- 10/22/08: Newsletter
- Strengthening Your Legs
- Working Out on Empty Stomachs
- Making Cardio Less Painful
- Avoid Crashing
- Coping With Sweets
- Increasing Metabolism
- Organize Your Training
- Eating Habits
- Visceral Belly Fat
- The Best Running Shoe
- Strength or Aerobic Capacity?
- Toning Legs with Cardio
- My Doctor's Scale is Off
- More Reps and their Effects
- 04/24/08: Newsletter
- 1-08-08: Newsletter
- 11-08-07: Newsletter
- 10-03-07: Newsletter
- 8-29-07: Newsletter
- 6-20-07: Weight Loss
- 6-13-07: Back Injury
- 5-08-07: Friendly Pressure
- 4-27-07: Running Routines
- 4-20-07: Cycling Cardio
- 4-10-07: Back Injury
- 4-03-07: Lunges Quads Butt
- 3-27-07: Running Off Fat
- 3-27-07: Runners Diet
- 3-23-07: Eating Late
- 3-13-07: Abs for the Obese
- 3-07-07: Supplements
- 2-21-07: Carbs Weight Gain
- 2-14-07: Accurate Bodyweight
- 2-07-07: Weight Fluctuations
- 1-30-07: Best Oatmeal
- 1-21-07: Winter Cardio
- 1-14-07: Training Children
- 1-10-07: Sick Bay
- 1-03-07: Shin Splints
- 2006: Archives
- 2005: Archives
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10-18-08// Eating Habits
Do I eat before or after my workout?
Chris:
When is the best time to eat, before or after my workout? I usually drink a protein shake after my workout but am not sure if this is the right thing to do. I am a runner who spends a lot of time jogging outside as well as 3 days of weight training. I need as much energy as possible but would also like to tone up a bit. I've heard different opinions on when to eat and was wondering if you could clear it up for me?
Stephanie
Stephanie:
I believe you should eat a pre and post workout meal. He key is eating the right foods and timing the meals correctly. Doing so can greatly increase you're performance.
You're pre workout meal should consist of a slow burning complex carbohydrate as well as a quality protein approximately 45 minutes to an hour before you start.
The carbohydrate will give you the energy you need to get an intense workout. Good examples of slow burning complex carbohydrates are brown rice, sweat potatoes and oatmeal. These foods are low on the glycemic index and will help the body dispense energy slowly into the blood stream.
The protein source will give provide the nutrience to necessary to repair muscle tissue. Good examples of quality proteins include chicken, turkey, eggs or fish.
You're post workout meal should also consist of both a carbohydrate and protein source with some minor differences. This meal should be consumed 30 minutes to an hour after you're finished.
The best source of protein will be a liquid in the form of a protein shake or meal replacement drink. Liquid meals are great after a workout because they are easier to digest and nutrients are transported to the muscles at a faster rate. The protein will help repair damaged muscle tissue allowing you're body recover and grow quality muscle.
The post workout carbohydrate should be higher on the glycemic index to shuttle glucose into the bloodstream and feed starving muscles. It's the only time you'll benefit from eating a sugary carbohydrate. A good example would be a sports drink such as Gatorade, regular soda or a piece of fruit. The sugar in these products helps transport glycogen to the muscles leaving them full and loaded with energy. It will also replace energy stores used during intense workouts.
In addition to pre and post workout meals it's important to remember to eat 5-6 small meals a day. Spread meals out to approximately 2-3 ½ hours a part. Get protein from lean sources such as chicken, fish and eggs. Get you're carbohydrates from sweat potatoes, brown rice, oatmeal and whole grains and vegetables. Remember timing pre and post workout meals correctly can greatly increase performance as well as you're overall appearance.