When To Eat Before/After Exercising
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What is the best thing to eat before exercising for energy and endurance? You need quality carbs, lean protein, heart healthy fats, and fluids. Your muscles rely on carbohydrate foods like.Ideally, a person should eat a meal rich in complex carbohydrates and protein around 2–3 hours before exercising.
Waiting a few hours after.Ideally, “You want to eat one healthy meal about 1 to 3 hours before exercise that has carbs, fat, and protein,” says St. Pierre, adding that the timing window is something that you can.That said, everyone tolerates caffeine differently, so always listen to your body. If you don’t have any health issues, you can try consuming a cup of coffee or green tea 15 to 30 minutes prior to exercise; research has shown that the caffeine can enhance athletic performance.
Training athletes are advised to eat between 1 and 4 grams of carbohydrate per kilogram of body weight (or, 0.5 grams of carbohydrate per pound of body weight), one to four hours before exercising. The reason for the range is that it depends on how soon you’re going to exercise after eating.Eat these at least three to four hours before exercising.
Small meals or snacks. Eat these about one to three hours before exercising. Eating too much before you exercise.
While the importance of eating before a workout may vary based on the situation, most scientists agree that it’s beneficial to eat after exercise. Research shows that.So as a general rule, you need to ask yourself whether you will feel better if you eat something before or after a workout. “If you are eating something before a workout, I.“What and when you eat before exercise can make a big difference to your performance and recovery,” says Brian St. Pierre, Director of Nutrition for Precision Nutrition, “In the three hours before your workout, you’ll want to eat something that helps you sustain energy, boost performance, hydrate, preserve muscle mass, and speed up.As with the other workouts, Mullins advises eating at least 60 minutes before the workout, and warns that some people may need to consume their pre-workout snack slightly earlieraround 90 minutes.
Aim for 10 grams of protein within 30 minutes of strenuous exercise, and another 10 within two hours after that. Detroyer suggests bringing a.What to Eat and When If you choose to eat before working out first thing in the morning, aim for an easily digestible type of carbohydrate and a small amount of protein about 30 to 60 minutes.
If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana. “The key is to consume easily digested carbohydrates, so you don’t feel sluggish,” Platt said. During: Make a Pit Stop.Should You Eat Before a Workout?
Short answer: Yes. If you have a few more minutes to spare to actually read into the nitty-gritty of pre-workout consumption, check it out: According to Brooklyn-based registered dietician Shana Minei Spence (better known as the wildly-positive, anti-dietician dietitian, @thenutritiontea, on Instagram), whether or not you should eat before a workout depends on.That’s because eating before your workout ensures that your insulin, amino acid, and glucose levels are still going to be high several hours after the workout. Most mixed meals will keep your insulin levels high enough to stop protein breakdown for 4-6 hours.
A 45-gram dose of whey protein will do the same for about two hours.
List of related literature:
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Advanced Sports Nutrition |
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| from The Perfect 10 Diet: 10 Key Hormones That Hold the Secret to Losing Weight and Feeling Great-Fast! |
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| from The Athlete’s Guide to Diabetes |
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| from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer |
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| from Power Eating-4th Edition |
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| from Discovering Nutrition |
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| from Glycemic Index Diet For Dummies |
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| from 100 Questions and Answers about Sports Nutrition & Exercise |
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| from Exercise Physiology: Nutrition, Energy, and Human Performance |
84 comments
Hello sir, please advise for morning legs workout food before and after
Sir, Please tell the pre workout diet for muscle gain and fat loss for pure vegetarians who do not consume eggs..
Also I’m not taking any supplement..
Weight loss to ho gya mam but jo pet ki skin he wo latak gyi ab usko kaise thik kre…plese kuch bataye
By doing work out in the evening how long time should we take for dinner
Mam i do yoga after workout with 5-10 mins. gap in evening,is this right schedule or should i change,plzzz reply mam
Can I walk after meal?
After lunch I walk for 30 min slowly.
Is it okay?
Plz provide video on best sleeping position for lose of belly fat thigh fat
Thanx mam your video is very informative ma’am Pls tell me the diet plan to lose weight.my weight is 97kg also iam having diabetes nd thyroid problem. my age is 35 Pls mam suggest me diet plan to lose weight. It is very difficult to lose weight Pls help me
i didnt get if we should eat before6 or after? and how much space should we have between eating and exercise? can i drink some water before exercise and eat food after that for morning and for an exercise about an hour long?
maam ek request thi apse please app ek video omega 3 pe jarur bnaiye please maam pta nai ap dekh v rahi hogi yaa nai but please maam
Thanks alot mam….
