Eating Before Exercise

 

The best food to eat before exercise with Diabetes: GLUCOSEZONE

Video taken from the channel: GLUCOSEZONE


 

Eating Before Workouts @hodgetwins

Video taken from the channel: TwinMuscle


 

Fasted Training vs Eating Before Workouts: Study Compares the Difference

Video taken from the channel: Thomas DeLauer


 

Joe Rogan Should you eat before training

Video taken from the channel: A2Z Production


 

Should You Eat Before or After Working Out?

Video taken from the channel: Healthline


 

Does working out on an empty stomach burn more fat?

Video taken from the channel: jessicasmithtv


 

Is it Better to Eat before or after a Workout?

Video taken from the channel: The Doctors


What is the best thing to eat before exercising for energy and endurance? You need quality carbs, lean protein, heart healthy fats, and fluids. Your muscles rely on carbohydrate foods like.

While the importance of eating before a workout may vary based on the situation, most scientists agree that it’s beneficial to eat after exercise. Research shows that. Eat a solid meal 4 hours before exercise. Eat a snack or a high-carb energy drink 1 to 2 hours before exercise. Consume a replacement drink 1 hour after exercise, preferably one with a 3:1 carbs to protein ratio.

Preand Post-Exercise Eating Strategy. 1. Eat a healthy breakfast. A healthy breakfast might include cereal and fruit.

If you exercise in the morning, get up 2. Watch the portion size. Be careful not to overdo it when it comes to how much you eat before exercise. Large 3. Snack well. A smoothie can be a good snack.

Most. Each of the men completed three different trials: eating a breakfast of oats and milk and then resting (aka no exercise), eating the same breakfast two hours before cycling for 60 minutes, and. On the other hand, if you’re doing long or very intense workouts, or your goal is to gain muscle mass, eating before and after a workout becomes more important.

The right nutrition and timing will help prevent muscle mass loss, shorten your recovery time, and. If your workout is during the day or evening and afterlarger meals, you should wait longer before exercising. Youshould allow 3 to 4 hours after eating before exercise for big mealsand 2 to 3 hours after smaller meals. For snacks you onlyneed towait about 1 to 2 hours after eating before exercise.

“If you are eating something before a workout, I recommend eating 30 minutes to two hours ahead,” Taub-Dix says. Eating Before Exercise: Does This Help Burn More Fat? Dr.

Len Kravitz, Fat Researcher Extraordinaire! This past weekend I had the pleasure of attending a seminar. Exercise enthusiasts often wonder whether it’s better to eat or fast before a workout.

A new study is the first of its kind to show the effects of eating versus fasting on gene expression in.

List of related literature:

The best timing recommendations for eating before exercise is to eat a small meal of carbohydrate and protein one and a half to two hours before working out (for building).

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

• The meal or snack consumed before exercise should be sufficient enough so that the athlete is not hungry during exercise but not so large as to leave undigested food in the stomach.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

To do this, the focus should be on starchy, low-fiber carbohydrates for the last meal before exercise, followed by a sports beverage sipping protocol that maintains blood glucose and volume up to the beginning of the training or competition.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, 2020

And although large meals before exercise could make you drowsy and lethargic and possibly cause digestive distress, your real challenge lies in determining the size of the meal and the meal choices that work best for you before particular types of exercise sessions.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

To do this, the focus should be on starchy, low-fiber carbohydrate foods and fluids for the last meal before exercise, followed by a sports beverage sipping protocol that maintains blood glucose and volume up to the beginning of the training or competition.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

allow two or three hours to digest meals before exercise; if eating closer to training, then the portion should be a smaller, predominantly carbohydrate-based snack (McDaniel & Fox, 2016).

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

You want carbohydrates to provide the majority of the fuel for your workouts, so if you’re someone who works out later in the day, just make sure that lunch contained some sort of healthy carbs. and I definitely try to eat as soon after a workout as possible—within 30 minutes.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

There is certainly no harm in eating slow-to-digest meals or snacks before embarking on about of endurance exercise, particularly if you are unable to consume fuel during the exercise session—if you are, say, a swimmer and have difficulty eating while exercising.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

A little protein in the pre-exercise meal or snack slows the release of nutrients into the bloodstream and thereby allows for a more even supply of energy to the muscles during exercise.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Carbohydrate Intake Before Exercise Eating carbohydrate two to four hours before morning exercise helps replenish glycogen stores and improve endurance.

