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What to eat before/after a workout?
I'm starting to get serious about exercising, and if I'm going to do it, I figure I might as well do it right =)
I'm having trouble figuring out what I should be eating before and after a workout, however. (I'm vegan, by the way.)
Here's some background info.
I am under the impression that the best time to workout is in the morning (correct me if I'm wrong), so I am going to try and make that a habit. I usually prefer working out at night however, about half an hour to an hour before bed. (Any info on food before/after working out at night would be appreciated too, unless the night workout is really something I should avoid).
Let's assume that I start working out in the morning. Since I'm not really in shape, my work outs aren't going to be too intense for a while.
I haven't tried the Vega Sport drink yet but am planning to get some when I can.
I've been looking for info on what foods to be eating in relation to working out, but keep finding contradictory information. This is roughly what I'm thinking I might try.
I wake up, have Vega Sport. Wait...20 or so minutes? Do my work out. I have read some people drink the Vega Sport throughout their workout, but I imagine that my workouts will be short enough that I won't need to. (Yes? No?)
Okay, so I finish my workout. Should I eat something after, or can I shower first and then eat something?
Also...what do I eat? I've been finding so much contradictory information, even on the same website in some cases.
Since I have limited time before I must get to class, I don't want to be cooking up a meal or doing anything too fancy. What are some foods I can easily keep on hand as a college student? (I have access to a fridge/freezer).
I was originally thinking I'd take the Vega Whole Food Health Optimizer (half serving) as it has carbs and protein. Would that be good? There is fiber in it, however, and I read that that wouldn't be good as it would make the food digest slower and I need the food I eat to digest fast.
Would something like bananas be a good idea? Fresh-squeezed orange juice? Or some All-Bran cereal with rice/almond milk (but that has fiber in it??)? More Vega Sport? Toast (organic, sprouted bread)? If so, with what topping? A combination of any these? As you can see, I really have no idea.
I'm thinking it shouldn't be anything too heavy. So...a couple hours later when I get hungry again, what should I eat? Fruit? Nuts? A sandwhich? A vega energy bar? Though I love Vega products, I don't want to be consuming them so much that they replace other important foods I should be eating.
Perhaps since I'm not doing intense workouts, I don't need to be too worried about what I'm eating? I'm pretty much at a loss, as you can tell, so any help would be great appreciated. Thanks so much in advance! =)
I'm having trouble figuring out what I should be eating before and after a workout, however. (I'm vegan, by the way.)
Here's some background info.
I am under the impression that the best time to workout is in the morning (correct me if I'm wrong), so I am going to try and make that a habit. I usually prefer working out at night however, about half an hour to an hour before bed. (Any info on food before/after working out at night would be appreciated too, unless the night workout is really something I should avoid).
Let's assume that I start working out in the morning. Since I'm not really in shape, my work outs aren't going to be too intense for a while.
I haven't tried the Vega Sport drink yet but am planning to get some when I can.
I've been looking for info on what foods to be eating in relation to working out, but keep finding contradictory information. This is roughly what I'm thinking I might try.
I wake up, have Vega Sport. Wait...20 or so minutes? Do my work out. I have read some people drink the Vega Sport throughout their workout, but I imagine that my workouts will be short enough that I won't need to. (Yes? No?)
Okay, so I finish my workout. Should I eat something after, or can I shower first and then eat something?
Also...what do I eat? I've been finding so much contradictory information, even on the same website in some cases.
Since I have limited time before I must get to class, I don't want to be cooking up a meal or doing anything too fancy. What are some foods I can easily keep on hand as a college student? (I have access to a fridge/freezer).
I was originally thinking I'd take the Vega Whole Food Health Optimizer (half serving) as it has carbs and protein. Would that be good? There is fiber in it, however, and I read that that wouldn't be good as it would make the food digest slower and I need the food I eat to digest fast.
Would something like bananas be a good idea? Fresh-squeezed orange juice? Or some All-Bran cereal with rice/almond milk (but that has fiber in it??)? More Vega Sport? Toast (organic, sprouted bread)? If so, with what topping? A combination of any these? As you can see, I really have no idea.