U answered all my questions may ALLAH bless u��������
Good info but unfortunately I can’t work out in the morning. As a result of an illness and some of the meds used to treat that illness, I often need several hours before my body and mind “wake up.”
This is such an important topic.Thanks for making this video.
Can you let me know after workout how long we have to wait to get meals?
hey,what would you recommend post-workout if your dermatologist says you can’t have any kind of protein shake?
much love to you & Carli♥
Thanks a lot mam for this informative video….. lots of love n respect to you mam ��
V nice information mem m is topic p bhot hi cunfuz thi.. Thank-you so much mem
In reality, eating the suitable food is one of the most important key element that will allow you to get rid of diabetes.
Rule of thumb
Cardio exercise empty stomach best
Muscle training after meal
If you don’t have the money for whey protein. Is there any kind of food that works like it that doesn’t cost a whole lot.
can I start exercise at morning taking enough water? we do it. please reply.
The Fitness “Guru”+ the almost perfect “Man” = GURU MANN
#Respect ya bhaii..
You are an asset to the word “Indian Man”
When intermittent fasting can we start our walking sessiion in the morning.
If eating window starts at 11 am.
Please answer.. Why my chest is getting soft and look like somebody pull my chest from left and right? I used to have a ripped chest and so nice looking
Thanks bro I liked it and try not to talk so fast man anywho thanks man stay fit!
Eat carbs two hours before exercise and eat protein right after exercise
where do i find fresh kale in the spring and summer? i live in the netherlands
Kim Kardashian starts her workout at 6AM with empty stomach, without having any breakfast.
Can we do yoga just after exercising (I’m doing for height increase )??
Ma’aaaaaaam thanks a lot for Refreshing tips.
You look great ❤
Mam Mai to empty stomach acv leti hu uske bad work out krti hu to ye bi glt h Kya plzzzz reply
With summer here What can you recommend for healthy snacks on road trips?
This video about what to eat before my workout was great! I learned a lot new things and definitely recommend checking it out.
Not bad but I would like a specific time frame for before u start working out to eat how long before it only had the after np
Inttermitten fasting mai mera window 12 se suru hota hai to mai morning 7 to 8 k bich mai exercise karti hu to chalega
Thankyou so much Muje lga phly workout Pher Kuch Khana cahiye ��♀️ or Mny 6 din phly strt kea Han Or m Bukha pet krti th��
@foodfitnessfun thanks for sharing this.
Please share which cocoa powder you used
Mam migrane walo ke liye kuch diet chart btayn as we r adviced to eat aftr evry2 hr… N even at night befr sleepin
Mam meh na ghr meh cardio n abb workout krte hu ky meh oziva supplement le saktu ya nhi plz rlpy mam
Can we have 2 dates soaked almonds before doing yoga in the morning with milk? Pls clarify
Can you do a video on intermittent fasting? If it’s good or bad? There is so much talk of this new lifestyle and I am curious how you feel about this?
Hello mam plz teach how to calculate calories burned by exercise… Share formulas
Thank you so much for this video it was a lot of help but can you please please plzzzzz also give us tips on snacks we should eat before and after. Maybe share with us the things you eat before and after workout..plz����
Can we do exercise at 6 in evening if we had our lunch at 3.00 3.30 in afternoon..
I’m hooked to your channel! TONS of great advise!!! I think I look forward to your videos, over Carli’s now! �� Lol Don’t tell her!!!
Hey I just started recently working out and eating well. I wanted to know what do you do when you finished working out, had your post workout meal, its getting closer to bedtime and your starving. Is it ok to eat and if so, what types of foods can I eat as a late night snack. Thanks:-)
Hi guys my name is Faiz I have been working out quite long I also recommend this drink for everyone name green juice it has all super foods try it I have a monthly plan here is the link http://maetrimal.com/2atZ
I can’t believe I just watched a video that I kind of already knew the answer to.
Basically, eating before helps with longer duration, which makes sense cuz your body can only take so much of those stored fatty acids before running into overdrive.
It’s good to eat before working out it builds more muscle and gives you more Energy just make sure to drink water with it hope that helps
Plz mam it’s a request plz reply… I’m having a baby and I can’t workout in the morning so can I do workout one hour later my breakfast plz plz plz plz do reply mam
Good tips. I’m going to try both methods over the next few weeks, see which I prefer
Hii Mam, do you provide diet chart assistance for individuals
Such great advice….u come across as sincere and humble….I will absolutely stay tuned! XXX
Make a video to review glutathione…it must be an honest opinion not that sponsered one.