“Discovering Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Discovering Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett Publishers, 2006

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

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75 comments

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  • I eat one or two serving of fruit, 1/2 a piece of Ezekiel bread with nut butter and honey, and coffee with almond creamer an hour before I workout. Then I drink 1/2-1 liter of organic coconut water during workout. I eat within an hour after working out.

  • Working out for long periods of time is gonna burn some muscle… How much long is considered as “long periods”? 1hr? 2hr? 3…?

  • Hello jessica! I had a question about post workout regime.after a workout what do you suggest for muscle recovery a protein shake or bar I usually just prepare a smoothie but I find myself hungry afterwards and just keep it light so what would you suggest for post workout recovery? Thank you so much jessica:-)

  • I just feel i burn more fat when I do Exercise Before Breakfast or Empty stomach…. But i just Feel vomiting when I do more Exercise With an empty stomach… What Should i do in this…. Can any one know…. Can I Eat Something lightly before my workout..??

  • I think it depends on your bodyweight and what you are trying to accomplish. I wanted to lose my belly fat, so I was exercising and saw minimum results when I did it later in the day after I got all my calories. I started walking on an empty stomach for 4 hours straight, like 4 days a week and I seen results the next week. I think if u are trying to build muscles and dont have alot of body fat to lose, it maybe wise to get something In your system for energy, so u wont become fatigued after an early lengthy, intense, sweaty workout.

  • Can you clarify if this only applies to fasted cardio. From what i’m seeing in the studies this only looked act cardio based training. Not heavy Weightlifting.

  • I have one meal a day so I wake up, go to work (part time so just till 12) come home, drink a healthy homemade smoothie, workout, at about half 5 I have my one meal (dinner), then I go for 2 walks because I have 2 dogs and then I laze around

  • ya i workout on a empty stomach because that’s when i got the most energy. i get to tired after eating because i just wanna relax and chill. I might just stick with that. But kudos to those people who need to eat before a workout, i can’t do it. lol

  • I am watching this video after doing a fasted workout in the morning. And I have to say that I was feeling weak throughout my workout and wasn’t able to lift as heavy. Which means that my workout was not as effective as I wanted it to be.

    Therefore personally, I would not be doing fasted workout again and would rather do them in the evening when I would have eaten something in the day.

  • When do you guys usually take pre workout after eating? I know it all depends on what you ate and size of meal but just trying to get some ideas bc I’m all over. Some days just grub an everything bagel and drink pre workout half hr later, take a dook, and start pretty much an hour an 15 after finished eating. Other times I’ll go 2 possibly 3 hrs.

  • Wow! Awesome video, you explained this way better than the articles and information pages and I usually excercise before I eat and then I have a small snack and then I have lunch and dinner… and workout in between meals

  • Thank you man.I had tried exercising in fasted state many time and yes doing body weight exercises,cardio and even strength training is better in fasted mode.More energy,more focus and somehow easier to lift that last 2 reps.I don’t recommend exercising during 5 days of fasting though cos you wilk lose a tons of weight like 10kgs of fats but the dry effects is pretty bad.You can feel your Testosterone depleted and yours muscles gains depleted too.

  • if you wanna build most amount of muscle, dont train fasted. If you just wanna be healthy you can train fasted. Its not really rocket science.

  • I went to the park this morning for wrkout on an empty stomach and drank a Redline. Bad idea..I felt nauseous and got sick, couldn’t finish as strong as I wanted. I think I’ll just have lite breakfast tomorrow and see how that works. I’m beginner, obviously lol

  • I always have pre workout suplements before the workout. Does it mean its not burning the fats to energy because the body get the energy from supplements? Thanks for reply:)

  • I definitely belong to the second group. If I work out without eating beforehand I get sick (very dizzy + very nautious). Also, I have to have breakfast every single day before I do anything else. If I skip it, I always end up feeling miserable dizzy, nautious and with no energy whatsoever. Mainly this is the reason why I always schedule my workouts to the afternoon  evening hours, that works the best for me.

  • Hey Guys, you two are tripping lmao! For home work outs during COVID19 what weights would you purchase. I don’t have a lot of room to have a full weight set in my home unfortunately. Normally I go to the gym and use weights there. What would you suggest? Thx

  • Short answer, eat before exercise you wont feel tired. You fill up your car with fuel before going on a long journey, common sense.

