Help me with my morning preworkout and postworkout meals?!
Question: Help me with my morning preworkout and postworkout meals!?
Okay so this is how it's been for awhile:
Wake up at about 5:15am and make my breakfast which is usually like 1/2c-3/4c oatmeal with milk(225cals)!. I put like half a banana(50cals) in my oatmeal with some almonds and sometimes like pecans or flaxseed(50cals!?)!. Also about 3 egg whites or egg substitute(50cals)!.Then I eat!.
At around 6:00am I start my workout!. I get finished at normally about 6:35-6:45am!. Then I get a shower!.
Next I go back to kitchen and get me like a mix of kashi golean and cheerios(125cals)!. I also eat some fruit(50cals) with that!. Then I follow it with my protein shake(125cals)!. My shake doesn't have carbs!. Then go to school about 7:30am!.
MY question is, is this the best setup for my eating in the morning!? Some ppl say that I should do the shake and cereal and fruit before workout, and then the oatmeal and eggs after workout!. I don't know!. And could you explain why in your answer!? this would help me out alot cause i've kinda been stressing on it!.Www@Answer-Health@Com
Wake up at about 5:15am and make my breakfast which is usually like 1/2c-3/4c oatmeal with milk(225cals)!. I put like half a banana(50cals) in my oatmeal with some almonds and sometimes like pecans or flaxseed(50cals!?)!. Also about 3 egg whites or egg substitute(50cals)!.Then I eat!.
At around 6:00am I start my workout!. I get finished at normally about 6:35-6:45am!. Then I get a shower!.
Next I go back to kitchen and get me like a mix of kashi golean and cheerios(125cals)!. I also eat some fruit(50cals) with that!. Then I follow it with my protein shake(125cals)!. My shake doesn't have carbs!. Then go to school about 7:30am!.
MY question is, is this the best setup for my eating in the morning!? Some ppl say that I should do the shake and cereal and fruit before workout, and then the oatmeal and eggs after workout!. I don't know!. And could you explain why in your answer!? this would help me out alot cause i've kinda been stressing on it!.Www@Answer-Health@Com
Answers:
Ok, to answer your main question, you should have a scoop of protein pre-workout and 2 scoops post-workout, but if that's not an option, then have 2 scoops post-workout in your shake!. Cereal and fruit should be taken pre-workout, yes, fruit can be taken post-workout too!. Oatmeal would be the best choice, non-processed, and good source of protein!.
I'm going to tell you what I would do if I were you, instead of making changes to your plan, and then you can make the necessary changes!. When you wake up, a great breakfast would be 3 whole eggs, toast, an orange, and oatmeal!. Avoid flaxseeds/almonds at this time, it's not a good idea to mix too much fat with protein!. Have a multivitamin if you want, as well!.
Then, you should do your workout at 6:00 a!.m!., like you said!. Then, right after the workout, take your protein shake and a serving of high GI carbohydrates!. You said you eat fruit post-workout!. What type!?
A good choice would be melons, because of their high GI, you can have it cut up the night before, and have a serving ready to eat!. Or, another choice, kool aid, lol, it's a good, easy way to get those high GI carbohydrates, and you want the energy even more than usual after a workout, because you have school!.
Ok, explanation time!.!.!.3 whole eggs for some slow-digesting protein, and to help put your body in a positive nitrogen balance again!. The toast (from white bread), to replenish glycogen storages (glycogen storages are depleted from the muscles and liver during nighttime and post-workout, that's why you need high GI carbs in the morning too)!. Then, the oatmeal for some carbohydrates and protein, for energy, and to keep your body out of catabolism (you don't want muscle mass being used as fuel for energy) during the workout!.
Post-workout, you definitely need the protein delivered to your body, because muscle fibers have been broken down, and protein is required to repair them!. High GI carbohydrates because glycogen storages are depleted from the muscles and liver post-workout + it will promote insulin secretion, which is the most anabolic hormone produced by humans, making it optimal for post-workout!. Insulin helps protein uptake as well as replenishing glycogen storages!.
