I work out first thing in the morning and am struggling whether I should load up on fluids or eat Breakfast. I have tried both and either feel weak if don't eat or get a little light headed if don't drink! fickle body i have!

What do y'all do and any advice from your nutritionists?

I drink a protein shake before I go in and then carry a bottle of water around with my while at the gym. If I didn't have a sleeve as a stomach, then I would probably do things a little differently. Back in the day...before all of this...I would have something like a banana to give me energy for my workouts and then after my workout...I had my high protein meal/shake etc. especially if I was lifting weights. This has what has always been recommended by my fitness trainers.

Carbs before, Protein after is the general rule.

Carbs trigger an increase in insulin production which allows glucose to get into your cells for energy. they also replenish glycogen stores for muscle energy while you're working out. Protein helps repair cells and create new ones after the workout is done.

Carbs before, Protein after is the general rule.

Carbs trigger an increase in insulin production which allows glucose to get into your cells for energy. they also replenish glycogen stores for muscle energy while you're working out. Protein helps repair cells and create new ones after the workout is done.

Stef, with the sleeve how should we handle it now? When I get up, I have my Protein Drink then i go for my walk. I walk 1 -2 hours depending on if I'm doing 3 or 6 miles. I want to optimize my workout with losing weight.

I know the old rule is load up on carbs before working out, but I'm finding that unless you're doing a high intensity workout you don't really need them as much. Think long slow cardio, you don't need any extra glycogen for that. Now if you're doing HIIT or resistance training, then yes.

But I would load up on Water before any food. It's way more important.

I work out with a PT 7am before work - mainly strength training. (I do cardio in the evenings). I have been having a banana beforehand as I feel nauseous if I dont eat. Is that not recommended? I often dont feel hungry post-work out and have an early lunch ....

Most nutritionists suggest ingesting some sort of protein very soon after resistance training to prevent your muscles from becoming catabolic. Even if you're not hungry, it might be better to have a small protein shake or some other fast absorbing protein.

Do you guys try to consume more calories on days that you burn a lot? I'm still having trouble getting over 500 calories in if I am eating right. Sometimes my workout tracker says I've burned more than that. I worry this is bad for the metabolism.

Butterbean hit the nail on the head. U looking good bro keep it up.

I actually eat 1/2 a Protein bar 1/2 hour before I workout and then eat meat after.

My synergy factor burns me up on workout nights and it makes me sweat n hot the rest of the night. My vasularity is starting to be really pronounced. Drink lots of Water in between. I noticed that if I neglect my water my upper abs start to fatigue super fast but I really lift hard.

Theres a book called Nutrient timing that gives you a great guideline to follow throughout the day. Its a good read.