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Eating and Workout Scedule Question
Contributors to this thread:
Timberline 20-Apr-10
wyobullshooter 20-Apr-10
elmer@laptop 20-Apr-10
Les Welch 20-Apr-10
JLS 20-Apr-10
Probandt Ranch 20-Apr-10
TurboT 20-Apr-10
buckballs 20-Apr-10
herd bull 20-Apr-10
Timberline 20-Apr-10
JLS 21-Apr-10
Coss 21-Apr-10
Timberline 21-Apr-10
ElkNut1 10-Oct-23
midwest 10-Oct-23
IdyllwildArcher 10-Oct-23
DonVathome 10-Oct-23
Elkpacker 10-Oct-23
Ksgobbler 10-Oct-23
Blood 10-Oct-23
Duke 11-Oct-23
bghunter 12-Oct-23
Hank_S 12-Oct-23
Charlie Rehor 12-Oct-23
Beendare 12-Oct-23
gil_wy 12-Oct-23
Candor 14-Oct-23
2Wild Bill 14-Oct-23
Mike Ukrainetz 14-Oct-23
From: Timberline
I have a question for all those with experience with excercise schedules. When is the best time to eat? Before or after, and how long between eating and working out? I am training first thing in the morning and don't know if I should be eating before working out or wait until I am done, and then eat. And I don't know how long I should be waiting in between. Any help would be great!! Timberline

I go to work later in the day, so I also workout in the morning. I eat a small breakfast, along with a protein shake, when I first get up. I then run my dog and shoot my bow before I go to the gym. I don't like to eat right before going to the gym because it can make you feel bloated, or worse, especially if it's a pretty intense workout. I'll eat lunch, along with another protein shake, before I go to work. I'll eat small snacks during work breaks such as yogurt and fruit. Then I eat my dinner in the evening. The key is to make sure you get enough complex carbs to fuel your workout and enough protein to build muscle and help recover. Eat smaller portions, but eat more often throughout the day.

From: elmer@laptop
What time in the morning are you working out, and what type of workout?

1. If it's a run at say 5 or 6 AM, just go run and eat directly after.

2. If you do eat just before your workout, then go very light on what you eat and have your main meal just after the workout. your post workout meal should include a balance of protein and carbs.

3. If it's going to be 1/2 hour to 1 hour till you can eat then have something quick like a banana and some peanut butter.

4. If it's going to be an intense/extremely hard workout try eating a couple hours prior to the workout.

5. If it's going to be a race or competition, eat 2 to 3 hours before the race or competition.

From: Les Welch
It depends what you are doing and what you are trying to accomplish. Elmer gives a good starting point.

From: JLS
If I'm doing a long run I'll eat a half a bagel before, and eat a cliff bar during. Other than that, I usually work out then eat.

It's pretty dependent on what your stomach can handle. If I eat before speed intervals, I'll puke. I'll maybe eat a light snack before a strenght workout.

Check out Nutrient Timing by Dr John Berrardi (sp) it has some really good info on nutrient timing.

From: TurboT
Everybody is different, and every workout is different. For a short run I would just wake up and go. For an intense workout or long run I would eat a bagel with peanut butter and some water.

From: buckballs
Like everyone said it depends on your workout. If you are doing an hour long weight session I would say eat something small before I like to eat a banana or yogurt and some peanut butter something that does not fill you up but will get you moving. After my workout I will have a protein drink within 40 minutes. At about 90 minutes I would then recomend eating your breakfast like some oatmeal and fruit. This all kinda depends on what your doing.

From: herd bull
60-90 mins is the recommended time frame to eat a larger meal before you workout. The body will have broken it down and started to use the food for fuel that you just put down your throat. 30 mins pre-workout is the time frame for a small snack or something like fruit which is high in natural sugars and help you get through your workout.

Buckballs has good advice on the immediate post workout nutrition your body needs. Protein is what it needs and you have roughly a 30 minute window to maximize it effects. The body will continue to rebuild for approximately 24 hours after workout. Stay away from simple carbs at this time.

Don't forget a very important meal. The bedtime snack. A nice mix of complex carbs and slow digesting fats is by far the best thing you can do for your body while you sleep. I eat roughly 400-500 calories about 30 mins prior to bed. A typical day for me sees me eating somewhere around 2800-3000 calories and 175 +/- grams of protein.

