what to eat before working out-

[angie2443]

I've been doing some pretty intense workouts lately. They last about an hour and require a lot of work from my arms and legs. My mucles tend to get weak about 30 minutes into the workout. I was wondering if there were certain foods I should eat 30 minutes to an hour before the workout. I eat pretty healthy otherwise. I was just wanting something to give me a little extra energy. Thanks.

[northstar1]

I've been doing some pretty intense workouts lately. They last about an hour and require a lot of work from my arms and legs. My mucles tend to get weak about 30 minutes into the workout. I was wondering if there were certain foods I should eat 30 minutes to an hour before the workout. I eat pretty healthy otherwise. I was just wanting something to give me a little extra energy. Thanks.

 

Try having a banana before you work out

[Ruby Slippers]

Yeah, no meal a few hours before a workout, but a low-fiber snack like a banana, pretzels, or crackers -- about 100 calories -- an hour before the workout is perfect. I am working with a nutritionist right now (she's a client -- services trade!), and she told me so. Works great for me.

[Enema]

Sounds like you might be overworking muscle groups, rather than not eating right.

[SoulSearch_CO]

I favor protein shakes before I go running/biking. I run for an hour at 5.3/hr and have been biking upwards of 35 miles. The protein seems to help. I'd also strongly recommend that you take a multi-vitamin if you're not already doing so.

[angie2443]

Thanks everyone. I've been eating a fruit 1 hour before the workouts and have broken up the workouts so I'm not doing everything all at once. I think I just needed to give my muscles a break.

[11bgentleman]

I would go with an apple and a banana. They seem to help me. I try to take a protein shake after a workout. It is a good time to feed your starving muscles.

[Jexranger]

Been working out for 2 years with a strict routine, also did fitness and exercise at college included nutrition ect.

 

Fast releasing carbohydrates:

 

Fast releasing carbohydrates give a sudden burst of energy and don't last very long, this is why you see marathon runners eating Jelly Babies (sweets) towards the end and during a race for a sudden burst of energy to lift them up again but but they usually end in a slump.

 

Types of food:

 

Banana's

Chocolate

Anything containing sugar

 

When I work out I have a protein shake 2 - 2.5 hours before my workout

Then depending on how I feel during the workout I'll eat half a bar of chocolate (breaking it into small pieces) a banana or sweets during the workout for an extra boost, but not too much you'll bring it back up:sick:

Slow releasing carbohydrates:

 

Slow releasing carbohydrates supply the body with lasting energy and stamina for a long period of time, usually used for marathons or before sports games, you should eat slow releasing carbohydrates 2 hours before a workout probly best if you're going on a long run or a long endurance workout.

 

Types of food:

 

Beans

Rice

Pasta

Potato

Whole grains

 

Also its important to have carbohydrates and protein after a workout because protein heals your damaged and torn muscles and carbohydrates supply energy to the body which will get the protein to your muscles quicker which makes your muscles grow bigger faster.

 

Food that contains protein:

 

Meat

Fish

Eggs

Nuts and Seeds

Protein shakes

 

Hope that helps abit.

[FleshNBones]

Been working out for 2 years with a strict routine, also did fitness and exercise at college included nutrition ect.

 

Fast releasing carbohydrates:

 

Fast releasing carbohydrates give a sudden burst of energy and don't last very long, this is why you see marathon runners eating Jelly Babies (sweets) towards the end and during a race for a sudden burst of energy to lift them up again but but they usually end in a slump.

 

Types of food:

 

Banana's

Chocolate

Anything containing sugar

 

When I work out I have a protein shake 2 - 2.5 hours before my workout

Then depending on how I feel during the workout I'll eat half a bar of chocolate (breaking it into small pieces) a banana or sweets during the workout for an extra boost, but not too much you'll bring it back up:sick:

Good advice. I would avoid the chocolate just to avoid cavities. I dropped the sport drink and went with water for the same reason. The bananna is fine as long as it is washed down with water.

Slow releasing carbohydrates:

 

Slow releasing carbohydrates supply the body with lasting energy and stamina for a long period of time, usually used for marathons or before sports games, you should eat slow releasing carbohydrates 2 hours before a workout probly best if you're going on a long run or a long endurance workout.

 

Types of food:

 

Beans

Rice

Pasta

Potato

Whole grains

 

Also its important to have carbohydrates and protein after a workout because protein heals your damaged and torn muscles and carbohydrates supply energy to the body which will get the protein to your muscles quicker which makes your muscles grow bigger faster.

Go with the low GI foods. Lose the potato, and the refined foods (white rice, white bread). If you are cooking pasta, cook it to al dente (firm). The softer the pasta is, the higher the GI will be. Apples are also low GI, but you should still be able to eat them 1 hour before if not during a workout.

 

Food that contains protein:

 

Meat

Fish

Eggs

Nuts and Seeds

Protein shakes

 

Hope that helps abit.

Let's include milk (Isn't that where whey protein is derived from). Legumes also contain a lot of protein, and to a lesser degree, some grains.

[Glenn5]

Protein is good, but not too long before the workout or you will burn it off beforehand.

 

I usually have some kind of protein (I usually have a yogurt) 1 hour before.

 

15 minutes before I have a bottle of water (to insure hydration) and a piece of fruit to jack up the glucose in your blood stream (gives you more energy for the workout).

 

Drink, at least, another bottle or two of water during the workout. Sports drinks that are high in calories are not necessary, unless you are trying to bulk up.

 

BTW, the best thing AFTER a weight workout is a fat free chocolate milk. It gives you protein to build up the muscles you just put under stress, helps quell your appetite, and won't add any more fat.

[11bgentleman]

BTW, the best thing AFTER a weight workout is a fat free chocolate milk. It gives you protein to build up the muscles you just put under stress, helps quell your appetite, and won't add any more fat.

 

Hmmm... I love the fat free chocolate milk. I will have to remember that one.

[Enema]

"Fat free" doesn't mean good for you by any stretch of the imagination.

 

They're usually still packed with sugar.

[sunshinegirl]

"Fat free" doesn't mean good for you by any stretch of the imagination.

 

They're usually still packed with sugar.

 

In the specific case of chocolate milk post-workout, I have read in numerous places that it has an ideal ratio of proteins & carbs for recovery.

[northstar1]

In the specific case of chocolate milk post-workout, I have read in numerous places that it has an ideal ratio of proteins & carbs for recovery.

 

That is true, most of the instructors for running clinics I have taken have pointed out that Choc. milk is a good workout beverage.

[lovemachine5687]

hey man ive been working out alot to lately. when i started i had no idea where to begin or what to eat. a friend of mine told me about this product offto.net/combatthefat_ae33 it showed me what to eat and lots of effective exercises. you should check it out.

[xpaperxcutx]

Something with carbs and protein is good. If you're doing mostly cardio, carbs would boost your chances of enduring the grueling workouts. If you're worried that you'll only be burning carbs when working out, let me assure you that initially it's true. Your body will always use carbs as fuel first. But cardio ensures that if you reach your fat burning zone ( depending on your heart rate) your body will switch to burning fat. Whatever glycogen you have left in your system will be burned off from recuperating or from strength/ weight training.