Sport Pre and Post workout

Sport Fitness
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I know this has been posted 425642 of times but I have a unique problem.

As I live in the Netherlands I have no idea of all the names some of you toss around. I'm not familiar with trademark [x] brand [y] and stuff. If anyone could tell me some simple things I could eat pre/post work-out (e.g. I once heard a banana was good vs. cramps). I don't know what is meant with 'high carb bars' and stuff. It's not a translation issue, I know what a high carb bar is but I don't have the foggiest where I could get one, I don't know any brands or so and internet ordering is out of the question.

Any help would be appreciated,

Thx in advance.
 
Don't worry about protein bars.

As long as you get solid nutrition, in pre and post workout , you will be fine.

Nothing wrong with a protein shake and a banana.
 
So I workout in the morning so I usually just drink a Whey Protein shake the first thing I wake up and then workout usually ~30 minutes later. Is this good enough meal for pre-workout? Should I add some fruit or whole wheat bread?
 
stingo said:
You could also make your own bars, so they can be whatever you want them to be.
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any recipes Stingo?

What do you eat just after a gym trip?

Last time I ate 4 slices of provolone, some raost beef, and a banana. But I still felt hungry. Remember I am new to the weight thing.
 
DKB said:
So I workout in the morning so I usually just drink a Whey Protein shake the first thing I wake up and then workout usually ~30 minutes later. Is this good enough meal for pre-workout? Should I add some fruit or whole wheat bread?
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DKB, everyone is different but for me, personally, if I'm lifting weights in the morning then I do enjoy a small amount of fast-acting carbs (some fruit or a very small amount of honey with my shake) before the workout. Just enough to normalize my blood-sugar levels.

However, if I'm doing only cardio in the mornings, I do not eat any carbs.
 
I eat oatmeal for breakfast, 1h30 later I eat 4 slices of bread with meat and something else (peanut butter for example). After an hour I take a multivitamin and go to the gym. Pre-workout I drink a fruit shake (strawberry + mango, orange juice base) and I'm not very sure what to eat next. Today I will be eating 2 slices of bread with salmon but I can't eat that every day. Tips for post-workout that are not protein shakes?
 
is oatmeal (almost 2 servings) with walnuts, blueberries, and a 1/4 serving of whey mixed in good enough for a morning preworkout meal?
 
mbarlow said:
DKB, everyone is different but for me, personally, if I'm lifting weights in the morning then I do enjoy a small amount of fast-acting carbs (some fruit or a very small amount of honey with my shake) before the workout. Just enough to normalize my blood-sugar levels.

However, if I'm doing only cardio in the mornings, I do not eat any carbs.
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Why don't you have any carbs before morning cardio if you DO have carbs before morning weight training ?
 
Wrangell said:
Why don't you have any carbs before morning cardio if you DO have carbs before morning weight training ?
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Some people believe by performing low intensity cardio on an empty stomach in the morning you are encouraging your body to burn fat stores instead of the carbs you just took in. I've had good success with this, search for "Fasted Cardio" for more information. Since when I'm lifting weights I'm trying to push as much iron as I can, and not doing it for fat loss, I think it is more important to keep my glucose levels stable, it helps with my energy. Hope this helps.
 
mbarlow said:
Some people believe by performing low intensity cardio on an empty stomach in the morning you are encouraging your body to burn fat stores instead of the carbs you just took in.
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And just as many ( if not more ) don't believe it IMO

Are you saying, for example....

A: You do a low intensity fasted run for 30 minutes ( and burn 300 calories each time ) in the morning 4 times a week for a month+++

B: You do a low intensity non-fasted run for 30 minutes ( and burn 300 calories each time ) in the morning 4 times a week for a month++++​

Are you suggesting that if you do A vs B for a couple of months...you'll lose more fat during that time doing A vs B ?

mbarlow said:
I've had good success with this, search for "Fasted Cardio" for more information. Since when I'm lifting weights I'm trying to push as much iron as I can, and not doing it for fat loss, I think it is more important to keep my glucose levels stable, it helps with my energy. Hope this helps.
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So, what you are saying is that unstable glucose levels ( low blood sugar ) stemming from fasted cardio are not an issue during a fasted morning run ?
 
sexanoe said:
is oatmeal (almost 2 servings) with walnuts, blueberries, and a 1/4 serving of whey mixed in good enough for a morning preworkout meal?
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Thats close to what I do. (1.5 servings of oatmeal, 2eggs + 2 egg whites, and one whole wheat sara lee toast. Also 10oz of orange juice). From this, I have seen great results. I may bump the carbs for the extra energy.
 
Try a protein shake within 30 minutes of finishing

Within 2 hours of finishing get something with a mix of carbs and protein, maybe salmon wraps for example. Do not go for a white floury wrap though. Or salmon in a wholemeal pitta bread for example.

I have some recipies I have gathered and I will try and post some. They are supposed to be good post workout.

Tonight I finished workout around 8pm so I've had a bit of steak and some steamed carrots and green beans
 
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