What to eat before/after exercise

[ECUJenn 116]

Hey everyone! I am 3 months post op and have been doing 5K training for 8 weeks now. I normally have all day to hydrate and get good nutrition so I have been feeling ok after our walks in the evening. On Memorial Day we had a celebratory practice that was at 10am. I never recovered for the day and felt horrible the entire afternoon. Then, last night at practice Summer was finally here and while we only did 2.5 miles I was light headed when I got home and it took about an hour of sipping Water and eating a Protein bar before I could stand without getting cold sweats.

My actual question is, I have two 5K's coming up in the next two weekends which of course are in the mornings. I was wondering if anyone had any tips for what they eat in the morning or how they hydrate first thing in the morning that helps them power through a morning workout and feel good afterwards?

Thanks in advance,

Jenn

[music1618 879]

I usually do a Protein Shake before and after a workout.

[CuriousC 3]

I normally don't eat before workouts but I'll drink an Advocare Spark. Immediately after workout I'll drink a Protein Shake. About an hour after work out, I'll eat 1 egg and 2 slices of bacon. For me, Protein is key to avoid soreness.

[BBdoodle 483]

I workout in the early a.m. before I go to work, its in the basement on my incline/treadmill. I usually don't eat anything before I work out but I do have a Protein shake after, that helps me recover quick. If I don't do a shake I will have a Protein based Breakfast = cottage cheese, eggs, cheese etc. etc. When I use to run outside when the weather was really hot I would get light headed and my heart would pound like crazy in my chest. I never liked running in 80+ degree weather I do LOVE to run when its like 20 or 30 degrees.

You may have pushed yourself too hard and probably got a bit dehydrated.

[Anniesmom12 181]

Way to go with the marathons! i wanna get in to that as well. I usually hit the gym after work so I am hydrated and I have a couple of cubes of low fat cheese on my way there for Protein.< /p>

[norasinclair 19]

Hey everyone! I am 3 months post op and have been doing 5K training for 8 weeks now. I normally have all day to hydrate and get good nutrition so I have been feeling ok after our walks in the evening. On Memorial Day we had a celebratory practice that was at 10am. I never recovered for the day and felt horrible the entire afternoon. Then' date=' last night at practice Summer was finally here and while we only did 2.5 miles I was light headed when I got home and it took about an hour of sipping Water and eating a Protein bar before I could stand without getting cold sweats.

My actual question is, I have two 5K's coming up in the next two weekends which of course are in the mornings. I was wondering if anyone had any tips for what they eat in the morning or how they hydrate first thing in the morning that helps them power through a morning workout and feel good afterwards?

Thanks in advance,

Jenn[/quote']

Hi Jen you'll need some carbs plain and simple,water and potassium banana ,bagel, water.... Nothing heavy

[slowtogo 301]

I disagree with the carbs comment. Unless you are at goal weight-I.e.a bmi of 25, You need Protein before and after exercise.

[norasinclair 19]

I disagree with the carbs comment. Unless you are at goal weight-I.e.a bmi of 25' date=' You need Protein before and after exercise.[/quote']

And how many marathon ,half ,10k 5k have you done..?? I know what I'm talking about from experience not from gut feeling group chats or the Internet .disagree if you must but know from experience ,carbs isn't going to kill you nor will they add weight remember she's going a 5k 3.2 miles not sitting on the couch .it's a bagel for goodness sake she doesn't have to eat the whole thing there are mini ones out there, do you know what runners load up on the night before a big race? Carbs, and race day it's bananas salt tabs and potassium and Water some runners do the little gel packets consisting of electrolyte ,sugar and potassium ,that's for the prevention of cramping in the legs .so that little bagel you have a fear of is strictly for energy nothing more nothing less. Ex Runner now a walker.