  • what is you eat good before training your training for heavy weight for 4 hour not eating till next day morning you exercise from 3pm till 7 pm start fasting 3 pm after eating breakfast and dinner and fast from 3 to next mourning for religion purpose???? thank you i am caring about health only and muscle not loosing weight

  • I work a 7:30-4 job mon-fri so I was trying to get up at 4:30 to get a work out in before having to get ready for work. I would wake up, eat something light, wait 10-15 min and then workout. But, it left me with NO energy by 2pm…and with a toddler, it just wasn’t flying. So now, I wake up later, and when I get home from work, I exercise for an hour. My tot even tries to join me! I find that I am much more energized, I hit it harder, and am more controlled. And, it leaves me with energy for the remainder of the night. This is my new schedule and it works.

  • I actually used to train fasted without thinking about it or even knowing the word fasted.
    And i had SOOO much energy that it was basically infinite and big muscles, my brain was also on overdrive in every aspect!

  • i know that under a fasted state depending on the intensity of cardio leads to how many min u should do cardio. say i havnt eatn for 7 hrs and weigh 102lbs is it ok to jump rope for 45-60min?

  • The problem about that is what type of body type you have and want like me I’m pretty average and building muscles and I tried doing that and learned that I lose more muscle so I don’t really do it anymore and it’s probably better if your trying to lose weight not build

  • I agree with ehat you said but if I’m a normal average slim person and I want to biuld muscle mass and I’m exercising seriously, what is best for me? Have a pre work out meal or not?

  • i cant workout on an empty stomach i get very dizzy.
    i prefer to workout in the noon as my energy level is the most present.
    early morning. workouts feel awful for me ��

  • I workout in the afternoon. I make sure that eat a little snack before I workout. If I workout on a empty stomach, my tummy starts growling and stop working out to eat. little snack will do.

  • I have two slices of whole wheat toast with a little apple butter about half hour before. Been doing it since high school, always feels great

  • I personally feel sick if I workout first thing before eating breakfast. I wait at least an hour after eating before I start my workout.  Love Jessica Smith’s Walk Strong 6 Week Total Transformation System. If you’re looking for a new exercise program, I highly recommend it.

  • I like working out on an empty stomach then feed the muscles after the work out. If your eat then work out youl be kind of full and lazy.

  • im on my 36th hour of fasting, then i did a hundred pushups… im not sweating very much unlike when i was still on 16/8 pattern. is this alarming?

  • The best pre workout food I have found is a slice of hass avocado (1/4). I have it 2 hours before go time. It is like the perfect food for that. You have potassium, fat that is easily absorbed, some protein, fiber, antioxidants, enzymes to aid digestion, raw makes it alkaline and anti inflammatory.
    The more someone manipulates your food, the worse it likely is for you unless you are trying to survive.

  • I prefer a small snack before hand (30-60 minutes) so my stomach isn’t growling during the work out but I always feel full for up to 2 hours after my work out so I like doing my workout in the mid morning to help me get to lunch to help reduce the total amount of food I eat

  • I think you should run for President, to be honest. If you can whip a few million of your followers into shape, imagine what you could do for our country! ^_^

  • I always workout after 20 hours of fasting. Many studies confirm that working out on an empty stomach forces the body to tap into fat cells for energy when the insulin level is at its baseline.
    Personally ive been doing this for about 3 months and ive lost about 20+ lbs, coulda been more but i lift weights.

  • So,every body is indeed different..Ok,now we know!! I must have nourishment before a morning workout. I am an early riser and I have no problem with breakfast first thing…My husband,on the other hand,can fall out of bed,have a cup of coffee, (ugh,on an empty stomach! I would die..)then jump into exercise mode…Once again,a death sentence for me,not for him.This brings me to another question..I workout in gear similar to what you wear,more exposed skin.He insists on wrapping himself up like a mummy,apparently old school sweat-it-off style. I know of no one else that still uses the “sweat suit” technique. What do you think? Good,bad or,as with the eating issue,personal preference? ( He does looks kinda adorable all bundled up like that,but that info will be between,well,apparently all of us…GO BODY GO!!!

  • Son of a bitch! I’m in a fast and at like 5:40 this sociopath puts images of sushi into the video. Willpower is a finite resource!

  • I think it depends on the duration of the workout one that last longer than 45 min or over an hour might want some fuel but otherwise there’s prob no need due to the glycogen already stored.

  • Y’all making fun of this dude for ” big words” and “talking too much” can fuck off. Small brain energy. We came here to research the science to get better results for ourselves. And the dude gave��us��exactly ��that��
    Too “sCiEnCeY” for you? Read a book.

