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Pre And Post-Workout Nutrition

Answered on August 19, 2014
Created March 25, 2011 at 1:51 PM

Hi,

I recently have started Paleo two weeks ago and its going pretty good. Was a bit tough for about 1 wk with headaches. Not migraines or horrible headaches but they were there and annoying, but theyr gone! SO my question is im 5'2'", 130 lbs. I am currently looking drop body fat. I have a pretty good muscle tone but have this stubborn area in my midsection. I can already see my love handles disappear. But i read so many different views on pre and post workout nutrition. What should i eat before? I read that getting out of bed and working out on a empty stomach is great for fat loss. And even waiting 1.5 - 2 hrs post to eat. But i would be starving. The type of workouts i do are interval type workout, short, intense and some crossfit stuff. And what do i eat post workout. Im kinda lost and confused as to what to do.

Deb

E0f8fc7419d4495f3513162be62de7c7

(15)

on March 25, 2011
at 07:41 PM

I work out about 4-5x a wk.

E8022f05c250e19a65b92207dd1630ca

(851)

on March 25, 2011
at 03:32 PM

Thanks! Love the name btw

Bc6aa0b0bcf04c9d937c4393262db8e5

on March 25, 2011
at 02:47 PM

Awesome job Dr. Ryan

B61f6513a155cd874b42efdad55312f6

(231)

on March 25, 2011
at 02:34 PM

I sometimes eat a few root vegetable chips, maybe a few pieces of dried fruit before exercise, but typically, I don't eat anything before. I usually eat a generous serving of animal protein/fat afterwards.

84666a86108dee8d11cbbc85b6382083

(2399)

on March 25, 2011
at 02:23 PM

How often do you workout ?

  • E0f8fc7419d4495f3513162be62de7c7

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4 Answers

4
E8022f05c250e19a65b92207dd1630ca

on March 25, 2011
at 02:39 PM

There is still much to be desired with pre-workout nutrition in terms of research, but a great go-to is always go by what works best for your performance. If you workout better in the AM on an empty stomach, then go with that. If you find that you become lethargic and aren't as energetic as usual, then a small pre-workout meal might be appropriate especially if you are working out later in the day. I have found that if I eat a small chunk of protein (1 or 2 hardboiled eggs) and a touch of carbs (1/4 sweet potato) 1-2 hours pre-workout I perform better. If you keep it light and good quality pro and carb then it should not stymie any weight loss or fat burning.
Post workout nutrition became a critical addition for me, especially once I was reaching high level competition. It is also very important for anyone who wants to lose body fat. Always choose a good quality dense protein and a starchy carb post workout to fuel your muscles and replenish glycogen stores. If you can eat real food then that is always best, but a high quality un-denatured whey protein is acceptable if you have no issues with auto-immune or metabolic problems. It is critical to choose a carb source that is glucose (starch) rather than fuctose (fruit or sugary beverage) since fructose will be hogged by your liver and stuff it away as fat storage. Glucose is made readily available for tissue and liver usage and is always better choice. Go for any tubers, roots, or bulbs and combine it with some meat/eggs and you'll be good to go. There is research that supports eating within an hour of your workout to enhance recovery, and I would recommend following this as much as you can. The key to losing body fat is not to eat less, but to eat high quality. Eat real food, for regular meals eat protein/veggies/and some good fats, and stay away from eating much fructose and you'll melt the fat away in no time.

Bc6aa0b0bcf04c9d937c4393262db8e5

on March 25, 2011
at 02:47 PM

Awesome job Dr. Ryan

E8022f05c250e19a65b92207dd1630ca

(851)

on March 25, 2011
at 03:32 PM

Thanks! Love the name btw

0
246ebf68e35743f62e5e187891b9cba0

(21420)

on March 25, 2011
at 08:07 PM

I usually eat a half an apple with a handful of nuts before workout, just because it's quick and I'm in a hurry to get to the gym.

Postworkout is much of the same, I'll eat the other half of the apple on the way back from the gym or while I'm cooking whatever protein I'm about to eat myself into a coma with.

0
E0f8fc7419d4495f3513162be62de7c7

on March 25, 2011
at 07:31 PM

Well I have fasted pre-workout. I did it this morning and i got through the workout but i didnt have as much energy. I have not tried this long period of time yet. So, Dr. Ryan are you saying no fruit for now?

My meal frequency is whenever i am hungry. I usually eat in the am around 730, workout at 11, usually hungry after workout have lunch, mayb a snack n between (mac nuts, fruit,) then i have my dinner.

E0f8fc7419d4495f3513162be62de7c7

(15)

on March 25, 2011
at 07:41 PM

I work out about 4-5x a wk.

0
84666a86108dee8d11cbbc85b6382083

(2399)

on March 25, 2011
at 02:23 PM

Post WO Nutrition http://robbwolf.com/2008/11/03/post-wo-nutrition/

As for pre, fasting ? Do you have any experience with it ? How is your meal frequency ?

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