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Weight Loss Forum / General Topics / March 2005what's best to eat before exercise?
Is it carbs or protein? Do people eat something different before weight lifting versus running? How far in advance do you eat? If you eat a 'power' bar, what brand do you prefer? Thanks! Mel of more questions eat less, move more 225/214/160 My vote is for "it does not matter, normally". The result of exercise is overwhelmingly dependent on exercise and not food eaten immediately before or after it.  Signature223/173.3/180 > My vote is for "it does not matter, normally". The result of exercise > is overwhelmingly dependent on exercise and not food eaten immediately > before or after it. If you're on caloric restiriction of some kind the best time is around exercise (shortly after). This matters especially if you'd like to preserve or increase muscle via resistance training. There were studies showing there is a time window during which the protein synthesis is most effective and it is not that long - only some 2 hours after the exercise. DZ >> My vote is for "it does not matter, normally". The result of exercise >> is overwhelmingly dependent on exercise and not food eaten immediately [quoted text clipped - 6 lines] > synthesis is most effective and it is not that long - only some 2 > hours after the exercise. How big of a difference does it make? Does it make a large difference -- quantitatively -- or is that difference small? Signature223/173.3/180 >>> My vote is for "it does not matter, normally". The result of exercise >>> is overwhelmingly dependent on exercise and not food eaten immediately [quoted text clipped - 9 lines] > How big of a difference does it make? Does it make a large difference > -- quantitatively -- or is that difference small? There was a study that didn't find any increase in muscle mass unless protein-containing food was taken within 2 hours after the exercise. But that study was done on old people [*]: So, in this case the difference is large. I'd speculate that if you're not "elderly" AND on caloric restriction (or eating intermittently) the effect would be similar - the effect of timing would be large. I've made some good fitness-related progress while eating mostly once a day, perhaps due to such schedule - train daily 9-10 to 11pm, then eat (and watch Letterman - actually, maybe that's the key). * Esmarck B et al. 2001 Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol (Lond) 535:301-311. >My vote is for "it does not matter, normally". The result of exercise >is overwhelmingly dependent on exercise and not food eaten immediately >before or after it. I find that my weight lifting performance is poorer on an empty stomach. I try to eat something that combines protein and carbs (roughly 200 calories worth) a couple of hours beforehand. It's also considered important for muscle development to consume some protein within the two hours after lifting. I try to do this, but don't always manage it. I don't see a direct cause/effect relationship like I do if I fail to eat before I lift. If I run on an empty stomach I can get a little lightheaded and queasy. I try to have something with some carbs an hour or so beforehand. If I'm running upwards of 45 minutes I'll sometimes sip a Power Ade during the exercise. (I really can't do exercise in the morning before I have anything to eat. I tend to black out. If I work out early I drink a protein shake -- which also has plenty of carbs -- on the way to the gym.) I think there are a lot of individual differences in this. See what works best for you. Chris 262/130s/130s started dieting July 2002, maintaining since June 2004 > Is it carbs or protein? Do people eat something different before weight > lifting versus running? How far in advance do you eat? If you eat a [quoted text clipped - 3 lines] > eat less, move more > 225/214/160 IMHO is depends largely on the type and length of exercise. I wouldn't dream of starting a long bike ride (30+ miles) without my usual oatmeal breakfast about an hour beforehand. I don't worry as much about nutrition when I'm going to run on the treadmill for 30 minutes. Of course the treadmill is only a few feet from the kitchen<g> I don't normally eat the power bars before exercise but always have some in my bike bag for out on the trail. The last thing I want to do is run out of energy several miles from home. Beverly > Is it carbs or protein? Do people eat something different before weight > lifting versus running? How far in advance do you eat? If you eat a [quoted text clipped - 3 lines] > eat less, move more > 225/214/160 If the "exercise" is the gym, then nothing. I'll barf if I eat before doing heavy cardio then weights. If the exercise is just a walk or bike ride, then something low GI carb (Oatmeal, whole grain bread, whole wheat pasta) based works best for me, YMMV. Decent low GI carbs will do fine for a 100 mile bike ride; I save the protein for when I get home. -- Chris Leafing through alt.support.diet, I read a message from avid@learner.org of 25 Mar 2005: > Is it carbs or protein? Do people eat something different before > weight lifting versus running? How far in advance do you eat? If you > eat a 'power' bar, what brand do you prefer? Thanks! After years of trial and error, it depends (doesn't it always?) on what distance and/or intensity I'll be running. If I'm running an easy 5 to 8 miles, then I take nothing extra before or during the run, other than about 16 oz of water imediately before. If I'm running 10 to 20+ miles, then I'll have carbs about 1 to 1.5 hours before the run. Usually either a plain bagel (sometimes with jam, never butter), or a banana, or a Clifbar, or a Trailmix bar washed down with about 16 oz of a sports drink (Cytomax, Accelerade). Then 5 minutes before the start of the run I'll have another 20 oz of sports drink mainly for the fluids, but also for the additional calories for energy and electrolyes for a proper sodium balance. The reason for the carbs is that I need energy that can be used for the run within the next hour to 2 hours. Fat or protein would likley not be available for energy until later, and it's not as easily digestible. Then depending on the heat during the run I'll have 10 oz of sports drink every 2 miles. Maybe more if its warm. Then when I'm finished I make sure I get some carbs, protein, and fluids so that my body can immediately start recovering. My favorite post-long-run drink is Slim-fast protein shake made with a can of slim-fast, scoop of whey protein, skim milk, and a banana. Phil M. SignatureDon't quit when the hill is steepest, For your goal is almost nigh; Don't quit, for you're not a failure UNTIL YOU FAIL TO TRY." --Jill Wolf Thank you all for your informative responses! Mel eat less, move more 225/210/160 > Is it carbs or protein? Do people eat something different before weight > lifting versus running? How far in advance do you eat? If you eat a [quoted text clipped - 3 lines] > eat less, move more > 225/214/160 |
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