Pre-workout food

xuerebx · 02-11-2009, 07:40 AM

What would you suggest for a pre workout food, something which will give you enough energy to lift? I realised that although I make sure I eat something big/decent after working out, my pre workout food is ridiculous, sometimes something as small as a banana... It's because I'm pressed with time so I don't have time to eat before, but I'm ready to make some sacrifices so I'll be able to eat something before working out. And what would that food be?

thriveCanada · 02-11-2009, 08:18 AM

I eat any of the following:

1/3 pack brown rice pasta - 136g carbs
2 cups oats (measured pre-cooked) - 140g carbs
2 cups cooked brown rice (measured post cooked) - 100g carbs
Sweet potatoes - 41g carb/200g weight

If you don't have time like you said, you can blend the oats into something and drink it real fast, or you can prepare a few servings of mashed potatoes ahead of time.

LiftinKB · 02-11-2009, 08:21 AM

Solid food about 1.5 hours away that include protein and complex carbs....

You can also just go with the protein shake and some complex carbs about 45mins to an hour out.

Apple with some PB 45-30out

not all of these..... pick 1 or 2 ..... I usually go with the food, but on Fridays my gym time is at 9am... so ill do the protein shake and oatmeal at about 8am

sunngodd · 02-11-2009, 08:45 AM

If you're short on time, a protien shake and oats would be easy

xuerebx · 02-11-2009, 09:51 AM

Thank you for the replies. I guess I'll be taking a shake an hour before working out, and might include a bowl of oats or a couple of slices of brown bread, certainly got enough time for that.

neekz0r · 02-11-2009, 10:07 AM

Well, I don't typically have an hour before I go work out, since I go from work to bjj training. With that in mind, I need something light, quick, and energy boosting. So, I've found what works for me (when I'm cutting, anyway) is 1 scoop whey, and about 70 grams of honey mixed in with water. It's not exactly the best tasting stuff, but it gives me quick energy, is easily digested (so I don't puke when I'm doing conditioning training), and is very quick to make.

I'm open for other suggestions too, if anyone has any.

xuerebx · 02-11-2009, 10:24 AM

Why do you choose to add honey? I've heard of other mixtures, but never honey. Might try it out though if honey has certain beenficial properties.

neekz0r · 02-11-2009, 10:35 AM

Quote:

Originally Posted by xuerebx

Why do you choose to add honey? I've heard of other mixtures, but never honey. Might try it out though if honey has certain beenficial properties.

It's pretty much 100% carb, it's light, it's very nutritious, it's GI is midrange (if you are big believer in GI), and it tastes pretty good. 70 grams is about 200 calories. Oh, and as an aside, my whey powder is nearly 100% protein.

thriveCanada · 02-11-2009, 10:38 AM

You NEED carbs before you work out. Don't skip them, or you'll crash.

You also want something with low GI carbs. Honey is good for afterwards when your body needs a quick easy source of energy. If you don't have time for any of these, then try mixing your shake with 2 cups of brown rice milk instead of water. This will give you 50 grams of carbs.

neekz0r · 02-11-2009, 10:43 AM

Quote:

Originally Posted by thriveCanada

You NEED carbs before you work out. Don't skip them, or you'll crash.

You also want something with low GI carbs. Honey is good for afterwards when your body needs a quick easy source of energy. If you don't have time for any of these, then try mixing your shake with 2 cups of brown rice milk instead of water. This will give you 50 grams of carbs.

Actually, honey is fairly low on GI. I know it would SEEM high, since it tastes sweet, but..

Glycemic Index: 55
Glycemic Index Rating: Low

--source

I'll check out the brown rice milk. Sounds interesting.

Brown rice, (I couldn't find brown rice milk) has this:

Food: Brown Rice (cooked)
Glycemic Index: 50
Glycemic Index Rating: Low

--source
So it's about equiv of honey.

thriveCanada · 02-11-2009, 10:52 AM

You're right. I don't know how I missed that one. Well....looks like I'm going to enjoy some honey.

Actually I realized my reference for GI carbs is missing honey. Some reference that is.

