Eat before or after a workout?

[Anonymous]

Topic ^^^^

[pnl86]

You need at least 18 - 25g of protein (and 18 - 25g of carbs) "before" a workout. So, that's about 200 calories. It's not a lot. But if you don't have that "before" your workout, then (a) the micro trauma in your muscles is going to be more severe than it needs to be (and the structures aren't going to be "reinforced" through subsequent cell repair, but simply "repaired"), and (b) your body is going to locally break down protein in order to provide fuel for the energy demand.

You don't need to have a full meal, just a good available source of carbs, and a bioavailable source of protein. That should be 1-2 hours before your workout.

Then, "within 15 minutes" from your workout, you should take 24-30g of protein with a high bioavailability (e. g., egg whites). If you miss that 15 minute window, then you're not giving your body the recourses it needs to immediately do some critical emergency repairs on the sites of the micro trauma. That's a "wasted opportunity," because if your body was able to immediately make those repairs, it could then focus on "reinforcing" improvements (i. e., muscle gains) in the 48-72 hours after the micro trauma.

For the next 72 hours, you have to be eating every 2 hours (no more than 100-200 calories (to prevent catabolism). Also, you will have to take a slow-digesting protein such as casein before you sleep. It's called "break fast" for a reason. Your body has been "fasting" for 6-8 hours while you were asleep. So, casein will prevent your body from breaking down muscle gains in your sleep (so it can focus on repairing and making reinforcing repairs instead).

As you can see, that's a lot of calorie intake throughout the day. So, you need to be efficient and eliminate excess (because you don't have room for it). No need to consume more than 30g of protein in a 2 hour period (no additional muscle gains beyond 30g within a 2 hours period).

At the same time, don't starve yourself (hard to do if you're eating every 2 hours). You're either in an anabolic state or catabolic state. You're either gaining muscle or losing weight. If you're in a calorie deficit, your testosterone levels drop, and your body is not spending energy and resources creating muscle gains.

Your body is amazing, but be realistic in what you expect it to do at the same time.

[Aizou]

I'd suggest before. And if you want it to be perfect, it should be done in about 3 hours before doing physical activities.

[Cmasterson]

I usually have a quick fix before working out if i'm working out later in the afternoon opposed to the morning where I do a fasted work out. If I eat I will usually have peanut butter and a banana, if I don't have time then I will eat after, usually i have a protein shake post work out and eat a little after that.

[jesshkah]

Before. I eat an hour before a workout and come back and have a protein shake.

[HollyK21]

Personally after, it makes me feel sick and heavy having food in my system before workout.

[snowangle]

I never work out on a completely empty stomach - my body needs the fuel to complete the run. But I don't eat a full meal until afterwards.

[meatballs21]

Eat something before, not too big, but to give you energy. Have a protein shake as soon as possible afterwards, and have a good, nutritious dinner.

[06CuriousMind]

I eat fruit before (carbs) and eggs or a protein shake after

[jamesdegod]

after a workout is essential to rebuild your broken down muscles.

[abundantlyrich]

Eating before is better.

[badMilk]

You should do both

[helloitsmethere]

Before and after.