Spend some time on the Men's Health forums boards. A way better spot for workout and nutrition advice than the elk forum on the Bowsite. Sorry guys, it is.

From: Timberline
Just to give everyone a little more info. I am trying to lose fat pounds in addition to getting in shape. I read somewhere that to get a good start to your day, you should eat within a half an hour to forty five minutes of getting up. But I also know that if you eat too much, it can mess you up while excercising. With the fat burning I want to do, I have read where it is best not to eat anything after training, as your body actually can burn more fat after excercising than during (up to an hour and a half), and if you eat to soon afterwards, it resets your metabolism and you lose the fat burn. I am excercising first thing in the morning and don't want to skip eating right away if it is going to leave me hungry the rest of the day. But I also don't have enough time to wait around and digest for an hour and a half after eating and before excercising. That is the reason for my question. There are some good tips and I appreciate everyones input. Timberline

From: JLS

JLS's Link

I would recommend that you do some research (not on the Bowsite, no offense to anyone) about basal metabolic rate, exercise, and weight loss physiology.

Sounds to me like yo have some misinformation. Your body does not "reset" its metabolism, and there is no "fat burn". Your metabolic rate stays elevated after exercise, but you still need proper nutrient intake after exercise to promote recovery. Strenuous exercise without proper nutrition can actually slow your metabolic rate.

Try this link to help you get started. Good luck.

From: Coss
Very important question; the best workout program w/o proper nutrition ain't gonna get you anywhere ;-)

There are many, many articles out there on the net about what you might eat before or after a workout; and about nutrition in general, depending on what your goals are (such as weight loss, versus muscle gain etc...)

Protein after a workout... the basic, major rule. You're muscles are damaged and need to repair; can't do w/o protein in the blood. A ham sandwich, or any kind of deli meat will do, as will a few hard boiled eggs, or can of tuna fish. Or, a scoop of whey protein, like you might buy at GNC, though these kinds of products really aren't necessary I don't think unless you're trying to cutt fat and carbs.

I personally never workout on an empty stomach (though I've read this is sometimes recommended for weight loss). I want ENERGY when I lift or run, which means some carbs. I generally wait about 2 to 3 hours after a good meal, so I'm not too full, and then often grab a little something sugary and sweet (like chocolate or fruit) right before I hit the gym.

just some suggestions

From: Timberline
Thanks guys. Good advice. Thanks for the link JLS. It looks like some good info. Timberline

From: ElkNut1
I'm not scientific about working out & make no special plans for it. I've worked out most my life from home & for the last 15 years I do it it the morning from 8- 10 a.m. most days. (Mon-Wed-Fri) 15-20 min stretching & loosing up all 7 days of the week. The only thing I do is have a bottle of water with LMNT in it! This stuff really helps with my level of energy even at 68. I generally eat breakfast around 10:30 or so.


From: midwest
A blast from the past!

Your demographics make a big difference. There's a big difference between someone who is 30 and 60 years old and someone who has a BMI of 20 vs 30 vs 40.

The energy you get from a meal, lasts you about 3 hours, but up to 4. There's also a lag from when it is available due to digestion based on what type of food it is - some foods turn into glucose quicker than others.

Other than that window, you're using reserves - which is ok in some circumstances, but not ideal in others. There's a lot of nuance based on what you're doing, your age, weight, and medical conditions.

And are you trying to lose fat? Gain muscle? Stay the same and just build endurance?

From: DonVathome
I have done it both ways. I love to eat. A lot. I never thought I could do intermittent fasting but I do sometimes. If I am busy many times I go 16-21 hours without eating any calories. I have done cardio workouts without eating for over 12 hours. It does get tough after about an hour of hard cardio. At that point my body is burning fat to use as energy and I think it struggles because it cannot keep up with what I need.

What works for you is important. I know people who get sick if the eat in the AM then workout. Others feel they have to. If you want to loose weight eating less is better. If you are not at all worried about weight and want to do a HARD cardio workout for over an hour eating an hour or 2 before would benefit you.

For free weights workouts I notice no performance difference when I eat before or after.

