My Pre & Post Workout 'snack'

  • MikeW

    Posts: 6061

    Nov 26, 2012 5:11 PM GMT
    First, I'm one of these weird people who doesn't like to eat breakfast. I usually don't eat until AFTER I've gone to the gym for my workout (usually around 2pm). However, I need a little food in my system before I work out so...

    Here's what I do:

    I buy bananas and let them get REALLY ripe. Brown spots. I read somewhere the riper the banana, the more the sucrose has turned to glucose. I don't know if that is true but, w/e, very ripe bananas are easier to do this with:

    I peel a banana and smash it up with a spoon in a bowl. Sort of make it all gloppy, like pudding.

    Into this I stir 1 tbs of BCAAs and 1 (sometimes 2) scoops of (unflavored in my case but vanilla also works) whey protein powder.

    This makes a sort of gloppy pudding which I pour into a short plastic jar with screw on lid.

    SOMETIMES, I also stir in 1 tbs of either peanut butter or raw cashew butter.

    This concoction is easy to carry and since I walk to the gym, I'm always thinking about that. My gym is a bit over two miles from my hose.

    Approximately 15 minutes before I get to the gym, I eat 1/2 of this 'snack' along with a cup of coffee.

    After I work out, I eat the other half of the 'snack' and drink a protein drink. Once I've showered and changed, 3:30 to 4pm, THEN I have a real meal.

    I'm sharing this cause I made it up. Not saying it is the best thing ever but some might find it useful as a way to get a 'quick' fix of sucrose/glucose, BCAAs and protein.
  • Posted by a hidden member.
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    Nov 26, 2012 7:10 PM GMT
    Awesome idea, Mike. Creative ideas like these are always awesome. I always eat around 3 eggs and a cup of coffee pre-workout and for breakfast. I'll usually grab an apple or banana here or there.

    Another thing I like to do is get tuna, vegetables, and wrap them up in a tortilla. Nom Nom Nom! Now I'm hungry
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    Nov 26, 2012 8:45 PM GMT
    Nothing sounds bad that you're doing except I'm not sure waiting to eat until that late in day is good or bad. Are you eating a lot right before bed or are you taking in your food on a consistent basis once you start eating for the day?

    If you haven't already, you should google intermittent fasting. I know the literature talks a lot about not only when to eat but what to eat to maximize your performance.
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    Nov 26, 2012 11:41 PM GMT
    JumpMan_Josh saidAwesome idea, Mike. Creative ideas like these are always awesome. I always eat around 3 eggs and a cup of coffee pre-workout and for breakfast. I'll usually grab an apple or banana here or there.

    Another thing I like to do is get tuna, vegetables, and wrap them up in a tortilla. Nom Nom Nom! Now I'm hungry


    There's a new study showing that eating too much eggs can help you get a malicious form of prostate cancer, be careful!!!!
  • MikeW

    Posts: 6061

    Nov 27, 2012 3:20 AM GMT
    imasrxd saidNothing sounds bad that you're doing except I'm not sure waiting to eat until that late in day is good or bad. Are you eating a lot right before bed or are you taking in your food on a consistent basis once you start eating for the day?

    If you haven't already, you should google intermittent fasting. I know the literature talks a lot about not only when to eat but what to eat to maximize your performance.

    Yes, I've read a lot about intermittent fasting. Basically that is what I'm doing but it sort of comes naturally to me. From the research I've done, it is OK to do this as long as I stay hydrated (always a struggle for me but I do work at it). This works for me, it won't work for everyone.

    Originally I tried the 'six small meals a day' thing which most everyone preaches. It didn't work for me for several reasons. First of all, it is just damn in convenient. But more importantly, I find it difficult to limit my food intake once I 'prime the pump' and start eating. A small amount of food just makes me feel all that hungrier and I end up eating more than I need to.

    I found it is *easy* for me to go without eating until 2PM and on workout days, I don't "eat a meal" even then. Just the banana goop in the OP. HOWEVER, immediately post workout, 3:30 ish, I a) finish off the goop and b) make myself a chocolate protein shake w/ water. This insures I get enough protein. An hour or so later I have a meal. Usually nothing huge. An hour or two after that I have my big meal of the day (whatever it is). Then I snack a bit more before I go to sleep or have a protein smoothie.

    Over the past two years I've lost 70lbs and I'm trying to loose another 20lbs of fat while gaining muscle. My scale weight 'yo-yos', which is normal. Mostly what I monitor is my shoulder, chest and waist circumference. The former are slowly increasing while the latter is slowly decreasing and that's what I want. Right now I'm bouncing around 180lbs, give or take 3lbs. It is always a balancing act trying to eat enough to grow, on one hand, but not so much my body stores it as fat on the other.

