenamond
- Start date
E
ebh87
Guest
If I am working out very early, I usually drink half of a protein shake. This gives me enough fuel for my workout without making me feel full. If I am working out later in the morning, I eat a light breakfast - usually puffed wheat with milk - and wait an hour or so before exercising.
Erica
Erica
Cruncholi
Cathlete
Hi,
I usually workout very early in the morning and do not eat anything before my workout. If anything, I will drink a six ounce glass of orange juice to get some natural sugars in my system for an energy boost. However, I always drink about a total of 24-30 ounces of water during my morning workouts!
Cruncholi
I usually workout very early in the morning and do not eat anything before my workout. If anything, I will drink a six ounce glass of orange juice to get some natural sugars in my system for an energy boost. However, I always drink about a total of 24-30 ounces of water during my morning workouts!
Cruncholi
I would say that it is a little bit of a trial and error process to find what works for you. It also depends on how much time will pass between eating the snack and working out. Some people me included can eat a little more than others. I have toast with peanut butter before working out sometimes. For someone else, that might be too much. The two things I like are toast and smoothies. For my smoothies I use a banana, another fruit such as strawberries or raspberries, a container of yogurt, and a little milk. You might even want to eat half of the smoothie before the workout and then the second half once you're finished. It is pretty filling.
Take care, Cyndie
Take care, Cyndie
caricampbellcool
Active Member
I workout on am empty stomach if I work out before work.
If on the weekends, I have a light breakfast with carbs and a small amount of protein and wait about an hour. (peanut butter toast is a great choice, or maybe a small bowl of cereal). I get nauseous if I excersise too soon after a meal, so if I eat a bigger meal I wait 2-3 hours before excersising. I have read multiple times that cereal is a good choice for a pre-workout snack. However, if you are like me and are eating snacks at work to prepare for afternoon excercising, cereal isn't really convenient!! I might have cottage cheese and some pretzels, or half of an EAS light protein shake. (I like to have half before lunch and the other half in the afternoon.)
Hope this helps!
Cari
If on the weekends, I have a light breakfast with carbs and a small amount of protein and wait about an hour. (peanut butter toast is a great choice, or maybe a small bowl of cereal). I get nauseous if I excersise too soon after a meal, so if I eat a bigger meal I wait 2-3 hours before excersising. I have read multiple times that cereal is a good choice for a pre-workout snack. However, if you are like me and are eating snacks at work to prepare for afternoon excercising, cereal isn't really convenient!! I might have cottage cheese and some pretzels, or half of an EAS light protein shake. (I like to have half before lunch and the other half in the afternoon.)
Hope this helps!
Cari
Marlene123
Cathlete
I work out early in the morning, about a half hour after waking up. I drink a cup or two of black coffee (yeah yeah I know, not good for you, but it is the one vice I have left and am gonna keep it).
About an hour after a workout I make a protein shake (Myoplex Light is wonderful) with strawberries.
The few times I ate before a workout I got queasy and was unable to lift my usual tonnage.
I do better on an empty stomach.
About an hour after a workout I make a protein shake (Myoplex Light is wonderful) with strawberries.
The few times I ate before a workout I got queasy and was unable to lift my usual tonnage.
I do better on an empty stomach.
starlight6
Cathlete
[font size="1" color="#FF0000"]LAST EDITED ON Jul-30-01 AT 04:41AM (Est)[/font][p]I work out first thing in the morning (cardio) & would not have time to eat beforehand, & then wait the usual hour or whatever. I used to worry about it, then I read that if you're trying to lose fat you SHOULD work out before eating anything in the morning. Either way, it's the only real choice some of us have!
I do my strength workout in the evening...again, I would not have time to come home & eat & wait. So I do that on whatever food I've managed to stuff into my mouth at work on the run! It will have been at least an hour before, maybe longer.
I've tried eating before workouts on my days off, but it made me nauseous, so I guess this is the best way for me anyway.
Like Cruncholi, I will sometimes have a small glass of o.j. but usually just lots of water!
Ruth
I do my strength workout in the evening...again, I would not have time to come home & eat & wait. So I do that on whatever food I've managed to stuff into my mouth at work on the run! It will have been at least an hour before, maybe longer.
I've tried eating before workouts on my days off, but it made me nauseous, so I guess this is the best way for me anyway.
Like Cruncholi, I will sometimes have a small glass of o.j. but usually just lots of water!
Ruth
H
honeybunch
Guest
If I work out first thing in the AM, I don't eat anything. But if I work out on a day off, I'll have oatmeal and skim milk then wait 1-1/2 to 2 hours. If I worked out in the afternoon, which I don't do anymore, I'd have a little oatmeal with peanut butter, or one of those Knorr bean soups (140 calories). Those protein shakes are too expensive for me, and the other stuff serves the same purpose.
I agree, Honeybunch. I will never understand the point of protein shakes. They are pretty expensive. It is not as if the body uses protein for energy (unless you are running a marathon or doing a triathalon or something equally long!). Don't most Americans get way plenty of protein anyway?
