Chrisslp Posted January 7, 2016 Share Posted January 7, 2016 I am trying to do cardio in am and lifting in pm 2-3 days per week Does that mean I should b eating 2 pre and 2 post workout meals Link to comment Share on other sites More sharing options...
jmcbn Posted January 7, 2016 Share Posted January 7, 2016 The general rule of thumb with morning training sessions is still that you should be eating *something* within an hour of wakening, so if your cardio session will take you beyond that one hour window I'd maybe opt for a small preWO. If you're up & out the door & done in 45mins then a small postWO should be fine.Re the afternoon session I tend to just up the protein & fat content of my earlier meal, then skip the preWO, take a postWO immediately upon finishing & then follow up with meal three when I get home.Bear in mind that your pre & postWO meals are not full sized meals. Link to comment Share on other sites More sharing options...
Chrisslp Posted January 7, 2016 Author Share Posted January 7, 2016 Ok can you give me good ideas for a complex carbs I'm kind of getting burnt out on sweet potatoes and butternut squash Link to comment Share on other sites More sharing options...
jmcbn Posted January 7, 2016 Share Posted January 7, 2016 Any variety of potato will work, as will carrots, turnip, parsnips, beets, rutabaga & pumpkin....Hope this helps! Link to comment Share on other sites More sharing options...
Chrisslp Posted January 8, 2016 Author Share Posted January 8, 2016 Thanks so much! Link to comment Share on other sites More sharing options...
Ssimon2016 Posted January 11, 2016 Share Posted January 11, 2016 Any other ideas then potatoes ? I just cant stomach a potato at 4am. Especially for runners! Distance runners. S Link to comment Share on other sites More sharing options...
jmcbn Posted January 11, 2016 Share Posted January 11, 2016 I just cant stomach a potato at 4am. The starchy veg are for POST WO - and any starchy veg will do as listed above. If your 4am refers to PRE WO then you're looking for a protein & fat - a boiled egg is pretty popular with a dollop of mayo or guac. If you soft boil the egg it's much easier on the digestive system. Other than that any animal protein will work Link to comment Share on other sites More sharing options...
Ssimon2016 Posted January 11, 2016 Share Posted January 11, 2016 Okay thanks. Any non -animal by product suggestions ? Link to comment Share on other sites More sharing options...
LucieB Posted January 11, 2016 Share Posted January 11, 2016 Ssimon I'll sometimes eat a spoonful of coconut oil before a run. Are you doing a vegetarian whole30? What do you normally eat for protein? Maybe in those foods we can identify a food to suggest. Link to comment Share on other sites More sharing options...
DragonMama829 Posted January 12, 2016 Share Posted January 12, 2016 I've been reading several posts regarding the best pre/post-workout food, and I'm clear about the recomendations, but not clear on the "why". Why no fruit pre-or post? Why no carbs pre WO? It would help me to relate this recomedation to all the science presented in "It Starts with Food" - Thanks! Link to comment Share on other sites More sharing options...
jmcbn Posted January 13, 2016 Share Posted January 13, 2016 I've been reading several posts regarding the best pre/post-workout food, and I'm clear about the recomendations, but not clear on the "why". Why no fruit pre-or post? Why no carbs pre WO? It would help me to relate this recomedation to all the science presented in "It Starts with Food" - Thanks! Fruit replaces liver glycogen when you want to be replacing muscle glycogen post WO. 100% of the Carbs (& therefore fruit) you eat will be turned into energy and this happens within about 30mins of consuming carbs. If you consume carbs before your workout your body will have a fresh supply available for burning throughout your work-out when what you want to be doing is depleting your glycogen stores & encouraging your body to tap into its fat stores for fuel. Eating fruit/veg preWO is counter productive. Link to comment Share on other sites More sharing options...
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