Pre Workout/Post Workout Help!!

[Leigh29]

I am wondering what sort of thing I should be eating before my workouts in the evening, I generally work out around 7 p.m. Also what should I be consuming after my workout?

I find that I am extremely sore after my workouts,mostly the next 48 hours are terrible, can barely walk...LOL...anyone have suggestions on what to do? besides stretching it out and hot bath? I currently don't take any supplements but am open to any ideas.

Your help is appreciated

[LiftingIsLife]

i cant tell you what YOU should eat, but i will tell you what i consume...

45 mins prior to workout: bowl of oatmeal with choc-protein powder mixed in

within 30 mins post workout: glass of gatorade with 1 or 2 cans of tuna
and, occassionally, a banana

during my 60-75 minute workout, i drink LOTS of water


best,
~lifer

[reesemortensen]

This is how i eat my post workout meals:

If i have to consume for example 85 grams carbs post workout, i do it like this:

Immediately after workout: 25 grams simple sugar like dextrose and some protein
30 min later: 20 grams simple sugar like dextrose, and just a lil more protein, like 5-10 grams
30 min later: 15 grams medium acting carbs like rice cakes with a lil more protein
60 min later: 25 grams slow acting carbs like veggies with 20 grams protein.

:-) Hope this helps.

Reese

[Luvdogs]

I work out in the morning. Here's what I do:

Pre: 1/4 c oats cooked in 1/2 c water, then add 16 grams (weight measure) ON choc protein powder and 1/2 small banana

Post: 1/4 c soy milk, 1/4 c water, 5 gr BCAA's, 16 gr choc protein powder, All One (powdered vit/min supplement). I shake it all up and chug. If I didn't have the choc pp in there, I would gag! The All One and BCAA taste horrible.

Then after shower a real breakfast of usually oats, blueberries, soy milk and some egg whites or protein powder mixed in the oats after cooking.

[MuscleMom]

I am wondering what sort of thing I should be eating before my workouts in the evening, I generally work out around 7 p.m. Also what should I be consuming after my workout?

I find that I am extremely sore after my workouts,mostly the next 48 hours are terrible, can barely walk...LOL...anyone have suggestions on what to do? besides stretching it out and hot bath? I currently don't take any supplements but am open to any ideas.

Your help is appreciated

I find that when I take glutamine it helps with the soreness.

[BlondeAmazon]

Im a morning workout person but after years of trial and error this is what works best for me:

out of bed at 4:15- bowl of Sturms oatmeal and a whey based protien drink with creatine and glutamine

Gym at 5 am weights 45-60 min - cardio 30-60 min (depending on the day)

immediatly after cardio I drink a whey based protien drink with creatine/glutamine and take amino acids and CLA.

I often lift to failure and although yes, I have sore days, most of it is not unbearable and more of a stretchy feeling. When I go off the creatine and glutamine I notice a significant amount of change in my soreness and it gets much worse.

my 2 cents

[AmyJ]

I am wondering what sort of thing I should be eating before my workouts in the evening, I generally work out around 7 p.m. Also what should I be consuming after my workout?

I find that I am extremely sore after my workouts,mostly the next 48 hours are terrible, can barely walk...LOL...anyone have suggestions on what to do? besides stretching it out and hot bath? I currently don't take any supplements but am open to any ideas.

Your help is appreciated

You've gotten a lot of good advice already. Whey and oats are an excellent choice pre-workout. I blend oats into a water and whey shake and drink it right before I leave my house for the gym. For post-workout nutrition, I'd advise you to read this thread:

http://forum.bodybuilding.com/showthread.php?t=272067