Answers (8)
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This question could have multiple answers depending on the type of workout. It is important to eat before and after you workout. If you are talking about eating a full meal it would generally be best to do so a couple of hours before the workout, however, a snack that is high in carbs, low in fat and fiber, and a little protein is a good option for a pre-workout "meal" that you could eat within the hour you are planning to workout. You also have to know your own body and be able to determine what foods and how much you can tolerate before a workout. It is also important to eat after a workout to refuel and repair your muscles. Generally speaking you will get the most benefit from eating withing half an hour after your workout, but this again needs to be tailored to what you can tolerate. High in carbs and moderate protein is the ideal meal for post-workout. As stated, this question could have different answers depending on the type of workout you are doing, but in most cases these are some general guidelines you could follow.
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"To ensure enough carbohydrates are consumed athletes should consume 0.5 grams of carbohydrates for every pound of current body weight immediately postexercise, again at two hours postexercise, and a third time 4-6 hours postexercise."
As far as proteins are concerned, "Ingestion of as little as 6 grams of essential amino acids, both with and without carbohydrates, has been show to increase muscle protein synthesis."
"Eating protein sources as soon as possible after physical activity takes advantage of the the increased blood flow and hormonal milieu caused by the previously performed exercise."
Hedrick Fink, H., Burgoon Lisa A., Mikesly, Alan E., Practical Applications in Sports Nutriton pps. 89, 149
As far as proteins are concerned, "Ingestion of as little as 6 grams of essential amino acids, both with and without carbohydrates, has been show to increase muscle protein synthesis."
"Eating protein sources as soon as possible after physical activity takes advantage of the the increased blood flow and hormonal milieu caused by the previously performed exercise."
Hedrick Fink, H., Burgoon Lisa A., Mikesly, Alan E., Practical Applications in Sports Nutriton pps. 89, 149
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There are some very "general" guidelines regarding eating and exercising. However, the reality is that it is strictly an individual decision. As a competitive athlete I try to time my eating so that I have ALMOST fully digested my meal before competition (tennis). I like to eat about 1 to 1.5 hours before I have a match. But for many, eating a few hours prior to exercise or competition works best for them. Few people that I know eat right before exercise or competition, and those that do, often complain of stomach and digestive issues.
My best advice is to try different protocols and see what works best for YOU!
I hope this helps.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
My best advice is to try different protocols and see what works best for YOU!
I hope this helps.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
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Some love fasting cardio, but this should only be used about once a week. The benefit to doing cardio in a fed state (eat about 2 hours before) is that you burn more calories (which means more fat is burned) over a 24 hour period of time. (This was shown in a great study by Paoli A et al. out of Italy recently.) I then recommend eating immediately after a workout. This is most crucial if you plan on working out again within 24 hours.
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It would really help to have more specific knowledge of the type of workout. The wrong thing before a 'killer' and your asking for stomache and bowel issues.
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It would be best to eat a pre workout snack about one hour before you start. Light Carb is appropriate. Also, You should eat protein after you workout... no more than an hour afterwards. Some post workout suggestions: protein smoothie, raw almonds, energy bar, quinoa salad, veggie burger patty.
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Hello Patricia,
Every person has a different digestive system and may breakdown food faster than others. Depending on what was consumed, the amount of food and the type of exercise/workout that follows..1 hour to 1-1/2 hours for a comfortable workout.
Sincerely,
Michael
Every person has a different digestive system and may breakdown food faster than others. Depending on what was consumed, the amount of food and the type of exercise/workout that follows..1 hour to 1-1/2 hours for a comfortable workout.
Sincerely,
Michael
