What Fitness Pros Eat Before a good work out

 

Joe Rogan Should you eat before training

Video taken from the channel: A2Z Production


 

How Many Hours Before A Workout Should I Eat? ⏰ (BEST PRE-WORKOUT FOODS) | LiveLeanTV

Video taken from the channel: Live Lean TV


 

What Bodybuilders Eat Pre-Workout | Fouad Abiad’s Go-To Meal Before Workouts

Video taken from the channel: Muscle & Strength


So, before you go for a run or start a heavy lifting session, consider one of these pre-workout snacks: “I tend to workout with resistance weights or do HIIT. This means that my main energy store being used is carbs and glycogen. So it’s important to get some quick-digesting carbs into my system in the form of simple sugars.”.

Summary Getting nutrients in the hours around exercise is important. If you don’t eat before exercise, try to eat soon after exercise. Consuming protein. With no clear cut answer either way, it truly is the preference of the client whether to eat or not before a workout. Here are some pros and cons of eating before a workout: Pros: Energy during the Workout: Foods such as apples or bananas can provide for a steady release of energy during a workout.

When fatigue begins to set in halfway through a workout, the meal before the workout can. In these cases, even if you have just 10 to 15 minutes before your workout, eat a small amount of quickly digestible carbohydrates, such as 4 ounces of fruit juice, a small banana, a handful. Try: Light smoothie with 1 cup frozen mangoes, 1 cup almond milk, and ½ tsp turmeric to fight inflammation*. Chia pudding made with ½ cup unsweetened almond milk, 2 Tbsp chia seeds, vanilla. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy.

You need protein for your muscles and for your blood cells, which bring nutrients. High-protein smoothies are particularly great pre-workout because they aren’t solid food and can be broken down easily for fast carbs, which are used for. As current research suggests that for the greatest benefits we should be eating before working out, it is important to know what types of foods are best to get the most out of your workout.

An ideal meal or snack for before a training session is one that is low in fat, contains moderate levels of carbohydrate and protein, low fibre, contains fluids if possible (or is accompanied by a drink) and is well tolerated. “If you’re in the mood for something light before your workout, swap a green salad for a green smoothie,” says Katie Serbinski, registered dietitian and. How Fitness Pros Eat to Look Lean Eat Right for a Beach Ready Body.

Eating right to achieve the body you want doesn’t have to be complicated. Fitness Oats. Oats are on the menu for almost all fitness professionals.

They’re a secret weapon for energy, fat burning, and Eggs.

List of related literature:

For example, Kevin Collington, elite short-course triathlete, chooses highcarbohydrate foods such as oatmeal with honey to eat before training sessions.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Ted suggested eating or drinking a small amount of a slower digesting carbohydrate (like oatmeal, whole wheat bread, skim milk, or yogurt) combined with a simpler, fast digesting one (like bananas, all-natural fruit preserves, or no-sugar-added dried fruit) during rest periods while at workouts.

“Fierce: How Competing for Myself Changed Everything” by Aly Raisman
from Fierce: How Competing for Myself Changed Everything
by Aly Raisman
Little, Brown Books for Young Readers, 2017

Top off this meal an hour before exercise with an easily digested item providing 50 to 75 grams of carbohydrates, such as an energy bar and a banana, and consume plenty of fluids.

“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

For example, an athlete who needs to gain strength and size during his training for the NFL combine needs to consume calories during his 4-hour intense training sessions in addition to his preand postworkout nutrition.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

About an hour before your workout, have a snack that includes the macronutrients you need, such as a slice of Ezekiel bread with almond butter; a bowl of oatmeal with soy milk and blueberries; a Simply Bar (see Appendix C and the Resources section); or a protein shake with flaxseed oil, soy milk, and whey protein.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

PRE-WORKOUT In general, most athletes find that eating about 3 hours before competition or about 2 hours before training works very well.

“The Feed Zone Cookbook: Fast and Flavorful Food for Athletes” by Biju K. Thomas, Allen Lim, PhD
from The Feed Zone Cookbook: Fast and Flavorful Food for Athletes
by Biju K. Thomas, Allen Lim, PhD
VeloPress, 2011

In workouts that last long enough for hunger to occur, it’s best to rely on real foods such as bananas, trail mix, and biscuits, or on a mixture of real food and a sports drink, for needed energy.

“The Endurance Diet: Discover the 5 Core Habits of the World's Greatest Athletes to Look, Feel, and Perform Better” by Matt Fitzgerald
from The Endurance Diet: Discover the 5 Core Habits of the World’s Greatest Athletes to Look, Feel, and Perform Better
by Matt Fitzgerald
Hachette Books, 2016

A protein drink with a high-glycemic carbohydrate consumed within 15 to 30 minutes postworkout is critical to rebuilding muscles and preventing a flood of stress hormones that break down the body.

“Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude” by James Villepigue, Rick Collins
from Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude
by James Villepigue, Rick Collins
Potter/Ten Speed/Harmony/Rodale, 2009

To date, in all my experience as a runner and a coach, I have yet to come across an athlete who maintains such elaborate nutrition planning during training.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Due to these practical concerns, the use of nutrientȬdense energy foods, energy bars and highȬcalorie carbohydrate/protein supplements provides a convenient way for athletes to supplement their diet in order to maintain energy intake during training [4].

