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Eating Before/After Intervals

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Eating Before/After Intervals

Old 12-15-10, 12:54 PM
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Eating Before/After Intervals

I'm up at 5am doing intervals for an hour before heading off to work. What's best to eat before and after? I wake up 30 minutes before the workout, so not much time for digestion. I usually do some variation of steel cut oats, dried fruit, pb&j, or cereal, but I'm wondering if anyone has a more scientific explanation of what should be ingested before/after an intense workout.
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Old 12-15-10, 01:15 PM
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You don't need to eat anything for a 1 hr workout. Just eat when you are finished.
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Old 12-15-10, 01:59 PM
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Everyone is different. I have a huge appetite when I wake up in the morning and can barely manage a 30 minute easy commute on an empty stomach, let alone actual intervals. I have friends who absolutely cannot eat when they first wake up, and I'm sure there are plenty of people in between.

Theoretically you should be fine for a one hour workout if you've had enough to eat the day before, but, again, I hate working out hungry.

In general you want carbs before and a ratio of 4:1 carb: protein after. Something slowly digested like complex carbs/PB before is a good thing, and try to keep the fat content low for immediately after.

Last edited by GirlAnachronism; 12-16-10 at 08:58 AM.
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Old 12-15-10, 06:43 PM
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https://well.blogs.nytimes.com/2010/1...ore-breakfast/

Interesting article touching on the this topic.
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Old 12-15-10, 06:56 PM
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First, if what you're doing now works, don't fix something that ain't broke.

In theory, I'd go with something that digests really quickly, like a gel washed down with sports drink. The other things you mentioned would take more time for me to digest. When I ride in the morning, I give myself more time and have cereal and milk, plus my normal dose of coffee.

Follow GA's advice and have something substantial afterwards. You've fasted all night, and burned a bunch of calories during the intervals, so you've got to refuel before you go to work.
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Old 12-15-10, 09:40 PM
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Originally Posted by surgeonstone View Post
https://well.blogs.nytimes.com/2010/1...ore-breakfast/

Interesting article touching on the this topic.
Indeed interesting. I always thought I needed to eat something before the workout to perform halfway decent. I think I may try an empty stomach, or just something very small and easy digestible.
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Old 12-15-10, 09:55 PM
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what would jens eat?
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Old 12-15-10, 10:13 PM
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Originally Posted by hammy56 View Post
what would jens eat?
times up...the obvious answer is 'souls'.
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Old 12-15-10, 11:40 PM
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Originally Posted by hammy56 View Post
times up...the obvious answer is 'souls'.
Are you sure he wouldn't say shut up stomach, I'll tell you when I'm hungry?
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Old 12-16-10, 04:30 AM
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I believe eating before improves your recovery. Although a quick/easy 20 minute morning exercise might be good for losing weight, your muscles do not have the ingredients to start repairing the damage you have caused..
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Old 12-16-10, 05:26 AM
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Originally Posted by surgeonstone View Post
https://well.blogs.nytimes.com/2010/1...ore-breakfast/

Interesting article touching on the this topic.
From the abstract:
"This study for the first time shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet." (emphasis mine)

I tried to access the study, but it requires a subscription to the journal, and I'm not that curious. There are a lot of questions that the study may well answer, but aren't presented in the abstract or the NYT article. It doesn't quantify a big breakfast or carb (and fat) intake during exercise in terms of calories, or specify how much time elapsed between breakfast and exercise. Most importantly, there was no group which continued a pattern of healthy eating and exercise to compare to the three groups presented. Still, it's food (no pun intended) for thought.
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Old 12-16-10, 06:57 AM
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I'll sometimes ride up to 2 hours, with 1 hour of that being interval/tempo, in the morning. I don't eat beforehand.
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Old 12-16-10, 08:38 AM
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If you eat before intervals you will be eating twice.
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Old 12-16-10, 10:51 AM
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Originally Posted by hammy56 View Post
what would jens eat?
the bones of randonneurs.
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Old 12-16-10, 10:51 AM
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Originally Posted by hammy56 View Post
times up...the obvious answer is 'souls'.
oh yeah that too.
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Old 12-16-10, 10:53 AM
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Seriously, I can't eat something substantial that would be digested enough that I wouldn't be sick doing intervals 30 minutes later. Therefore, my suggestion would be to just shoot a gel and drink sports drink during the workout, then eat sensibly after.
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Old 12-16-10, 11:51 AM
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Fast digesting carbs.
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Old 12-16-10, 12:04 PM
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chocolate chip cookies!!! lots of them
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Old 12-16-10, 08:37 PM
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Originally Posted by hammy56 View Post
what would jens eat?
Yeah- this really surprised me.
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Old 12-16-10, 08:43 PM
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2 grams of L-Glutamine and carbs before. Absolutely no fatty foods. Drink plenty of water before, during, and after.

After, depends upon goal.

If your goal is to maximize performance, eat carbs and protein with 30 minutes for maximum recovery.

If you are an older rider and maximum HGH production and fat burning is important, then 25 grams of program after and no carbohydrates for 2 hours.
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Old 12-16-10, 09:09 PM
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Originally Posted by dekindy View Post
2 grams of L-Glutamine and carbs before. Absolutely no fatty foods. Drink plenty of water before, during, and after.

After, depends upon goal.

If your goal is to maximize performance, eat carbs and protein with 30 minutes for maximum recovery.

If you are an older rider and maximum HGH production and fat burning is important, then 25 grams of program after and no carbohydrates for 2 hours.
Interesting, I'll try this. Right now in the off season, my goal is to keep my weight down and riding strength up. When it gets closer to race season, main goal becomes performance only. I've heard the recommendation for 4-1 carb/protein ratio for after-workout recovery. Why do you say protein only after?
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Old 12-17-10, 12:43 PM
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Originally Posted by surgeonstone View Post
https://well.blogs.nytimes.com/2010/1...ore-breakfast/

Interesting article touching on the this topic.
6 weeks of eating a diet with a 30% higher calorie intake than normal with a high fat content AND no exercise. They only gained 6 lbs on average? I'd gain like 20!
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Old 12-17-10, 01:37 PM
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Originally Posted by kensuf View Post
Seriously, I can't eat something substantial that would be digested enough that I wouldn't be sick doing intervals 30 minutes later. Therefore, my suggestion would be to just shoot a gel and drink sports drink during the workout, then eat sensibly after.
This.
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