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Tom Yum · 07-27-2007, 10:27 PM

I'm not a nutritionist, but I'm wondering if the nutrition matches the timing of my workouts?

For example - if I do an endurance challenge in the morning, like I did today, should I have eaten excess bread/cereal/grain the day before, before the workout or after the workout?

From The Mayo clinic
http://www.mayoclinic.com/health/exercise/HQ00594_D

"But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high-intensity exercise."

"A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event."

*-Note to self do not eat high-fiber food & fruits before PT sessions! I've experienced that oh-so familiar feeling of wanting to do a no. 2 in the middle of it. Hmmm...perhaps I could eat lean protein? Since I PT in the AM and/or early afternoon, I'm thinking egg whites, lean turkey sausage or a protein-shake using milk for pre-workout breakfast. Tuna, lean lunch meats, perhaps a small serving of grain for pre-workout lunch??

* -Eat more carbs and fruits in general, AFTER the day's excercises are done -- dinner time might be the best time to consume most of the days carbs, veges & fruits?

Possible eating schedule:

AM
2-3 egg whites
turkey sausage or turkey bacon
hashbrowns (note - the skins of a potato contain the majority of its fiber)
Gatorade

Workout

Lunch
A big turkey or lean roast beef Sandwhich on white bread or some other kind of sandwhich substitute (gyro, taco etc.)
Soup
Protein shake.

Workout

Afternoon snack
apples/oranges/grapes/cherries/bannana + some kind of nut or seeds.

Dinner
Anything with pasta or rice, lots of veges, more fruit, an additional serving of meat and a glass of milk.

07-27-2007, 10:27 PM	#6 (permalink)
Tom Yum Registered User Join Date: Mar 2003 Location: Here and there. Posts: 11,221 Groans: 0 Groaned at 0 Times in 0 Posts	I'm not a nutritionist, but I'm wondering if the nutrition matches the timing of my workouts? For example - if I do an endurance challenge in the morning, like I did today, should I have eaten excess bread/cereal/grain the day before, before the workout or after the workout? From The Mayo clinic http://www.mayoclinic.com/health/exercise/HQ00594_D "But right before an intense workout, avoid carbohydrates high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping. Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high-intensity exercise." "A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event." -Note to self do not eat high-fiber food & fruits before PT sessions! I've experienced that oh-so familiar feeling of wanting to do a no. 2 in the middle of it. Hmmm...perhaps I could eat lean protein? Since I PT in the AM and/or early afternoon, I'm thinking egg whites, lean turkey sausage or a protein-shake using milk for pre-workout breakfast. Tuna, lean lunch meats, perhaps a small serving of grain for pre-workout lunch?? -Eat more carbs and fruits in general, AFTER the day's excercises are done -- dinner time might be the best time to consume most of the days carbs, veges & fruits? Possible eating schedule: AM 2-3 egg whites turkey sausage or turkey bacon hashbrowns (note - the skins of a potato contain the majority of its fiber) Gatorade Workout Lunch A big turkey or lean roast beef Sandwhich on white bread or some other kind of sandwhich substitute (gyro, taco etc.) Soup Protein shake. Workout Afternoon snack apples/oranges/grapes/cherries/bannana + some kind of nut or seeds. Dinner Anything with pasta or rice, lots of veges, more fruit, an additional serving of meat and a glass of milk. __________________ The more I learn, the more I realize how little I know. Slow is fast; fast is slow. Love it, leave it or fix it. Last edited by Tom Yum; 07-27-2007 at 11:04 PM.