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YOGAGEEK SparkPoints: (2,631)
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9/13/13 3:02 A

NANLEYKW: Mmm, anything with peanut butter is worth trying :P

I know I can't work out on a full stomach, but also not an empty one :( I haven't got my timetable yet, but if I try having a snack before exercising and it doesn't gel with my body, maybe on days I don't have class in the morning I can do breakfast, a couple of hours of homework, then treat exercising like a break from work.

KENDILYNN: Ooh, I'd forgotten about smoothies. I don't really like them for breakfast because they don't really gel with having a cup of tea (sip of something cold, sip of something hot, urghhh), but maybe if I make a litre in advance I can quickly have a small one before exercising.

That's a good idea about portioning out the trail mix into baggies. Especially if I buy the ingredients on the weekend, and only get enough to make five or ten baggies, then I can't have it at home because that would deprive me of a snack when I'm on campus.

KENDILYNN SparkPoints: (11,070)
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9/12/13 3:32 P

Lately I've been trying to have a little something before a.m. workouts, because I found I was distracted by my hunger. I found 100 calorie Larabars (approx. half the size of the regular ones) and they work well for me along with a cup of coffee . Afterwards I usually go for a green smoothie made with Greek yogurt, kale/spinach, frozen fruit, chia seeds and green tea. But my schedule allows for me to space them out at around 7a.m. and 10:30, so it easily carries me through until lunch.

As for the trail mix, you could try making five snack-size bags for the week to be able to grab and go. I'm also the kind who would mindlessly eat a whole tin of nuts, but I'm less likely to grab more than one pre-portioned baggie.

NANLEYKW SparkPoints: (59,337)
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9/12/13 1:10 P

Whether you can exercise immediately after a small snack is a totally individual thing. I can't. I need a good, long time (at least an hour) after eating anything at all before I can run. But many people are the opposite and can't work out on an empty stomach. So you'll just have to try it and see what your body says.

As for breakfast suggestions, my go-to breakfast is a whole wheat bagel with peanut butter (natural, crunchy). It's not a huge amount of food, volume-wise, but it keeps me full from about 7am until about noon (unless it's a long run day, in which case I need to add a bit more, but six days out of the week, it's perfect).

YOGAGEEK SparkPoints: (2,631)
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9/12/13 12:02 P

RUSSELL_39: I'm not starving after exercising; I'm starving after waking up. I don't have a pre-workout snack if I exercise later in the day, but I won't get the full benefit of my workout if I'm distracted by a rumbling stomach first thing in the morning, either.

When you say get carbs down to 50-60, is that grams? Or percentage? Because my breakfast today (Weetabix, blueberries, semi-skimmed milk) had 36g of carbs, 4g fat and 12g protein. So that's 69%, but below 50g. I do realise that's a little low on the fat/protein front, which is why I was thinking of balancing it with egg or yoghurt; a slice of buttered toast with the egg would increase the carb value, but also the protein, overall bringing my meal's values to 64g carbs, 13g fat and 23g protein. I realise that is quite high for carbs, so perhaps cereal with just the egg would be better.

ETA: I know I need to increase my protein consumption, and I am working on it. I'm thinking of bringing trail mix or something with me to uni, but I'll have to make sure it's not readily-accessible when I'm at home, because it's the sort of thing I can eat a large bowl of in one sitting and fifteen minutes later realise how much I've eaten.

Edited by: YOGAGEEK at: 9/12/2013 (12:19)
RUSSELL_40 Posts: 16,826
9/12/13 11:35 A

So you are starving after exercising? So have your breakfast. Why would you eat before the workout. It isn't necessary. Your body produces glucose, and you will be fine. I walk before breakfast for 45 minutes, and have no issues. I used to powerlift before breakfast, and no issues. The idea of pre-workout snacks comes from bodybuilding magazines, and is B.S.

So on to part 2. The issues with hunger after a meal come from your body working correctly. You are cramming your body full of carbs, carbs, carbs, which are rapidly being turned into glucose. So your body can only use a little bit at a time, and releases Insulin to store it and get it out of the bloodstream. The more carbs you eat, the more Insulin is released, which get glucose out of the blood. This is measured as blood sugar. Insulin drops blood sugar, as any diabetic will tell you. Your body needs carbs, but only so much at one time. If not it releases a bunch of Insulin to store the glucose, and drops blood sugar. As blood sugar drops low enough, you feel hungry.

Normally the body works in a range of 70-120. We feel full at the top, and hungry at the bottom. This is why it is suggested to get protein, fat, and carbs in all your meals. The carbs will burn off for quick energy, and then you will have fat, and protein to digest, which keeps blood sugars from dropping quickly. More importantly, since you won't be eating so many carbs at one time, you won't have a huge Insulin release, and your blood sugar will be stable. That keeps you from being hungry 3 hours after breakfast.

You have several options. You could split that carby breakfast into two snacks. Have half before the workout, and burn it off, then have the rest. You still need to limit carbs at each sitting. You may want to have more meals so you get all your carbs, but in small doses. 5-6 meals might help. That way, in 3 hours, you are eating again. Another option is getting more fat, and protein along with your carbs. This will be harder being a lacto-ovo vegetarian, but not impossible.

In the end, hunger after a carb frenzy is normal. That is the body working correctly. Of course we don't want to feel hungry, but try out these solutions, and see if they work. I think if you cut carbs at breakfast below 50-60, and get 4-5 meals, you will see a more stable blood sugar, and less hunger. If your workout is short in duration, you may want to have breakfast a coupe of hours later @ work, school etc. Maybe between classes? Snacks are better to eat like this. You don't want to eat 20 % of your carbs/calories @ 7 a.m., and then another 20% at 8 a.m., then head to work/school. Thats why I think the pre-workout meal is unnecessary. Have breakfast, lunch and dinner, and 1-2 snacks in between, just don't do so many carbs at 1 sitting. We tend to have a lot of carby breakfast choices, which is why hunger after breakfast is so common. We tend to get a healthier mix at lunch, and dinner.

