[angie2443]

I've been doing some pretty intense workouts lately. They last about an hour and require a lot of work from my arms and legs. My mucles tend to get weak about 30 minutes into the workout. I was wondering if there were certain foods I should eat 30 minutes to an hour before the workout. I eat pretty healthy otherwise. I was just wanting something to give me a little extra energy. Thanks.

[northstar1]

Originally Posted by angie2443

I've been doing some pretty intense workouts lately. They last about an hour and require a lot of work from my arms and legs. My mucles tend to get weak about 30 minutes into the workout. I was wondering if there were certain foods I should eat 30 minutes to an hour before the workout. I eat pretty healthy otherwise. I was just wanting something to give me a little extra energy. Thanks.

Try having a banana before you work out

[Ruby Slippers]

Yeah, no meal a few hours before a workout, but a low-fiber snack like a banana, pretzels, or crackers -- about 100 calories -- an hour before the workout is perfect. I am working with a nutritionist right now (she's a client -- services trade!), and she told me so. Works great for me.

[Enema]

Sounds like you might be overworking muscle groups, rather than not eating right.

[SoulSearch_CO]

I favor protein shakes before I go running/biking. I run for an hour at 5.3/hr and have been biking upwards of 35 miles. The protein seems to help. I'd also strongly recommend that you take a multi-vitamin if you're not already doing so.

[angie2443]

Thanks everyone. I've been eating a fruit 1 hour before the workouts and have broken up the workouts so I'm not doing everything all at once. I think I just needed to give my muscles a break.

[11bgentleman]

I would go with an apple and a banana. They seem to help me. I try to take a protein shake after a workout. It is a good time to feed your starving muscles.

[Jexranger]

Been working out for 2 years with a strict routine, also did fitness and exercise at college included nutrition ect.

Fast releasing carbohydrates:

Fast releasing carbohydrates give a sudden burst of energy and don't last very long, this is why you see marathon runners eating Jelly Babies (sweets) towards the end and during a race for a sudden burst of energy to lift them up again but but they usually end in a slump.

Types of food:

Banana's
Chocolate
Anything containing sugar

When I work out I have a protein shake 2 - 2.5 hours before my workout
Then depending on how I feel during the workout I'll eat half a bar of chocolate (breaking it into small pieces) a banana or sweets during the workout for an extra boost, but not too much you'll bring it back up

Slow releasing carbohydrates:

Slow releasing carbohydrates supply the body with lasting energy and stamina for a long period of time, usually used for marathons or before sports games, you should eat slow releasing carbohydrates 2 hours before a workout probly best if you're going on a long run or a long endurance workout.

Types of food:

Beans
Rice
Pasta
Potato
Whole grains

Also its important to have carbohydrates and protein after a workout because protein heals your damaged and torn muscles and carbohydrates supply energy to the body which will get the protein to your muscles quicker which makes your muscles grow bigger faster.

Food that contains protein:

Meat
Fish
Eggs
Nuts and Seeds
Protein shakes

Hope that helps abit.

[FleshNBones]

Originally Posted by Jexranger

Been working out for 2 years with a strict routine, also did fitness and exercise at college included nutrition ect.

Fast releasing carbohydrates:

Fast releasing carbohydrates give a sudden burst of energy and don't last very long, this is why you see marathon runners eating Jelly Babies (sweets) towards the end and during a race for a sudden burst of energy to lift them up again but but they usually end in a slump.

Types of food:

Banana's
Chocolate
Anything containing sugar

When I work out I have a protein shake 2 - 2.5 hours before my workout
Then depending on how I feel during the workout I'll eat half a bar of chocolate (breaking it into small pieces) a banana or sweets during the workout for an extra boost, but not too much you'll bring it back up

Good advice. I would avoid the chocolate just to avoid cavities. I dropped the sport drink and went with water for the same reason. The bananna is fine as long as it is washed down with water.

Slow releasing carbohydrates:

Slow releasing carbohydrates supply the body with lasting energy and stamina for a long period of time, usually used for marathons or before sports games, you should eat slow releasing carbohydrates 2 hours before a workout probly best if you're going on a long run or a long endurance workout.

Types of food:

Beans
Rice
Pasta
Potato
Whole grains

Also its important to have carbohydrates and protein after a workout because protein heals your damaged and torn muscles and carbohydrates supply energy to the body which will get the protein to your muscles quicker which makes your muscles grow bigger faster.

Go with the low GI foods. Lose the potato, and the refined foods (white rice, white bread). If you are cooking pasta, cook it to al dente (firm). The softer the pasta is, the higher the GI will be. Apples are also low GI, but you should still be able to eat them 1 hour before if not during a workout.

Food that contains protein:

Meat
Fish
Eggs
Nuts and Seeds
Protein shakes

Hope that helps abit.

Let's include milk (Isn't that where whey protein is derived from). Legumes also contain a lot of protein, and to a lesser degree, some grains.