What to eat Pre-workout?

HotMom23 · 01-12-2005, 10:39 AM

What do you eat pre-workout for energy? I eat oatmeal & have some whey protein.

crazy_enough · 01-12-2005, 10:50 AM

I always have a protein shake and a fruit!

BulkMeUp · 01-12-2005, 12:16 PM

You can have a solid meal ~1.5-2h prior training or a shake ~45min prior.

truth · 01-12-2005, 12:19 PM

I converted into a morning trainer as of this morning so my preworkout is as follows

1 heaping scoop ICE
5g creatine
1 serving Neurostim
Banana

Postworkout
2 scoops whey
5g creatine
1 heaping scoop ICE
Banana

Tha Don · 01-12-2005, 12:44 PM

whey and oats 1 hour before workout

CEE, BCAAs, taurine and glutamine (3-4g of each) about 20-30 mins before workout

thatguy · 01-12-2005, 12:47 PM

Quote:

Originally Posted by truth

I converted into a morning trainer as of this morning so my preworkout is as follows

1 heaping scoop ICE
5g creatine
1 serving Neurostim
Banana

Postworkout
2 scoops whey
5g creatine
1 heaping scoop ICE
Banana

I'm not sure what's in Neurostim, but i've heard 30-50 grams of whey and 50-75 grams of simple sugars are good pre-workout because both of these are processed quickly. You can get simple sugars from fruit (as "truth" did above) or from a glass of fruit juice.

LAM · 01-12-2005, 01:00 PM

I use 40 grams of whey and between 50-100 grams of carbs (from whole oats) depending on what body part(s) I'm training.

fruit is a poor pre WO carb since most of the sugars are fructose.

truth · 01-12-2005, 01:16 PM

Quote:

Originally Posted by LAM

I use 40 grams of whey and between 50-100 grams of carbs (from whole oats) depending on what body part(s) I'm training.

fruit is a poor pre WO carb since most of the sugars are fructose.

Right, but I train in the morning..

I believe that fruit at breakfast (or preworkout for me since I train first thing) is a good thing because your liver glycogen levels are low. And since that triggers breakdown of muscle protein, the fructose in fruit goes straight to your liver to replenish glycogen stores and halts catabolism.

**Emma-Leigh** · 01-12-2005, 03:15 PM

I think fruits are fine pre-workout, especially if you are working out in the morning, and esp if it is a banana (this is a high glucose fruit).

The grams of fructose is actually not that high (eg: in a banana, and it offers you starch, water, glucose, vitamins/minerals as well.

A medium banana, for example, offers you about 28g total carbs. Of this about 7-8g is starch, 5g is fructose, 6-7g is glucose and 3g is sucrose with about 3g fibre as well.

So this means it will give you instant energy (glucose), help keep you anabolic (don't underestimate the anabolic effects of a higher liver glycogen store), give you a slower release of energy as well (starch and fructose - which is released slowly from the liver when blood glucose lowers during exercise, and this can be used for energy by your muscles if required), and supplies your body with water (good before a workout), vitamins (B vitamins which are great for energy, a little Vit C which is a good anti-oxidant and potassium which is helpful in replacing electrolytes lost during exercise).

crazy_enough · 01-12-2005, 03:20 PM

Quote:

Originally Posted by Emma-Leigh

I think fruits are fine pre-workout, especially if you are working out in the morning, and esp if it is a banana (this is a high glucose fruit).

The grams of fructose is actually not that high (eg: in a banana, and it offers you starch, water, glucose, vitamins/minerals as well.

A medium banana, for example, offers you about 28g total carbs. Of this about 7-8g is starch, 5g is fructose, 6-7g is glucose and 3g is sucrose with about 3g fibre as well.

So this means it will give you instant energy (glucose), help keep you anabolic (don't underestimate the anabolic effects of a higher liver glycogen store), give you a slower release of energy as well (starch and fructose - which is released slowly from the liver when blood glucose lowers during exercise, and this can be used for energy by your muscles if required), and supplies your body with water (good before a workout), vitamins (B vitamins which are great for energy, a little Vit C which is a good anti-oxidant and potassium which is helpful in replacing electrolytes lost during exercise).

Took the words right outta my mouth!

truth · 01-12-2005, 04:07 PM

Excellent, Emma. I see why you are a mod.

Tha Don · 01-12-2005, 05:21 PM

Quote:

Originally Posted by Emma-Leigh

I think fruits are fine pre-workout, especially if you are working out in the morning, and esp if it is a banana (this is a high glucose fruit).

