Pre and Post Training Meals

[C.Thom]

Hi all,

Curious to know what people are doing for their pre training meals, as well as post training eats. What foods provide plenty of energy for training and recovery and when do you eat? An hour before training? Two? 30 min? Thanks for advice!

Cheers,

Curtis

[Ombrax]

I try to avoid eating anything substantial at least two hours before vigorous exercise*. My pre-exercise meals are no different from my "normal" meals. Afterwards I usually have a smoothie, or something else convenient.

*Edit: The only thing that might change this is the rare instance when I have an early morning bike ride, in which case I really don't have much choice, but to eat shortly before riding. More typically my workouts are either in the late afternoon or early evening.

[robbiep]

Unless you're doing a VERY intensive workout - repeated high intensity intervals, or a very long workout (1 hour plus), you've most likely got plenty of glycogen in your system to fuel a workout - an exception to this would be if, for example, you fast on some days.

The only time I even think about 'fuelling' for a session is if I'm doing a HM row, in which case it's a bowl of porridge and a couple of pieces of chocolate 1.5-2 hours before I start.

Far more critical is hydration - on my training days (session usually in the evening) I try to ensure I've had plenty of fluid (700ml+) in the 3-4 hours beforehand

Post-session, it's usually the evening meal - whatever we're having. About the only thing about our evening meal is that it's very rarely a 'ready meal' type thing, as we like cooking from scratch.

Rowing I find very different to running, in that you don't cause the micro-tear damage that running does, meaning you don't need to think so much about repair / recovery food

[mict450]

I'm pretty casual about it now. I work out fasted in the morning, then a light breakfast. Good way to keep my svelte, boyish figure. I used to make sure to ingest 24 grams protein post-workout, but I didn't notice a damned bit of difference.

[Dangerscouse]

I guess it's more about what time you train. I might be lucky, but all I ever have before any morning (6am) session less than 30k, is a strong black coffee, a bit of water and a banana. This is also the same for my HM, and 60 mins PB. Afterwards it's carnage, and I'll eat a lot of eggs or porridge & fruit.

If, on the rare occasion I train later on, I don't think about starting until about four hours afterwards. I can get away with a bowl of porridge for breakfast, about 90 mins beforehand, if I'm doing an ultra distance

I do drink a lot of water throughout the day (probably 3.5 litres if I include green tea and coffees), which is important. I'd honestly say that if you eat a good, and varied diet, you don't need to overthink it.

[C.Thom]

Hi all,

Thank you for your responses. I've been pretty willy nilly with what and when I eat and when I get on the erg... get in where you fit in type of thing. I've noticed at times my sessions are lacking energy, pep, and was hoping it was my pre-workout diet and not my questionable fitness, but of course it is my fitness. Back on the erg I go!

Cheers,

Curtis