Pre-Workout Meal In order to make it ok a tough workout, you need fuel.

  • CanYouKeepUp

    Posts: 92

    Dec 09, 2012 3:07 PM GMT
    In order to make it ok a tough fitness program, you need fuel.

    Food is your energy.

    Before you hit the weights, make sure you supply your body with a meal of good carbs and protein.
    I would suggest consuming a pre-workout meal 60-90 minutes before training.
    I advises that your meal should consist of 0.25 grams of protein and carbs per pound of your target bodyweight. Your protein sources can come from chicken, turkey, fish, beef, and egg whites (or the correct supplement). Related to complex carbs, eat low-glycemic-index foods such as oatmeal or brown rice.
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    Dec 09, 2012 7:17 PM GMT
    So what if I workout an a hour after I woke-up? What should I eat then?
    I usually have a protein shake, a small bowl of oatmeal, some wheat crackers and a banana for my pre-workout meal. Is it good enough?
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    Dec 10, 2012 3:34 AM GMT
    I usually workout first thing in the morning. Curious about experiences between working out on an empty stomach versus eating first.
  • CanYouKeepUp

    Posts: 92

    Mar 03, 2013 9:33 AM GMT
    Pre-Workout Protein Benefits

    Protein not only acts as a building block for muscle fiber, but it also a primary ingredient used for muscle contraction. Therefore, in order to get the best use of your weight lifting program, protein is needed for full and powerful muscle contractions during your workouts.


    There are 20 amino acids which work together to form protein molecules, half of which are synthesized by the body. The other half (or actually nine) must be provided by consuming amino acid rich foods or supplements. Several quick sources containing these essential amino acids are eggs, beef jerky, yogurt and whey protein.


    Other important muscle building blocks are branched chain amino acids (BCAAs) which help increase the body’s production of synthesized proteins as well as hinder the degradation of protein molecules within the body. Whey protein shakes are popular with those active in exercise routines because they are a rich source of BCAAs and are in liquid form, thereby allowing the protein to be more quickly and easily digested.


    Protein has to be produced by the body. Therefore, the amino acids need to be consumed, digested and distributed throughout the bloodstream to the cells before protein is made within the cells. Consuming protein about 20 minutes prior to an exercise program will ensure that the necessary proteins will be present for use during your workout.


    Consuming protein-rich foods pre-workout ensures your muscles are provided the essential protein molecules which help to preserve muscle mass during strength training programs. Also, since the necessary protein is present for muscle fiber repair, muscles are stimulated to break down more readily.


    Taking protein pre-workout also helps with body fat loss. Your metabolic rate is increased by taking protein pre-workout. Studies show that subjects who took protein before workouts increased their metabolic rates by 8% over those who only ingested carbohydrates (a 3% increase). Not only is metabolism elevated during the workout, but it remains elevated for a full 24 hours afterward.
  • CanYouKeepUp

    Posts: 92

    Mar 03, 2013 9:34 AM GMT
    nel_ternity saidSo what if I workout an a hour after I woke-up? What should I eat then?
    I usually have a protein shake, a small bowl of oatmeal, some wheat crackers and a banana for my pre-workout meal. Is it good enough?


    So far, your diet sound good. What is your post meal? What are your goals in the gym?
  • CanYouKeepUp

    Posts: 92

    Mar 03, 2013 9:40 AM GMT
    nel_ternity saidSo what if I workout an a hour after I woke-up? What should I eat then?
    I usually have a protein shake, a small bowl of oatmeal, some wheat crackers and a banana for my pre-workout meal. Is it good enough?


    Your body needs energy to perform the exercises get something in like a banana and a protein shake and probably some caffeine or preworkout supplement.

    Benefits of not eating: weight loss. However there are downsides that out weigh this and better ways to accomplish the goal.
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    Mar 03, 2013 9:42 PM GMT
    Depends. If I hit the gym or go run towards the end of the day, my body has already had a steady supply of nutrients from my meals during the day. I'll just have a piece of fruit or have a sugary drink like Vitamin Water or Red Bull, about an hour before the gym.

    If I run or workout earlier in the day, then I'll have a light snack about 60 - 90 minutes before. Something easily digestible. Usually a bagel with peanut butter and jelly.

    There's no one-size-fits-all template for nutrition. Everyone has different nutritional requirements and responds differently to timing of meals. Best thing to do is experiment and find the best combination that works for you.
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    Mar 03, 2013 10:24 PM GMT
    My pre-workout meal consists of dick and mixed nuts.