Sophie_ Posted July 25, 2014 Share Posted July 25, 2014 Hi ! I will start a Whole30 on August 1st and I have a question about meal time. These days, I eat 100 % / 80 % of the time, my "schedule" of meal and workout look like this: 7:00 Breakfast 12:00 Lunch 16:00 Snack 17:00 to 18:00 workout 19:00 Diner I read that in a whole 30 we should eat 15-75 min pre-workout, so I'm ok for that. But I also read that I should eat immediately following exercise (or maybe we should eat before OR after... that's not clear for me) So should we eat before AND after a workout ? I really love to eat freshly cooked meal once a day, but because I lunch at the job and I come home at 18:15, if I need to eat 15-30 min after my workout it means that I will need to precook my lunch AND my diner. Should I eat at 16:00 and 18:15 ? Link to comment Share on other sites More sharing options...
joobie73 Posted July 26, 2014 Share Posted July 26, 2014 This is what my day looks like, and granted I don't work during the summer so it is easier for me. I set out not to snack and only have my 3 meals, ensuring they are balanced with the protein, veg and fat. I am not strict on the working out 15-75 minutes after I eat. I am only jog/walking right now, so maybe once the intensity increases I will change that. B:8:00 exercise: between 10:00-12:00 L: 1:00 D: 6:00 "Note, your PWO meal is a special bonus meal-not meant to replace breakfast, lunch or dinner. Think of it as a necessary source of additional calories and nutrients, designed to help you recover faster and more efficiently from high intensity exercise." Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted July 26, 2014 Moderators Share Posted July 26, 2014 The meal planning template outlines this for you: http://whole30.com/downloads/whole30-meal-planning.pdf The ideal is to eat a pre-workout and post-workout meal in addition to three regular meals per day, so a total of five meals on days you workout. Now here are ways you can adjust... If you are working out soon after a regular meal, you don't need to eat a pre-workout meal. I tend to train between 1 and 1.5 hours after breakfast, so never eat a pre-workout meal. The ideal after a hard workout is to eat lean protein within 15-30 minutes because your muscles are especially ready to eat during that window. If you delay eating, you probably won't recover as fully or as fast. I thought post-workout protein was silly until I tried it. What I noticed is that I genuinely recovered better when I ate lean protein immediately after completing my workout. When I was going to the gym, I ate a can of tuna at the gym as my post-workout meal and then came home, prepared, and ate my lunch maybe 30-45 minutes afterwards. Link to comment Share on other sites More sharing options...
bestyearsoflife Posted July 27, 2014 Share Posted July 27, 2014 So am I understanding this correctly? Example: Wake at 7am, eat pre wo by 8 Workout at 9 am, eat post wo as breakfast, is that ok. Or should I eat post wo and then regular breakfast at 1030 ish? Lunch Dinner The meal planning template outlines this for you: http://whole30.com/downloads/whole30-meal-planning.pdf The ideal is to eat a pre-workout and post-workout meal in addition to three regular meals per day, so a total of five meals on days you workout. Now here are ways you can adjust... If you are working out soon after a regular meal, you don't need to eat a pre-workout meal. I tend to train between 1 and 1.5 hours after breakfast, so never eat a pre-workout meal. The ideal after a hard workout is to eat lean protein within 15-30 minutes because your muscles are especially ready to eat during that window. If you delay eating, you probably won't recover as fully or as fast. I thought post-workout protein was silly until I tried it. What I noticed is that I genuinely recovered better when I ate lean protein immediately after completing my workout. When I was going to the gym, I ate a can of tuna at the gym as my post-workout meal and then came home, prepared, and ate my lunch maybe 30-45 minutes afterwards. Link to comment Share on other sites More sharing options...
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