    Of course, the other factor is my age. I'm trying to stay active but an old guy's metabolism isn't the same as a young guys. This is why guys end up getting 'fat' (as I did). Even if you're 'fit' in your 20s, past the age of 30 or so, you can't continue to eat the way you did and not gain weight -- at least not if you were eating all kinds of carbs with abandon, especially beer and pizza (LOL).
  • Kriss

    Posts: 690

    Dec 04, 2012 3:33 AM GMT
    it sounds like a pudding! Yummy though I hate bananas with brown spots I love it when their like extremely yellow. Like fresh from the store....yum.

  • MikeW

    Posts: 6061

    Dec 04, 2012 6:17 AM GMT
    Kriss saidit sounds like a pudding! Yummy though I hate bananas with brown spots I love it when their like extremely yellow. Like fresh from the store....yum.


    Yes, it is like a pudding. Exactly. It works with yellow bananas too. Just a bit more difficult to smush up.
  • MikemikeMike

    Posts: 6932

    Dec 04, 2012 7:18 AM GMT
    MikeW said
    Kriss saidit sounds like a pudding! Yummy though I hate bananas with brown spots I love it when their like extremely yellow. Like fresh from the store....yum.


    Yes, it is like a pudding. Exactly. It works with yellow bananas too. Just a bit more difficult to smush up.

    so is that viagra in your puddingicon_lol.gif
  • MikeW

    Posts: 6061

    Dec 04, 2012 10:33 PM GMT
    MikemikeMike said
    MikeW said
    Kriss saidit sounds like a pudding! Yummy though I hate bananas with brown spots I love it when their like extremely yellow. Like fresh from the store....yum.


    Yes, it is like a pudding. Exactly. It works with yellow bananas too. Just a bit more difficult to smush up.

    so is that viagra in your puddingicon_lol.gif

    have never needed to touch the stuff icon_razz.gif

    ETA:

    Wait, were you referencing this story?: NFL Players Use Viagra As A (Football) Performance Enhancer.
  • Posted by a hidden member.
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    Dec 05, 2012 12:45 AM GMT
    This morning I had a scoop of creatine, and 5 scrambled eggs with cheese (and lots of natural seasonings, including ginger, garlic, basil, and tarragon leaves...and some cajun seasoning thing).

    Then took a nap.
  • MikeW

    Posts: 6061

    Dec 05, 2012 8:08 AM GMT
    paulflexes saidThen took a nap.

    Sleep is when the muscles grow, so I'm told.
  • Posted by a hidden member.
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    Dec 05, 2012 8:14 AM GMT
    A number of things will improve your exercise performance. (You should be able to research these for yourself.)

    1. Caffeine (perceived exertion)
    2. Body temp (you need to stay cool)
    3. Blood sugar levels (higher blood sugar levels promote better performance)
    4. Adequate recovery.

    And so on.

    Buy a blood sugar tester. If your blood sugar is below 110...you're wrecking your exercise performance. I know some folks who will run their blood sugar as high as 200 pre-workout, but, I wouldn't go above 140.

    If your blood sugar is 70 to 90...it's too low to exercise at optimal levels. That's too low to really even think all that straight. (I start sweating at about 84.)

    It may well be your liver is dumping when you workout. Check your morning blood sugar and see. If it's low, you're going about it all wrong.

    http://www.ideafit.com/fitness-library/using-to-improve-athletic-performanceglycemic-index

    Understanding insulin management and the glycemic index are important.

    Carbs are critical to brain function, metabolic rate, and staying anabolic.

    When you fail to eat, you engage the famine response. The saying goes, "if you fuel the furnace it burns hotter." That's almost certainly why you've had some trouble. Your eating is upside down.
  • MikeW

    Posts: 6061

    Dec 05, 2012 7:44 PM GMT
    Thanks for the link, chuckystud. Insilin response is one of the more confusing aspects of all this to me. I'm hesitant to measure my blood sugar at this point. I'm squeamish for one thing but beyond that I don't feel I need to. I'm not having any 'low energy' problems when working out. Usually even after close to an hour of lifting heavy (for me, my age, my level of development), I still have plenty of energy to do several bursts of short, sprint like cardio.

    I'm still trying to loose belly fat so I'm keeping my overall calorie consumption low compared to guys who are trying to 'bulk'. At my age (mid 60s) building muscle is going to be a slow process. I'm looking at this as a long-range (at least 5 year) project to get my muscle size where I want it. My legs are already in very good shape (can be better but good), it is my butt and upper body I'm concentrating on.

    The article you linked to was helpful, though. I'm going to double my banana glop intake and eat it about an hour before my workout. It's interesting to see bananas are considered Moderate GI food. I bet the riper they are, the Higher GI they are, though.

    Coffee, absolutely. I put a teaspoon of creatine mono in my first cup of the morning, too.
  • Posted by a hidden member.
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    Dec 06, 2012 12:29 AM GMT
    MikeW said
    paulflexes saidThen took a nap.

    Sleep is when the muscles grow, so I'm told.
    Then I should win Mr. Olympia. icon_lol.gif