  • I prefer to workout on an empty stomach.  Especially if I will be doing intense cardio, HiiT, metabolic training or tabata.  I feel sluggish and nauseated if I try to eat first.  I do have to have my quart of water and coffee first though.  If I am doing weights, I can eat first, but still I am just in the habit of working out on an empty stomach and even on days I do not workout, I wait a couple of hours after rising to eat.  I am not programmed to eat first thing.  I also prefer not to eat late at night.I do have a question.  Why does it seem metabolic workouts have so many overhead presses in the mix…I feel like I am always doing an overhead press…I realize you can do squats, lunges, step ups etc with the overhead press, but I feel it is over-utilized. What can I do instead…hammer curls, front raises, lateral raises?  I guess I could do them without weights.  Am I the only one who feels this way?

  • I love Fasting but somedays i didnt workout on fasted state because i have to go Job,and that day i can workout only evening and i already breaking fast,how to adjust my meals for that day gaining muscle and control insulin with IF?

  • Jessica looking for an answer regarding weight training. If I’m doing a workout that uses weights i.e… your 10 Minute Solution Bootcamp dvd and doing this 3 or 4 times a week. If I want to see more muscle definition do I need to do additional weight training? I also do full body push ups in my floor work 3-4 times a week.

  • I get sick if I have food in my stomach. I work out pretty early though but if I am hungry I can only eat a few select foods and in small amounts, like a handful of almonds. I have to be careful drinking during workouts too. I can only take small sips of water during workouts. Thanks Jessica!

  • I feel so much better and more energized when I do it on an empty stomach! When I eat before I feel stuffed and feel tired faster.

  • Yay! QandA is back! I missed it, Jessica. I always thought of it as personal time for just you and me, you telling me some helpful information and me being able to use it:) I personally cannot eat in the mornings. I never eat breakfast, even though they say it’s important. I just can’t seem to stomach the thought of eating until lunch. However, I do know that on days where I will be doing a lot (kickboxing, HIIT or just a super busy, on-my-feet-all-day day) I eat a snack right before bed the evening before, so I’m not starving in the morning. It usually works for me…

  • I can’t believe I just watched a video that I kind of already knew the answer to.
    Basically, eating before helps with longer duration, which makes sense cuz your body can only take so much of those stored fatty acids before running into overdrive.

  • When I am at school in the morning, I work out in the evening, at least 3 hours after my last meal. When I am at school in the afternoon, I work out when I wake up and then eat my breakfast. Some people say that working out in the morning is the best, but when I work out in the evening, I free all the stress from school and I sleep better.

  • I just have a light/low fat cheese stick and water before I work out in the morning. Mostly because I wake up hungry and I need something to fuel me until breakfast. But if I work out at night I work out before having dinner because I don’t want a whole meal on me while working out.

  • Hey Thomas just wondering I usually fast from 6pm to 12/1 pm the next day but hit the gym after work around 10pm in my fasting window should I consume anything post workout to build muscle or is it ok to continue the fast till the next day when my feeding window resumes?

  • This is true, when I eat before the gym I feel sleepy and tired. When I don’t eat and I have some caffeine 30 minutes before workout I feel pumped up and full of energy.

  • Thank you, this is really informative and good, since a lot of people tend to claim that you burn muscle while working out in the morning… Again: thanks.:)

  • YAY, Q&A Wednesday is back! I’m with Jessica on this one, I eat three square meals a day (with the rare treat every now and then) and do my workouts when I can fit them into my busy day. I find it hard sometimes to schedule in workouts without mucking about with when I eat, especially when having a family, I feel it more important to at together then separately. I have heard exercising on an empty stomach is better for iou and did try it but found it really wasn’t for me!!

  • On my schedule I work out late and after dinner..but im now wondering the same abt eating before or after dinner??which is better??and does working out at 8 or 9ish jus too late for your metabolism??

  • Hello everyone:) I’m so happy to see this topic going on…here’s my impression: recently I have noticed that when I do my exercise earli(er) in the morning, the sweat breaks through more quickly! It was a random discovery since my schedule had not let me the time to exercise in the morning hours but this one time thing was a really positive discovery:)

  • I’m in the second time group, and need to eat before, or I get nauseous and sluggish. I workout in the morning, a half hour after I eat. I actually have more energy in the evening, but it’s hard to fit exercise in at that time. Thanks again for the great info!

  • Empty-stomached…I feel nauseous with food on my stomach. But I do try to drink a protein shake or at least a glass of milk afterward to help with muscle recovery.

