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.
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.
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.
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.
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
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?
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.
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:
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)
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.
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.
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.