Thread: good pre workout meals?

fruits high in sucrose are basically useless for immediate energy. I train 2x a day. In the am I use oats/bannana for energy and at night I use basmati brown rice/blackeye peas for carbs. at both times I eat then wait at least 1 good hour before training...

^ You lift twice a day? Damn, homie.

Peace.

I train 2x a day

wow! How long have you been training for LAM?

22 years...

LAM...fruits contain FRUCTOSE (a monosaccharide or simple sugar)....and yes they are fine for immediate energy (hence they're a simple sugar meaning they are easily absorbed in the intestine without further modification)...immediate in the sense of waiting 30-60 minutes. Of course different fruits will yield different amounts of energy depending on size, type, GI, amount of fiber, etc.

Personally, when I'm into the groove of things Ilike to blend 1 Cup Blueberries with 1.5 to 2 scoops whey protein and 1 Tbsp Flax for EFAs and to slow digestion. I wait an hour then hit the gym. Energy is always fine. Blueberries are lower GI fruit and contain fiber...combines with the protein and fat there isn't much of a blood sugar spike...which is good in terms of sustained energy levels.

For your INFO....Sucrose is TABLE SUGAR and also the main constituent of HONEY. It is a disaccharide composed of glucose and fructose.

I know that but the fructose has to be metabolized by the liver first. so if fruit was to be consumed for energy eating something like a ripe banana would be much better than eating an orange...

Originally posted by Fit Freak
LAM...fruits contain FRUCTOSE (a monosaccharide or simple sugar)....and yes they are fine for immediate energy (hence they're a simple sugar meaning they are easily absorbed in the intestine without further modification)...immediate in the sense of waiting 30-60 minutes. Of course different fruits will yield different amounts of energy depending on size, type, GI, amount of fiber, etc.

Personally, when I'm into the groove of things Ilike to blend 1 Cup Blueberries with 1.5 to 2 scoops whey protein and 1 Tbsp Flax for EFAs and to slow digestion. I wait an hour then hit the gym. Energy is always fine. Blueberries are lower GI fruit and contain fiber...combines with the protein and fat there isn't much of a blood sugar spike...which is good in terms of sustained energy levels.

For your INFO....Sucrose is TABLE SUGAR and also the main constituent of HONEY. It is a disaccharide composed of glucose and fructose.

and you should know that fats do not slow the digestion of protein(s) only gastric emptying...there is a big difference

i like to chow down an apple and some protein about 30-45 minutes prior to workin out
LAM how many days a week do you lift and how long are you workout sessions if you do it twice a day? Do you lift opposite parts or what?

Day 1 - Chest/AM, Biceps/PM
Day 2 - Quads/AM, Quads/Hammies/PM
Day 3 - HIIT/Abs/Calves/AM
Day 4 - Shoulders/AM, Triceps/PM
Day 5 - Back/AM, Back/Traps/PM
Day 6 - HIIT/Abs/Calves/AM
Day 7 - Repeat cycle of off day

* For quads and back I do 20 sets total. So for them I do my compounds in the am and at night I go back and hit the auxiliary exercises. It usually turns out to be about 12 working sets in the am then another 8 working sets at night.

* I do 15 minutes of light-cardio on the treadmill before and after each weight training session. my actual time spent lifting weights is usually 45 minutes per AM & PM session..

LAM...explain to me why a banana and an orange differ in terms of being metablozed???? Both contain frustose.

AND fructose is a simple sugar...simple sugars do not have to be broken down prior to absorption...hence their immediate energy benefit.

And I mentioned fat...not to slow digestion of proteins but to lower the overall GI of the meal.

Originally posted by Fit Freak
LAM...explain to me why a banana and an orange differ in terms of being metablozed???? Both contain frustose.

AND fructose is a simple sugar...simple sugars do not have to be broken down prior to absorption...hence their immediate energy benefit.

And I mentioned fat...not to slow digestion of proteins but to lower the overall GI of the meal.

as a banana ripens the starches change to glucose based sugars. glucose based sugars can enter the bloodstream through the mouth, stomach and small intestine. almost immediate energy.

it would take at least 30 minutes for the digestion of a whole orange. then the fructose has to be metablized by the liver. if liver glycogen stores are low more than likely those sugars will be stored. even if they are released by the liver as glucose it will take a very long time and you would see little in terms of usable energy for the training session...

