Caitibird Posted August 8, 2016 Share Posted August 8, 2016 I am getting ready to start an exercise regiment and I needed some advice in meal planning etc. I am actually currently not doing a Whole30, I finished up my first one back in July and to be honest, I am enjoying having some ice cream every once in a while Nevertheless, I would like to move back into a more Whole30 mindset, which is why I am still shooting for the solid 3 meals a day. When I did my first Whole30, I was not exercising, so I did not have any experience with Pre-WO and Post-WO meals. My goals are to start swimming 3 times a week before work. On the days I won't be swimming, I'll be lifting weights and doing a yoga class. Essentially, I'll be at the gym every morning. My dilemma is meal timing. I work at 8am and I was planning on starting exercising no later than 6:30am (so I can get in roughly 45 minutes plus a shower.) So I guess my question is, can I omit my Pre-WO and just eat my meal 1? I was thinking about eating meal 1 within an hour of working out. I am struggling with how to fit in both a meal 1 and a Pre-WO meal before I exercise so early. I'm also worried that if I eat my meal 1 only within and hour of working out, I may be too sluggish/full/gross-feeling? All the internets suggests to eat a meal 2-3 hours before exercising. Suggestions? And on a side note, I have read in numerous places (thnx internets) that swimmers are often ravenous after a workout because of the cooler body temperature. I plan on utilizing the hot tub and/or sauna afterwards to help alleviate this, but I was wondering if there were any other swimmers who have experience with this and if I should do anything different for a Post-WO meal? TIA! Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted August 8, 2016 Moderators Share Posted August 8, 2016 If you combine a post-workout meal and meal 1, you will be under-eating by one meal. The reason to eat a post-workout meal is because you need extra food. It is okay to skip your pre-workout food first thing in the morning, but you need to eat a post-workout meal within 15-30 minutes of finishing your workout. I eat immediately after completing my workout. I also find that I can eat again 30-45 minutes later because post-workout food digests fast and you need a meal with fat in it to keep you satisfied very long. See the meal planning guide for some guidance about what to eat - http://whole30.com/downloads/whole30-meal-planning.pdf Link to comment Share on other sites More sharing options...
Caitibird Posted August 8, 2016 Author Share Posted August 8, 2016 Okay, so if I understand you correctly...I can eat my Meal 1 (minus any carbs), then exercise, then immediately eat Post-WO? One of the issues I will have is I am going immediately to work after exercising, so I won't have time to run home and cook up a full meal. This is why I am wanting to cook my Meal 1 before I go and exercise. I would definitely make sure I had my Post-WO snack right after working-out, I just wasn't sure what to do about the Pre-WO meal. If I can just have my full Meal 1 upon waking up and skip my Pre-WO, then I should be good. Right? Link to comment Share on other sites More sharing options...
Karen_Suep Posted August 8, 2016 Share Posted August 8, 2016 Make meal 1 portable and eat it at work. If i recall correctly the post workout is important for repairing muscle (specifically the protein) and fat slows this down. You need that in addition to your first meal. Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted August 8, 2016 Administrators Share Posted August 8, 2016 5 minutes ago, Caitibird said: Okay, so if I understand you correctly...I can eat my Meal 1 (minus any carbs), then exercise, then immediately eat Post-WO? One of the issues I will have is I am going immediately to work after exercising, so I won't have time to run home and cook up a full meal. This is why I am wanting to cook my Meal 1 before I go and exercise. I would definitely make sure I had my Post-WO snack right after working-out, I just wasn't sure what to do about the Pre-WO meal. If I can just have my full Meal 1 upon waking up and skip my Pre-WO, then I should be good. Right? If you're saying have "meal one minus carbs" then you're really only having protein and fat which is essentially a pre-workout meal. You're actually skipping your Meal 1. So you're having pre and post but no actual meal. My suggestion: Pre workout: boneless skinless chicken thigh with a bit of guac or mayo. Go to gym, workout. Post workout: cubed up chicken breast and some sweet potato immediately after....like Right After. Change/shower/drive. Eat Meal 1. Carry on from there. Link to comment Share on other sites More sharing options...
Caitibird Posted August 9, 2016 Author Share Posted August 9, 2016 17 hours ago, ladyshanny said: If you're saying have "meal one minus carbs" then you're really only having protein and fat which is essentially a pre-workout meal. You're actually skipping your Meal 1. So you're having pre and post but no actual meal. My suggestion: Pre workout: boneless skinless chicken thigh with a bit of guac or mayo. Go to gym, workout. Post workout: cubed up chicken breast and some sweet potato immediately after....like Right After. Change/shower/drive. Eat Meal 1. Carry on from there. I guess what I meant when I said "minus carbs", was having Meal 1 without any sort of starchy carb, like sweet potato. Would having 3 eggs with sauteed veggies before a workout not be a good meal? From what I've read on the forums, many people have said that the Pre-WO meal was not necessary, which is why I figured I could just eat my Meal 1, exercise, eat my Post-WO, and go on with my day. A part of me doesn't like the idea of nuking my Meal 1 at work. And while I could eat something cold, I'm never satisfied as much. I may just need to experiment and see how things work out. Thanks for the suggestions! Link to comment Share on other sites More sharing options...
jmcbn Posted August 9, 2016 Share Posted August 9, 2016 How soon after eating meal one are you planning to work out? ETA: Sorry, just read back through the thread for timings. If I were you I'd skip the preWO (or grab a coffee with coconut oil), train/swim, eat the postWO immediately upon finishing, and then have something portable that can be eaten at room temperature for meal one - I usually bring a salad with me on these sorts of days. Link to comment Share on other sites More sharing options...
Caitibird Posted August 9, 2016 Author Share Posted August 9, 2016 I was thinking about exercising about an hour or earlier after eating Meal 1. Another concern is that it might be too much food on my stomach for a successful workout? I'm warming up to the idea of bringing my Meal 1 and eating it when I get to work, but a part of me is sad to say goodbye to my runny eggs in the morning! Guess I can always have those for dinner It's hard getting out of that mindset that breakfast foods are for breakfast only. Link to comment Share on other sites More sharing options...
jmcbn Posted August 9, 2016 Share Posted August 9, 2016 A full meal one less than an hour prior to a weights session or a swim would make me feel ill. I have to think about what I'm having for lunch when I'm training in the evenings so it doesn't make a reappearance on the gym floor....!! No. If the first food you eat is going to be more than an hr after wakening I'd encourage you to eat a small reWO meal - just to let your body know that food will be forthcoming & it shouldn't hold back on fuel. This need only be a few bites, and in the morning I personally tend to stick to fat. Follow up your session immediately with a post WO meal of a lean protein & optional starchy carb. Shower, change, go to work & eat meal one. It's entirely do-able. You just need to get your head round the change. Link to comment Share on other sites More sharing options...
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