If I can wait an hour before I work outI like to have a bowl of oatmeal with skim milk and raisins. Of course, I have coffee too!
If I can wait an hour before I work outI like to have a bowl of oatmeal with skim milk and raisins. Of course, I have coffee too!
kimroberts
Cathlete
For the early morning classes I teach, I usually just have coffee or a very large "fountain" diet coke. (I don't like soft drinks from a can or bottle, picky, picky, picky).
If I'm just dying to eat, it's usually a small bowl of cheerios and milk, nothing heavy.
Does anyone else use "sugar free" instant breakfast instead of protein shakes? I drank a lot of protein shakes when I was competing, but they were expensive. And never tasted good, either. But now for a quick snack, I'll sometimes have a sugarfree instant breakfast made with skim milk (and sometimes a banana blended in). There's some protein in the milk, and lots of vitamins in the instant breakfast.
If I'm just dying to eat, it's usually a small bowl of cheerios and milk, nothing heavy.
Does anyone else use "sugar free" instant breakfast instead of protein shakes? I drank a lot of protein shakes when I was competing, but they were expensive. And never tasted good, either. But now for a quick snack, I'll sometimes have a sugarfree instant breakfast made with skim milk (and sometimes a banana blended in). There's some protein in the milk, and lots of vitamins in the instant breakfast.
caricampbellcool
Active Member
I currently use Myoplex light (for those of us trying to build muscle, I've read avid exercisers need to eat .8 grams of protein for every pound of your body weight. Without the shakes, I only get about 50-60 grams of protein. This is the point of the protein shakes.)
I used to use the carnation instant breakfast w/ 1 cup milk,
I scoop protien powder, and a banana and ice or frozen blueberries. It turns out really well, it is just much easier to use a ready made shake and add milk.
I used to use the carnation instant breakfast w/ 1 cup milk,
I scoop protien powder, and a banana and ice or frozen blueberries. It turns out really well, it is just much easier to use a ready made shake and add milk.
I had to take a nutrition class for my nursing course work. We learned protein requirements for an adult are .8 grams per kilogram of body weight. To arrive at your weight in kg divide your weight by 2.2
According to my class, protein requirements for someone who is 132 ponds would be 48 grams a day. Requirements are increased for some elderly women, pregnant women and endurance athletes or for those who have a large amount of muscle mass. Still,the requirements are only increased about 1.5 times, so I think that .8 g per pound number may be a little high.
According to my class, protein requirements for someone who is 132 ponds would be 48 grams a day. Requirements are increased for some elderly women, pregnant women and endurance athletes or for those who have a large amount of muscle mass. Still,the requirements are only increased about 1.5 times, so I think that .8 g per pound number may be a little high.
A thought about dairy before working out (m)
About 2 years ago, I read a really interesting post here about what people ate before working out. And someone (I think it was Cathe) said that she couldn't eat dairy before working out because it made her stomach upset. Well, I had been trying to figure out why I would sometimes get an upset stomach or really gassy when working out, and it just clicked. It was the dairy!
I have no idea why it is, and it seems not to be a problem for a lot of folks here since dairy-related snacks appear to be quite popular. But, for me it was such a good tip, I thought I should pass it along. (Of course, I am lactose-intolerant so even though I take Lactaid pills, it might not be enough "protection" pre-exercise.)
Anyway, for snacks I usually have a banana or an apple with some peanut butter about 30 - 60 minutes before I work out in the afternoon. If I do an early morning workout, it'll just be the fruit (too lazy to get out the PB that early).
Lucy K
About 2 years ago, I read a really interesting post here about what people ate before working out. And someone (I think it was Cathe) said that she couldn't eat dairy before working out because it made her stomach upset. Well, I had been trying to figure out why I would sometimes get an upset stomach or really gassy when working out, and it just clicked. It was the dairy!
I have no idea why it is, and it seems not to be a problem for a lot of folks here since dairy-related snacks appear to be quite popular. But, for me it was such a good tip, I thought I should pass it along. (Of course, I am lactose-intolerant so even though I take Lactaid pills, it might not be enough "protection" pre-exercise.)
Anyway, for snacks I usually have a banana or an apple with some peanut butter about 30 - 60 minutes before I work out in the afternoon. If I do an early morning workout, it'll just be the fruit (too lazy to get out the PB that early).
Lucy K
Banana!
When I used to work out early in the morning I had the best results when I ate 1/2 a banana and plenty of water. It was just enough to keep me going but not too much. Then I'd eat oatmeal with raisons & wheat germ plus the other 1/2 of the banana after the workout. That would usually keep me satisfied until lunch.
Kay
When I used to work out early in the morning I had the best results when I ate 1/2 a banana and plenty of water. It was just enough to keep me going but not too much. Then I'd eat oatmeal with raisons & wheat germ plus the other 1/2 of the banana after the workout. That would usually keep me satisfied until lunch.
Kay
E
ebh87
Guest
No banana for me
[font size="1" color="#FF0000"]LAST EDITED ON Aug-01-01 AT 01:14PM (Est)[/font][p]I tried half a banana before a workout a couple of times and it made me nauseous. Glad it works for you, though! I do eat a whole banana right when I'm done exercising.
