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Savsmith92

Finding Balance

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Yesterday was my first day of Whole 30 and i made it through successfully!! I am headed back to the gym today and I work out way early in the morning. Any pre-workout meals other than eggs? I am trying to find the right balance of how much food to consume throughout the day because yesterday I don't feel like I ate enough because I was hungry about an hour before bed! Any suggestions? Thanks!

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I start my first Whole 30 tomorrow and I've been wondering about this exact same thing. I take two, 6 a.m. Spin classes during the week and I don't like to eat too much before I head out. I was thinking a hard boiled egg with a small handful of dry roasted nuts and dried fruit or maybe a banana with a tsp or so of almond/sunflower butter? I wasn't sure if the banana and nut butter is the way to go though??? Or how a cold egg would sit with me first thing in the morning??? I used to just grab a banana and have it with my coffee. I would be starving when I came home though....any advice would be great!

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I have never been able to handle anything but a smoothie type thing prior to an early workout. I'd love some ideas well since I know that's not recommended.

I would assume that having something would be better than nothing, but maybe not? I can handle a hard boiled egg, sort of, as a post workout. But not pre :(

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I am just the same. I cant really stomach lots in the morning, but after workouts i swear i am ravenous. Today i made an omlette with 2 eggs and spinach and three slices of deli turkey breast and a handful of nuts! I feel like it was wayyyyyy too much! I didn't get sick or anything during my workout, I just feel like it was more of a breakfast than a preworkout meal. I work out way early too, so far I have felt satisfied with my post workout and breakfast in me. I think the whole timing of meals is going to be tricky!

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Mine is a timing issue. Gym opens at 6am and I like to be there right as it opens so I don't usually get a chance to eat before but then if I don't eat before I feel woozy. I have been able to workout later with hubby being home but he is leaving again so I really need to figure something out a.s.a.p and I don't eat nuts. It might be that I have to just get up earlier and choke back some cold sweet potato chunks which I like and some premade egg salad. I am wondering what is a good amount to eat prior to working out, I know I don't want to eat my full huge breakfast before I work out but I need some kind of fuel after a night of fasting.

Maybe some coconut oil, sweet potato chunks and egg salad...I need quick food I can eat fast and in the dark.

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I plan to have some pre-cooked chicken breasts (with various spices) as a PWO snack/meal. The Whoel30 materials suggest protein/carbs as a PWO meal rather than fats, so I would suggest not having nuts. Eggs are better than nuts, but still have some fat content. Of course, you still have your normal meal with protein/fats/veggies after the PWO meal.

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Just found this post by Fenderbender on another thread that thought was relevant for this discussion (don't know how to quote from other thread to this one):

Another thought.... If you are doing crossfit or any other intense workout, you should plan on a pre workout meal about an hour before, of protein and good fat and a post workout meal of very lean protein and a sweet potato to be eaten within 20 min of the end of your workout...

Then wait about an hour and a half till your next meal...

When I workout in the evening I pack a cooler with some cold hard boiled eggs and almonds / avacado for my pre meal..... And some chicken breast and a sweet potato for my post...

But like what Tom said....EAT. You shouldn't be hungry....,in a few days you will be able to dial your portion size in just right....for me I needed to eat about three times the amount of good fat then I thought....

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I train early morning...and usually don't like to have much on my stomach prior to my routine.

Typically...I'll have just the coconut milk and a cup, or two of coffee...

When I am able to have it in the house without slipping...I'll have some nut butter...about 1 tbs pre-wo.

If I train in the afternoon (which is rare) I'll have an apple about 30 minutes prior...this really seems to do the trick...especially if it is a cardio session.

Occasionally; my routine will vary..and I'll have a 90 minute session...mid morning...then I'll add an egg, or two, and a bit of sweet potato, maybe 1/3 of a small banana pre-wo.

Hope this helps! :)

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Would you guys only recommend to use eggs as the fat/protein along with maybe a banana? I never have fat after my workout, i usually do chicken and sweet potato and it usually fills me up about 2 hours until my next meal. Tomorrow i might try two eggs and half of an avocado. I worry that avocados will make me sick (sometimes they do).

Would any of you recommend possibly a little shake made with a banana, water, ice and about 1TBS of almond butter? Sometimes i don't have time to make a breakfast and i was thinking drinking that on the way to the gym because it is better than nothing!

