Sport Before Work Out Food or Drink

Sport Fitness
B

BTNewGuy

0
So, as I am reading through most of the posts, the Nutrition 101 really made me feel like a newbie. Anywho, I am definatly someone who does not feel like they have alot of energy in the gym during a work out.
So I see in the "nutrition 101" that there is a suggestion of drinking Protein and Dextrose before your work out to "bust your body down".
Well my goal is to stay the same weight, (205lbs), not necissarily bcome bigger, and convert the fat that I have to either muscle, or just tone it down. I am not fat, but I am definatly not tone. Which I am looking to change. I want to see the six pack underneath all of my "inculation" as I would call it. But I need that boost in the gym.
On that note. Would Protein and Dextrose give me that boost without having me put on weight? Would there be a better thing to do to make sure that I can have a good energy level during work outs?

I know I am going to have to change around my diet a little bit, but I eat pretty well. Could eat a little better which will be changing shortly.

Thanks for any help.
 
If your goal is to see a six pack...you have work to do :p

You need to cut weight and lower bf% as much as possible through a calorie deficit diet and cardio.

You can't "convert" fat to muscles...common misconception.

I eat a banana sometimes before a workout - plenty of energy from that.

What kind of food do you take at the moment?

Do you have any workout routines that you made for yourself?
 
OK, so typical food intake.
Breakfast: might be bad might now be but I normally eat a bowl or rasin bran.
Snack: Sometimes fruit, sometimes peanuts
Lunch: most normally a salad that I have cut myself with close to no dressing
snack: sometimes a pretzel or something to that nature.
Work out: Normally try to run every day. ( which means I only actually run about 3-4 days out of the week) and then I try to stagger lifting with weights. Which means that I leift mon wed and fri, and then on sat and sunday I try to do some resistance training if I don't take a day off.
Dinner: after work out, pretty consistently eating beef, chicken and potatoes, or something to that nature. Normally staying away from eating pizza and food sas such.

I don't eat extreemly well, I give in to eating candy once in a while as well as say missing cereal and maybe eating poptarts in place ot it once in a while.
I normally keep a work out routine for about a month and then switch it up a little bit by either changing when I do the exercises or taking some out and adding others. This is kind of all of it in a nushell.
 
BTNewGuy said:
OK, so typical food intake.
Breakfast: might be bad might now be but I normally eat a bowl or rasin bran.
Snack: Sometimes fruit, sometimes peanuts
Lunch: most normally a salad that I have cut myself with close to no dressing
snack: sometimes a pretzel or something to that nature.
Work out: Normally try to run every day. ( which means I only actually run about 3-4 days out of the week) and then I try to stagger lifting with weights. Which means that I leift mon wed and fri, and then on sat and sunday I try to do some resistance training if I don't take a day off.
Dinner: after work out, pretty consistently eating beef, chicken and potatoes, or something to that nature. Normally staying away from eating pizza and food sas such.

I don't eat extreemly well, I give in to eating candy once in a while as well as say missing cereal and maybe eating poptarts in place ot it once in a while.
I normally keep a work out routine for about a month and then switch it up a little bit by either changing when I do the exercises or taking some out and adding others. This is kind of all of it in a nushell.
Click to expand...
Dude, where is the protein in your diet? Based on your sample diet, I would say you're only getting about 50-60g of protein (if that), when you need at least 200g! If are seeking "muscle tone", you are going to have to up the protein significantly. Read the sticky again and find out how many calories you need to maintain your weight. If you want a six-pack (i.e. muscle definition), you'll have to go through a cutting phase at some point, no two ways about it. But whether you're bulking OR cutting, protein is crucial to feed/preserve the muscle you have.

You also mentioned too many "simple carbs." Raisin bran (with the added sugars), pop tarts, pretzels, potatoes... Think about exchanging these for oats, 100% whole-wheat bread, fibrous vegetables, etc. For breakfast, raisin bran is okay but not the best. If you must, eat it with skim milk and think about adding some flax seed. But you really need a protein source as well, like eggs or low-fat dairy. Maybe an omelet or some low-fat cottage cheese with fruit? For lunch, does your salad typically include a protein source? It should! Think about adding chicken, turkey, egg whites, etc. Swap the pretzel snack for some tuna or even a whey protein shake. Pop-tarts are a huge no-no, except for one part of the day: post-workout. If you're going to overload on simple carbs, do it after weight training. Beef and chicken are great staple foods for dinner. Overall, you need much more protein and many more complex carbs (i.e. whole grains and vegetables).

It sounds like you're off to a good start. With a few adjustments to your diet I think you'll see positive results rather quickly. Give us more info if you want critique on your workout routine; I'm sure the guys would be willing to help!

To answer your original question, proper pre and post workout nutrition will not automatically make you gain weight. It will help you build/preserve muscle. A general rule is to drink 20g of protein pre-workout (plus some complex carbs for energy) and 20-40g post-workout (plus some simple carbs to replinish glycogen levels). Whey protein is your new best friend!
 
Last edited:
all i see in your diet is "processed carb, processed carb, small veggie serving, processed carb, finally some meat, and processed carb"

WAY too many carbs...way too many processed/refined carbs, not enough veggies, and way too little protein.

definitely need better carb choices, fewer carbs, a lot more protein (every time you eat, there should be 20-50g of protein), and more veggies.
 
Hey thanks a lot guys tons of Awesome information.
So to start out I have went out and bought some Protein, (whey). So I am going to try to make it so that instead of some of those processed carbs, I will substitute it with a protein mixed drink. This will hopefully get rid of a lot of the carb intake.
Now drinking the Whey, this will get me about 20 grams per serving I mean I am planing on doubling the mixture so that I get around 40 and just take my time drinking it. Can anyone suggest some foods that I could eat in the meantime that are high in protein? And relatively healthy? From what I have been researching it is not that easy to find such. Also, I would like to not be buying a huge container of Whey every three weeks.
By the way thanks for all of the info again.
 
BTNewGuy said:
Hey thanks a lot guys tons of Awesome information.
So to start out I have went out and bought some Protein, (whey). So I am going to try to make it so that instead of some of those processed carbs, I will substitute it with a protein mixed drink. This will hopefully get rid of a lot of the carb intake.
Now drinking the Whey, this will get me about 20 grams per serving I mean I am planing on doubling the mixture so that I get around 40 and just take my time drinking it. Can anyone suggest some foods that I could eat in the meantime that are high in protein? And relatively healthy? From what I have been researching it is not that easy to find such. Also, I would like to not be buying a huge container of Whey every three weeks.
By the way thanks for all of the info again.
Click to expand...
Not easy to find?! Let me ask, where in the world have you been researching? :p

Protein suggestions:
-Lean ground beef
-Top sirloin steak
-Flank steak
-Salmon
-Tilapia
-Halibut
-Tuna
-Chicken (skinless)
-Turkey
-Eggs whites

Those are just some to get you started.
 
Hey guys. Two questions:

How often are you supposed to eat?
How late should your last meal be?

thanks,
polish
 
2 answers:

As often as you can, really. Some work best with the 3 a day meal arrangement, others go as high as 6-8. Whatever works for you is what's "best", just so long as you are getting the right number of calories, and the right macros (protein, carb, fat)

Time of night has nothing to do with anything. If you are alotted 3,000 calories in a day, you've already had say 2,800, and you eat a 500 calorie meal, that's going over and you don't really want to do that. If you have eaten just 2,200 calories, and you have a 800 calorie meal, you will be right at 3,000 for the day, and it's all good. With that said, you probably don't want to gorge on too many carbs, unless of course you workout in the nighttime.
 
You must log in or register to reply here.
Back
Top