Eat, Workout, Sleep? or Workout, Eat, Sleep?

  • Posted by a hidden member.
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    Jul 26, 2008 11:49 PM GMT
    Should I eat before or after a day's workout?

    Since I'm trying to gain and I read somewhere that it's better for us ectomorphs, I work out before I sleep. Problem is, the meal before that is usually the heaviest of the day.

    If I workout first I find myself growing hungrier and unable to concentrate on the routine.

    If I eat first, I get really really sleepy and I've missed workouts before because I feel too sleepy to go through the routine. Not to mention the risk of indigestion, heh. (An aside: I often take naps after meals... is it strange that I get very drowsy after eating? icon_confused.gif )

    As of the moment, I eat first if I'm really hungry before I workout and then a shower and sleep. But when I can still stand the hunger, I workout first, then eat, shower, and sleep. Which is better? And does it even matter?

  • Jul 26, 2008 11:56 PM GMT
    Well, regardless if you eat before or not, you always need to eat after a workout. At least 200 calories of carbohydrates and some protein is (what I'm told) the rule of thumb. If you don't eat afterwards, your muscles are likely to atrophy.

    If you can't make it through a workout on an empty stomach, have a small snack before, and then a meal afterwards. Make sure you take your multivitamins and whatnot. Extremely helpful.

    Of course, it's all about what works for you. We're all different. This is just based on convention.

    As far as your post-meal fatigue, you may be experiencing what we call "food coma." There's a much more detailed, technical explanation for it, but basically, if you ingest too many calories (usually carbohydrates,) you're gonna get tired. You can try splitting your larger meals into two smaller ones, or start up a caffeine habit (all things in moderation.)
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    Jul 27, 2008 8:46 AM GMT
    You need to eat before and after.

    You must fuel your body with energy to lift heavy and pound the weights. Complex carbs (oats being one of the best things to eat before a work out) and some protein as well.... a small fast digesting protein shake is ideal. Whey protein hits the system in about 20 minutes....

    And after your work out eat three times as much!!!

    My father taught me something very simple about gaining muscle.....

    He calls it his ABC's of bodybuilding

    ALWAYS

    BE

    CONSUMING

    Its the only way to grow icon_biggrin.gif
  • GQjock

    Posts: 11649

    Jul 27, 2008 10:02 AM GMT
    While you need to have a calorie reserve before you exercise which means eat something before you exercise
    the amt you need before should be less than after

    ... within an hour after exercise is a good time to take in those calories and for your body to put them to good use
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    Jul 27, 2008 12:10 PM GMT
    Sedative saidIf I workout first I find myself growing hungrier and unable to concentrate on the routine.

    Eat a cup of yogurt, eat a sandwich (whole wheat bread of course) and have a fibrous fruit (Apple, Pear, etc). Your meal should end about an hour before your workout begins. If your workout is less than 60 minutes long (which it should be) that should hold you over.[/quote]

    Afterwards, drink a protein shake with at least 40grams of protein, no fat (which means fat-free milk or water), and clean carbs (eat a non-fibrous fruit - aka banana or add carbohydrate powder). Drink it over the course of 30 minutes.

    Sedative saidIf I eat first, I get really really sleepy and I've missed workouts before because I feel too sleepy to go through the routine. Not to mention the risk of indigestion, heh. (An aside: I often take naps after meals... is it strange that I get very drowsy after eating? icon_confused.gif )

    If you're feeling too drowsy to make through a workout, then you need to do stuff to keep you awake. Drinking water constantly usually keeps your body working - so try sipping on a big 1 or 1.5 liter bottle of water.

    If all else fails, you can take ONE (and only ONE) caffeine pill - Like NoDoz, or any other "Alertness Aid" whose Active Ingredient is ONLY 200mg Caffeine. Some use it as a boost to get through a very difficult workout. Some use it as an way to stay awake through a very needed workout. Don't use it everyday - only when you're feeling drowsy 30-60 minutes before you workout

    and... No, it's not strange (there's a politically incorrect term for it, but I dare not go there given the RJ powers that be lmao)

    Sedative saidAs of the moment, I eat first if I'm really hungry before I workout and then a shower and sleep. But when I can still stand the hunger, I workout first, then eat, shower, and sleep. Which is better? And does it even matter?

    Eat before, Drink after. It does matter, but in beginning, the challenge isn't so much to do stuff perfectly, but just being able to do the stuff at all.

    Did I say too much? lmao
  • Posted by a hidden member.
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    Jul 27, 2008 2:14 PM GMT
    Thank you so much for the replies, guys.

