What to eat before exercise?

[Momto3Belles]

I've been low-carbing for a while now with great success. The past month I was in a stall so I decided to go back to induction for a week or two. That did the trick, I am losing again however when I exercise it is SO DIFFICULT!! It feels like my muscles weigh so much more. I am struggling to lift the amount of weight that I had been lifting for 3 weeks before re-inducting.
My workout routine: Monday and Wednesday- 1 hour weights and 1 hour cardio (BodyCombat); Tuesday and Thursday- 1 hour cardio; Friday-30 minutes weights and 30 minutes cardio. I always take Saturday off. Sometimes I'll do the elliptical or swim on Sundays. Also, I have been exercising for months, so I am in good shape.
I am wondering if you guys can recommend the best foods, snacks or meals, to eat before I workout or between weight and cardio workouts (induction friendly or for OWL). During the Monday and Wednesday workouts, I have a 15 minute break after my training session and before my cardio.
THANKS!!!!
Lee Ann

[Tommy]

Re: What to eat before exercise?

Try a Protein Shake, I like ISOPure it has plenty of protein, zero fat and zero carbs.

Weight lifting is difficult while attempting to lose weight. It must be done in order to preserve lean body mass but as you point out, when losing weight your not able to lift as much.

By the way, if you are exercising alot you can increase the amount of carbs you have per day. Let your results and progress be the judge though on your limits.

[Lyssie]

Re: What to eat before exercise?

Ummm... I know that I (personally) stall depending on which shakes I would drink. Even if they're 0 carb. Just something to keep in mind.

I think the only time I had issues with lifting the same weight was if I was not well rested or hydrated, or had eaten nothing in the morning (I was benching over 130, so it's not like a small amount of weight).

I personally recommend an egg, or some nuts, or string cheese, something easy, but not a prefab foodie thing if possible.

[IrishMom82]

Re: What to eat before exercise?

So then it would be best to having something high protein before workouts not high fat?

[TheDogAteMyName]

Re: What to eat before exercise?

If I ate right before working out, I'd be sick. I eat nothing at least 2 hours before a workout. I'll eat something about 2.5 hours before and it will be a high fat/high protein combo. If you're on induction eat a few deviled eggs and a piece of meat (I love beef, but go ahead on turkey, chicken, etc...) I've been increasing my strength steadily since February while strength training. Just keep doing what you're doing, but eat 2.5 hours before. I've never fizzled out during a workout and I do a CrossFit routine.

Make chicken salad with celery and mayo and stuff it into a few hardboiled eggs. Keep us updated with how you're feeling. Great job on the workouts - awesome!

[Tommy]

Re: What to eat before exercise?

So then it would be best to having something high protein before workouts not high fat?

Research studies shows a combination of protein & (the bad word) carbs is best. The debate in these studies seem to go back & forth though on whether it is optimal to have it before, during or after the actual workout.

My personal opinion, if doing just cardio I try to have less food in my stomach, if doing weight lifting the extra carbs will help with pumping more weight and will be burned off during the workout itself.

A good tip, other research studies have shown that drinking a bottle of cold water before a workout will help burn off additional calories.

www.thefactsaboutfitness.com has articles comparing these different research studies if you would like to look at them.

[ttdriver]

Re: What to eat before exercise?

Personally I do best with no food before my long runs. I can run 10+ miles on an empty stomach. If I eat beforehand, I feel sick and usually end up with stomach issues ... ahem .. you know what I mean!

If you do eat something, give yourself an hour to properly digest the food before starting anything strenuous.

Betty