exercise and meal timings

[nimbinpaul]

I thought about posting this in the exercise forum but its more about timing when we eat and hopefully someone will know a little about the science behind this (there is such a great wealth of knowledge on this site!!!)

When we are in ketosis our body is using fat for energy, so if I have a fatty snack before I exercise then will the energy for my workout come from dietary fat Ive just eaten or stored fat?... should I avoid eating before i exercise to ensure that the energy comes from stored fat?

I generally like to have a snack before I exercise so I dont "hit the wall" but should I just be pushing through this?

I know someone out there will know the physiology behind this !!

[chinadoll]

Re: exercise and meal timings

OK, here is what I have gleaned from my trainer and the fitness forums.

It takes time for food to digest so if you eat just before starting exercise, fat would probably not fuel your workout. Carbs are digested first, then proteins, then fats. I would say eat a small regular meal with some protein about an hour before you workout if you are lifting or playing sports, etc.

Many sources say that if you do cardio in the early morning to do so on an empty stomach and you will burn body fat because body fat is easier to convert than muscle for an aerobic exercise. Since you haven't fueled your body externally and are not overloading your muscles, this makes a certain amount of sense.

Always eat a small meal an hour before doing intense weight training and follow up immediately (within 20 mins) after weight training with an easy to digest protein snack. Once you reach Rung 2 that would include whey protein shakes. I prefer a small whole milk yogurt with a little protein powder in it. The key here is you needs a protein that is easily digested so your body will use the food to replace its needs and not break down muscle to do it. The few extra carbs in the yogurt are utilized quickly but don't seem to make me hungry--you want to find something that doesn't cause cravings.

Hope this answers your question. I have been following this pattern and can tell you that if I don't eat before lifting I can't keep upping my weights from week to week. I run out of steam halfway through the session. Cardio I actually prefer an empty or near empty stomach as long as my session doesn't go over 45 mins. If the cardio runs too long I definitely feel the hunger by the end.

And don't underestimate the need for water during both of these activities. I usually go through a liter an hour when exercising without even trying, more if it is hot out.

[nimbinpaul]

Re: exercise and meal timings

thanks for that, I'll def add in a protein drink post work out...
Im pretty good with water currently drinking 3-4 litres perday.
I know from previous experience with Atkins that exercise is extremely important to keep up my metabolism and I want to maximise my energy. I'll try the small meal/snack about an hour beforehand for vigorous lifting.
Thanks for the advice.

[chinadoll]

Re: exercise and meal timings

You are welcome