LEC358 SparkPoints: (9,740)
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9/12/13 11:32 A

Re: the avocado thing - pretty much. You have to scoop out a bit more so that the egg will fit. Here's the link that I found the idea on: www.seriouseats.com/recipes/2013/04/eggs-b
aked-in-avocado-recipe.html
I used an upside down muffin tin rather than a baking sheet so that the avocado would stay put as I was putting it in the oven.

For lunch/dinner I've put salsa or Thai chili sauce on top. Some grated cheese works great too.

YOGAGEEK SparkPoints: (2,631)
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Posts: 130
9/12/13 11:27 A

Thanks for the replies ^_^

LEC358: That's good to know about carbs before exercising; I usually try to make sure I include some protein in my snacks, but maybe just an apple is better than an apple and cheese.

That avocado and egg thing sounds interesting. Do you cut it in half and put the egg where the stone's meant to be?

Reading these replies, what I'm thinking I'll do is have a bit of fruit or a piece of toast before exercising, exercise, then have cereal, maybe with Greek yoghurt or a previously-boiled egg (because I'm more likely to bother with a boiled egg when I can grab it out of the fridge and don't have to wait fifteen minutes for it to be ready). The yoghurt or egg will add protein to keep me full, and hopefully it's enough overall food, including the pre-workout snack, to keep me full. Obviously the only way to know for sure is to try it!

LOTUS737 Posts: 2,033
9/12/13 11:24 A

I usually wake up earlier than normal if I'm working out in the morning- so I don't eat my breakfast before I go (I also am on a medication I take first thing in the morn & can't eat for 30 min after). I find that I'm usually fine energy-wise. If you're going to be doing an intense workout or cardio, you may find you need to eat something small like you suggested- I think you can experiment and try it out to see what works best for you!

I think omelets with veggies (and cheese sometimes) with toast are a very filling breakfast that could keep you going. I also make mini quiches (crustless) in a muffin tin sometimes- add in diff veg and cheese and you can just heat and eat with toast in the morning. Nut butters are also long-lasting for me. I love greek yogurt with fresh fruit too. Can you eat a snack mid-morning? Like a homemade trail mix with nuts and dried fruit or a cheese stick and apple, etc? The reason I suggest it is simply because I find I do better if I spread out my calories a little more throughout the day- but that may not work well for you!

LEC358 SparkPoints: (9,740)
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9/12/13 11:16 A

To your first question: eating before exercise is fine as long as your stomach doesn't get upset by it. Something light like an apple, banana, or a piece of toast with some PB should work fine. You want something with relatively easily digestible energy sources (more carbs vs fat or protein) so you have something to fuel your workout after fasting while you sleep.

Which leads into my answer to your second question, when you're going 5 hours between meals, you want something that's going to keep your body working on it for a while. My personal favorite quick breakfast is greek yogurt plus some granola and berries. That keeps me going from about 8 to 12. Another idea would be to bake an egg inside half an avocado, talk about protein/healthy fat (for about 200 calories)! Last time I made one of those, I wasn't ready to look at food again for about 7 hours because it was so filling.




SOAPSANDROPES Posts: 603
9/12/13 11:15 A

If I am going to exercise in the morning I eat a small snack, usually some fruit and nuts. Then exercise. After exercising I eat the rest of my breakfast. I find that this gives me enough energy to work out and breaks up my food so that I am not starving after exercising.

YOGAGEEK SparkPoints: (2,631)
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9/12/13 10:58 A

This is really a twofold question, the first part pertaining specifically to food while the other crosses over into exercise, so I'm posting it here rather than in the exercise board as I think it's a better fit.

Most mornings my breakfast is either Weetabix or porridge (both made with semi-skimmed milk and topped with fruit) or wholewheat toast with peanut butter and banana or butter and a boiled egg. This is accompanied by a non-negotiable cup of black tea with milk. Pretty much every day I wake up feeling anywhere from mildly hungry to ravenous, so I eat this soon after crawling out of bed. I feel satisfied upon finishing, but within two hours, three at the most, I'm famished again. I'm thinking of doubling these up, so I can have a bowl of cereal AND toast with either an egg or PB.

This leads me to my second issue. I'm going back to uni in a couple of weeks and I want to move my workouts to the morning so they don't interfere with (or get interefered with by) my uni schedule. The problem with working out first thing is, as I've said, I'm hungry first thing in the morning. So perhaps I can have something small, like an apple and a couple slices of cheese, before working out, and then the full breakfast, as outlined above, afterwards.

There are a few issues with this, however. For one thing, I'd have to be able to go straight into exercising after eating my morning snack; I don't have the time to eat, wait half an hour, exercise, then eat again. For another, an apple and cheese, a bowl of cereal, and toast and a boiled egg racks up 1/3-1/2 of my daily calories, and all before 9 o'clock. This is fine if it's going to keep me going till lunch at 1 or 2 pm, but not if I'm going to be hungry again at 11.

The tl;dr version is this: Can I exercise immediately after a small snack first thing in the morning? If not, do you have other suggestions for fitting in exercise early in the morning? Furthermore, do you have other suggestions for breakfast that will keep me going for five hours till lunch? For the record, I'm a lacto-ovo vegetarian, so meat's not an option.

Thanks.

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