[SoccerMomma73 1,867]

Protein is awesome, Protein helps build muscle which helps burn fat which is essentiall why we're all here...anyone doing any type of strenuous prolonged activity is going to need some carbs for fuel. Don't eat a bag of Funyuns (God I love Funyuns) but complex carbs do provide energy for quicker use then protein does.....ultimately ask your doc but likely you need a few complex carbs pre workout WITH a bit of protein to help level use your glucose and keep your energy from crashing so quick....note, load up on simple carbs and you are screwed, you'll crash and burn worse then ever! (And if you're super serios add protein post workout as well)

Also....I am so very proud of you for working so hard!!!you absolutely are a success story in the making. Can't wait to keep reading about your journey!!

HW 312, pre-op (RNY) 255, current weight 213.2

[mylynn1377 93]

A friend of mine is a bodybuilder and a personal trainer and I know that in training for competition she eats simply. Mostly lean chicken and non-starchy veggies. PB2 and Protein Shakes and drinks at least a gallon of Water per day. The night before competition she carb loads with complex carbs, wild rice, Beans, etc. And right after she hits a Protein Shake. That is what most body builders do in general. I would hydrate really well the day before the run also. It will carry over to the next day. Eat a light Breakfast of some Protein and carb and make sure you have light protein, like a shake, available for right after the run. Drink electrolyte replacing drinks in between.

[music1618 879]

And how many marathon ' date='half ,10k 5k have you done..?? I know what I'm talking about from experience not from gut feeling group chats or the Internet .disagree if you must but know from experience ,carbs isn't going to kill you nor will they add weight remember she's going a 5k 3.2 miles not sitting on the couch .it's a bagel for goodness sake she doesn't have to eat the whole thing there are mini ones out there, do you know what runners load up on the night before a big race? Carbs, and race day it's bananas salt tabs and potassium and Water some runners do the little gel packets consisting of electrolyte ,sugar and potassium ,that's for the prevention of cramping in the legs .so that little bagel you have a fear of is strictly for energy nothing more nothing less. Ex Runner now a walker.[/quote']

I agree with what you said. Carbs give you energy and help your body with fuel. You must feed your body in order to lose weight and do it correctly. I play soccer 5 nights a week. Cabs give me the energy needed. Protein helps build your muscle and gives you energy. Please don't be afraid of carbs and calories once you start hitting the gym. They are the fuel for our bodies. You do have to be smart with the selection of your carbs and calories. Check with your doc or nut.

[LeticiaHuggins 177]

A friend of mine is a bodybuilder and a personal trainer and I know that in training for competition she eats simply. Mostly lean chicken and non-starchy veggies. PB2 and Protein Shakes and drinks at least a gallon of Water per day. The night before competition she carb loads with complex carbs' date=' wild rice, Beans, etc. And right after she hits a Protein Shake. That is what most body builders do in general. I would hydrate really well the day before the run also. It will carry over to the next day. Eat a light breakfast of some Protein and carb and make sure you have light protein, like a shake, available for right after the run. Drink electrolyte replacing drinks in between.[/quote']

As a WLS patient you don't want to carb load like body builders. They actually do this the day before comp so that they look more vascular during competition. Meaning it gives the muscle more definition and also floods the muscles with blood so their vains will protrud. Carbs are good for everyone... Please don't mimic a body builders menu tho.

[ECUJenn 116]

Thanks for the advice everyone. I ended up eating an egg and a 1/2 slice of good bread bout 2 1/2 hours before and a Protein drink on the way. Good hydration (nun) afterwards and I am great. Still working on my goals, but 48:05 was my time. Down from around 58 minutes before surgery.

HW 344, DOS 320, Surgery Date 2/20/13, CW 263 Sent from my iPad using RNYTalk

[norasinclair 19]

Thanks for the advice everyone. I ended up eating an egg and a 1/2 slice of good bread bout 2 1/2 hours before and a Protein drink on the way. Good hydration (nun) afterwards and I am great. Still working on my goals' date=' but 48:05 was my time. Down from around 58 minutes before surgery.

HW 344, DOS 320, Surgery Date 2/20/13, CW 263 Sent from my iPad using RNYTalk[/quote']

Happy you finished ,your time was about 15.4 minutes per miles not bad just remember you're get faster and stronger the more you walk and train, well done !