what to eat before morning workout?

juggernaut · 03-20-2006, 09:00 PM

I'm in the gym an hour after I wake up. This is what I eat before going into the gym-I want to know if this is okay, as there are times when I feel rather sluggish. Mind you, I'm in the middle of a cutting cycle:

1/2 cup oats
1/2 cup all bran
1 spoon splenda
1 cup strawberries OR blueberries
40g whey
CEE
green tea extract

I cant put too many simple sugars into my body because I tend to gain weight easily.

TaylorsNutrition · 03-20-2006, 09:18 PM

Quote:

Originally Posted by juggernaut

I'm in the gym an hour after I wake up. This is what I eat before going into the gym-I want to know if this is okay, as there are times when I feel rather sluggish. Mind you, I'm in the middle of a cutting cycle:

1/2 cup oats
1/2 cup all bran
1 spoon splenda
1 cup strawberries OR blueberries
40g whey
CEE
green tea extract

I cant put too many simple sugars into my body because I tend to gain weight easily.

That's a lot of whey. I would reduce it just a little. If you are waiting an hour, you should be ok though.

vanessa5691 · 03-20-2006, 09:19 PM

yes thats what i wanted to know! some people think its best to not eat anything at all before a workout to burn fat more sufficiently, but whenever I do that I fell dizzy and light-headed after doing cardio. Im wondering if maybe a protein shake BEFORE working out in the AM is best...?

juggernaut · 03-20-2006, 09:24 PM

thats not really a lot of whey for my size.

juggernaut · 03-20-2006, 09:25 PM

I'm more interested in energy specific foods. I could always reduce the protein a bit and make up for it elsewhere in the day.

**calalily1972** · 03-20-2006, 09:30 PM

Quote:

Originally Posted by vanessa5691

yes thats what i wanted to know! some people think its best to not eat anything at all before a workout to burn fat more sufficiently, but whenever I do that I fell dizzy and light-headed after doing cardio. Im wondering if maybe a protein shake BEFORE working out in the AM is best...?

Whatever you heard you heard wrong. You should always eat before working out. You can get away with doing morning cardio on an empty stomach but that depends on how lean you are. If you are lean I wouldn't advise it. If you are overweight then it would be fine so long as you can handle it.

**CowPimp** · 03-20-2006, 11:25 PM

That looks like a pretty decent pre workout meal to me.

TaylorsNutrition · 03-21-2006, 07:11 AM

Quote:

Originally Posted by juggernaut

thats not really a lot of whey for my size.

My Bad. Didn't see your stats anywhere. But all in all, you should be fine.

Emma-Leigh · 03-21-2006, 12:28 PM

Doesn't look too bad but I would drop the all-bran. Too much fibre in this meal pre-workout would slow digestion meaning you would not have enough digested before you hit the gym to give you energy etc...

juggernaut · 03-21-2006, 01:33 PM

I was trying to drop the carbs. Should I stick with one full cup of oats?

furion joe · 03-21-2006, 01:49 PM

Quote:

Originally Posted by Emma-Leigh

Doesn't look too bad but I would drop the all-bran. Too much fibre in this meal pre-workout would slow digestion meaning you would not have enough digested before you hit the gym to give you energy etc...

Emma-Leigh, how long does it take for a carbohydrate source such as oatmeal (total amount is a variable I guess) to digest? I mean, like the total time before any amount of glycogen can be formed? I know it's an early first meal, just wondering how that works.

In general, is it the increased blood sugar level (result of a the meal itself) that gives the energy as opposed to the use of stored glycogen for the workout?

Emma-Leigh · 03-21-2006, 03:11 PM

Quote:

Originally Posted by juggernaut

I was trying to drop the carbs. Should I stick with one full cup of oats?

Personally, the last place I drop carbs from a diet is pre-post training. Drop them from other times instead.

But whether or not you go back up to an entire cup of oats is up to you. You could simply take out the all-bran and leave it at that (although I would want more carbs in this meal if I where you).

If you didn't want to increase to a full cup then increase to 0.66 or 0.75 cups and see how that goes... Either that or add another form of carbs such as yoghurt or milk.

Emma-Leigh · 03-21-2006, 03:24 PM

Quote:

Originally Posted by furion joe

Emma-Leigh, how long does it take for a carbohydrate source such as oatmeal (total amount is a variable I guess) to digest? I mean, like the total time before any amount of glycogen can be formed? I know it's an early first meal, just wondering how that works.

Digestion speed varies depending on a few things like what it is mixed with, what your digestive system is like, the type of oats you use.... Generally - if eaten on an empty stomach with nothing else - peak glucose levels are reached at about 30-45 minutes (see here )

Of course - adding things to this meal (protein etc) will alter the absorption rate. As would eating it on a non-empty stomach (eg: second or third meal of the day).

BUT - whether or not this would then go on to be stored as glycogen would depend on whether or not you needed the energy. As you would be lifting - your body would use the energy.

Quote:

In general, is it the increased blood sugar level (result of a the meal itself) that gives the energy as opposed to the use of stored glycogen for the workout?

