It is crucial to eat before and after your workouts. What you eat before (and if needed, during)your workout is crucial for fueling the workout itself and maximizing your performance throughout. What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.
The Purpose Of PRE Workout Nutrition: Your PRE workout meal is the meal that plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout. And, in the cases where a during-workout meal is being used (either in place of the PRE workout meal or in conjunction with it), its purpose is exactly the same. Specifically, the primary goal of the PRE workout meal is to accomplish the following: Reduce muscle glycogen depletion, reduce muscle protein breakdown, reduce post workout cortisol levels.
60-90 minutes pre-workout, have a solid, balanced meal containing: protein = 0.25g per pound of your target body weight, carbs = 0.25g per pound of your target body weight.
- 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing: protein = 0.25g per pound of your target body weight, carbs = 0.25g per pound of your target body weight.
The Purpose of Post Workout Nutrition: Quite simply, your POST workout meal is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout. Specifically, the goal of the POST workout meal is to accomplish the following: Replenish muscle glycogen that was depleted during your workout, reduce muscle protein breakdown caused by exercise, increase muscle protein synthesis, reduce muscle soreness and fatigue, greatly enhance overall recovery, reduce cortisol levels.
- Within 30 minutes post-workout, have either a liquid or solid meal containing: protein = 0.25g per pound of your target body weight, carbs = 0.25-0.5g per pound of your target body weight.
Its not crucial to eat before workouts. It depends entirely on the individual.
Personally, training with anything more than a tangerine or a couple of dates in my stomach makes me sluggish and weak and my performance fails. I feel most energetic on an empty stomach and my personal PRs were hit at like 7pm with little to no food eaten for like 6+hours before that. The amount of pre workout food recommended here would have me feeling tired, heavy, sluggish, and terribly weak and ready to puke during my workout.
Now, post workout nutrition is important and you guys should follow that. Just note that pre-workout is individual, do what feels best for you.
I understand where you are coming from. But pre workout nutrition is important. Those recommendations are very general and don’t work for everyone. The problem is a lot of people will work out in the morning after not eating for 12+ hours. Eating right before bed is an option for pre workout nutrition.
You have been eating during the day so you do have energy stores. But if there aren’t enough, your body can draw from your muscles for energy which can slow your progress. Which obviously hasn’t been a problem for you.
thank awesome!! keep it up!! you rock!
the seven minute workout are usually good. just make sure you are pushing yourself really hard during them. there’s also the workout trainer app that has some really awesome workouts. (and a seven minute one)