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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36 comments

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  • Going for sodium free, where applicable
    Next scene
    Here’s some franks red hot, no calories but you’re gonna get some sodium
    Lol I love fouad, smart man and likable but that was hilarious

  • YOU CAN EAT AS MUCH AS YOU LIKE AS LONG AS YOUR DOING ENOUGH EXERCISE TO FEED YOUR MUSCLES YOULL GET BIGGER BUT IF YOUR EATING HEAPS AND NOT DOING ANY EXERCISES YOUR BODY WILL STORE THE FOOD IN FAT CELLS.
    ALL FOODS ARE FUEL FOR YOUR BODY IT EITHER USES IT OR STORES IT DEPENDING ON HOW ACTIVE YOU ARE..

  • If I do a morning workout I go fasted and right after my workout I drink some earthnutri shake. When I get home and after my shower all have my meal of lean protein ��.

    Thanks for another great tbt!

  • Why eat anything then? If you’re eating something no matter how small your body still has to metabolize it right? Do you think it’s better to fast before the workout?

  • imo the size should be based on when your going gyn if u are going an hr after your meal it better be light. if u will start ur workout 2.5 hours later u can go high carbs and decent protiens.. i eat boiled rice some chicken, handfull of cashews, one cod liver oil capsule(optional depending on my fish intake) some green veg. have more than enough energy to train. nothing worse than getting hungry after the first set of a workout

  • I do the same thing; light meal pre-workout, just so I’m not hungry, heavy meal post-workout for recovery. The only difference is that Fouad’s light meal is almost as big as my heavy meal ��

  • Problem is i work at 1 so i have to have breakfast at 7 or 8am go to gym latest at 930 be done 1130 so i can get to work by one….i bring all this up cause i always do eggs…now that am going to start a bulk i was going to do oatmeal but im sure thats going to be heavy especially a cup….maybe a sweet potatoe????

    What would ur preworkout meal be if it had to be breakfast

  • 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

  • That’s because you use steroids, If you were clean and don’t eat carbs and a good meal before, you won’t be able to lift heavy…. You should explain that shit, so nobody gets confused. And, wtf that rice will make you crash in the middle of the workout, Do you even know how long does it takes the normal body to digest some meal ( even without fat? ) come on…!!

  • you know whats really bad ass if youre going to use the steamer that comes with the rices cooker and just put the fish��…butbhey who am i to talk indont have rice cooker…i dont know why anyone has it..i can cook.my rice even just using bamboo✋��

  • The amount of blood in your body is a constant so if you have to digest and workout at the same time, both your muscles and your digestive tract require more than their average amount of blood. So the function of either one will be impaired.

  • Anyone know why he uses sushi rice in particular? And what’s the difference between sushi rice and regular white rice like a basmati or jasmine? (only ones I’m familiar with by name)

  • Your vids are nice. None of these Instagram stars showing off their cars or shoes, just pure good content on nutrition and training. Keep it up. Love from Malaysia.

  • You can definitely tell he still takes his pre workout philosophy from John Meadows. I learned the same thing too! ground chicken, rice, and a little guacamole to slow down the rice. Works every time.

  • Juan Morel pre-workout meal: 1 whole packet Oreos, 2 Five Guys double cheeseburgers, whole box Captain Crunch + 1 gallon milk, 12oz Morel Mystery Cake, and a diet Coke 😉

  • Title should be: “what fouad abiad eats preworkout” instead of generalizing bodybuilders. Not all bodybuilders eat lightweight preworkout if you’re trying to gain size.

  • 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 tend to workout on an empty stomach. I tend to workout after night shift in the morning so, eating 2 hrs 45 min before is unlikely. If I need a pick me up, i will drink coffee

  • 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

  • Yeah man this is so real cause in all reality is we are a whole shit load smarter then animals you you must add this factor in!!!

  • Layne Norton is justifying his own trash eating habits by dismissing obvious physiological truth. He claims its been debunked by one study while dismissing other’s experience from fasting as “psychological” aka placebo. This is the behavior of a narcissistic idiot. I no longer take him seriously.

  • 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

  • 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.

  • Each activity is based on the individual
    If you have a diabetic, fasting before a workout may not be the best option but there are always exceptions to the rule.
    But just like the physical aspect, mental health takes training especially when it comes to diet and workout

  • 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.

  • layne is retarded. He thinks hes smart but gives the vaguest answers on how hes right and keeps with the “they say” bulls***. He needs to take lessons from people like Thomas Delauer and others who are into real health, fitness, bodybuilding, AND proven science.

  • Simple solution, eat, wait at least 90 mins (if it’s just oatmeal, a sandwich, coffee etc, maybe 2 hours if bigger) then train by which point it should have left your stomach and be in your small intestine. Enzymes breaking it down and taking the nutrients for energy. Training straight after having eaten you won’t get the energy benefits and may feel a tad sick.

  • but when you have 2 kids & go to office after workout! then i only have time to take some oats and little coffee!:)) 5AM workout!

  • This video here is why im follow Fouad Abiad now! He makes everything so simple. No bs. Just practical advice. Been into the fitness industry for awhile. Hes got a no nonsense approach to bodybuilding and training. Stuff he talks about is totally relatable.

  • 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.

  • Here’s a tip for you crazy bodybuilders. Pudding rice is the same a sushi rice. Exactly the same…. But 1/4 of the price.
    Your welcome.

  • A huge amount of performance is just in your mind. I perform best having eaten those foods that satisfy my taste buds. Usually piping hot carbs and some sugars and fats. I like the warmth it gives my body. I’ll eat just 30-60 minutes before and I’m usually stuffed

  • Go ask any professional athlete do they play their sport on an empty stomach and they’ll laugh at you. Food is fuel that’s all it ever was, the best fat burning method is eating less calories. No diet on the face of this planet can beat simply eating LESS.

  • What works best for me is I eat 2-3 hours before I lift, so I’m not lifting fasted but I definitely have fuel in my body. Then after my workout I eat a big meal with an emphasis on protein.