Another thing, are you having egg whites instead of whole eggs because of the myth about it increasing cholesterol too much!? Not true!.!.!.the healthy fats in egg yolks force LDL cholesterol (bad kind) into the liver, where it is gotten rid of!. Also, eggs did have high amounts of cholesterol previously, but it has been significantly reduced!. The yolk is also beneficial, because the fat increases testosterone levels, which is beneficial to bodybuilders!.
-By the way, it's Yamster, old account got banned!.!.Www@Answer-Health@Com
I'm going to tell you what I would do if I were you, instead of making changes to your plan, and then you can make the necessary changes!. When you wake up, a great breakfast would be 3 whole eggs, toast, an orange, and oatmeal!. Avoid flaxseeds/almonds at this time, it's not a good idea to mix too much fat with protein!. Have a multivitamin if you want, as well!.
Then, you should do your workout at 6:00 a!.m!., like you said!. Then, right after the workout, take your protein shake and a serving of high GI carbohydrates!. You said you eat fruit post-workout!. What type!?
A good choice would be melons, because of their high GI, you can have it cut up the night before, and have a serving ready to eat!. Or, another choice, kool aid, lol, it's a good, easy way to get those high GI carbohydrates, and you want the energy even more than usual after a workout, because you have school!.
Ok, explanation time!.!.!.3 whole eggs for some slow-digesting protein, and to help put your body in a positive nitrogen balance again!. The toast (from white bread), to replenish glycogen storages (glycogen storages are depleted from the muscles and liver during nighttime and post-workout, that's why you need high GI carbs in the morning too)!. Then, the oatmeal for some carbohydrates and protein, for energy, and to keep your body out of catabolism (you don't want muscle mass being used as fuel for energy) during the workout!.
Post-workout, you definitely need the protein delivered to your body, because muscle fibers have been broken down, and protein is required to repair them!. High GI carbohydrates because glycogen storages are depleted from the muscles and liver post-workout + it will promote insulin secretion, which is the most anabolic hormone produced by humans, making it optimal for post-workout!. Insulin helps protein uptake as well as replenishing glycogen storages!.
Another thing, are you having egg whites instead of whole eggs because of the myth about it increasing cholesterol too much!? Not true!.!.!.the healthy fats in egg yolks force LDL cholesterol (bad kind) into the liver, where it is gotten rid of!. Also, eggs did have high amounts of cholesterol previously, but it has been significantly reduced!. The yolk is also beneficial, because the fat increases testosterone levels, which is beneficial to bodybuilders!.
-By the way, it's Yamster, old account got banned!.!.Www@Answer-Health@Com
protein shakes are definitely a good idea for after your workout!. It helps the body build muscle and also helps ease the muscle pain after working outWww@Answer-Health@Com
honey bunches of oatsWww@Answer-Health@Com
no no fruit before the workout have the fruit after have the oats and milk and eggs er it's tough w/ working out in the morning cuz ur muscles need food it's better to workout 600pm BUT if this is the only time u can then just have oats milk and the eggs save the fruit post workout have a whole banana the protein shake and cheerios
ill explain fruit simple carb unless it's an apple or pear have it post workout due to GI and oats are low GI post workout u DONT want those u dont really want the kashi post workout either cuz it's got so much fiber and fiber slows digestion the protein shake have post u can have it both pre and post if u want but egg whites are fine those are interchangable both are quick acting proteins eggs are better pre tho whey is best post becuz w/ water it takes 15mins to digest and be used hope that helped you
but again breakfast is like a post workout meal that's why it's better to workout in mid day just a suggestionWww@Answer-Health@Com
ill explain fruit simple carb unless it's an apple or pear have it post workout due to GI and oats are low GI post workout u DONT want those u dont really want the kashi post workout either cuz it's got so much fiber and fiber slows digestion the protein shake have post u can have it both pre and post if u want but egg whites are fine those are interchangable both are quick acting proteins eggs are better pre tho whey is best post becuz w/ water it takes 15mins to digest and be used hope that helped you
but again breakfast is like a post workout meal that's why it's better to workout in mid day just a suggestionWww@Answer-Health@Com