What/when do you eat before a workout?

[judders87]

Trying to up my workout energy and looking for ideal food before an hour session. I usually switch it up between aerobic and anaerobic day to day so if there are some recommendations that work for yall I'd be interested to try them out. TIA

 

[Coach Chris]

How's your overall nutrition?
Sleep?
Training volume and frequency?

There's no miracle carbohydrate that suddenly going to give you more energy.

 

[LCguy]

I usually eat berries and some jerky beforehand just because it's really quick to grab when I run home to change before heading to the gym. This is usually enough for me. If I cared more about it and was trying to be "optimal", I'd probably follow Jeff's advice here:

 

[judders87]

How's your overall nutrition?
Sleep?
Training volume and frequency?

There's no miracle carbohydrate that suddenly going to give you more energy.

I think my overall nutrition is pretty good. Don't normally eat junk food or empty calorie drinks. Make most of my food but don't track my calories per se. 7 hours of sleep normally feeling well rested. Usually 1 hour interval (sometimes 2) training 4-5 times a week. I'm fit enough to run a half marathon in about 2 hours. Some days just feel like I need more gas in the tank for the last 15 min. Could be hydration too since its been hotter... but just trying to simplify the routine a little and make sure I'm eating enough before starting. Should it be a target of grams of carbs based on body weight? Mixture of carbs/protein? My goal is to improve fitness not necessarily lose weight.

 

[Coach Chris]

Usually 1 hour interval (sometimes 2) training 4-5 times a week.

You're doing a 1-2 hour long interval sessions multiple times a week?
What kind of splits are you doing?
What modalities are you using?
What exactly is your performance goal?

As far as intra-workout fuel, you just need simple sugar. I would avoid any drinks that have a ton of other stuff in it.
Watered down juice works well.
I used to train a cyclist that did 400-600ml juice to 1 liter of water.

 

[Maverick1]

Sweet potato or peanut butter bread.
Protein powder.

 

[Hudsflywater]

I do Mountain Tough workouts when I get out bed in the morning, I just drink a glass of Mountain Ops Yeti, haven't run out of energy yet!

 

[Q_Sertorius]

Every morning, I make my coffee with 8 ounces of coffee, 8 ounces of milk, and a teaspoon of maple syrup. I generally drink that at 7:30-8:00 and workout from 9:00-11:00 (20 minute stretching/light weights/core, 30 minutes ergometer, 10 minutes cool down, 60 minutes moderate cardio or hill climbing). Then I have a yogurt after my workout. Then nothing else until dinner at 3:30 or 4:00. I find it basically impossible to do a hard workout once I have had a more substantial meal.


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“Keep on keepin’ on…”

 

[knale87]

I prefer to do my workouts fasted after a couple cups of coffee.

 

[K_pem]

I most often workout fasted but when I dont I go low fat, moderate carb and moderate proteins. Something that is relatively light on the gut and easy to digest 1-2 hours prior to lift of, you dont want a ton of volume/fat/fiber.

A great option is cream of rice with some protein powder added in. I also used to drink liquid egg whites paired with a moderately simple carb source like quick oats or granola type cereal (could be a bar even).

As far as intra workout you're really just looking for easily digestible sugars but if you wanted to go a little fancier snag some electrolytes, creatine and highly branched cluster dextrin.

 

[judders87]

You're doing a 1-2 hour long interval sessions multiple times a week?
What kind of splits are you doing?
What modalities are you using?
What exactly is your performance goal?

As far as intra-workout fuel, you just need simple sugar. I would avoid any drinks that have a ton of other stuff in it.
Watered down juice works well.
I used to train a cyclist that did 400-600ml juice to 1 liter of water.

Trying to do 2 strength training days and primarily cardio my others. I want to increase endurance capability so I've learned that I need to tone down my cardio which has helped with energy levels. Ideally the performance goal is to be able to hunt a whole week in the mountains and feel great... maybe eventually run a marathon. Someone suggested gels so I might try those out but juice with water sounds good too.

 

[TradLife406]

Sour patch kids, gummie bears or Welch's fruit snacks. And sarms lol


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[Burch]

A healthy dollop of natural peanut butter. Slow burning carb that will stick to you for a while

 

[K_pem]

A healthy dollop of natural peanut butter. Slow burning carb that will stick to you for a while

Are you saying peanut butter is a slow burning carb?

 

[*zap*]

Dark chocolate covered espresso beans for pre workout , works for me. Morning swim and farmers carries is fasted, liquid coffee only.

 

[Maxhunter]

I drink a glass of water and eat a banana. Sometimes I do peanut butter also. Has worked for me.

 

[Burch]

No Sir,I fat fingered it. A healthy sized dollop of PB or some type of slow burning carb.

 

[dylanvb]

I am a morning lifter but a banana and 400 mg of caffeine in my pre-workout give me plenty of energy for my 2 hour sessions

 

[InkedElkSlayer]

Wake up around 0430.
Drink 20oz water w/ 1/2tsp salt and a H2 tab.
Take a shit.
30g Whey.
Drink a cup of coffee with half and half, cinnamon and nutmeg while I stretch, roll out and do some mobility work for 15-20min.
Then workout. I usually have my creatine hcl and LMNT or Drip Drop during PT.

 

[Fowl Play]

I have to work out in the morning to remain consistent, if I wait till the afternoon/night something invariably comes up. So for me, my pre-workout food is a piece of white bread, 2 eggs, and a black cup of coffee. Or 1 egg and some avocado, etc. Workout 1 to 2 hours after eating. A good mix of carbs, protein, and fat -- seems to keep me feeling pretty energized through intense workouts.

When I drop the white bread (simple carbs) I notice a decline in my energy level, especially if I do cardio. If I drop the others I tend to fall off sooner.