I'm thinking it shouldn't be anything too heavy. So...a couple hours later when I get hungry again, what should I eat? Fruit? Nuts? A sandwhich? A vega energy bar? Though I love Vega products, I don't want to be consuming them so much that they replace other important foods I should be eating.
Perhaps since I'm not doing intense workouts, I don't need to be too worried about what I'm eating? I'm pretty much at a loss, as you can tell, so any help would be great appreciated. Thanks so much in advance! =)
Replies to This Discussion
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Permalink Reply by Anne de Champlain on -
Hi Maria,
It really depends on what type of workout, intensity and duration you do. Sounds like you are just starting and perhaps not thinking of exercising intensely. However your body which is not used to exercising will see it all as a stress anyway. In both The Thrive Diet and there are some good suggestions for eating pre, during and post exercise.
But first things first. I'm a morning exerciser for a few reasons. I'm committed to it and I know it gets done if I schedule it that way. There are no spontaneous invitations that come in the way and I know I'm rested in the morning. But the most important thing is that you find something that works for you. Some people who exercise at night find it hard to get to sleep and in Chinese medicine they recommend that after sundown, you start preparing your body for sleep rather than activating it. But some people much prefer to work out at night so really it's up to you but if you feel that you cannot sleep, just exercise a bit earlier.
Vega Sport is something which will give you a boost just like Green tea would and help you exercise at a higher level but if you take this I would recommend taking WFO after your workout to nourish your adrenals. Vega sport will stimulate your adrenals and the Maca in the WFO will nourish your adrenals so you don't overtax them. Ideally before your workout have a banana, dates, coconut oil or something made with any of those but no protein or very low protein (and no other fats than coconut oil) or half a Vega bar. If you feel ok with just Vega sport that might be fine too. After your workout you might want to take a recovery drink or pudding. You should not take Vega sport after exercise; take it just prior or during. There is a few good recovery drinks in both books (Thrive Diet and Thrive Fitness) but I usually have the Lemon Lime recovery drink made of :
4 dates
2 Tbsp of agave syrup
juice of half a lemon
Juice of a quarter lime
2 cups of water
1 Tbsp Hemp protein
1 tsp of ground dulse flakes (or I put a few strips of Dulse)
1 tsp of hemp oil (or Vega oil)
1/2 tsp of lemon zest
Use a blender of a hand held wizzer and blend it all
You have a window of about 45 minutes after your exercise to have this. I usually start sipping this while I'm stretching. This means your muscle glycogen can regenerate as soon as possible for your recovery and there is a few other things in there to slow down your absorption. Then about an hour later or so I would have a serving of WFO but if half is enough for you that is fine too. Now your body is prepared to digest protein and the WFO is the easiest thing you body can digest after a workout when you don't want to tax your digestive system.
I hope this helps. Good luck with your new exercise regime.
Anne
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Permalink Reply by Vega Kelly on -
I think the best time to workout is the best time to fit your schedule. I recommend picking a time that works and scheduling it into your day like an appointment then you have the time set aside and are less likely to get sidetracked.
As for what to eat before you workout in the morning, it depends on the length and intensity of your workout. Fruit and sprouted seeds are a great source of energy. After you workout, a near liquid snack like a smoothie is easiest to digest and aids in tissue repair. Brendan recommends following about an hour later with a nutrient dense meal like a big salad.
For Vega Sport, you should take it about 20-30 minutes before your workout for best results.
Hope all this helps! Can't wait to hear how it all goes!
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Permalink Reply by Sam Cornell on -
Hey Maria!
"I am under the impression that the best time to workout is in the morning (correct me if I'm wrong),"
-->WRONG! sort of..best time is when you feel energized and when you know you'll do it, no excuses. for some its the AM, for me, I'm more of an evening guy.
-I think the AM workout myth has been perpetuated from misapplied science. Some feel doing aeorbics in teh AM will help you burn more fat becuase your glycogen store will be a bit lower. This is wrong. you have to be very depleted for this to actually occur...but, depleted to the point where you'll likely feel crappy.
"I usually prefer working out at night however, about half an hour to an hour before bed. (Any info on food before/after working out at night would be appreciated too, unless the night workout is really something I should avoid)."
