Carbs Before Workout

[Indieflickers 298]

I keep reading every where how it's important to have good carbs before a workout. I've been eating what I call my Cherry Garcia concoction (0% plain Greek yogurt with a few cherries & dark chocolate chips) an hour before my workout, but it occurs to me that that may not be enough? Here's the nutritional breakdown:

Cal: 107

Fat: 3g

Carbs: 13g

Sugar: 10g

Fiber: 1g

What has worked for you? I've discovered I can't do anything to heavy or I'll have to wait more than an hour to exercise.

[ShrinkingPeach 1,291]

I don't eat anything before exercise..I definitely have Protein after for muscle repair.

[jess9395 5,448]

Depends on what a workout consists of for you! Are you walking for a mile? Elliptical for half an hour? An hour of Zumba? Weight lifting?

When I'm going to run for longer than about three miles (I run at about a 9:30 pace so that's running on the road for longer than a half hour) then I have about 20-25g of carbs before. Otherwise I don't worry about it.

Usually it's oatmeal w/protein powder or yogert and fruit or dried fruit/nut mix or a Protein shake blended with frozen fruit...something like that. I rarely eat refined/white carbs.

[jess9395 5,448]

Oh and yes a @@ShrinkingPeach says Protein after for muscle repair is a definite plus! I will often do half a shake before/half after.

[Indieflickers 298]

@@jess9395 right now I'm only walking about 3 miles, but I'd like to work my way up to running. I do strength training as well.

[jess9395 5,448]

@@jess9395 right now I'm only walking about 3 miles, but I'd like to work my way up to running. I do strength training as well.

I don't think you need any more carbs than you are getting from your yogert right now then. And you don't need extra carbs for strength training, that's just for aerobic conditioning where you are raising your heart rate for over 45 mins at a time. I think you're good to go right now.

[*Lexie* 1,486]

I agree, you are getting enough for what you're doing. I don't eat anything prior to my workouts with the exception of my weekly long run (approx 2 hour workout) and I have oatmeal before.

[Indieflickers 298]

@@jess9395 @@*Lexie* thanks! That's very helpful!

[OneDollarBill 371]

If I am going cardio only then no need to eat prior. When I lift with my trainer he likes me to have carbs like sweet potato. He also likes me to have a banana before our sessions. After the workout he also recommends some carbs to assist with recovery with Protein. My go to is a single serving of Kashi GOLEAN Crisp Toasted berry Crumble Cereal. It has 9g of Protein and I will add the other half a banana. and a 3/4 of milk. Seems to be working out for me.

[BLERDgirl 6,417]

I typically do aquafit in the AM. Sometimes I also do a 30 min run/walk in the pool after. I make a Protein shake that typically had half a cup FAGE 0% Greek yogurt, a scoop of Isopure unflavored & whatever additives are on hand. Sometime a tbsp of almond butter, sometimes a bit of fruit, sometimes spinach or kale purée. I add lots of ice and drink half before & half after. According to MFP my shakes come in at about 30 - 38 grams if Protein.

I then eat a regular lunch & dinner is usually Soup or salad of some sort. If I need a snack in the afternoon I will have either an ounce of nuts, cucumbers, or half cup of yogurt

I try to keep my heavier carbs in the early part of the day when I am most active. Book ending my workout with carbs & protein keeps me from getting fatigued.

[Indieflickers 298]

@@OneDollarBill and @@BLERDgirl thanks for the advice!

[B-52 7,113]

Most things you read do not pertain to the obese looking to loose weight.We are in a different class.

My feelings were I had enough carbs stored away as fat that I could burn off during workouts....if I ate before a workout, then that is what I would be burning off, an not what I have stored away.

After, I would have a high Protein recovery shake....one reason was so I would not eat anything and spoil what I just worked hard for.

And for me it worked...I managed not only loose all my excess weight, but burn off all my excess fat...I have a very low body fat %...in the fit-athletic range.

Now that has been accomplished, I find I do need a little something to work on before.

Most nutritionists, trainers, etc, are schooled for normal, average weight people.

[maggie409 765]

I just started with a trainer two days ago and quite frankly it's kicking my butt! (Thank goodness). He said when I was ready he could give me a diet plan to follow but for now follow my doctors advise due to my Bariatric surgery. He is starting me out very slow which I like. I generally have my workouts around 1 pm so I eat high Proteins and get extra hydrated before. I honestly have no idea what I'm doing so I am following my NUT and surgeon requirements for diet and following my trainers advise for exercise. Hopefully I will gain more knowledge as I go along.

[Dub 9,922]

Honestly I get scared by what I see some trainers doing with obese clients.

The high intensity jumping and lunging and other real aggressive stuff looks like a recipe for tendon damage.

Last time I was in the gym there was a mid-50's lady whose BMI was probably in my range. Her trainer had her jumping up on a box and jumping down. She wasn't hardly breathing with any rhythm and looked as if she was going to pass out.

She called a time out and walked over to the restroom area. I commented to the young trainer, "You aren't going to hurt her are you? Looks like an ankle breaker right there.". He replied back, "She needs to work".

I don't think many of these so-called trainers have a clue how to approach the obese in a lasting program that is safe. What seems to happen far too often is they hurt their clients and turn them off to ever coming back.

[Inner Surfer Girl 12,015]

Honestly I get scared by what I see some trainers doing with obese clients.

The high intensity jumping and lunging and other real aggressive stuff looks like a recipe for tendon damage.

Last time I was in the gym there was a mid-50's lady whose BMI was probably in my range. Her trainer had her jumping up on a box and jumping down. She wasn't hardly breathing with any rhythm and looked as if she was going to pass out.

She called a time out and walked over to the restroom area. I commented to the young trainer, "You aren't going to hurt her are you? Looks like an ankle breaker right there.". He replied back, "She needs to work".

I don't think many of these so-called trainers have a clue how to approach the obese in a lasting program that is safe. What seems to happen far too often is they hurt their clients and turn them off to ever coming back.

And when you are obese and get a sports injury you get a very helpful doctor who tells you they can't do anything to treat you because you need to lose weight. For some reason regular-sized people with the same sports injuries can be treated though.

Just one of my biggest gripes.