Yes. Generally (complete blanket statement that is not entirely correct but we will leave it at that as I am late for work!!

).

juggernaut · 03-21-2006, 03:25 PM

Quote:

Originally Posted by furion joe

Emma-Leigh, how long does it take for a carbohydrate source such as oatmeal (total amount is a variable I guess) to digest? I mean, like the total time before any amount of glycogen can be formed? I know it's an early first meal, just wondering how that works.

In general, is it the increased blood sugar level (result of a the meal itself) that gives the energy as opposed to the use of stored glycogen for the workout?

excellent question.

juggernaut · 03-21-2006, 03:27 PM

Quote:

Originally Posted by Emma-Leigh

Personally, the last place I drop carbs from a diet is pre-post training. Drop them from other times instead.

But whether or not you go back up to an entire cup of oats is up to you. You could simply take out the all-bran and leave it at that (although I would want more carbs in this meal if I where you).

If you didn't want to increase to a full cup then increase to 0.66 or 0.75 cups and see how that goes... Either that or add another form of carbs such as yoghurt or milk.

Doesnt milk contains fat which would slow down absorption?

Tom_B · 03-21-2006, 05:27 PM

Quote:

Originally Posted by juggernaut

Doesnt milk contains fat which would slow down absorption?

Skim milk

furion joe · 03-21-2006, 06:15 PM

Quote:

Originally Posted by Emma-Leigh

Digestion speed varies depending on a few things like what it is mixed with, what your digestive system is like, the type of oats you use.... Generally - if eaten on an empty stomach with nothing else - peak glucose levels are reached at about 30-45 minutes (see here )

Of course - adding things to this meal (protein etc) will alter the absorption rate. As would eating it on a non-empty stomach (eg: second or third meal of the day).

BUT - whether or not this would then go on to be stored as glycogen would depend on whether or not you needed the energy. As you would be lifting - your body would use the energy.

Yes. Generally (complete blanket statement that is not entirely correct but we will leave it at that as I am late for work!!

).

Understood, thanks for the reply.

furion joe · 03-21-2006, 06:44 PM

Quote:

Originally Posted by juggernaut

excellent question.

Cool, thanks. Your original question as well.

I was curious about the energy requirements for your early morning training session - how you respond to the pre-workout meal. Things like: is it enough food, too much, how fast do you receive energy, strength levels, etc, etc. Other variables come to mind, like quality of sleep, warm up, and such but that's a different topic.

Considering that it is such an early workout (I'd be draggin' my azz through the gym an hour after waking

); I was wondering if it would be beneficial for you to cut the whey in half and then double up on the oats (depending on type) and/or berries? I mean, you are in a carbohydrate-depleted state as it is and you would need the carbs/energy to power/fuel your workout. Then possibly, carbing up again afterwards (with protein of course), and then jacking up your protein and healthy fats throughout the rest of the day, while monitoring your carb intake?

Interesting scenario I guess, while cutting, I was just thinking about your statement of being sluggish at times. Comes with the territory I reckon. Good luck with it!

**CowPimp** · 03-22-2006, 09:09 PM

As an alternate suggestion to cutting out the all-bran, you could include some form of liquid which contains carbohydrates (Like juice). From what I understand, liquid substances are still digested pretty fast, even in the presence of other foods in the stomach. I've been using a combo of juice, oats, whey, and brewer's yeast for my pre-workout meal and it seems to do the trick.

juggernaut · 03-23-2006, 05:39 AM

actually, I tried this yesterday. I was late in getting into the gym (overslept) and threw down some instant oats, a cup of OJ and a scoop of whey. I had more energy than usual. I can normally my other breakfast on my non-workout days (only 2) and take this down on workout days. Sound good?

Gordo · 03-23-2006, 10:53 AM

Only thing I'd add (and do) is 1 or 2 cups of strong coffee

Scott17 · 03-23-2006, 11:11 AM

- Banana & Peanut Butter sandwich on whole wheat bread
- Protein shake ( 40g protein )
- Full glass of 100% Orange Juice

I porbably should add more to that...??

Emma-Leigh · 03-23-2006, 12:25 PM

More?? Depends on your size (and the size of a 'glass')... But I would certainly dump the fats and add a better carb....

Emma-Leigh · 03-23-2006, 12:27 PM

Hmmm... OJ I don't like - but if it works for you then it sounds fine (that is - as long as the BF keeps dropping then it is fine for your goals).

**CowPimp** · 03-23-2006, 12:56 PM

Quote:

Originally Posted by Emma-Leigh

Hmmm... OJ I don't like - but if it works for you then it sounds fine (that is - as long as the BF keeps dropping then it is fine for your goals).