--The vega Sport may mess with your sleep in teh PM b/c of the caffeine.
"Okay, so I finish my workout. Should I eat something after, or can I shower first and then eat something?"
-->Anne did a great job covering this. Eat some easily digestible carbs and a bit of protein ass soon as possible.
"I'm thinking it shouldn't be anything too heavy. So...a couple hours later when I get hungry again, what should I eat? Fruit? Nuts? A sandwhich? A vega energy bar? Though I love Vega products, I don't want to be consuming them so much that they replace other important foods I should be eating.
--Depends when your workout was. if at night, I'd say make it high in fibre/protein, low in carbs.
--if thorughout the day, just make sure you get lots of healhty fats (eg. hemp or flax oil, avocado, nuts) proteins, complex carbs, and greens. A great lunch is a salad with EFO or flax oil on it, some quinoa on it, and loads of veggies/nuts in it.
"Perhaps since I'm not doing intense workouts, I don't need to be too worried about what I'm eating? I'm pretty much at a loss, as you can tell, so any help would be great appreciated. Thanks so much in advance! =)"
--if your workouts are short/not intense, you might not need a lot of preworkout nutrition like vega sport. As good as it is, it still contains calories. If regardless of taking it or not you have a short/non intense workout, you might hold off. HOWEVER, taking it before hand might help you push to that intense point!
Sam
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Permalink Reply by Maria M on -
Thanks each of you for taking the time to reply to my questions! I greatly appreciate it and will probably be back asking a few more sometime soon haha. =)
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Permalink Reply by Suzie Senk on
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Hi all - thanks for all of the helpful info. Having read the THRIVE diet, I realize that I am also a bit confused in regards to eating. Brendan's meal suggestions in the book do not factor in workouts, or pre-post recovery meals, yet he stresses this throughout the book. Could someone familiar with the book please clarify?
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Permalink Reply by Rob Lawrence on -
Hi Suzie,
In Brendan's book he states that by eating raw whole foods (basically following his meal plan) than no additionally fuelling needs to be done prior to exercise. If you feel the need to eat then you are probabley missing out on some nutrients causing you to want food. That being said if you do need fuel than he recommends a whole food energy bar. If you are working out first thing in the morning than this would be useful. There is no time line as to when this needs to be consumed before the workout. He even uses them during the workouts as a fuel source. He has recipes in the book for these or you can buy them in different flavours. Don't confuse these with the vibrancy bars that can be taken at anytime as a snack. At first glance the ingredients look the same but they differ slightly. Depending on your workout intensity you can use water or an electrolyte replacemnt drink. Which again he has recipes in his book. Or you can use the Vega sport. But according to Brendan you should use yerba mate (which is in the Vega sport) sparingly. It really taxes the adrenal glands causing more fatigue down the road. Basically equate it to a credit card. Borrow energy now but pay for it later. Ideally use Vega sport on race days or really beneficial intense workouts. After your workout have a recovery drink consisting of 4 parts carbs to one part protein with a tiny bit of EFA's in it to repair soft tissue damage. Again he has several recipes in his book. This recovery drink should be consumed within 20 minutes of finishing up your exercise. Then within 90 minutes of finishing your recovery drink you should consume a high protein meal. This is where the whole food health optimizer comes in handy. Again his book has recipes for solid (really a pudding) or liquid meals for this meal. If your workout is super intense then you may want to do a liquid meal at this time so the blood stays in the muscles to help repair them as oppose to flooding the stomach to help aid in digestion. Feeling over whlemed yet? lol I have read the book sooo many times. And each time I get something new out of it. It is definitely worth the investment. So to recap-
Whole food energy bar before workout
Electrolyte drink during - depending on intensity
Recovery drink after - consisting 4 parts carbs and 1 part protein
Then a high protein meal
Always follow this no matter what time of day. Everything is consumed at specific times for a reason.
Happy exercising!
Suzie Senk said:Hi all - thanks for all of the helpful info. Having read the THRIVE diet, I realize that I am also a bit confused in regards to eating. Brendan's meal suggestions in the book do not factor in workouts, or pre-post recovery meals, yet he stresses this throughout the book. Could someone familiar with the book please clarify?
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