Pre-Workout Foods.

[HandyAndy]

What are some good pre-workout foods that would benefit my work out? Ive heard taking protein before working out would make your workout pointless.


Heres what I mean by that in an earlier post.

the employee there told me to take it when I wake up, and after my workouts, becuase if i take it before my workouts, im feeding body and it wont burn the stored fat, but nutrients i just put in, he said if i take it when i wake up ill refuel my body from the previous workout and the supplement would be out of my body within 4 hours, leaving my muscles hungry for more until the next time i would feed them, being after my workout, is he correct?

 

[Omen]

First off, that quote, whoever said it pretty much sounds like garbage to me. Was it from a GNC employee?

Nothing against you, but trying to comprehend that post gave me a headache.

Let me put it in simple terms for you.

Eat an hour or so before you workout, and get some simple carbs and whey protein in after you workout.

Protein is NOT used for fuel. Carbs and Fat are used for fuel in the body. So taking in protein before your workout wont contribute to energy. It can be used, but its a small percent, and only certain things, like long endurance races and what not.

Can you take it? Sure you can, its still calories and nutrients. Personally, I take in some simple carbs and some fats before I workout because that's what's used for fuel.

This may be over your head, but this is everything you need to know about Energy sources.....

BODY FUEL SOURCES DURING EXERCISE

Sources of CHO
> stored as glycogen in: muscle - direct source for activity
liver - replace blood glucose
> with exercise glycogen used depends on intensity & duration
> with higher intensity - muscle glycogen mostly
> with lower intensity - blood glucose mostly
> with prolonged sub-max exercise, increasing reliance on blood glucose because muscle glycogen stores deplete

Sources of FAT
> 3500 kcal = 1 lb FAT
> most FAT stored as TG in adipocytes, some in muscle cells
> major factor determining whether or not Fat is used as substrate is its availability to the muscle cell
> TG (in adipocyte) ---> 3 FA + glycerol (lipolysis)
> higher intensity - use both blood FFA & muscle triglycerides
> low intensity - mostly use blood FFA
> prolonged sub-max exercise –
Onset -equal contribution from blood FFA and muscle TG
Over time - mostly blood FFA

Sources of PRO
degrade
PRO -------> amino acids (aa)

amino acids may stay in muscle where degraded or go into blood and travel to other tissues

Prolonged exercise (>2 hrs) — increased use of PRO as fuel (otherwise contribution small)


Lactate as a Fuel

Lactate is NOT A WASTE PRODUCT

> can be used as a fuel source in heart and skeletal muscle

Slow twitch fibers of the heart and skeletal muscle remove lactate from blood and use it as fuel:
LDH
lactate ----> pyruvate  acetyl coA  krebs

> ‘lactate shuttle’ — lactate is produced in one tissue, transported to another & used as an energy source to make glucose
- ‘Cori’ cycle — cycle of lactate-to-glucose between muscle and liver

 

[I-tallionStallion]

OMEN is right Handy. Personally i have 2 sources of carbs before i work out. I have a half cup of brown rice or half cup of oats plus a serving of carbo gain (dextrose powder). Along with creatine, i get very pumped before i workout. Baked potatoes are good too with plenty of butter and sour cream.

 

[J89]

Mine:
1 cup oats
half a serving of n large weight gainer
2 pb sandwiches

almost a thousand cals

(yes bulking)

 

[I-tallionStallion]

J89...you must be so bloated and disgustingly full before hitting the gym haha i could never eat two pb sandwiches before working out. BTW I don't recommend bread at all. Causes extreme tummy aches

 

[HandyAndy]

First off, that quote, whoever said it pretty much sounds like garbage to me. Was it from a GNC employee?

Nothing against you, but trying to comprehend that post gave me a headache.

Let me put it in simple terms for you.

Eat an hour or so before you workout, and get some simple carbs and whey protein in after you workout.

Protein is NOT used for fuel. Carbs and Fat are used for fuel in the body. So taking in protein before your workout wont contribute to energy. It can be used, but its a small percent, and only certain things, like long endurance races and what not.

Can you take it? Sure you can, its still calories and nutrients. Personally, I take in some simple carbs and some fats before I workout because that's what's used for fuel.

This may be over your head, but this is everything you need to know about Energy sources.....

BODY FUEL SOURCES DURING EXERCISE

Sources of CHO
> stored as glycogen in: muscle - direct source for activity
liver - replace blood glucose
> with exercise glycogen used depends on intensity & duration
> with higher intensity - muscle glycogen mostly
> with lower intensity - blood glucose mostly
> with prolonged sub-max exercise, increasing reliance on blood glucose because muscle glycogen stores deplete

Sources of FAT
> 3500 kcal = 1 lb FAT
> most FAT stored as TG in adipocytes, some in muscle cells
> major factor determining whether or not Fat is used as substrate is its availability to the muscle cell
> TG (in adipocyte) ---> 3 FA + glycerol (lipolysis)
> higher intensity - use both blood FFA & muscle triglycerides
> low intensity - mostly use blood FFA
> prolonged sub-max exercise –
Onset -equal contribution from blood FFA and muscle TG
Over time - mostly blood FFA

Sources of PRO
degrade
PRO -------> amino acids (aa)

amino acids may stay in muscle where degraded or go into blood and travel to other tissues

Prolonged exercise (>2 hrs) — increased use of PRO as fuel (otherwise contribution small)


Lactate as a Fuel

Lactate is NOT A WASTE PRODUCT

> can be used as a fuel source in heart and skeletal muscle

Slow twitch fibers of the heart and skeletal muscle remove lactate from blood and use it as fuel:
LDH
lactate ----> pyruvate  acetyl coA  krebs

> ‘lactate shuttle’ — lactate is produced in one tissue, transported to another & used as an energy source to make glucose
- ‘Cori’ cycle — cycle of lactate-to-glucose between muscle and liver

lactate, PRO, FFA, glycerol, lipolysis, glycogen, adipocytes, TG...

What the hell does all that mean? The only part that made sense to me in your post was before you got to body fuel sources....

 

[Throttle]

then use the part you understood.