faymao Posted March 24, 2013 Share Posted March 24, 2013 My husband and I rock climb in the evenings. We usually get home around 10:30pm. ISWF says to have a meal after the workout. I don't want to eat at that time of night. Suggestions? Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted March 24, 2013 Moderators Share Posted March 24, 2013 The purpose of a post-workout meal is to speed the recovery of muscles that have been stressed by a workout. It needs to occur within 15-30 minutes of the workout ending because the muscles are especially ready to eat during that period. On the other hand, eating within 2 hours of going to bed can disturb sleep. It sounds like you can either feed your muscles or disturb your sleep given the hour of your workouts. If you don't want to eat at that time of night, I guess your choice is made. It is a reasonable choice. Link to comment Share on other sites More sharing options...
wholeforlife Posted March 24, 2013 Share Posted March 24, 2013 What about pre-workout meal if I am am working out at 5:00 am? Link to comment Share on other sites More sharing options...
Maycat Posted March 24, 2013 Share Posted March 24, 2013 After reading Friel and Cordain's The Paleo Diet for Athletes, I started drinking about 8 oz of coconut water about 10 minutes before my morning training session. It was enough to get my energy up to do the training. If I remember correctly you can also eat a small piece of fruit but it may cause digestive upset. Link to comment Share on other sites More sharing options...
wholeforlife Posted March 24, 2013 Share Posted March 24, 2013 Thank you! Link to comment Share on other sites More sharing options...
Fenderbender Posted March 24, 2013 Share Posted March 24, 2013 What about pre-workout meal if I am am working out at 5:00 am? From my experience .... And I train at a competitive level.... Some good fat,especially the MCT from coconut milk and a little bit of protein really gets my inferno blazing.... I have a coffee with 1/3 can coconut milk and an egg or two and I power through my AM workouts like never before.. I fine on an empty stomach also but I think hormonaly, a little meal tells your body to get going Every time I try a carb source pre WO. I crash.... Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted March 24, 2013 Moderators Share Posted March 24, 2013 What about pre-workout meal if I am am working out at 5:00 am? The ideal pre-workout meal is protein and fat. I think a boiled egg or two is the best choice. The pre-workout meal is designed to signal your body to release energy for the workout. You have all the energy you need stored in your body as fat. You don't need to eat anything to fuel a workout. You don't want to eat fiber/carbs before working out because they can cause stomach issues. Link to comment Share on other sites More sharing options...
faymao Posted March 24, 2013 Author Share Posted March 24, 2013 Would it be silly to stop my workout part way through to give my muscles a little fuel - like a mini-mini-meal? Follow the template, but smaller? Link to comment Share on other sites More sharing options...
Fenderbender Posted March 25, 2013 Share Posted March 25, 2013 Would it be silly to stop my workout part way through to give my muscles a little fuel - like a mini-mini-meal? Follow the template, but smaller? Like Tom said above.... Your body has stored fuel to go full out for hours ... Body fat,glycogen,lactose.... You really can run a marathon on an empty stomach provided you have properly fueled/ trained before I train with ex-Israeli counter intelligence specialists and they will typically drill for 4-8 hours with 90 lbs of gear without stopping to eat ... Refueling after .... Eating during a workout will probably only make you hurl, and if you didn't you would expend a lot of energy digesting, your muscles wouldn't get the benefit. You need to stay ahead of your workouts.... Eat a recovery meal Post and add starchy veg to your next meal or two if running out of energy is an issue. You'll be able to dial it in.... Link to comment Share on other sites More sharing options...
Crystal Austin Posted March 25, 2013 Share Posted March 25, 2013 What are some good PWM that can be eaten cold at the gym ? Link to comment Share on other sites More sharing options...
faymao Posted March 30, 2013 Author Share Posted March 30, 2013 Fenderbender, I think you didn't connect me to my original post, because you suggested I have a post-workout meal. I can't eat after my workout due to the time of night. I was asking if eating in the middle makes more sense, just to get some protein in to satisfy my muscles' need for protein to repair. Link to comment Share on other sites More sharing options...
ChrisInColorado Posted August 14, 2013 Share Posted August 14, 2013 So I just made 2 egg whites and ate 2 beets...will make some hard boiled eggs for easier food options. Would be good to to have some sweet potato spears ready to munch on too- carb dense carbs are good. Link to comment Share on other sites More sharing options...
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