From: Elkpacker
I do not think it matter much, calories in then out. Just dont eat before bed. I lost 45 lbs and am the same as in HS. 66 years old

From: Ksgobbler
Just did a gravel bike ride tonight 22 hours into a 24 hr fast. 10 miles is my limit riding fasted. Learned from experience. Getting ready to break it shortly. When I stick with fasting I feel great and lose weight. If I exercise without fasting I just maintain.

From: Blood
Lift hard and very intense. And heavy. And eat more protein than anything else in your diet and you’ll be stronger than 99% of the people out there. Regardless of age. And your t shirts will fit better.

From: Duke
All depends on what you are trying to achieve (ie weight loss, muscle mass, muscle tone, cardio endurance, etc) and what those workouts entail. Need more information here.

From: bghunter
I have been training for about 36 years. One thing I learned is do what works for you. Try a few different things, keep a log book to track your progress and stay with one program for at least 8 weeks.

I myself cannot eat to much before either a run/ruck or heavy weight session, I get way to bolated. Before a 5k or 10k run usually a banana or a muffin with some peanut butter seems to do the trick.

I have done fasted runs where I get up grab a pre workout drink loaded with caffeine, and have had amazing runs.

You just have to try a few different things and find what works for you.

Another thing too, is weekend warriors are vastly different from professionals. I used to train in a gym with professional bodybuilders (Mr. Olympia and high level national) and Olympic speedskaters and powerlifters. Those people had their training and nutrition down to a science and for then they needed it for the levels they were at. I think for most of us that want to just lose some weight and be healthy just need to use some common sense nutrition and a consistent aand disciplined training plan we enjoy and can stick with.

Good luck and just keep disciplined in your approach and you will see results

A good nutrition person to check out is:

From: Hank_S
"Try a few different things, keep a log book to track your progress and stay with one program for at least 8 weeks."

Excellent comment!!!

Age matters. At 70 I walk up and down hills all summer (no running) and lift LIGHT weights. Nothing else but cutting my ice cream from 4 nights a week to 3:)

From: Beendare
Charlie, you got belly laugh from me on your ice cream comment.

The older I get I realize 2 things about weight and workouts; 1) its all about what you put in your mouth 2) Do what works for you and the activities you expect

For example; I have friends that do the intermittent fasting and it works for them, others can get a woozy feeling from low blood sugar and prefer multiple smaller meals. No one size fits all.

Cutting your portion size is the key it seems ( I still struggle with that)

From: gil_wy
When I turned 50 I switched to weight training vs. cardio only. For that kind of training, I think eating as many calories focusing on protein for the first two hours after I lift hard puts on the most muscle and has proven the best for recovery.

From: Candor
As far as training view of creatine has come 180. I believe there are very few instances where creatine is not a beneficial supplement (in moderation). At any age. Maybe more importantly as we age. Certainly helps cell volumizing and seems to help on blood flow. Do your own research but I can find nothing that says otherwise.

Those with CKD talk to your doc first, but other than that it is a powerful supplement for muscle health and has some limited data on neurologic benefits.

From: 2Wild Bill

A quick protein breakfast is three tablespoons of natural peanut butter, the kind that separates with the oil on top (I like chunky), one tablespoon of raw unfiltered honey and a quarter teaspoon of Siagon cinnamon, thoroughly mixed until it balls together. Don't forget to fully hydrate before exercise. A protein shake after exercise should then satisfy you until lunch. The raw honey has an enzyme that helps you better absorb the protein in your whey protein shakes. Oh yeah, with that peanut butter breakfast I always have an instant coffee with oat milk.

For me after 40 years of working out and reading what to do and what to eat I have heard so much complicated, confusing, contradictory info it’s crazy. I think it’s much more basic than what people make it out to be.

Work out for an hour to two, as many days a week as possible. Break a good sweat or you’re not really exercising. Be sure to lift weights along with some form of cardio and joint mobility work, don’t bother with too much of the static, hold for 30-60 second type stretching, mobility work with just 5-10 seconds holds is time way better spent!

Eat mainly whole, unprocessed real food, cut out sugary drinks, crappy snacks and go to bed a bit hungry each day. Some people lose weight best on six meals a day, others on only one or two. Try it all, see what works best for you and your life schedule.

Don’t quit, make it a lifelong habit, not a short term goal.

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