Ah i will eat at 7pm then 8:15pm i do workout, this is ok or not please help. Tnx!
I have only 5 to 10 min gap after get up before exercise plz tell me
Lemon with honey warm water le sakte hain ya after the workout empty stomach…
Meri age 50 sla hai bchpan s yoga karti hu��subha udh k warm water pine k bad kitne time k bad yoga karna chhaiye qui k house wife Hu, meri subah 7 baje hoti hai 8,30 ka time mere pas hai bas me ghar ka kam to me kaise karu
Excellent advice! I will be incorporating this into my routine! Thank you so much for taking the time to do these videos!
Mai evening me jim karta hu..1 hour phle mai 2 egg with 1 egg consume karta hu and 20 minutes phle black coffee leta hu..kya ye sahi hai…plz suggest..and mjhe apna weight reduce karna hai..
Other people warned me not to have exercise or workout after eating they say it can cause malfunction of my appendix is it true??
If u want to eat before workout..
It’s ok but after you eat make sure to wait and rest first before you proceed to workout.
Thanks for sharing.iam waiting for this info from a long time.
Can i take lemon honey warm water 30 minutes before workout(40 minutes) in the morning?? Plz rply
Hello I wanted to ask that I really have to give up on potatoes to loose tummy fat.
Mam mai daily evening one hour simple walk then i star exercise.am I doing right??
I love that you mentioned steel cut oats and quinoa! These stay by my stove for daily use…love these amazing foods!!
Short answer: it don’t matter. Just exercise and eat or eat and exercise ��
waaaaaah blah blah blahhh.. you have slang so make sure you pronounce it slowly so we all understand.. so fast.. hahaha
summary.. it doesnt matter whether you eat before work out or not.. you gotto eat protein afterwards
In few words:
we are all different
if you want to eat then workout, wait a bit so you don’t get nauseas.
If you work out then eat that’s fine too.
Just keep up a healthy diet that is balanced and avoid all kinds of fast food, sugar, soda and saturated fats.
Drink lots of water and be happy ��
i ate before and after a workout too:) today i completed 57 hours inside the gym:)
I love the last sentence, like it’s obvious, but sometimes myself included waste too much time thinking about these details when the important thing is actually going to the gym:)
U r giving a man look in your thumb nail picture on title.rather than a woman.
So do excercise or intake diet plan as you hvnt lost your women look
thanks for the great tips brett…can u please do a video on good carbs n bad carbs?
This is a very good and informative tutorial about what to eat before workout in the morning. I will try to follow your tips and also share to my friends. Thanks for sharing.
The conclusions of the study “The myths surrounding pre-exercise carbohydrate feeding.” are kind of confusing: “It can be concluded that advice to avoid carbohydrate feeding in the hour before exercise is unfounded. Nevertheless athletes may develop symptoms similar to those of hypoglycaemia, even though they are rarely linked to actual low glucose concentrations.” Not sure if pre-exercise carbs are good or bad.
Are people really this stupid that they benefit from these vids?
Learn to listen to your body and follow what it needs. Youll find you go deep spiritual too
Why can’t all YouTube channels get straight to the point likes you?
Your body uses the stored energy even if you eat before exercise. It takes a couple of hours for your body to digest and process what you have put into it. So therefore it has no effect on anything. Eat or not, there is no difference.
But if you don’t eat for a long duration and exercise, then it could have negative side effects on your body.
I would recommend eating before or right after an exercise. Prolonged fasting & exercise together can be damaging to your health.
Sincerely,
An internet doctor ��
Would jst eating oatmeal for breakfast and working 3 to 4 hours work?
I really like the videos Brett makes! I learned a long time ago, that protein builds muscle tissue. So u have to think about your body as a very complicated scientific experiment. Complex carbs/ fast burning, that give you energy during your workout. Then slow burning after your workout, along with a heavy amount of protein, (recommended 1 gram per pond of bodyweight throughout the course of your day) After your workout you want the body focusing on burning the carbs, and utilize the protein to sustain muscle density, if not inhibit muscle growth. If you run out of carbs to burn after your workout, your body will burn your protein. If you run out of protein, your body will cannibalize your muscle tissue, as well result in other negative effects. A protein shake or protein supplement is most beneficial in any diet ”after” your workout, because it is packed with things your body will dispose of if you overload without many adverse effects.
Kya sir hum After worout immediately chicken kha sakte hain..
I sub u and there are so many people for describing on this particular topic but i feel u are saying Right and it stiriks my heart…