Pre and post work out energy/nutrition question?

B

bonkers73

0
Hi everyone,

I have recently had to change my weight training schedule to the am due to work schedules etc. I have noticed that I am failing on fewer reps with the same amout of weight as when I used to do my weight training at night.

What should I take in the morning Pre-work out to give me that extra energy and strength, and what should I take after when I get home.

Someone said I should eat my full breakfast before I hit the gym, is this correct?

So basically I need the fuel to be able to lift the weights, and the nutrition to feed them after.
Any input is appreciated.

Thanks everyone!!!
 
what's going on bonkers. coming from someone who used to do what you do, I remember going into the gym without a pre-workout meal at all! in retrospect, I see how bad that was for my body, but knowing what I know now about nutrition and meal planning, I do what I need to accordingly...

so for you, my man---definately have a full breakfast comprised of complex carbs (slow-burning, such as oats, apple, yams, brown rice) and protein at LEAST an hour and a half-2 hours before working out. this could be something along the lines of 8 egg whites with some good, old-fashioned oats or oatmeal. something I like to do when I was bulking was put a scoop of vanilla whey into my oatmeal for breakfast---it tasted amazing, and gave me a nice balance of protein and complex carbs. this should definately give you the energy you need to have a good workout. my pre-workout meal is a whey shake with an apple right now, and that fuels me through some rough sessions!

for post-workout, carbs are crucial! you wanna get a 2:1 or 3:1 ratio of carbs/protein in your system as soon as you're done working out. the sooner the better! I typically take in my post-workout in liquid form (shake) comprised of 23g of protein (1 scoop), and 60g of fast-acting carbs (in the form of Vitargo powder). after you workout, you want the opposite of before you workout, in terms of carbs: fast-burning, high-GI carbs to spike insulin and shuttle protein to your muscles. Great examples of this are dextrose, honey, bananas, and rice cakes. my old post-WO meal was a whey shake with 6 rice cakes (I like the 3:1 ratio of c/pro better, it works better for my body---but everyone's different).

hope this helps...
 
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