Brown Rice Milk is found in the organic section of grocery stores. It's essentially long grain brown rice in liquid form with some other nutrients added in. Ryza makes some.

neekz0r · 02-11-2009, 11:19 AM

Quote:

Originally Posted by thriveCanada

You're right. I don't know how I missed that one.

It's a very easy mistake to make; one of those "Wow, this stuff tastes so good it can't be good/low gi/etc".

Of course, stock up while you can since honey likely won't be available in 10 or 15 years unless they find out what's destroying the bee colonies.

xuerebx · 02-13-2009, 09:19 AM

So, from your suggestions, I downed one glass of ~75g of honey, and one glass of protein shake (skimmed milk). Really not the best of tastes, my tummy feels like it's gonna explode. I hope it goes down in the next hour, I'm going to work out by then.

Cronos1247 · 02-13-2009, 09:48 AM

GI is a useless system to go by.

I love 2 scoops of whey and a cup of oats, cook the oats then stir in the whey, add some splenda & cinnamon, delicious. Just tried the Cafe Mocha flavor whey in it, awesome.

xuerebx · 02-13-2009, 09:49 AM

Explain why mate.

Cronos1247 · 02-13-2009, 10:01 AM

The study that based the placing of GI levels on carbohydrates was taken off of overnight fasted subjects, using an isolated carb feeding, which probably doesn't fit most of scenarios whenever we're having our pre-workout meal (or any for that matter). So it it doesn't take into account the digestions/absorption rate of previously taken in meals that will alter the GI levels and insulin response of your foods.

They've done some tests on low gi and high gi diets, there were no differences in the outcome in both experiments too. Personally I just like to choose the most natural source of carbohydrates, minimally refined without any macronutrients taken from it. Oats, potatoes, etc.

*I'm not trying to be all high and mighty or anything and say I'm right and the GI and whoever goes by it is wrong or anything like that, if your getting results doing what your doing I say keep going with it, I just think people shouldn't stress too much over the GI of foods. Who likes eating foods they don't like!

neekz0r · 02-13-2009, 10:04 AM

Quote:

Originally Posted by xuerebx

So, from your suggestions, I downed one glass of ~75g of honey, and one glass of protein shake (skimmed milk). Really not the best of tastes, my tummy feels like it's gonna explode. I hope it goes down in the next hour, I'm going to work out by then.

Ugh, if the taste doesn't suite you, I wouldn't bother. It's not like it's a miracle Pre-work out shake that'll increase your gains by 300%!

Quote:

Originally Posted by xuerebx

Explain why mate.

Because GI measurments are done in such a way as complete isolation. That is to say, it takes no other food into account into account. It also doesn't really take our bodies differing digestion rates, other misc things.

Some people swear by it, others regard it as bro-science.

ShayThor1989 · 02-13-2009, 10:07 AM

Would a banana suffice for pre-workout? My post-workout is whey, oats and an apple.

Cronos1247 · 02-13-2009, 10:08 AM

Quote:

Originally Posted by neekz0r

Because GI measurments are done in such a way as complete isolation. That is to say, it takes no other food into account into account. It also doesn't really take our bodies differing digestion rates, other misc things.

Some people swear by it, others regard it as bro-science.

yesssireee

xuerebx · 02-13-2009, 10:09 AM

I see. Well my stomach's fine now, so I can go work out. I'll do some research later on this stuff.

Cronos1247 · 02-13-2009, 10:10 AM

Quote:

Originally Posted by ShayThor1989

Would a banana suffice for pre-workout? My post-workout is whey, oats and an apple.

Just a banana? I'd add some more carbs and some sort of protein there. The better constructed your pre-workout meal is, the more intensity you can give in the gym. Unless it's hard on your stomach? Aim for .25g of carbs & protein per pound of body weight (actually going by target body weight is a better approach, given that your tbw is within 10% of your current).

neekz0r · 02-13-2009, 10:11 AM

Quote:

Originally Posted by ShayThor1989

Would a banana suffice for pre-workout? My post-workout is whey, oats and an apple.

I did a banana for a while, it works but I'd toss in some protein. The only reason why I do a shake is because I've found that if I eat too heavy, my training tends to be sluggish. Note that I train bjj, so I need explosiveness and what not. If you are just lifting, I'd do whatever works the best for you.