When to eat

[sjhenry1075]

Hey everyone, new user here and my first time posting. I'm an older guy (46) and I have just gotten back into working out. I workout three times a week and do full body workouts each day.

My question is in regards to nutrition. I do lots of meal prepping and I eat clean about 95% of the time. My question is in regards to when I should eat. Due to circumstances out of my control (kids, job, wife) I workout extremely early in the morning, I'm usually there by 4:30. I always eat as soon as I get home, but should I eat something prior to working out? If so, what should I eat and when?

Thanks in advance for any responses!

[SuffolkPunch]

When is not that important... Total daily nutrients are much more important. You could train completely fasted if you want.

Only the timing of protein in the context of 1 day is potentially important, it's best to spread your protein feedings to about 4 or 5 widely spaced points through the day.

For example:

- [morning workout]
- breakfast and protein shake
- lunch
- dinner
- pre bed protein shake mixed with greek yogurt

In terms of appetite management, if you are dieting, keeping regular mealtimes is an advantage because your hormones (ghrelin) become entrained to expect food at those times and you should be less hungry at other times.

[coachcalande]

I also lift in the early am- i lift fueled by coffee and feed immediately afterwards

On weekends I lift a few hours later so eat before.


For me, five meals a day is perfect

[EliKoehn]

Hey, I don't consider 46 old!

By inclination, I tend to prefer eating one small/medium meal, and then a big meal sometime else during the day. The order that that happens varies, but I find if I'm just "ad-libidum" eating, it's what I do.

Unfortunately the research on protein frequency makes this approach less than ideal, apparently. For appetite restriction, it's easier IMO, however, since there's something of a mental consolation in staving off hunger knowing that you'll simply get to eat plenty later, without being so restrictive as to make such a "plenty" ridiculously excessive.

Since being more conscious and deliberative about not being fat (which I'm not out of the water on yet), I've simply begun eating less and don't desire to overeat as often or to the same extent that I used to.

If you have a preference OP, I would lean on the side of what is more psychologically comfortable if aiming to lose weight, be that one meal a day or several snacks and no proper meals. If aiming to build muscle, I'd just try to stick to eating shortly after each training session and not worry about it beyond that.

One thing that helps in my experience is "supplemental protein." A food like chicken breast or low-fat cottage cheese can be a tasty holdover to the main meal and they are primarily protein, so it's a good way to make sure you're not protein-fasted if you'd rather concentrate your calorie consumption.

[faithbrah]

just out of curiosity, where do you draw the line between "clean" and "dirty" foods?

[Tommy W.]

Meal timing doesn't matter what matters is hitting your weekly calorie target based on your goals and getting in enough protein.

[desslok]

Well, how do you perform? For me personally I can’t work out on an empty stomach or first thing in the AM without eating something. Or else i will have zero strengtg and enough energy to work out for 10-15 minutes. If forced to workout that early I would have a banana and coffee and that enough to get me through. So basically whatever works best for YOU. But you have to experiment and see what provides the best performance.

[paulinkansas]

First thing for me in the morning is coffee with coconut oil and creatine.
Second thing is working out.
Third thing is getting 50 grams of protein and taking a shower.
Then I start conquering my part of this world. It's about 5 square miles.

I'm 54.

[sjhenry1075]

just out of curiosity, where do you draw the line between "clean" and "dirty" foods?

"dirty" is anything processed. Clean is lean protein, green veggies, and carbs like brown rice or sweet potatoes.

[sjhenry1075]

First thing for me in the morning is coffee with coconut oil and creatine.
Second thing is working out.
Third thing is getting 50 grams of protein and taking a shower.
Then I start conquering my part of this world. It's about 5 square miles.

I'm 54.

How do you get your 50 grams of protein? Is it just a shake, a meal, or combination of both?

[paulinkansas]

How do you get your 50 grams of protein? Is it just a shake, a meal, or combination of both?

Scoop of whey (30), serving of Greek yogurt (17), 2 raw eggs (14) and enough milk so that I can stir it up and drink it (5). I use an empty Greek yogurt container to mix/carry it. I guess that's closer to 60 grams.

[EiFit91]

just out of curiosity, where do you draw the line between "clean" and "dirty" foods?

I wash my bic mac and fries with soap to make sure I am eating clean

[sjhenry1075]

I appreciate everyone's replies. Basically, I woke up one day and was sick and tired of being out of shape, and unable to tie my shoes without being out of breath. I'm 6'7 and when I started I weighed 326, but have since lost 22lbs. My goal is to get down to 255.

I'll usually eat three meals a day, and two snacks. With each meal I'll have a lean protein (chicken, fish, steak, pork), a green veggie (broccoli, brussel sprouts, spinach, kale, etc..) and a carb, usually brown rice or sweet potato. I'll supplement my protein with shakes (JYM).

I think I perform well, I can definitely feel myself getting stronger. I do take a pre-workout prior to my workouts.

[Tommy W.]

"dirty" is anything processed. Clean is lean protein, green veggies, and carbs like brown rice or sweet potatoes.

Whey powder is processed, so should we not use it? Peanut butter, yogurt, etc

[sjhenry1075]

Scoop of whey (30), serving of Greek yogurt (17), 2 raw eggs (14) and enough milk so that I can stir it up and drink it (5). I use an empty Greek yogurt container to mix/carry it. I guess that's closer to 60 grams.

Raw eggs? You're like Rocky Balboa..

[sjhenry1075]

Whey powder is processed, so should we not use it? Peanut butter, yogurt, etc

by processed I meant lunch meats, fast food, microwave dinners, etc..

[TearsOfIce]

If I were you I would go fasted and then eat after my workout. I would eat a good nutritious dinner the night before and then wake up and go workout. I personally need my time to digest a meal so it would be impossible for me to eat and workout so early. And if I have a very very small meal, it just opens up my stomach and makes me 5 times hungrier. However, we are all different so just do what works best for you. You should optimize performance and digestion, so find what’s best for your body and mind.

[paulinkansas]

If I were you I would go fasted and then eat after my workout.

Why does the timing of OP's meals depend on the timing of your workout? I can see it if you and OP are conjoined twins, but the timing of your workout has no effect on the timing of OP's meals.

[Tommy W.]

by processed I meant lunch meats, fast food, microwave dinners, etc..

Those are what's called ultra processed.

[mdonnelly80]

I need to eat something before my workout and my workouts rarely fall after a "meal". Typically, I'm lifting at 5am so I eat a couple of "crunchy granola bars" with a tbps of peanut butter, take in my caffeine and get after it.