Eating before exercise
 

Maybe this has been addressed elsewhere, but...

So my preferred routine is out of bed and to the gym, basically running on a red bull and water. After that I have a small breakfast. However, I've been reading that you should eat something small before the gym or your body will break down muscle instead of fat....is this something that people do? I honestly don't have the time to eat and wait for it to digest before I hit the gym...

What works best for you guys?

I have banana with yogurt. I can't imagine exercising on an empty stomach. Something not too heavy

I must eat before working out. On weekdays I work out in the afternoon or evenings. When it's in the afternoon, it's at least 2 hours after a full lunch. If it's more than two hours after lunch or in the evening, I have a snack about 30 to 60 minutes before working out (I need the fuel). On Saturdays, I eat a high protein breakfast about 2 hours before working out.

I know people who work out on empty or barely filled stomachs but it's not something I can do.

I've read generally that if you exercise after fasting (immediately after waking up, without breakfast) you burn a higher percentage of your calories as fat. If you work out after eating, you burn a higher number of calories overall because you are able to sustain a higher intensity of exercise.

There are problems though- with low blood sugar and exercise you could get dizzy, headaches, etc. I personally eat before I exercise- usually something light with a lot of protein- and I'm able to do harder/longer workouts. I think the overall health benefits of doing so outweigh the possible ones of a less intense workout without food beforehand.

I've tried to exercise without eating but I don't like it so I prefer to exercise about 1-2 hours after I've eaten.

I honestly think it's a matter of personal preference and will not make a significant difference with your muscles and whatnot unless you're exercising at least 3-4 hours without eating something beforehand, you know?

I usually have a banana before I workout. Then after I work out I have some water and maybe a half hour after I make breakfast

I often work out without eating, and I always feel sluggish. The workouts are hard. I'm thinking I'll start drinking some milk & protein powder before my workouts next week.

It's a matter of preference. If you are eating enough protein in a 24 hour period, you'll be fine. Protein intake and resistance training are integral to maintaining muscle mass, but nutrient timing is not all that important. At least that is my understanding of the recent research.

I generally don't eat anything specific before going to the gym, which I do in the evenings. I do, however, avoid eating a big meal just before going to the gym, and if I've been busy at work during the day and know I haven't eaten enough I'll grab an ounce of nuts or something before I head to my workout. I haven't noticed any problems with sluggishness at the gym except right before/during TOM.


This is useful to know, thank you. How much protein is "enough"? I haven't been tracking my protein intake, but am doing strength training 2x/week and am definitely hoping to gain some muscle. Perhaps I should start tracking my protein.

This is subject to debate and there have been a lot of studies using different numbers. I go with 1.2g protein per kg bodyweight as my personal minimum. This study has a pretty good overview of protein needs and body composition as well as links to lots of other studies in the references section at the end.

I'll definitely take a look at that; thank you very much!

Jillian Michaels posted this on FB this am:

Smart Tip: Do NOT exercise on an empty stomach. The theory that you burn more fat with no available blood sugar is a myth. In fact, it can result in the loss of muscle tissue. So, make sure to get a healthy snack in you about 45 minutes before you train.

I always eat before I work out. Full meals too!!!

Well I trybtonwork out 1 hour after I have eaten something.... If I can have a real meal I will drunk something like slim fast or a shake form my gym because liquid only takes 30 mins to take it's effect...