Question on eating before weights

pharma_gal · 08-18-2009, 11:43 AM

I have a question on pre-workout nutrition. I work out first thing in the morning and like to so semi-fasted cardio that is with about 1/2 scoop of whey (around 12-15g protein).
Is it necessary to have something before the weight workouts too?

I am not hungry in the morning but I eat the whey because I do not want to lose muscle during cardio. Also I do have enough energy to do the weight training. Given these conditions, do I need to have something (before weight traiing) too? After training I have a mix of protein and carbs usually oatmeal and protein powder..thanks.

LisaS · 08-18-2009, 06:26 PM

My guess is that for casual lifters like most people here it makes little difference one way the other. Do what you like and what works for your stomach and your energy levels.

NACHO · 08-18-2009, 07:15 PM

Quote:

Originally Posted by pharma_gal

I have a question on pre-workout nutrition. I work out first thing in the morning and like to so semi-fasted cardio that is with about 1/2 scoop of whey (around 12-15g protein).
Is it necessary to have something before the weight workouts too?

I am not hungry in the morning but I eat the whey because I do not want to lose muscle during cardio. Also I do have enough energy to do the weight training. Given these conditions, do I need to have something (before weight traiing) too? After training I have a mix of protein and carbs usually oatmeal and protein powder..thanks.

How long is your cardio? How long has it been since you ate any protein at thsi point? It is unlikely you're going to burn up any muscle mass unless your cardio is intense enough that you completely burn through your liver glycogen AND you have a lot of muscle relative to fat on your body. Assuming you're trying to lose fat I would suggest you skip the whey which triggers an insulin response.

Lifting weights is another matter altogether. You want to have a good pre and post workout meal.

*Disclaimer* - I'm pretty sure the above is accurate but I am just a noob so hopefully someone smart will come along and tell me I'm right or wrong.

PlankIt · 08-18-2009, 07:39 PM

Depends. What are your goals?

pharma_gal · 08-18-2009, 07:43 PM

My goal is to lose fat. i have put on a bit of muscle and want to lose the fat now.

Cardio runs about 20-30mins on a HIIT/interval day and about 45 mins on a steady state day.
thanks.

pharma_gal · 08-20-2009, 06:26 AM

Any more opinions?

sunshinekisses · 08-20-2009, 07:24 AM

Doing cardio on a completely empty stomach first thing in the morning is fine. You can skip the whey. If you want something in your stomach prior to cardio, personally, I would suggest something that has a little fat, a little carbs and a little protein. But completely fasted is okay.

While you CAN do weight training completely fasted, I don't think it's optimal. If you're goal is fat loss, lifting in a fasted state is not going to provide you with any fat loss advantage. And, depending on the individual, your workout may be less than optimal. Again though, this depends what kind of workout you are doing. If you are just doing a general heavy full body workout for muscle maintenance while you are dieting, then I definitely recommend something before/during. If you are doing a metabolic/depletion type workout, you can definitely do that fasted.

In regards to pre/during/pwo nutrition for a non metabolic/depletion type weight training workout....
If you are getting up really early in the morning and can't stand the thought of having a full "meal" in your stomach, I would recommend making a shake that you can consumme prior to and during your training session. See here for the specifics on what this shake should be composed of as recommended by Alan Aaragon.

NACHO · 08-20-2009, 02:37 PM

Quote:

Originally Posted by pharma_gal

My goal is to lose fat. i have put on a bit of muscle and want to lose the fat now.

Cardio runs about 20-30mins on a HIIT/interval day and about 45 mins on a steady state day.
thanks.

So you're not doing a ton of cardio one thing you might want to do on no lifting days is a minifast, skipping breakfast entirely.

If you do cardio completely fasted your body will have no choice but to burn fat for fuel. Eating ANYTHING will cause an insulin response and therefore your fat cell mobilization will not be maximized. If you eat a low fat, low glycemic diet this fat will not be easily reabsorbed.

Obviously only a caloric deficit will cause weight loss (fat loss) over time but since you're not trying to build up muscle consider trying this mini-fast protocol.

PlankIt · 08-20-2009, 02:46 PM

Woops! Missed your response Pharm-girl...sorry.

I agree with Sunshinekisses... fasted cardio is fine, but a pre/post workout meal would be ideal. How intense are your lifting sessions? How long? Definitely keep those questions in mind when determining how big your meal(s) will be.

pharma_gal · 08-20-2009, 06:13 PM

Thanks everyone..I am going to try the completely fasted cardio which works best for me because I go from bed to gym in 10 mins.

As far as the weight training is concerned Im wondering if completely fasted is disadvantageous other than not optimum energy? Will it be ok to take some cafeine tabs and save the meal for after the workout? thanks.

PlankIt · 08-20-2009, 06:45 PM

Quote:

Originally Posted by pharma_gal

Thanks everyone..I am going to try the completely fasted cardio which works best for me because I go from bed to gym in 10 mins.

As far as the weight training is concerned Im wondering if completely fasted is disadvantageous other than not optimum energy? Will it be ok to take some cafeine tabs and save the meal for after the workout? thanks.

It is a good idea to eat protein/carbs around lifting sessions because it
a. aids in muscle retention (esp important when you are dieting)
b. helps you recover from your sessions faster
c. is when your muscles are primed for the fuel (ie possible muscle gain)
d. can help you avoid feeling lightheaded when you are lifting heavy or doing explosive moves

pharma_gal · 08-20-2009, 07:11 PM

Quote:

Originally Posted by PlankIt

It is a good idea to eat protein/carbs around lifting sessions because it
a. aids in muscle retention (esp important when you are dieting)
b. helps you recover from your sessions faster
c. is when your muscles are primed for the fuel (ie possible muscle gain)
d. can help you avoid feeling lightheaded when you are lifting heavy or doing explosive moves

Great..Got it..Thanks a lot!

PowerManDL · 08-20-2009, 07:49 PM

It totally depends on the volume of work.

When dieting I can lift more or less fasted, but I still try to get some fast-acting whey in before and during the session. Eating afterwards, usually milk+protein or cottage cheese+protein, seems to be more important from a recovery standpoint.

During a really hard session I find that some carbs can help to get through it.

Your mileage may vary though. There's no hard and fast rules here, other than the fact that having some available amino acids in the blood is a good idea during and after weight training.