Pre/post workout food for early morning

McNulty

Just a quick one I suppose - wondering about my timings and diet for my workouts

currently my only window of opportunity in the gym is between 7-8am in the morning. So the morning goes like this

5:15am - porridge with flax/goji stuff (linwoods)
6am - bus to Dublin
7am Gym - free weights (full body) with some treadmill or swim after

My question is - what do I eat at 8am - 8:30am? Am 'guessing' from reading here it should be a combination of protein&carbs but I need some inspiration for some things (like variety) that is
A: Pre cooked (or can be eaten uncooked)
B: Will survive a couple of hours in a gym bag/locker
C: Won't stink out the whole office

For lunch (12noon)I would usually have chicken breast or sardines/tuna with a salad and small amount of pasta - sometimes a small roll/sandwich with cottage cheese

Any ideas? I've neevr tried any supplements or powders etc so don;t know if a carbohydrate type drink would work as part of it? I'm not fussy with food (that's the problem!) and I can cook (love fish) so happy to prep things the night before.

motivation this year is a nice new TV if I hit my targets

Cheers everybody...

TommyKnocker

Hi There

You could try a Protein shake.

2 scoops of Whey powder (of your choice) = Protein
2 scoops of Dextrose/Glucose = Fast acting carbs
5g Creatine = Optional
5g L-Glutamine = Optional

All mixed with water so it gets into the system quicker.

Then have something in the real food line at 10:00-10:30 in work, such as some cottage cheese with wholegrain toast and some Peanut butter or some mixed nuts.

Just a suggestion.


Best Regards,

M

Solid Snake

Hey there,

Hope the training is going well.

Here's my mix, much the same as bodybuilder, I adjust mine to my specific size.

700ml water
0.5g of Dextrose per Lb of bodyweight
0.25g of Whey per lb of body weight
5g Creatine

Best of luck

JonnyF

I do something similar, train from half six to half seven/eight every morning. I usually start off by mixing a shake with whey, some fruit, muesli and a mix of milk and water in my blender. Then i put this in one of the containers, there's usually a glass left over which i have there and then leaving the rest for later.
I have the full smoothie after training on the way into work.
Then either brown bread with cottage cheese or porridge at around half ten or eleven.
Lunch at one thirty, this is my biggest meal of the day ( i get a couple of runs in every week during lunch so will often just have this at the desk).
Snack at around three thirty or four (sometimes just a yogurt or i might make a tuna pitta or something to have then)
Dinner once I get home (usual healthy stuff but lower on carbs than lunch)
Chocolate milk and ZMA before bedtime.

I suggest leaving stuff in work if you can otherwise it'll look like you're bringing your shopping into the office every day!

InKonspikuou2

2 scoops of whey with dextrose mixed with water within 15 minutes of workout for your PWO.

Then for your PPWO about an hour later some lean meat (chicken, turkey, steaks, lean mince etc) with brown rice or wholegrain pasta followed by a banana. Low fat beans, some more oats or sweet potatoes can be used instead of rice or pasta to add variety and still get your carb intake.

Portion size would depend on how your goals and your physical attributes.

Mellor

Nobody has asked what his goals are.
Various shakes are a good way to get extra (clean) calories, but not really suitable if the guy is trying to lose weight. (I have a feeling weight loss is the goal, due to thinks like "small amount of pasta - sometimes a small roll")

If you are trying to bulk up, then go with the above.

If you are trying to lose weight consider the following.

go straight to the guy without eating if you can, a lot of people consider this a better way to burn off body fat.
For post workout, the same ideas apply, higher % carbs, with portein.

I often make oat pancakes the night before.
Basically, Oats, water and an egg.
Oats provide carbs, the egg provide some protein and fat.
Make them up the night before and chill, bring to the gym in a ziplock, eat them on the way to work.

TommyKnocker

Mellor wrote: »

Nobody has asked what his goals are.
Various shakes are a good way to get extra (clean) calories, but not really suitable if the guy is trying to lose weight. (I have a feeling weight loss is the goal, due to thinks like "small amount of pasta - sometimes a small roll")

If you are trying to bulk up, then go with the above.

If you are trying to lose weight consider the following.

go straight to the guy without eating if you can, a lot of people consider this a better way to burn off body fat.
For post workout, the same ideas apply, higher % carbs, with portein.

I often make oat pancakes the night before.
Basically, Oats, water and an egg.
Oats provide carbs, the egg provide some protein and fat.
Make them up the night before and chill, bring to the gym in a ziplock, eat them on the way to work.

I personally don't see the problem with having a shake after a workout even if the goal is to lose weight/body fat.

Whey is just a food like anything else, that provides mostly protein, with usually little in the way of carbs or fats. As long as the calories provided by the shakes ingredients are counted in your daily total (for your goal) I don't see there being a problem.

So if weight/fat loss is your goal and you are running a daily calorie deficit of between 300-500 calories, then the whey shake post workout is not going to effect your weight/fat loss goal IMHO.


Best Regards,

M

corkcomp

B-Builder wrote: »

I personally don't see the problem with having a shake after a workout even if the goal is to lose weight/body fat.