I will leave this one....................

Originally posted by Fit Freak
And I mentioned fat...not to slow digestion of proteins but to lower the overall GI of the meal.

Is it just the good fats that lowers the GI level in the meal? what about protein? does it lower the GI in the meal?

^ Yes.

Peace.

Protein, fats (any kind), as well as other types of carbs all affect the GI of food. The GI index is based on consuming a 50g portion of ONLY that single food...that's what makes it often very irrelevant since we eat meals with meat, carbs, vegies, etc.

This renders the GI index almost useless.

is it 50 grams of that foods weight, or 50 grams of carbs from that food?

Originally posted by LAM
Day 1 - Chest/AM, Biceps/PM
Day 2 - Quads/AM, Quads/Hammies/PM
Day 3 - HIIT/Abs/Calves/AM
Day 4 - Shoulders/AM, Triceps/PM
Day 5 - Back/AM, Back/Traps/PM
Day 6 - HIIT/Abs/Calves/AM
Day 7 - Repeat cycle of off day

* For quads and back I do 20 sets total. So for them I do my compounds in the am and at night I go back and hit the auxiliary exercises. It usually turns out to be about 12 working sets in the am then another 8 working sets at night.

* I do 15 minutes of light-cardio on the treadmill before and after each weight training session. my actual time spent lifting weights is usually 45 minutes per AM & PM session..

is all that for maintenance or weight loss or weight gain?

Originally posted by Fit Freak
Protein, fats (any kind), as well as other types of carbs all affect the GI of food. The GI index is based on consuming a 50g portion of ONLY that single food...that's what makes it often very irrelevant since we eat meals with meat, carbs, vegies, etc.

This renders the GI index almost useless.

You saying GI index numbers don't matter as long as we consuming fats or proteins with the carbs?

Having a high GI index carb with protein or fat will bring the GI down?

I am not saying it doesn't matter...I am saying what you said in your 2nd statement. Fats and protein as well as other carbs (high fiber) will lower the GI index of the meal as a whole.

As a general rule though, lower GI foods tend to be better choices since they contain more nutrients and fiber.

And to answer the 50 gram Q...it measures the impact on blood sugar from consuming 50g Carbs from a particular source.

got it

Originally posted by Fit Freak
I am not saying it doesn't matter...I am saying what you said in your 2nd statement. Fats and protein as well as other carbs (high fiber) will lower the GI index of the meal as a whole.

As a general rule though, lower GI foods tend to be better choices since they contain more nutrients and fiber.

And to answer the 50 gram Q...it measures the impact on blood sugar from consuming 50g Carbs from a particular source.

50 grams of carbs is a lot, that is like two apples or twon bananas, or like a 1/2 cup dry rice

It's so easy to consume 50 grams of carbs per meal..

Originally posted by aztecwolf
is all that for maintenance or weight loss or weight gain?

I have a lot of free time...

No, but actually it's just something that I started doing a couple of months ago. I find that for me it's just easier to go all out on one body part with out having to "save" energy to effectively train the next.

but as far as using this split for maintenance or weight loss or weight gain it can work for any. just depends on your diet.

i usually get 50-65 carbs per meal, 5- 6 times a day, but just 50 grams of carbs if you were to eat it alone would be a lot of carbs, like why does certain fruit have gi ratings when it takes 2 or 3 for the gi effect of 50 carbs to take effect, also with stuff like bread when i eat bread it is only 2 slices at 20 grams of carbs

Originally posted by LAM
I have a lot of free time...

No, but actually it's just something that I started doing a couple of months ago. I find that for me it's just easier to go all out on one body part with out having to "save" energy to effectively train the next.

but as far as using this split for maintenance or weight loss or weight gain it can work for any. just depends on your diet.

yeah i have a lot of free time too, i can't stand just sitting around watching tv or something, so i always gotta be out doin somethin, might as well be working out.

It's just how they perform the scientific analysis....nothing more to it...nothing less.