T Nation

Pre Workout Nutrition?

Hey guys, suggestions are all welcome here, im not walking into a workout without any energy but im not walking in 110% like i should be. i get some days where i feel fantastic an i could lift a house but others where im just goin through the motion.

I think its mainly due 2 my pre workout diet. not enough energy… can u help me out with some suggestions with what is good 2 eat just b4 workout. foods and amounts. cheers Jason

Well, assuming your diet overall is in good shape (5+ meals / day, protein with every meal, enough calories per 24 hours, etc), then you can try some suggestions offered on this site before.

E.g., some people recommend half a serving of a PWO shake (such as Surge). There’s a lot of discussions about pre-, during- and post-workout nutrition. Just use the Search link on top of the page.

My own 2 cents - I drink a whey protein shake (currently Biotest Metabolic Drive) plus some carbs, approx 20 minutes pre-workout.

I think post-workout nutrition is just as important thou’, if not more important.

I eat about 1/4 lbs (dry) of pasta (cooked) and 6-10 grams BCAAs. Seems to work very very well for me.

yer other nutrition is pretty good. usually eat 200g roo and 50g rice or oats 4-6 times a day im cutting now gettin ready 4 summer.

2day was pretty good had 200g roo and 50g oats 1 hour b4 gym then bout 10 mins had an apple worked alright. i like 2 keep it natural as much as possible i have WPI that i have post and gettin some BCAAs as well

i also do the protein shake a little before i work out…but watch not to do it on your leg days… :slight_smile:

Optimum Nutrition Whey before every workout.

I follow Dr. Berardi’s guidelines of separating fats and carbs, so I have a protein + fat meal 2 hours before I know I’m going to train. Then, I have half a serving of Surge at the the start of my workout (I have more during/after). I follow up that up with a few more protein + carb meals after my training session.

This is just what I’ve found works best for me. Individual results may vary.

[quote]ss847859 wrote:
Optimum Nutrition Whey before every workout.[/quote]

You really want more than just whey before a workout.

It’s really not optimal.

(Yeah see what I did there? Not funny, I know.)

[quote]SBT wrote:
I follow Dr. Berardi’s guidelines of separating fats and carbs, so I have a protein + fat meal 2 hours before I know I’m going to train. Then, I have half a serving of Surge at the the start of my workout (I have more during/after). I follow up that up with a few more protein + carb meals after my training session.

This is just what I’ve found works best for me. Individual results may vary.[/quote]

I, too, still separate carbs and fats, and have a P+F meal before a workout as well.

Throw some BCAA’s in before and after and I’m good to go.

I’ve touted this many times before, but feel it’s fitting here. My Breakfast is two scoops Metabolic Complete one scoop Low Carb Metabolic Drive, twelve ounces of fat free milk, small cup of frozen broccoli, small cup of frozen berries, one chopped apple, and one banana, blended. I also hit a hand full of BCAA’s upon waking about a half hour before the shake.

I workout roughly an hour after my shake and have a Spike Shooter about thirty minutes before my workout. Right before my workout I hit another handful of BCAA’s and two BETA-7. I consider my workouts to be fairly intense ass kickers and the shake and BCAA’s and BETA-7 and Spike Shooter provide ample fuel for it.

Hope this helps,

D

Just wanted to add I’m not recommending three scoops of protein in milk for everyone. I just listed what works for me and my metabolism. Others may want to lesson that amount and or use water, but you get the basic idea.

D

[quote]SBT wrote:
ss847859 wrote:
Optimum Nutrition Whey before every workout.

You really want more than just whey before a workout.

It’s really not optimal.

(Yeah see what I did there? Not funny, I know.)[/quote]

haha hilarious. Well I dont go out of my whey (haha, not), to eat anything before my workout other then the whey. I eat my meals as planned, if I’m going in the morning I eat breakfast first, just make sure its far enough in advanced that i dont feel stuffed when i get to the gym.

The whey is the only thing i make sure i drink before I go, dont need an apple 15 minutes before or any other fancy crap. Course I’m still young, older guys might need a little more. =)

[quote]Dedicated wrote:
I’ve touted this many times before, but feel it’s fitting here. My Breakfast is two scoops Metabolic Complete one scoop Low Carb Metabolic Drive, twelve ounces of fat free milk, small cup of frozen broccoli, small cup of frozen berries, one chopped apple, and one banana, blended. I also hit a hand full of BCAA’s upon waking about a half hour before the shake.

I workout roughly an hour after my shake and have a Spike Shooter about thirty minutes before my workout. Right before my workout I hit another handful of BCAA’s and two BETA-7. I consider my workouts to be fairly intense ass kickers and the shake and BCAA’s and BETA-7 and Spike Shooter provide ample fuel for it.

Hope this helps,

D[/quote]

How does the broccoli blend with everything else?

As long as you mix in an apple or something sweet you don’t taste “broccoli shakes”

Florin, why would you take Metabolic Drive 20 mins before a training session? A slow digesting whey/casein blend isn’t going to hit your blood stream in 20 mins. Surge is maybe that fast, if anything.

I have my meals planned so my last meal pre-workout is a protein/carb meal about 1 to 1.5 hours before I leave the house to train. That gives my body enough to timeto empty my stomach. Some BCAA’s, Spike, and a sip or two of Surge, and I’m good to go.

[quote]Naphta wrote:

How does the broccoli blend with everything else?

[/quote]

As Pozzka said also blend a fruit and you don’t even taste it. My morning shake contains an apple, berries, and a banana, in addition to broccoli.

D

[quote]Dedicated wrote:
Naphta wrote:

How does the broccoli blend with everything else?

As Pozzka said also blend a fruit and you don’t even taste it. My morning shake contains an apple, berries, and a banana, in addition to broccoli.

D[/quote]

if i’m in a hurry in the morning, i’ll mix baby spinach in a mixed berry/protein shake. its good stuff.

bcaa’s with caffiene is really helping

The best pre-workout food is oatmeal. I always eat oatmeal before I train. After my oatmeal, I then take my Xtend BCAA drink.

All of these suggestions are great, but I’d like to add in 200MG of Caffeine. I don’t drink coffee or caffeinated drinks of any kind, but a caffeine pill .5 hours before working out + some Rage Against the Machine ALWAYS amps me right up.