    And no, since, I'm working out at home due to the absence of a nearby gym, I can't get my hands on protein shakes. It's still all solid food for me (I'm also lactose intolerant).

    Lemme see if I get this right:

    1) Eat (carbs preferably) an hour before working out.
    2) Multivitamins, supplements, etc.
    3) Caffeine if I'm still drowsy. icon_razz.gif
    4) Eat big afterwards (this time lots of protein).
    4) And Always Be Consuming.

    Hehe.

    Thanks again guys icon_biggrin.gif, I'm researching Food Coma right now.

    blind2limitsand... No, it's not strange (there's a politically incorrect term for it, but I dare not go there given the RJ powers that be lmao)


    Queer? icon_lol.gif
  • Posted by a hidden member.
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    Jul 27, 2008 3:56 PM GMT
    http://www.teenbodybuilding.com/lemare21.htm
    http://www.bodybuilding.com/fun/mroussell7.htm

    I think these articles are great icon_biggrin.gif

    By the way, some places say to eat every 2-3 hours. That's not an end all be all lol. Your body will not begin to destroy all the muscle you build and eat muscle for energy because you ate your next meal 4-5 hours after yous last. (Some places makes you feel like that lol)
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    Jul 27, 2008 4:09 PM GMT
    LOL Thanks man. icon_wink.gif And yeah, I don't think I can pull off an eat every 2-3 hours diet plan. LOL I tried it once and I end up so full I couldn't eat dinner.

    And the next day, I had zero appetite, LOL. As of now, I just stick with 4 times a day, will hopefully be able to increase that.
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    Jul 27, 2008 4:14 PM GMT
    Sedative said
    And no, since, I'm working out at home due to the absence of a nearby gym, I can't get my hands on protein shakes. It's still all solid food for me (I'm also lactose intolerant).

    Haha. For most guys, it would be easier to do protein shakes at home than at the gym. You know, protein shakes aren't actually made at gyms. Make 'em yourself, or buy some ready-to-drink muscle milk (lactose-free) in convenient 340-calorie shakes, and drink 30% before the workout and the rest after. If you don't want to make them, you can order batches of a dozen shakes online and they'll arrive right on your doorstep.
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    Jul 27, 2008 4:44 PM GMT
    BoarderX said
    Sedative said
    And no, since, I'm working out at home due to the absence of a nearby gym, I can't get my hands on protein shakes. It's still all solid food for me (I'm also lactose intolerant).

    Haha. For most guys, it would be easier to do protein shakes at home than at the gym. You know, protein shakes aren't actually made at gyms. Make 'em yourself, or buy some ready-to-drink muscle milk (lactose-free) in convenient 340-calorie shakes, and drink 30% before the workout and the rest after. If you don't want to make them, you can order batches of a dozen shakes online and they'll arrive right on your doorstep.


    LOL, no. I meant no gym and nowhere I can buy any of those bodybuilding supplies.

    In case it wasn't obvious, I live in a small town next to a very small city in the middle of jungles, ricefields, and mountains in the southernmost island of the Republic of the Philippines. LOL

    icon_lol.gif I may have internet and stuff, but protein shakes are still 'luxury' goods and aren't being sold in the supermarkets here. Usually it's the gyms themselves that supply them but the nearest one is a grueling 3-4 hour ride to the coastal cities. Blah. icon_sad.gif

    And ordering online has this added risk - the Philippine Postal Service lose a lot of package deliveries. grrr. Heh They take about 3 weeks to arrive too... if they arrive at all. icon_neutral.gif

    *sigh*
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    Jul 27, 2008 5:40 PM GMT
    Sedative said
    In case it wasn't obvious, I live in a small town next to a very small city in the middle of jungles, ricefields, and mountains in the southernmost island of the Republic of the Philippines. LOL

    I may have internet and stuff, but protein shakes are still 'luxury' goods and aren't being sold in the supermarkets here. Usually it's the gyms themselves that supply them but the nearest one is a grueling 3-4 hour ride to the coastal cities. Blah.

    And ordering online has this added risk - the Philippine Postal Service lose a lot of package deliveries. grrr. Heh They take about 3 weeks to arrive too... if they arrive at all.

    *sigh*


    Oops. Yeah, I can see how Inland Mindanao would be a problem for shipments, for sure. Maybe a balikbayan box from the USA...
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    Jul 27, 2008 8:05 PM GMT
    LOL nice. You're half-filipino?

    LOL, yeah. I think I'll nag my sis in Belgium for some. But she's probably not visiting again until next year. New baby. bleh.