When/What to eat on day of workout

Nobrow

Erm ... so I'm finally doing it. I'm going to go to the gym! Have an assessment booked this week.

I will be going in the evening after work, about 7. My question is what and when should I eat that day?

I often skip lunch during work because Im just not hungry. I wont be doing that if Im going to the gym, but how much should I be eating? And should I be having something in the evening before going to the gym? Would a sandwich at lunch and a cereal bar at 6 be appropriate or what??

Ill be honest, Im worried about having food in my stomach if Im going to be exerting myself in a way to which I am not yet accustomed, cos Im scared Ill puke all over the cross trainer/gym bunnies!

BossArky

Read the stickies at the top of the main forum. There is heaps of info on there to answer your query.

Nobrow

BossArky wrote: »

Read the stickies at the top of the main forum. There is heaps of info on there to answer your query.

Em. I did actually look but I didnt see the answer (perhaps there is just too much info there to be of use with boards crappy search )

I see plenty about diet in general, but Im wondering what and when to eat for an imminent workout ...

BossArky

Nobrow wrote: »

I will be going in the evening after work, about 7. My question is what and when should I eat that day?

First of all please post your typical daily diet so people can advise you on that.

Typically you may want to include the following in your diet to support a decent exercise program:

• oats
• nuts
• lean meat
• protein: chicken / tuna
• fresh veg: brocoli, carrots, peppers, onions, tomatoes, cauliflower,
• milk

What age / weight /height/sex/ goals do you have with regards fitness? Will you be doing weights or cardio? Are you fit or not?

Nobrow wrote: »

I often skip lunch during work because Im just not hungry. I wont be doing that if Im going to the gym, but how much should I be eating? And should I be having something in the evening before going to the gym? Would a sandwich at lunch and a cereal bar at 6 be appropriate or what??

Make sure you are hydrated by drinking small amounts often during the day.

A sandwich and cereal bar may not be enough. It depends what you will be doing. Adding fruit and nuts around your existing diet will give you something to start with.

Try having some fruit about an hour before the gym. Report back on how you get on and give some more info

squod

Nobrow wrote: »

Im scared Ill puke all over the cross trainer/gym bunnies!

Don't worry I fart regularly in the squat rack.
It's hillarious!

Sangre

What do people think of an after work out snack of the following;

Immediately get home - banana and some milk.
Abour half an hour later - Tuna with some cottage cheese and/or hummour. probably more milk

Is that too high protein? This would be the last meal of the day as I work out at night.

BossArky

The fat in the milk and cottage cheese reduces your muscles "soakage" of protein. Leave it a bit longer before having these.

Straight after a workout you want something with sugar and protein --> banana (sugar) & whey shake or can of tuna (protein).

Sangre

Any suggestions on what to mix with tuna? Just tried to choke down a raw can of tuna...blugh. Done it many times before but it was last thing I wanted after gym.

itsallaboutheL

Sangre wrote: »

Any suggestions on what to mix with tuna? Just tried to choke down a raw can of tuna...blugh. Done it many times before but it was last thing I wanted after gym.

helmanns french dressing, or tomato ketchup does the job

Remmy

black pepper goes fine with tuna.I like it with less stuff on it.Type in poundstone chicken shakes...The Dude is an Animal!

Gumbo

Sangre wrote: »

Any suggestions on what to mix with tuna? Just tried to choke down a raw can of tuna...blugh. Done it many times before but it was last thing I wanted after gym.

i bought small tins of tuna in Lidl recently, there is a variety of flavours including tomato and onion, black peper, sweet thai chili which taste great on there own! i chyecked the protein amounts compared to a standard can of tuna and they were very close, i will check exact figures this evening.

only thing is they may have slightly more calories than the standard tuna due to the extra ingrtedients, but hopefully they are good calories!