Whey is just a food like anything else, that provides mostly protein, with usually little in the way of carbs or fats. As long as the calories provided by the shakes ingredients are counted in your daily total (for your goal) I don't see there being a problem.

So if weight/fat loss is your goal and you are running a daily calorie deficit of between 300-500 calories, then the whey shake post workout is not going to effect your weight/fat loss goal IMHO.


Best Regards,

M

yes, but if you are running a calorie deficit then why drink away a couple of hundred cals in one go. IMO it is much more satisfying to use whole food sources. a couple of chicken fillets will be much more satisfying.

McNulty

Thanks for all the feedback everyone - appreciate it.

The goal is weight loss in two stages (I'm 5-11) - from 16.5 stone down to 15stone (New TV as motivation) by end March then down onto 14 stone by end June (Nice holiday as motivation). I'm also planning to complete my first marathon (Dublin City) in October. Tried to give myself some clear targets and something that will motivate me.

In terms of not eating before the gym - no problem if that's the best way - had always assumed that having a small amount of something would be best (two weetabix or banana or porridge for example) just to get the body kicked off?)

Do a combination of free weights and cardio in the gym (hitting the treadmill til March then on the roads). I do want to refuel post gym with the right stuff to A: make sure I'm getting the benefit of my training - I do want Muscle growth as well and also B: something sensible that will stop me binging later on in the day. My current post gym food is closer to a handful of brazil nuts and a banana and while this works for my hunger, just not sure it's the most beneficial?
Like the sound of the oat pancakes - don't shoot me down, but how do you cook them (or do you?)

Does that make things any clearer/change anything people have said?

TommyKnocker

corkcomp wrote: »

yes, but if you are running a calorie deficit then why drink away a couple of hundred cals in one go. IMO it is much more satisfying to use whole food sources. a couple of chicken fillets will be much more satisfying.

My main reason for suggesting a whey shake is because the OP asked for something to eat between leaving the gym post workout and getting to work. For pure convienence, I would use a whey shake as you just need to add water. I would normally advise whole food over a shake. But there are times where whlole food is not always the most practicle.

IMHO Whey will also be digested quicker and therefore be available to your system quicker them eating whole food. And as I said, as long as you count the calories provided by the shake in your daily allowence and run a deficit, then there should be no problem with the shake.

Also to help build muscle that loose body fat most folks seem to recommend a high protein, moderate fat, moderate to low carb diet, so I don't see the benefit of oatmeal pancakes as a post workout meal. Though you could always add some whey into the mix to increase the protein content. However there is still the point that these would be digested slower then a shake.

Lastly, if I was working out first thing in the morning I would always have something to eat before the gym. I am usually hungry when I wake up and couldn't comtemplate working out without eating first. I also believe your performance in the gym will be better with food on board.

Just MHO.


Best Regards,

M

Mellor

B-Builder wrote: »

Whey is just a food like anything else, that provides mostly protein, with usually little in the way of carbs or fats. As long as the calories provided by the shakes ingredients are counted in your daily total (for your goal) I don't see there being a problem.

I never said it can't work. But it makes it harder to run a deficit. For the very reasons cork comp said below.

corkcomp wrote: »

yes, but if you are running a calorie deficit then why drink away a couple of hundred cals in one go. IMO it is much more satisfying to use whole food sources. a couple of chicken fillets will be much more satisfying.

also, many people don't count them and use them as a supplement, not a replacement 9which is what they need to be on weight loss)

B-Builder wrote: »

Also to help build muscle that loose body fat most folks seem to recommend a high protein, moderate fat, moderate to low carb diet, so I don't see the benefit of oatmeal pancakes as a post workout meal. Though you could always add some whey into the mix to increase the protein content. However there is still the point that these would be digested slower then a shake.

Really. I would of thought you've read enough around here to see why.

I agree that moderate carb, high protein is best. However, nobody suggests that each meal should be evenly proportioned.
Most agree (including those around here with professional opinions) that the bulk of your daily cards should come early and taper off. Also the best time of the day for carbs is after a workout, and it will replace spent glucose stores.
so, oat cakes, after a morning gym session, is better than spreading the same amount of carbs over a whole day.

Lastly, if I was working out first thing in the morning I would always have something to eat before the gym. I am usually hungry when I wake up and couldn't comtemplate working out without eating first. I also believe your performance in the gym will be better with food on board.

That depends on the person. I don't think it affects my proformance much. I've been getting up at 5 or 6 to train since I was 12 years old, so maybe i'm conditioned for it.




OP, as for the oat pancakes.
I soak the oats over night in water.
Add an egg the next morning, beat it all up and then fry on a good non stick pan over low heat. They are thicker than regular pancake
I sometimes add a little milk, its up to you. I also add psylium husk for a bit of fibre (also helps to thicken it up)
I use a oats in an instant sachet, 35g so it comes to about 200 cals.

There is a thread on them here somewhere, many people (who aren't as calorie restricted) go all out with berries, nuts, peanut butter etc.

brenmurph

try trinty all in one from tmu
each scoop has 30 g protein 20 g carbs 5 g creatine 5 g glutamine

McNulty

just wanted to say thanks to everyone for the advice. I'll definitely try out a couple of the different options to see what suits me best.

I'll let you know when I hit the magic telly mark!

Cheers

Jim