Im officially six weeks post op and soooo ready to start working out and toning up! I've been having trouble getting all my Protein in but working on it. The problem is I feel pretty weak and shaky sometimes. I have five young kids and admittedly forget to take care of myself sometimes. (Working on that too! .

Can I get some suggestions for what to eat before and after a workout to keep my strength up? Like, should some healthy carbs be in a pre workout snack for energy? I won't be doing anything super intense because of being weak right now but I really want to tone up. Is it enough to keep walking and add in some strength training for now? Any and all advice is greatly appreciated! This is all new for me but I'm really excited to get in shape!

Early on, I found staying hydrated the biggest challenge. I would get dizzy upon standing and woozy after short periods of exertion due to dehydration. Even now, almost 18 months out, if I am shaky it is because I need to hydrate. If indeed you actually need protein, then I would recommend a protein or meal replacement shake- best of both worlds- liquid and protein.

I have been hitting the gym hard since being cleared to workout at the ten week post-op mark. I try to eat or drink 15 to 20 grams of Protein 20 to 30 minutes before working out. (cardio or weights) I try to eat or drink another 15 to 20 grams of protein within 45 minutes after my workout. I can't back this up with any scientific research, I am simply sharing my routine with you. I think it is great that you are being active and walking. Keep it up. I wouldn't start with the weights until being cleared to do so. I was on a strict 10 pound lifting restriction for the first ten weeks. (That doesn't mean I didn't keep a set of 5lb dumbells around to use at my house.) Keep trying different things and after a few weeks you will find what does or doesn't work for you. Keep up the great work!!! Best Wishes!!

I've started lifting again (doctor cleared me at 4 weeks) and like you, I found myself basically too tired to do anything that required that much exertion. I talked to my nutritionist and she said I needed to have a healthy carb just before working out because that requires "faster" energy than Protein. She suggested I eat a piece of fruit or to toast half of one of those whole wheat sandwich thins and have that right before I exercise. It really has helped. She also suggested I add more carbs in throughout the day. I was only eating protein and keeping carbs below 30 or so a day and she said that was just too low if I was going to be active.

So far, so good -- I have energy to exercise and have still lost weight.

Yep...I found carbs essential once I started working out. Those whole-grain sandwich thins aren't bad. I know I'm able to exercise/cycle much better when I have an egg with cheese and half a sandwich thin rather than just a Protein shake for Breakfast (my exercise is always in the morning, before my body realizes what I'm doing to it )

My total carbs are still usually under 50 for the day (probably still on the low side, but for now, I have enough energy for the amount of exercise I get in)

Yes! Healthy carbs are essential before a workout! My doctor cleared me to workout (within reason) as soon as my body felt up to it. I started walking at the track at two weeks post op. By 6 weeks post op I was completing four miles, walking the curves and lightly jogging the straight aways. I would eat a banana about an hour before, if not I would get dizzy spells and feel very week. I also tried my best to stay hydrated. It seemed that I was able to drink water so much better during physical activity, so I would carry my bottle of water with me and sip, sip, sip during the walking portion of my exercise. Good luck! Oh, and consuming your protein within the hour following your workout, is essential to aide in muscle recovery and building.

Edited July 19, 201412 yr by Curvy

http://www.organizeyourselfskinny.com/2014/07/17/foods-to-eat-before-and-after-a-workout/

Thank you all!

Carbs are not evil...bad carbs are evil!

Before a workout, I will eat 1/2 a Protein bar and a couple of bites of banana or maybe some cheese and turkey. Something light to fuel my body.

After the workout, I will eat the other half of my Protein Bar or drink a shake.