Food before/after a workout?

Posts: 24,624
8/22/11 5:40 P

You could easily have the whole wheat bread...it will digest quickly enough.

You can have a pre-workout snack. It could be an egg/almonds. It is fine for it to contain protein and/or fat. Much of this will be determined by your tolerance. Do you feel uncomfortable with this type food in your stomach while working out? Or are you able to workout as you normally would? Some folks have to choose foods carefully for their comfort...others have an iron stomach and can eat anything.....experiment and see what works best for you.
Becky

Posts: 15
8/22/11 5:15 P

Thanks Betty,

And would you recommend simple or complex carbs after the workout? A peanut butter sandwich for example... would that be better on white, or whole wheat bread? I usually have whole wheat as it is, but I keep hearing that after a workout you should have white over whole wheat.

And should you not have any protein/fat before the workout? Even an egg or almonds for example?

Thanks Betty!

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8/21/11 7:11 P

I am a total newbie to exercising because I have not exercised since May of 2009!

I have to take a medication in the morning and I can't eat 1 hour afterwards.
So I workout/shower etc.. in the meantime.

My workouts are not intense! I usually do modified versions of exercises and right now I am not using weights because I still get tired easily.

So I eat afterwards! Yeah, I do try to avoid white carbs right after exercising because they make me feel sleepy. lol

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8/21/11 7:00 P

After (usually a protein shake)

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8/21/11 6:15 P

After

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8/21/11 2:32 P

after

Posts: 24,624
8/21/11 12:41 P

It is good that you are listening to your body. Since you are feeling light-headed and tired during the work out you will want to have a small meal or snack about 15-30 minutes prior to the workout. This is when you need carbohydrates, about 15-30 grams. So a breakfast bar, piece of fruit, little trail mix, etc would work well.

After the workout include about 5-10 grams of protein and 15-30 grams of carbohydrates. Chocolate milk works well for many, but so would crackers and cheese, peanut butter sandwich, cottage cheese and fruit, etc. The carbs will refill your energy stores and the protein will repair those muscles.

Dietitian Becky

Posts: 15
8/21/11 3:00 A

I have actually checked out that article thanks for that.

Was just wondering what other people do as well. I find if I don't workout, I get very light headed and very tired. I'm wondering what food is best after your workout to replenish your muscle so that you put on muscle after your workout.

Posts: 24,624
8/20/11 5:19 P

Sparkpeople has a couple articles on this topic:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1074

I think you will find the tips you need.
Dietitian Becky

Posts: 2,085
8/20/11 4:50 P

I work out in the morning and I don't eat before my workout as I prefer to workout on not a lot of food so my stomach doesn't hurt. I have breakfast shortly after I run and just eat a bowl of cereal typically.

Posts: 15
8/20/11 3:31 P

Hey everyone,

So I lost about 15 lbs or so in the first few months of the year and am around 165ish now... did that by eating a lot healthier and consistently in the gym 3 times a week. My gym workouts are usually in the morning and are a 3 set full body circuit. They're high intensity and heavier weights (probably helped in my weight loss).

Now, I always used to eat some protein before the workout... like almonds or eggs, and then after had some chocolate milk. A buddy of mine at work suggested to have more carbs before and after... so now I usually do a banana and almonds, or a banana and an egg before hand, and right after have another banana and chococlate milk, or chocolate milk and a peanut butter sandwich.

So I guess my question in short is, what do you do before and after you workout? And how does that differ from the food you consume before and after a cardio workout (as opposed to a weight/strenght workout). Do you usually have simple or complex carbs before/after. Even if you're going to have simple, I guess you should still avoid the white carbs right?

Thanks guys!