Pre-workout meal and post workout meal

[Smilee21]

Questions...I was on my lovely FB account this morning and the question came up about do you eat prior to working out, after you work out, or do you do both...?

The answers that were being given varied person to person, a majority answered Yes, and it was Bananas, cereal, eggs, M&M's, and a lot said no food at all... I was quite surprised by the answers given. But then again, these were just every day ppl who didn't seem like They Trained like all of my fellow ology members.

Can you please tell me what it is you do nutrition wise prior/post workout and does it provide you with a sufficient amount of energy/fuel to get through your daily Training/Workout regimen?

What do you have for your Pre-workout meal and your post workout meal?

And

How long prior to working out to do eat and when do you eat after your workout?

 

[DaHurt]

Carb-cycling right now so on low carb days I try to fit in my carbs pre- and post-workout. I am big on whole foods too. So about 1-2 hr pre-workout I'll eat a meal for example 225g fish and 280-450g brown rice, then immediately post-workout I'll have 50g whey isolate with glutamine and creatine along with high(er) glycemic index carbs like a banana and a white bagel. Then an hour later I'll eat a real meal, which varies depending on whether or not it's a high, moderate, or low carb day.

Intraworkout I'll do either BCAAs with dextrose or if I'm using IGF which shuttles nutrients into muscle cells, I like to use SizeOn by Gaspari Nutrition (whey isolate, BCAAs, creatine, etc).

 

[Smilee21]

Carb-cycling right now so on low carb days I try to fit in my carbs pre- and post-workout. I am big on whole foods too. So about 1-2 hr pre-workout I'll eat a meal for example 225g fish and 280-450g brown rice, then immediately post-workout I'll have 50g whey isolate with glutamine and creatine along with high(er) glycemic index carbs like a banana and a white bagel. Then an hour later I'll eat a real meal, which varies depending on whether or not it's a high, moderate, or low carb day.

Intraworkout I'll do either BCAAs with dextrose or if I'm using IGF which shuttles nutrients into muscle cells, I like to use SizeOn by Gaspari Nutrition (whey isolate, BCAAs, creatine, etc).

You are bulking right now and Carb cycling right? What is your daily macros right now?

You really eat that many grams of proteins/carbs prior to working out?
How do you consume all of that?

 

[Smilee21]

Whey protein shakes... ??

How do you feel about consuming a Whey protein shake prior to a workout and also immediately after?

I am also carb cycling, my high carb days are my run days (3-16 miles)

The amount of Whey protein I consume is 24grams per serving. Is it benefiting me at all, if I were to eat 33 grams of Tuna and a slice of whole wheat bread 2 hours before my workout and drink a whey protein shake right before my weight training session and again right after. Then eating a High Protein meal with veggies...

I have been doing this for the last few months now and my energy level and strength seems to be ok while training.

and my muscle recovery is fairly quick...

 

[bcopp]

For my bulking diet I will do:

Big meal consisting of lean meat and carbs about 2 hours before I train. This supplies me with energy to my workout, and the 2 hour thing is because if I eat a big meal right before I train I feel sluggish.

Ill probably take some BCAAs like 30 minutes before I train.

After I workout i'll go home and have another meal consisting of lean meat and carbs.

Its pretty simple. Maybe I will do a protein/carb shake after I train to get in some easy calories, but not sure yet, might just stick with the whole food meals.

 

[tH1e swiN1e]

How do you feel about consuming a Whey protein shake prior to a workout and also immediately after?

I am also carb cycling, my high carb days are my run days (3-16 miles)

The amount of Whey protein I consume is 24grams per serving. Is it benefiting me at all, if I were to eat 33 grams of Tuna and a slice of whole wheat bread 2 hours before my workout and drink a whey protein shake right before my weight training session and again right after. Then eating a High Protein meal with veggies...

I have been doing this for the last few months now and my energy level and strength seems to be ok while training.

and my muscle recovery is fairly quick...

This is kind of what I do. I like solid food before I go to the gym, shakes just dont do it for me. I like to eat a meal roughly 1.5-2 hrs before. Usually 25-30g protein, peanut butter sandwich on whole wheat, an apple and a banana. Protein shake at the gym immediately when Im done, 15min drive home, straight to eating another large meal.

 

[DaHurt]

You are bulking right now and Carb cycling right? What is your daily macros right now?

Yep...well it depends on whether it's a high or low carb day. 400g protein 450g carbs and 168g fat on my high carb day and then I reduce carbs and increase fat.

You really eat that many grams of proteins/carbs prior to working out?

Yep...I've never had a problem with feeling sluggish or too full or sick when I eat just prior to working out.

How do you consume all of that?

LOL...open mouth, insert food!

.

 

[stevenmd]

Size On from Gaspari during the workout and then a 50mg protein / high carb shake immediately following my workout while I do cardio (no cardio on leg day). Then I have a post workout meal about 2 hours later that is usually something along the lines as DaHurt has.

Pre-workout meal depends on what time of day I am working out. During the week, it's usually chicken and brown rice. On the weekends it's usually 1 biscuit, 4 sausage patties and 4 eggs.

 

[Smilee21]

.

Lol...DaHurt that is crazy amounts of food. By eating that much and carb cycling in addition to you being on a cycle; how much different has your gains been weight/muscle mass been since you have been getting nutritional assistance with 3J compared to doing it alone?

