Pre-Workout for AM Training

[richg1984]

Hey guys, quick question for everyone --

I workout at 6am at a gym on the other side of town. I get up at 5am, pack my bag of food/clothes/shoes, grab my suit for work, and I am out the door for the 5:30 bus (I live in a big city and do not own a car).

My question -- prior to training, what should I eat given the timeline listed above? I usually eat something small (3 eggs and a small apple) before workout; then I eat a big post-workout meal of grass-fed beef, sweet potatoes, and asparghus with olive oil (around 8:30-45). I eat another similiar meal around noon at the office.

In my opinion, my diet supports my goals of getting stronger -- a high volume of quality foods like meat, tubers, healthy fats, and limited fruit (very little, if any, processed food). Most similiar to the Crossfit Football diet. Thanks for all the help, as I have learned quite a bit on these boards.

[BSmith]

depends on the person I guess.

Personally, I don't eat anything in the morning prior to working out. I'll usually grab an iced coffee on the way to the gym, and then maybe have some bcaa or other similar drink mixed up that I'll drink during the workout.

[glennpendlay]

Hey guys, quick question for everyone --

I workout at 6am at a gym on the other side of town. I get up at 5am, pack my bag of food/clothes/shoes, grab my suit for work, and I am out the door for the 5:30 bus (I live in a big city and do not own a car).

My question -- prior to training, what should I eat given the timeline listed above? I usually eat something small (3 eggs and a small apple) before workout; then I eat a big post-workout meal of grass-fed beef, sweet potatoes, and asparghus with olive oil (around 8:30-45). I eat another similiar meal around noon at the office.

In my opinion, my diet supports my goals of getting stronger -- a high volume of quality foods like meat, tubers, healthy fats, and limited fruit (very little, if any, processed food). Most similiar to the Crossfit Football diet. Thanks for all the help, as I have learned quite a bit on these boards.

Sounds like your eating pretty damn good to me. I wouldnt change anything.

[richg1984]

Sounds like your eating pretty damn good to me. I wouldnt change anything.

Thanks, Glenn. As a newbie, it feels good to hear that you're on the right path.

I considered training in a "fasted" state but I suppose "if it ain't broke but don't fix it." Plus, I'm relatively tall and lean by nature with low BF% (approx 8-9% right now).

[Wlfdg]

I usually eat something small (3 eggs and a small apple) before workout; then I eat a big post-workout meal (around 8:30-45). I eat another similiar meal around noon at the office.
That's pretty much my summer schedule right there.
In my opinion, my diet supports my goals of getting stronger
What more could you ask for?

[J.Pedro]

I dont have to grab or pack cause i have my own little gym in my home . . . :)

[powersnatch]

Hey guys, quick question for everyone --

I workout at 6am at a gym on the other side of town. I get up at 5am, pack my bag of food/clothes/shoes, grab my suit for work, and I am out the door for the 5:30 bus (I live in a big city and do not own a car).

My question -- prior to training, what should I eat given the timeline listed above? I usually eat something small (3 eggs and a small apple) before workout; then I eat a big post-workout meal of grass-fed beef, sweet potatoes, and asparghus with olive oil (around 8:30-45). I eat another similiar meal around noon at the office.

In my opinion, my diet supports my goals of getting stronger -- a high volume of quality foods like meat, tubers, healthy fats, and limited fruit (very little, if any, processed food). Most similiar to the Crossfit Football diet. Thanks for all the help, as I have learned quite a bit on these boards.


Ok, so Im not an expert, but I study nutrition/dietetics and exercise science (passionately) so i will offer my input. It looks pretty good. People might tell you to eat more pre workout but the indigestion issue would negate any possible benefits. Digestion is a parasympathetic function, and training is a sympathetic function of the nervous system, so training on a full stomach is never a good idea in my opinion. Some people tend to be ok with it, well then good for them. I know I can't, and when I wake up at 5 and train at 6 I know from experience a big breakfast is just gonna irritate me, maybe not the first time I do it, but if i consistently do it then I know I get issues. There are tiny little technical things (and i mean extremely tiny) you could alter with your meals, but honestly, Im reluctant to say anything as it looks pretty solid to me. If its working for you then I say stick with it. Grass fed beef is obviously a smart choice, sweet potato is the kind of starchy carb that works well, and the olive oil... as long as its extra virgin bring it on. Some people may say fats are a negative in your first post workout meal (as it delays gastric emptying), but I don't mind it (one of the tiny technicals I mentioned before). I think its a good idea to help restore hormone function and its beneficial effects on inflammation are just another plus, especially if your taking some sort of shake intra or post work out. One method, if your schedule permits it, is to have a smaller meal with just protein and carbs, about 30 mins after your post workout shake, and then 2-3 hours later, you have a meal where you add in your fats like olive oil. Dr Eric Serrano suggests a protocol similar to this. But I gotta say, for someone who calls himself a noob, I can say you've done a pretty damn good job. Your definitely on the right track, and I wouldn't worry about minor pickings until your progress or gains are slowing or you are having some sort of issues. If it aint broke, don't fix it!