Erica
[font size="1" color="#FF0000"]LAST EDITED ON Aug-01-01 AT 01:14PM (Est)[/font][p]I tried half a banana before a workout a couple of times and it made me nauseous. Glad it works for you, though! I do eat a whole banana right when I'm done exercising.
Erica
kathryn
Cathlete
Before and after exercise snacks
I'm just reading through "The Portable Personal Trainer" by Eric Harr (Some triathalon champ) and he says (based on his experience and his interviewing the world's best athletes) that it's important to keep your insulin as steady as possible before and during exercise, and the way to do that is to eat quality protein and fat before workouts (he recommends a p.b. sandwich) and carbohydrates (like a banana) afterward. Also, according to him, it's important to eat a good balance of protein and carbs within 30-60 minutes after a workout, with something sweet if you went particularly hard. Supposedly, eating sugar after a strenuous workout is far less damaging to your body than eating it at any other time, because it will help your body more quickly resynthesize the glycogen it used during the workout.
I'm willing to try the "p.b. before/banana after" routine for a week to see what happens.
I'm just reading through "The Portable Personal Trainer" by Eric Harr (Some triathalon champ) and he says (based on his experience and his interviewing the world's best athletes) that it's important to keep your insulin as steady as possible before and during exercise, and the way to do that is to eat quality protein and fat before workouts (he recommends a p.b. sandwich) and carbohydrates (like a banana) afterward. Also, according to him, it's important to eat a good balance of protein and carbs within 30-60 minutes after a workout, with something sweet if you went particularly hard. Supposedly, eating sugar after a strenuous workout is far less damaging to your body than eating it at any other time, because it will help your body more quickly resynthesize the glycogen it used during the workout.
I'm willing to try the "p.b. before/banana after" routine for a week to see what happens.
RE: The world greatest athletes
HI Kathryn,
Do you work out first thing in the morning? I have a problem with eating a p.b. sandwich before my workout, because I would have to wait 20 or 30 minutes before I worked out to prevent cramping. Since I currently get up workout, shower and fly out the door for work, I can't afford this luxury unless I cut my workout back to 30 minutes. Maybe if I could find a 9 to 5 job I could get up early enough to do this, or at least find a job within 5 or 10 minutes within home.
The world's greatest athletes don't have this problem because staying in shape IS THEIR JOB.
However I could try a small amount of P.B. on a Triscit, which would be less food and allow me to work out sooner. I'll try it tomorrow. Thanks for the idea. Let me know how long you wait after eating before you work out and how this works for you.
Dawn W
HI Kathryn,
Do you work out first thing in the morning? I have a problem with eating a p.b. sandwich before my workout, because I would have to wait 20 or 30 minutes before I worked out to prevent cramping. Since I currently get up workout, shower and fly out the door for work, I can't afford this luxury unless I cut my workout back to 30 minutes. Maybe if I could find a 9 to 5 job I could get up early enough to do this, or at least find a job within 5 or 10 minutes within home.
The world's greatest athletes don't have this problem because staying in shape IS THEIR JOB.
However I could try a small amount of P.B. on a Triscit, which would be less food and allow me to work out sooner. I'll try it tomorrow. Thanks for the idea. Let me know how long you wait after eating before you work out and how this works for you.
Dawn W
D
Debra
Guest
I've read contrasting advice
The standard advice for high intensity or endurance exercise is to reduce protein the closer your meal is to a workout because it takes longer to digest & promotes dehydration. If one has to workout right after eating, then it should be mostly, if not all, carbs.
Peanut butter is more fat than protein. Fat is the slowest to digest. Save it for post-workout.
On the post-exercise meal, we have an consensus. A lot of carb & a little protein. But it should still be a nutritious source of simple carbs (not really sugar) like juice, fruit, bagel or milk.
Sure be a lot easier if the so-called experts agreed.
The standard advice for high intensity or endurance exercise is to reduce protein the closer your meal is to a workout because it takes longer to digest & promotes dehydration. If one has to workout right after eating, then it should be mostly, if not all, carbs.
Peanut butter is more fat than protein. Fat is the slowest to digest. Save it for post-workout.
On the post-exercise meal, we have an consensus. A lot of carb & a little protein. But it should still be a nutritious source of simple carbs (not really sugar) like juice, fruit, bagel or milk.
Sure be a lot easier if the so-called experts agreed.
RE: I've read contrasting advice
That's really interesting, Debra. Amazing how there's so much conflicting info out there! And the worst part is, I can usually read most stuff and end up thinking at least part of it makes sense....until I read the next thing and part of THAT makes sense, too.
Just goes to show, everyone's a little different and it takes lots of experimenting to find out what works best for your body.
Lucy K
That's really interesting, Debra. Amazing how there's so much conflicting info out there! And the worst part is, I can usually read most stuff and end up thinking at least part of it makes sense....until I read the next thing and part of THAT makes sense, too.
Just goes to show, everyone's a little different and it takes lots of experimenting to find out what works best for your body.
Lucy K