The grams of fructose is actually not that high (eg: in a banana, and it offers you starch, water, glucose, vitamins/minerals as well.

A medium banana, for example, offers you about 28g total carbs. Of this about 7-8g is starch, 5g is fructose, 6-7g is glucose and 3g is sucrose with about 3g fibre as well.

So this means it will give you instant energy (glucose), help keep you anabolic (don't underestimate the anabolic effects of a higher liver glycogen store), give you a slower release of energy as well (starch and fructose - which is released slowly from the liver when blood glucose lowers during exercise, and this can be used for energy by your muscles if required), and supplies your body with water (good before a workout), vitamins (B vitamins which are great for energy, a little Vit C which is a good anti-oxidant and potassium which is helpful in replacing electrolytes lost during exercise).

i'm now eating bananas at breakfast and before my workouts

LAM · 01-12-2005, 05:45 PM

eating a complex carb like whole oats would be much better than fruit

sara · 01-12-2005, 05:57 PM

Quote:

Originally Posted by Emma-Leigh

A medium banana, for example, offers you about 28g total carbs. Of this about 7-8g is starch, 5g is fructose, 6-7g is glucose and 3g is sucrose with about 3g fibre as well.
.

Emma- Nice breakdown

LAM- Oats do give me more energy than a banana for pre-workout

**Emma-Leigh** · 01-12-2005, 08:13 PM

Quote:

Originally Posted by LAM

eating a complex carb like whole oats would be much better than fruit

Oh - Don't get me wrong! If you have enough time to eat oats prior to exercise then go right ahead. They are an excellent fuel for workouts as well - offering you starchy carbs, fibre and vitamins/minerals as well...

But it does require that little bit more time to get the energy into your system - about an hour is usually the minimum that wholegrain rolled oats would need before you would get the proper benefits of using them as a pre-workout meal.

Infact, a combination of oats + a banana + whey (or another high quality protein source such as egg whites) would be an excellent pre-workout meal. It combines the anabolic effects of all of these things.

Note for Jodi: Cutting (that is, during the last few weeks of contest preperation) is an exception where I suggest the individual be careful as to the use of a lot of fruits in their diet.

sara · 01-12-2005, 08:16 PM

would a combination of banana and oats with whey protein for post-workout is ideal?

BritChick · 01-12-2005, 08:39 PM

Oatmeal & egg whites.

BigDyl · 01-13-2005, 09:10 AM

How about this:

1 serving Surge
1/2 cup oats
1 banana
5 grams creatine
1 cup of green tea

LAM · 01-13-2005, 06:12 PM

Quote:

Originally Posted by sara

would a combination of banana and oats with whey protein for post-workout is ideal?

I do that when cutting...

sara · 01-13-2005, 06:51 PM

LAM, What you do when you maintaining?

**Jodi** · 01-13-2005, 08:44 PM

I'm so not a banana fan when it comes to cutting. I too feel they are not the best choice for a pre-workout or PWO.

It's a matter of opinion and experiences but I feel there are better things to use while cutting for energy and glycogen refill

I saw your note Emma

However, other than berries, grapefruit or apples, I would NEVER use any other fruits in a competition diet, especially not a banana.

LAM · 01-13-2005, 08:48 PM

Quote:

Originally Posted by sara

LAM, What you do when you maintaining?

whey, 1/2 cup oats, 1/2 banana and 25 grams dextrose

**Pirate!** · 01-13-2005, 09:06 PM

Quote:

Originally Posted by Emma-Leigh

A medium banana, for example, offers you about 28g total carbs. Of this about 7-8g is starch, 5g is fructose, 6-7g is glucose and 3g is sucrose with about 3g fibre as well.

This depends on how ripe the banana is. The more ripe the banana the higher the glucose/starch ratio is. The way I often eat them, almost all the starch has hydrolyzed to glucose.

I think some people misunderstand how various sugars are used by the body. You can replenish your liver glycogen faster with glucose than fructose. Glucose is already in the form of energy all body tissue uses--including the liver--and is absorbed the fasted.

sara · 01-13-2005, 09:10 PM

Quote:

Originally Posted by Jodi

I saw your note Emma

However, other than berries, grapefruit or apples, I would NEVER use any other fruits in a competition diet, especially not a banana.

and peaches?

