Eating before/after a workout...
I like to work out 5-6 days a week, for usually an hour or more. I'm starting to think about ways to optimize my workouts for optimum calorie burn and muscle build. I thought I'd share some interesting articles about what/when to eat.
Note, I now get around 100 grams of protein a day, 800-1200 calories, and don't count carbs (however, my handy dandy LoseIt app shows that I consume around 90 total carbs a day). I am making sure that the workout meals/snacks that I eat, do not push me outside of my current calorie range. Also, I am not going to eat anywhere near the amount of carbs that they recommend in the articles.
Snack before a workout: Summary: try to eat a high carb, low fat snack within 2 hours before your workout: http://espn.go.com/trainingroom/s/1999/1112/166818.html, http://www.thedietchannel.com/Work-Out-Prep-What-To-Eat-Befo re-Your-Workout.htm
Meal after a workout. Summary: try to eat a meal that is low in fat but higher in protein/carbs within an hour after working out: http://www.intense-workout.com/post_workout.html, http://www.livestrong.com/article/379092-what-to-eat-after-a -workout/
CW: 130ish HW: 264 SW:254 Hgt: 5'2
Goals-Dr:159-MET Mine:140-MET!!! Final Goal: 135-MET!!!!!
W4:-22 W8:-11 W12:-10.5 W16:-12 W20:-11.5 W24:-9.5 W28:-8 W32:-7.5 W36:-8 W40:-7.5 W44:-5 W48: -4.5 1Yr/W52: -7
My surgeon says to get 30 grams of protein in the first hour that your up for maximum body function.
You may wanna check with Macmadame..... She has worked on nutrition with our surgeon for her Iron man training.
frisco
SW 338lbs. GW 175lbs. Goal in 11 months. CW 148lbs. WL 190lbs.
" To eat is a necessity, but to eat intelligently is an art "
VSG Maintenance Group Forum
http://www.obesityhelp.com/group/VSGM/discussion/
CAFE FRISCO at LapSF.com
Dr. Paul Cirangle
Unfortunately, I work out in the afternoon, since I need to leave for work by 6:15am, and do NOT want to wake up any earlier in the morning :) I have to fit my workout in between my afternoon snack and dinner....
CW: 130ish HW: 264 SW:254 Hgt: 5'2
Goals-Dr:159-MET Mine:140-MET!!! Final Goal: 135-MET!!!!!
W4:-22 W8:-11 W12:-10.5 W16:-12 W20:-11.5 W24:-9.5 W28:-8 W32:-7.5 W36:-8 W40:-7.5 W44:-5 W48: -4.5 1Yr/W52: -7
After I get home, i shower, etc., and then eat supper.
Carolyn (32 lbs lost Pre-op) HW: 291, SW: 259, GW: 129.5, CW: 126.4
Age: 45, Height: 5'2 1/4" , Stretch Goal: 122 
Are you on My Fitness Pal? I'd love to take a look at a typical day of eating for you. I too work out 5-6 days a week (40-60 minutes) and my calorie range hovers at 1000-1100. I do try to keep carbs low,but have been feeling sluggish on the days when I have a heavier workout, so have just recently added in some fruit and other complex carbs. I'm smkcrawford on MFP if you are a member and would like to add me.
Thanks for the good info on pre/post workout meals and congrats on your success!
Sarah
Nope, I use the LoseIt app... I'd switch, but my husband is on LoseIt too, and I like the ability to "share" foods with him... AND he's stubborn and won't switch to a different app.
Right now, I'm doing a protein bar before my workout, and a meal after. HOWEVER, I usually shower, etc after my workout, and don't get my meal for up to 1.5 hours after... I am going to work on changing up my snack a little, and eating my meal closer to after my workout.
CW: 130ish HW: 264 SW:254 Hgt: 5'2
Goals-Dr:159-MET Mine:140-MET!!! Final Goal: 135-MET!!!!!
W4:-22 W8:-11 W12:-10.5 W16:-12 W20:-11.5 W24:-9.5 W28:-8 W32:-7.5 W36:-8 W40:-7.5 W44:-5 W48: -4.5 1Yr/W52: -7
I had a consult with the exercise physiologist last week. In the last 3 months, I lost 19lbs of fat and gained one of muscle. It's not a lot of muscle growth, but he was beyond thrilled. I'm looking to gain about 5 pounds of muscle primarily in the upper body, as I train for my first triatholon in 15 years and several endurance and obstacle races I plan to do.
Carolyn (32 lbs lost Pre-op) HW: 291, SW: 259, GW: 129.5, CW: 126.4
Age: 45, Height: 5'2 1/4" , Stretch Goal: 122
Cool! I'll have to check it out... I wonder if I can order Oxygen on my iPad?
Right now, I have an eating plan that I really feel comfortable with... I am a creature of habit, and my current eating patterns are within my comfort zone... HOWEVER, due to my hunger patterns and workout patterns, I really need to think about mixing things up. I LOVE getting my protein in as food, not liquids, but I think it might make sense for my post-op "snack" to be a shake... Maybe I'll start playing around with my eating patterns tomorrow.
Now:
5:30am- breakfast, 2 ounces dense protein
6:30am - "snack" of medium skim latte
9am - hungry, but no snack
11am: lunch, 2-3 ounces dense protein
3pm: preworkout snack of protein bar
6/6:30pm: dinner, 2-3 ounces dense protein
8:30pm: snack, 2 ounces dense protein (if needed)
Maybe I'll give this a try?
5:30am- breakfast, 2 ounces dense protein
6:30am - "snack" of small skim latte
9am - one ounce of protein... turkey jerky maybe?
noon: lunch, 2 ounces dense protein
3pm: preworkout snack of ? (I'll have to check out the carbs in my protein bar... maybe I'll need something carbier)
5:30pm: protein shake
6/6:30pm: dinner, 2 ounces dense protein
8:30pm: one ounce snack (if needed)
CW: 130ish HW: 264 SW:254 Hgt: 5'2
Goals-Dr:159-MET Mine:140-MET!!! Final Goal: 135-MET!!!!!
W4:-22 W8:-11 W12:-10.5 W16:-12 W20:-11.5 W24:-9.5 W28:-8 W32:-7.5 W36:-8 W40:-7.5 W44:-5 W48: -4.5 1Yr/W52: -7
Like you, I have been working on building muscle and my last hydrostatic weighing showed a body fat percentage of 15 percent, so something is working.
Gail
this is eerie - your current eating plan and mine are almost identical, right down to the times that we eat! I'm also a creature of habit, and hate when I go out of town or something and my schedule gets messed up. I have been doing a protein shake in the morning and one in the evening as my final snack. I don't mind so much drinking my protein.