You really think OJ is going to cause that much of an issue if you consume it right before a workout? I would think that is one of the better times to consume OJ: your blood sugar is low first thing in the morning and you need to get those glucose levels up before you get to the gym. As long as it is accompanied with a more streamlined source of energy (Oats in this case) to prevent a crash in blood sugar later in the workout I would think it's a great pre-workout item. It has worked well for me anyway, and I am NOT a morning person at all.

juggernaut · 03-23-2006, 01:08 PM

Emma, if not OJ then what? Apple ok?

katt · 03-23-2006, 01:13 PM

I mix yogurt & oats (jodi's suggestion) and eat half before I go workout, then mix some whey in with the remainder when I get back and finish the rest. And.. a cup of coffee, of course

Seems to work for me!

**CowPimp** · 03-23-2006, 01:51 PM

Quote:

Originally Posted by juggernaut

Emma, if not OJ then what? Apple ok?

I'm sure she would approve. Apples are uber low GI; lower than oats even.

Scott17 · 03-23-2006, 02:21 PM

Ok, so maybe i can try that oatmeal and yogurt thing to add onto my breakfast meal.

BTW, i'm 6', 171 lbs.

juggernaut · 03-23-2006, 02:59 PM

how about those flavored oatmeal packets? I thought the idea was to get higher glycemic carbs going, not "uber" (whatever the fu*k that is...) low

03-20-2006, 09:00 PM	#1
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	what to eat before morning workout? I'm in the gym an hour after I wake up. This is what I eat before going into the gym-I want to know if this is okay, as there are times when I feel rather sluggish. Mind you, I'm in the middle of a cutting cycle: 1/2 cup oats 1/2 cup all bran 1 spoon splenda 1 cup strawberries OR blueberries 40g whey CEE green tea extract I cant put too many simple sugars into my body because I tend to gain weight easily.

03-20-2006, 11:25 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	That looks like a pretty decent pre workout meal to me. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

03-21-2006, 12:28 PM	#9
Emma-Leigh Acting Normal... Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Doesn't look too bad but I would drop the all-bran. Too much fibre in this meal pre-workout would slow digestion meaning you would not have enough digested before you hit the gym to give you energy etc... ~

03-22-2006, 09:09 PM	#19
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	As an alternate suggestion to cutting out the all-bran, you could include some form of liquid which contains carbohydrates (Like juice). From what I understand, liquid substances are still digested pretty fast, even in the presence of other foods in the stomach. I've been using a combo of juice, oats, whey, and brewer's yeast for my pre-workout meal and it seems to do the trick. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

03-23-2006, 12:25 PM	#23
Emma-Leigh Acting Normal... Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	More?? Depends on your size (and the size of a 'glass')... But I would certainly dump the fats and add a better carb.... ~

03-20-2006, 09:19 PM	#3
vanessa5691 Registered User Join Date: Sep 2005 Posts: 81	yes thats what i wanted to know! some people think its best to not eat anything at all before a workout to burn fat more sufficiently, but whenever I do that I fell dizzy and light-headed after doing cardio. Im wondering if maybe a protein shake BEFORE working out in the AM is best...?

03-20-2006, 09:24 PM	#4
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	thats not really a lot of whey for my size.

03-20-2006, 09:25 PM	#5
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	I'm more interested in energy specific foods. I could always reduce the protein a bit and make up for it elsewhere in the day.

03-21-2006, 01:33 PM	#10
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	I was trying to drop the carbs. Should I stick with one full cup of oats?

03-23-2006, 05:39 AM	#20
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	actually, I tried this yesterday. I was late in getting into the gym (overslept) and threw down some instant oats, a cup of OJ and a scoop of whey. I had more energy than usual. I can normally my other breakfast on my non-workout days (only 2) and take this down on workout days. Sound good?

03-23-2006, 10:53 AM	#21
Gordo Registered User Join Date: Aug 2005 Location: O' Canada...stuck in the middle of you Posts: 1,076 Photos: 8	Only thing I'd add (and do) is 1 or 2 cups of strong coffee

03-23-2006, 11:11 AM	#22
Scott17 Registered User Join Date: Sep 2004 Location: Mass Posts: 242 Photos: 3	- Banana & Peanut Butter sandwich on whole wheat bread - Protein shake ( 40g protein ) - Full glass of 100% Orange Juice I porbably should add more to that...??

03-23-2006, 12:27 PM	#24
Emma-Leigh Acting Normal... Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Hmmm... OJ I don't like - but if it works for you then it sounds fine (that is - as long as the BF keeps dropping then it is fine for your goals). ~

03-23-2006, 01:08 PM	#26
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	Emma, if not OJ then what? Apple ok?

03-23-2006, 01:13 PM	#27
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	I mix yogurt & oats (jodi's suggestion) and eat half before I go workout, then mix some whey in with the remainder when I get back and finish the rest. And.. a cup of coffee, of course Seems to work for me!

03-23-2006, 02:21 PM	#29
Scott17 Registered User Join Date: Sep 2004 Location: Mass Posts: 242 Photos: 3	Ok, so maybe i can try that oatmeal and yogurt thing to add onto my breakfast meal. BTW, i'm 6', 171 lbs.

03-23-2006, 02:59 PM	#30
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	how about those flavored oatmeal packets? I thought the idea was to get higher glycemic carbs going, not "uber" (whatever the fu*k that is...) low

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