I hope I worded it correctly :/

 

[barnzy7]

30-45min before workout I eat a greek yogurt and some fruit, post workout I'll either have a meal replacement or skim milk w/ some no sugar added nesquik mix. All depends on my money situation. I used to try and take in at least 30g protein PWO, I've had the same results and actually felt better taking in closer to 15-25g. I usually have a decent sized meal 1-1.5hr after that. BCAA's before and after training

 

[Yjyankee]

I workout 1st thing in the morning, so it's always fasted workouts. The only thing I take in upon waking is 1000mg vitamin C, and a pre-workout, or on cardio days, caffeine & Yohimbine.

Post workout, I take in about 50g protein mixed w/ poweraid. On cardio days, I usually wait at least 1-1.5 hrs before I eat anything, & that's usually just bacon & eggs or something else low in carbs.

 

[DaHurt]

Lol...DaHurt that is crazy amounts of food. By eating that much and carb cycling in addition to you being on a cycle; how much different has your gains been weight/muscle mass been since you have been getting nutritional assistance with 3J compared to doing it alone?

I hope I worded it correctly :/

Haha well I started with 3J at about 205 4 weeks ago and I'm around 226 right now, and I definitely haven't put on much fat!

 

[Smilee21]

Haha well I started with 3J at about 205 4 weeks ago and I'm around 226 right now, and I definitely haven't put on much fat!

21lbs in 3 weeks with hardly any fat gain
Kudos to you

 

[Mt-momma]

Haha well I started with 3J at about 205 4 weeks ago and I'm around 226 right now, and I definitely haven't put on much fat!

My hubby eats like you do and I'm constantly amazed at how much he can put away (sometimes jealous ).
He's bulking right now. He's right at 240. He stays around 9-10% bodyfat. Damn his good genetics. Some of you are just blessed!

Smilee,
I eat 45 mins - an hour before I lift. Two hours is too far out for me. Usually I have breakfast at 7:30, which is lowfat cottage cheese and pomagranite arils. I eat 1/2 cup oats with 1/4 cup 2% milk and 1 tbsp peanut butter right at 8:45 cause preschool starts at 9. Drop off my daughter, then it's to the gym. After I lift, I'll have my protein shake and a small peice of fruit. Then lunch an hour later. Lunch is 4 oz of lean meat (venison or bison) and 1/4 cooked quinoa with 2tbsp mango peach salsa on some greens.

My biggest problem lately has been my 2 a days when I lift in the morning and then teach my plyo/cardio class at night. I upped my cals, but think I need to go higher. I find myself starving and eating cold chicken breast or some almonds at 2am. I can't sleep through the night anymore without waking up thinking I'm going to die of hunger.

 

[Smilee21]

My hubby eats like you do and I'm constantly amazed at how much he can put away (sometimes jealous ).
He's bulking right now. He's right at 240. He stays around 9-10% bodyfat. Damn his good genetics. Some of you are just blessed!

Smilee,
I eat 45 mins - an hour before I lift. Two hours is too far out for me. Usually I have breakfast at 7:30, which is lowfat cottage cheese and pomagranite arils. I eat 1/2 cup oats with 1/4 cup 2% milk and 1 tbsp peanut butter right at 8:45 cause preschool starts at 9. Drop off my daughter, then it's to the gym. After I lift, I'll have my protein shake and a small peice of fruit. Then lunch an hour later. Lunch is 4 oz of lean meat (venison or bison) and 1/4 cooked quinoa with 2tbsp mango peach salsa on some greens.

My biggest problem lately has been my 2 a days when I lift in the morning and then teach my plyo/cardio class at night. I upped my cals, but think I need to go higher. I find myself starving and eating cold chicken breast or some almonds at 2am. I can't sleep through the night anymore without waking up thinking I'm going to die of hunger.

I love mango peach salsa on greens... I eat that with my Plain tuna it's the best... I am waking up in the middle of the night every 2 hours... I think it's BC I am training so much that I need to increase my food intake also, I feel like my body is telling me to eat, I just haven't figured out how to eat more food, I already feel like I am constantly eating...
I am currently carb cycling but here is an example of one of my days...

Morning 6:30am - 6 egg whites 1 cup oats (cooked and mixed together with a pinch of salt)
Mid morning snack-9:30am (handful of almonds or 3-6 egg whites with spinach (scrambled)
Lunch- 12:30pm 6 oz. tuna plain, fuji apple, whole wheat bread
Mid day snack-3:30pm 8 oz Greek yogurt with fresh blue berries
Pre-workout-5:30pm 6 oz tuna plain or a Whey Protein shake and a slice of whole wheat bread
Train from 6-8pm
PWO whey protein shake- immediately after weights before cardio session begins
Dinner 8:30pm 4 oz Chicken, 3 oz sometimes 6 oz Broccoli Brussels sprouts, 1/2 cup brown rice
Snack- 10:30pm- 1 tbp Peanut Butter
Lots of Water... throughout the day

Daily Macros today will be (1407 calories/195 grams of protein/ 72 grams of carbs/ 37 grams of fats) This is a non run day and a low carb day...

 

[3J]

21lbs in 3 weeks with hardly any fat gain
Kudos to you

he's dedicated.. its not easy to put on weight like that without going up in bf unnecessarily.. we have him dialed in very well

 

[Smilee21]

he's dedicated.. its not easy to put on weight like that without going up in bf unnecessarily.. we have him dialed in very well

I will be contacting you very soon to assist me 3J

 

[3J]

whenever your ready