michellemcox Posted August 14, 2015 Share Posted August 14, 2015 I’m on day 9 of my first Whole30. The pre- and post-workout meals seem like too much for me. What do I need, really? If I run a couple of miles at about 70 to 80 percent intensity, or if I do an hour long PiYo class, again, heart rate def. not at the max, do I need that protein at post wo? Is that protein sugg only for people who are lifting, or is it for ANY exercise? What about walking? If I do an hour of walking, where my heart rate is elevated but certainly not max, do I need the post wo protein? Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 14, 2015 Administrators Share Posted August 14, 2015 It's really a personal choice. If your last meal was pretty close to when you're going to work out or you prefer to train in a fasted state, that's fine and you don't have to have it. The post workout meal is more critical for the workouts you've listed. You don't need a lot of food after workout, a couple bites of chicken breast and a couple bites of sweet potato are sufficient. If you are just going for a walk or a gentle bicycle ride or doing a gentle yoga, you might not need it. It's really up to you to determine how much you depleted your body. Link to comment Share on other sites More sharing options...
fmr_sailor Posted August 14, 2015 Share Posted August 14, 2015 or you prefer to train in a fasted state, that's fine and you don't have to have it. I was thinking about this this very morning. So this is ok even if it means you are not eating anything within an hour of waking? Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 14, 2015 Administrators Share Posted August 14, 2015 I was thinking about this this very morning. So this is ok even if it means you are not eating anything within an hour of waking? Oh....er.....no. I may have used the word "fasted" incorrectly. I meant that if she ate lunch at noon and is working out at 4:30 pm for example, and is feeling fine, she doesn't have to do pre workout. The balancing of hormones is so critically important that we would not encourage our average member to train in the morning in a fasted state. That said, there are people who have been at this for a long time and are balanced and healthy who choose to workout in a fasted state in the morning. We would not recommend not eating within an hour of waking to our general population whether they are exercising or not. Does that sound clearer? Link to comment Share on other sites More sharing options...
fmr_sailor Posted August 14, 2015 Share Posted August 14, 2015 Oh....er.....no. I may have used the word "fasted" incorrectly. I meant that if she ate lunch at noon and is working out at 4:30 pm for example, and is feeling fine, she doesn't have to do pre workout. The balancing of hormones is so critically important that we would not encourage our average member to train in the morning in a fasted state. That said, there are people who have been at this for a long time and are balanced and healthy who choose to workout in a fasted state in the morning. We would not recommend not eating within an hour of waking to our general population whether they are exercising or not. Does that sound clearer? Yes, I understand now! No worries, though. Since getting deeper into my Whole30, I find I am quite ready to eat when I get up to go to the gym....at 4:30! Link to comment Share on other sites More sharing options...
missmary Posted August 16, 2015 Share Posted August 16, 2015 Yes, I understand now! No worries, though. Since getting deeper into my Whole30, I find I am quite ready to eat when I get up to go to the gym....at 4:30! This is a very good sign! I worked out fasted every morning for many years, but now I need that egg (or two+mayo!) beforehand. Hunger at that time of day means cortisol is sorted and synced. Yay! Link to comment Share on other sites More sharing options...
evaq Posted August 18, 2015 Share Posted August 18, 2015 michelle, I think the pre and post-WO meals are guidelines. Much depends on intensity, duration and most importantly YOU. Common sense (When did you last eat? What did you eat?) and being attuned to your body go a long way. However, the problem is that our diets/needs/hormones/appetite are so out of whack, we're often unsure if we're eating for fuel, need or as a crutch. Enter whole 30. Based on the questions you're asking, I think you have a rough idea when and how often you need a pre/post WO meal. On a side note: I think running at 80% work is a *real* workout. I only ever ran at 80% (tempo or lactate threshold pace) when I was training for a race. 100% effort = All-out being chased by dinosaurs pace. 80%=wow this is hard...how am I supposed to hang on this pace for 60 mins? Link to comment Share on other sites More sharing options...
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