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Would you guys only recommend to use eggs as the fat/protein along with maybe a banana? I never have fat after my workout, i usually do chicken and sweet potato and it usually fills me up about 2 hours until my next meal. Tomorrow i might try two eggs and half of an avocado. I worry that avocados will make me sick (sometimes they do).

Would any of you recommend possibly a little shake made with a banana, water, ice and about 1TBS of almond butter? Sometimes i don't have time to make a breakfast and i was thinking drinking that on the way to the gym because it is better than nothing!

Post Work-out chicken and sweet potato is perfect.

Remember - your post-work out meal is a fourth meal in addition to the three squares you should be having during your whole30.

Pre-work out - should be something more like 2 boiled eggs.

It Starts With Food cautions against fruit smoothies; or fruit (including bananas) as the main component of any meal in general. In fact, there is a page of the book devoted to the fact that fruit smoothies are not a good food choice.

You could try having just the almond butter by itself pre-workout; or two boiled eggs (I just read that part last night; and tried it this morning - with excellent results!) :)

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I feel like if i only have two boiled eggs it would make me sick, sometimes i don't feel too well after boiled eggs. Heather would you think just the two egg omelette with spinach and maybe a few nuts be okay? I just don't want to be eating too little because I am still struggling with feeling hungry about two hours after my meals. That's why dinner is the hardest because i want something like a few nuts or a TBS of almond butter before bed! Would that be bad do you think?

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If you have ISWF, it has a great graph/chart for getting the balance of protein and carbs post workout.

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I eat only protein and fat pre.... Much easier to digest quickly than veg or fruit.... Coconut milk is perfect as it is very high in " medium chain fatty acids" that are available almost immediately to your body as an energy source .... After a few weeks of W30 I became fat adapted and my workouts took off like I was on steroids or something!

Lean protein and sweet potato within 20 min of the intense workout will help with recovery.....

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I feel like if i only have two boiled eggs it would make me sick, sometimes i don't feel too well after boiled eggs. Heather would you think just the two egg omelette with spinach and maybe a few nuts be okay? I just don't want to be eating too little because I am still struggling with feeling hungry about two hours after my meals. That's why dinner is the hardest because i want something like a few nuts or a TBS of almond butter before bed! Would that be bad do you think?

pre-workout - what Fenderbender said....stick to something like coconut milk, or nut butter; depending on your timing of your workout.

Do you have ISWF? They address timing; and meal composition pre and post workout. :)

Sounds like your meals aren't big enough in general. If you are wanting something 2 hours after you eat; are you sure it is hunger? If (two hours after your meal) your stomach is not growling...then it's a craving: drink some water; take a walk; have some roobius tea. If (two hours after your meal) your stomach is growling ...then your meal was not big enough. Make sure you are using the template for protien/veggies/fats for every meal. :)

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I've never had just coconut milk - always mixed with something - do you just drink it from the can, essentially? I'm not sure if that would work for me, although I like the idea better than eating an egg.

I have it in my morning coffee or tea...about 1/3 of a can..... i find the whole foods 365 brand to be the best.... some of the others are lumpy clumpy and that grosses me out..... also frying some eggs in coconut oil is very palatable , the two together are like rocket fuel...

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I don't like the whole foods brand... it's not thick enough for me, or something. I have it in my morning coffee as well, I was kind of hoping for a way to drink some of it down before a workout. Just not sure I can do it straight. maybe add more than usual to a cup of coffee.

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On the hard boiled eggs: I've found that a poached egg sits in my pre-workout tummy better than hard boiled. I make 5-8 a few days in advance while cooking dinner. I know they aren't easy to eat on the go, just get up a few mins earlier ;)

I'm in a post Whole30, so take this as it works for you and your current phase. I put the egg(s) over a small smashed sweet potato, mashed/hashed turnips, or something that I can use to get the yummy yolk in my belly! I add coconut oil as needed. I also use something like this as a post workout. Either way and depending on your needs, maybe a poached type egg would help.

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Great ideas!! I have the ISWF book, maybe i am just getting confused to easily. I feel like the past couple days I have been doing better because I have upped my portions a little and added more fats to help keep me satisfied. Sometimes I feel like I am consuming too much protein, then i think to my self that I am no longer using carbs as my main source of energy that is why I need more proteins and fats. Thanks for the suggestions!

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