  • I’ve found that I’m too weak to exercise before I’ve had breakfast so I exercise in the evenings when I get home from work, an hour or so after dinner

  • NO way. If you just step out of bed right hitting the gym, your glucose levels would be WAY lower than when you first eat a meal. I prefer to start with 150 grams of oats, half an hour later 2 bananas, another half hour later some coffee and preworkout, and then go to the gym demolishin shit

  • So happy to have Q & A back! I missed it because I always learn something new.:)
    I am definitely in the first group. I have to workout first thing in the morning or it’s too hard to fit it in later once the kids all get up (no one naps anymore). And I can’t bear to eat anything first. I actually feel like it curbs my appetite and I eat less overall throughout the day. I’ve been doing this for years this way, but I used to do it the other way when my 3 oldest were small. To everything there is a season!
    I have a question about Tabata and HIIT. It seems like they do overlap a lot in principle. What is the difference?

    Nanci

  • You made my day. I been afraid to workout fasted because of the fear of losing muscle mass, now I can finally let go of that fear and head to gym with no worries.

  • It’s good to eat before working out it builds more muscle and gives you more Energy just make sure to drink water with it hope that helps

  • Listen to this if you’re not average. I’m a professional mover. Moving upright pianos grand pianos anything that is humanly heavy. In and out of trailers up and down five flights of steps and if you eat before you do this work you can work all day. Not for weak men

  • In few words:
    we are all different
    if you want to eat then workout, wait a bit so you don’t get nauseas.
    If you work out then eat that’s fine too.
    Just keep up a healthy diet that is balanced and avoid all kinds of fast food, sugar, soda and saturated fats.
    Drink lots of water and be happy ��

  • I suffer with migraines, I get at least one a week, probably closer to every other day. The doctors have said that exercise helps with this but whenever I work out even if for only ten minutes, it gives me a really bad headache. I was told that it was due to dehydration but I’ve been really conscious of my water intake and I don’t think that it is the issue. I don’t know what to do I want to be active and healthy but I get so dizzy and migraine-y after a workout it’s really difficult. I’m on beta-blockers which lower heart rate and blood pressure, could this make a difference? @jessicasmithtv  Please help, I feel completely helpless!

  • I love the last sentence, like it’s obvious, but sometimes myself included waste too much time thinking about these details when the important thing is actually going to the gym:)

  • I would always eat huge meals right before I go do insane cardio. I actually broke a lot of my school records. I just did better on a full stomach lol

  • The conclusions of the study “The myths surrounding pre-exercise carbohydrate feeding.” are kind of confusing: “It can be concluded that advice to avoid carbohydrate feeding in the hour before exercise is unfounded. Nevertheless athletes may develop symptoms similar to those of hypoglycaemia, even though they are rarely linked to actual low glucose concentrations.” Not sure if pre-exercise carbs are good or bad.

  • Are people really this stupid that they benefit from these vids?
    Learn to listen to your body and follow what it needs. Youll find you go deep spiritual too

  • Your body uses the stored energy even if you eat before exercise. It takes a couple of hours for your body to digest and process what you have put into it. So therefore it has no effect on anything. Eat or not, there is no difference.

    But if you don’t eat for a long duration and exercise, then it could have negative side effects on your body.

    I would recommend eating before or right after an exercise. Prolonged fasting & exercise together can be damaging to your health.

    Sincerely,
    An internet doctor ��

  • no offense but i’m not listening to the guy who eats an entire pizza before working out, i think the guy in the blue shirt is right

  • If not make all kinds gain then that tail you not workout in the gym you priton form. Example. When. You don’t. Tring your body go head don it get over what so what worry bout it no. More your body have to make. All kinds gain so you can look good Doing your. Best make. Thing happen for the best time in your life. Hodgetwins. Help what the problem we have. Become hard to. Lost weight. Don’t eat Right. Kin gring. Protein right can’t dick. Cheese live nut haggling out. Thim. Sweet. Potato walls. Thim advice they have is good

  • 2 things:
    1. Steroids are very good at preserving muscle, even in a fasted state.
    2. Do you really need an over-under grip with 135lbs?

  • I get Hangry if I don’t eat lol a small snack or meal is a must for me b4 working out My husband On the other hand bushes teeth and off he goes to the gym.

  • Lmao that guy is such a meat head. Everyone feels good after eating…. but why else do we get cramps when we work out in a fed state? I always get cramps in my abs working out in a fed state when I started exercising. its NOT optimal to workout in a fed state.

  • I think it’s personal preference and what training you are about to undertake, I personally like a light pre workout snack an hour or so before, cereal bar or half cup oats etc. I swim competitively so before that I’ll have a cereal bar but if I’m strength training I’ll have something a little more heavy like oats and peanut butter.

  • As a college distance athlete I can say most definetly eating big meals before a 21k race will KILL you however so will being totally fasted.