[richg1984]

Ok, so Im not an expert, but I study nutrition/dietetics and exercise science (passionately) so i will offer my input. It looks pretty good. People might tell you to eat more pre workout but the indigestion issue would negate any possible benefits. Digestion is a parasympathetic function, and training is a sympathetic function of the nervous system, so training on a full stomach is never a good idea in my opinion. Some people tend to be ok with it, well then good for them. I know I can't, and when I wake up at 5 and train at 6 I know from experience a big breakfast is just gonna irritate me, maybe not the first time I do it, but if i consistently do it then I know I get issues. There are tiny little technical things (and i mean extremely tiny) you could alter with your meals, but honestly, Im reluctant to say anything as it looks pretty solid to me. If its working for you then I say stick with it. Grass fed beef is obviously a smart choice, sweet potato is the kind of starchy carb that works well, and the olive oil... as long as its extra virgin bring it on. Some people may say fats are a negative in your first post workout meal (as it delays gastric emptying), but I don't mind it (one of the tiny technicals I mentioned before). I think its a good idea to help restore hormone function and its beneficial effects on inflammation are just another plus, especially if your taking some sort of shake intra or post work out. One method, if your schedule permits it, is to have a smaller meal with just protein and carbs, about 30 mins after your post workout shake, and then 2-3 hours later, you have a meal where you add in your fats like olive oil. Dr Eric Serrano suggests a protocol similar to this. But I gotta say, for someone who calls himself a noob, I can say you've done a pretty damn good job. Your definitely on the right track, and I wouldn't worry about minor pickings until your progress or gains are slowing or you are having some sort of issues. If it aint broke, don't fix it!

Thanks for the input; I appreciate your thoughts. Although I'm a noob to weightlifting, I have been participating in sports, at a relatively high level, since I was 12 years old. Granted my nutrition was terrible as a teenager/collegiate athlete. After swimming training sessions (about 20,000 yards per day); six days per week; 46-48 weeks per year, my body can quickly adapt to workloads.

I have heard about avoiding fat post-workout due to the gastric emptying principle. In the past, when I have cut out the fat, I get hungry within an hour after eating. Also my work schedule can be pretty unpredictable so eating at set times is helpful for planning purposes (obviously I plan my meetings around feeding times, duh!).

[richg1984]

Grass fed beef is obviously a smart choice, sweet potato is the kind of starchy carb that works well, and the olive oil... as long as its extra virgin bring it on.

Can you please elaborate on the nutritional difference between olive oil and evoo? I was not aware that there were major differences. I just choose evoo whenever possible due to taste preferences.

[powersnatch]

Can you please elaborate on the nutritional difference between olive oil and evoo? I was not aware that there were major differences. I just choose evoo whenever possible due to taste preferences.

It is actually pretty vague to be honest, you will find a lot of nutrition experts or strength coaches saying to only go for extra virgin olive oil, simply saying that regular olive oil is poorer quality. I agree with this, as with coconut oil (extra virgin is best) and whatever foods (more organic is best. e.g. grass fed beef has much more CLA and less of the bad stuff). But when it comes to olive oil, even the FDA does not really have a grading system. The Italians, however, tend to grade based on acidity, and this is basically how it works.

Basically, extra virgin must have less than 0.8% acidity and is deemed to have the best taste (why you enjoy it). Taste aside, I am sure you can see how important low acidity is, considering the high acidic diets most of us follow. Alkalizing foods are a really important part of the diet, a few coaches (Poliquin off the top of my head) recommend greens supplements for that purpose. Two other great foods to incorporate are spinach and raisins.

So one tip I could give, is if you have time, maybe think about converting your eggs to an omelette and chuck in some spinach (just an idea, not necessary). That being said, you can pretty much consider all green veggies alkalizing. Raisins are very alkalizing, but are also quite high glycemic, so they tend to be good around workout time. I think it may have been Poliquin or Berrardi, not sure though, who recommended eating raisins pre workout and continue snacking on them right up to the workout (again, just an idea, not a necessity) so you may choose to experiment with them (keep in mind possible GIT upset I mentioned before could happen, or it may not, you wont really know unless you try). Like I said before though, your diet seems to be pretty much in check, some people can get really affected by over acidic diets, others either tolerate it well or eat alkalizing foods without even realising it. But these suggestions are just things to keep in mind, I personally do not think they are things everybody needs to incorporate, as you may already be dealing with the issue (say with your post workout meal, you've got your evoo and some greens in there, so you've done a pretty decent job in my opinion). I only recently learnt about alkalizing effect of raisins, and although I dont chuck them in everyday, I think they are a pretty good peri workout carb source.

[sandygothes]

If I'm feeling like I need to eat something before a morning workout or eaten light the night before I have a banana or fruit, plain yogurt, or a few almonds. If its a longer/strenuous workout I split whatever I'm planning for breakfast that day for before/after. Working out that early is great especially if you are super busy!