**Jodi** · 01-13-2005, 09:16 PM

No, I even stay away from peaches with a comp diet.

sara · 01-13-2005, 09:18 PM

oh, ok

AnabolicFreak04 · 01-13-2005, 09:32 PM

10 oz. Egg Whites International
2 scoops whey
1 cup Old Fashion Oats
2 packets splenda
5 grams Glutamine
3 ice cubes
Blend and serve. 1 hr before training.

Post workout:

Serving of Max Muscle "Full Blown"
3 scoops whey
5 grams Glutamine.

01-12-2005, 10:39 AM	#1
HotMom23 Registered User Join Date: Sep 2004 Location: South Carolina Posts: 300	What to eat Pre-workout? What do you eat pre-workout for energy? I eat oatmeal & have some whey protein. Last edited by HotMom23 : 01-12-2005 at 12:10 PM.
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01-12-2005, 10:50 AM	#2
crazy_enough IM lesbo extraordinaire Join Date: Nov 2004 Location: 3654322436751302 weeks out Posts: 2,423 Photos: 18	I always have a protein shake and a fruit!
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01-12-2005, 01:00 PM	#7
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	I use 40 grams of whey and between 50-100 grams of carbs (from whole oats) depending on what body part(s) I'm training. fruit is a poor pre WO carb since most of the sugars are fructose.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

01-12-2005, 05:45 PM	#13
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	eating a complex carb like whole oats would be much better than fruit
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

01-12-2005, 08:16 PM	#16
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	would a combination of banana and oats with whey protein for post-workout is ideal?
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01-12-2005, 12:16 PM	#3
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,146	You can have a solid meal ~1.5-2h prior training or a shake ~45min prior.

01-12-2005, 12:19 PM	#4
truth Registered User Join Date: Jul 2004 Location: Seattle Posts: 116	I converted into a morning trainer as of this morning so my preworkout is as follows 1 heaping scoop ICE 5g creatine 1 serving Neurostim Banana Postworkout 2 scoops whey 5g creatine 1 heaping scoop ICE Banana

01-12-2005, 12:44 PM	#5
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	whey and oats 1 hour before workout CEE, BCAAs, taurine and glutamine (3-4g of each) about 20-30 mins before workout

01-12-2005, 03:15 PM	#9
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	I think fruits are fine pre-workout, especially if you are working out in the morning, and esp if it is a banana (this is a high glucose fruit). The grams of fructose is actually not that high (eg: in a banana, and it offers you starch, water, glucose, vitamins/minerals as well. A medium banana, for example, offers you about 28g total carbs. Of this about 7-8g is starch, 5g is fructose, 6-7g is glucose and 3g is sucrose with about 3g fibre as well. So this means it will give you instant energy (glucose), help keep you anabolic (don't underestimate the anabolic effects of a higher liver glycogen store), give you a slower release of energy as well (starch and fructose - which is released slowly from the liver when blood glucose lowers during exercise, and this can be used for energy by your muscles if required), and supplies your body with water (good before a workout), vitamins (B vitamins which are great for energy, a little Vit C which is a good anti-oxidant and potassium which is helpful in replacing electrolytes lost during exercise).

01-12-2005, 04:07 PM	#11
truth Registered User Join Date: Jul 2004 Location: Seattle Posts: 116	Excellent, Emma. I see why you are a mod.

01-12-2005, 08:39 PM	#17
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,454 Photos: 7	Oatmeal & egg whites.

01-13-2005, 06:51 PM	#20
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	LAM, What you do when you maintaining?
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01-13-2005, 08:44 PM	#21
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	I'm so not a banana fan when it comes to cutting. I too feel they are not the best choice for a pre-workout or PWO. It's a matter of opinion and experiences but I feel there are better things to use while cutting for energy and glycogen refill I saw your note Emma However, other than berries, grapefruit or apples, I would NEVER use any other fruits in a competition diet, especially not a banana.
	Essence EFA

01-13-2005, 09:16 PM	#25
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	No, I even stay away from peaches with a comp diet.
	Essence EFA

01-13-2005, 09:18 PM	#26
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	oh, ok
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01-13-2005, 09:32 PM	#27
AnabolicFreak04 Registered User Join Date: Nov 2004 Posts: 26	10 oz. Egg Whites International 2 scoops whey 1 cup Old Fashion Oats 2 packets splenda 5 grams Glutamine 3 ice cubes Blend and serve. 1 hr before training. Post workout: Serving of Max Muscle "Full Blown" 3 scoops whey 5 grams Glutamine.

01-14-2005, 12:26 AM	#28
j rizz Registered User Join Date: Nov 2004 Location: Cleveland Posts: 326