@Claudia, Excellent choices!

-Mark

@Rachel, I used to avoid eating prior but I seemed to hit my peak earlier….since I have been “fueling” up, my results have been stronger. The bars are great!

-Mark

@Fitarella, Thanks for your feedback!

-Mark

Pre-workout, I usually like some kind of carbs, like an apple or a piece of bread/bowl of puffed wheat or oatmeal. And post-workout, I prefer to have some protein. I nearly always have a glass of milk after a workout, and I also like having some peanut butter. I don’t like to eat too much before a workout but afterwards I like to eat a bit more to keep my body all fueled up for the rest of my daily activities.

Also what do you do with the yolks from your hardboiled eggs? (I hate to waste a good egg!). And your protein bars look great!

Hey Mark,
Thanks for the comment on my blog. Finding time to workout when you have kiddos is definitely a challenge.

If I go running in the morning, I don’t eat anything prior and have my normal breakfast afterward. If I work out in the afternoon, I usually go right after lunch and have a glass of milk and a banana after. If I can sneak it, I might put a little chocolate in my milk. My body likes the extra sugar after a workout. I don’t put chocolate in my milk if the kiddos are around, though. They aren’t allowed to have it. 😉

I work out at Lifetime Fitness. I will have to check out their products. It would certainly be convenient to pick one up.

Pre workout is normally a banana. Post is a soy milk/ strawberry/ banana/ whey protein shake! Makes the workout worth it!! LOL

I find that if I dont eat before my workout I am STARVING after… and will then eat a ton of food and feel sick for the rest of the day! Not good.

That recipe for your protein bars looks yummy. I’m too scared to venture out and try my own home-made recipe! (I’m the furthest thing from a cook.)

Great stuff.
I am usually limited to my meals due to time constraints.
I usually have a bagel and/or yogurt before and then an oatmeal bar. I’m not too particular. I’ve been know to throw in an apple or a granola bar too.

Before I usually just have a piece of fruit and a couple of sips of water. Any more and I have the aforementioned yaking issue. No fun.

After it’s 1/2 PB sammy on wheat like you suggested or I’m way addicted to kashi’s high-protein, high-fiber bars. I heart the dark chocolate-cherry ones and the PB ones. Delish!

I don’t work out nearly as intensely as you, but I think I am much more energetic with a little snack 30 mins or so prior.

This is good. It’s an area I neglected when I first started working out a few years ago. And I think it makes a real difference now that I do it regularly. Mine pre and post workout nutrition is pretty simple – I mix gatorade with protein powder. And have it both pre and post. Maybe I should review what I’m having, and when. In fact, I’ll use your list above as a starter point for this.

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@Lance, It has made a huge difference for me.

-Mark

mark, I have a question for you. What if you are trying to lose weight? Do you buy into the whole thing about not eating before you work out makes your body burn more fat? (I hope I’m saying that right. I’m talking about Body For Life)

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@McMommy, Personally…. I like to look at food as fuel for the body and for me it is absolutely imperative that I have food prior to an intense workout, as my performance and intensity levels will be at a much higher level. If I do not “fuel up” prior an intense workout I tend to get sluggish, light headed, nauseous. Now if I am planning to have a low intensity, short workout and optimal performance is unnecessary, I might skip the pre-workout snack. I always drink lots of water either way.

I also wanted to give you another perspective from an individual that I highly respect in the fitness world her name is @christinekambo she is a Specialist Musculoskeletal Physiotherapist. I asked for her thoughts and her comments are as follows:

“Some schools of thought are that if someone has eaten before exercise, they will access their immediate blood sugar stores before accessing their muscle and liver glycogen (glucagon) for immediate energy. After they have exhausted their energy supplies required for their ATP-CP energy system, then their lactic acid system, finally their aerobic system accesses their liver stores before burning fat. So if someone is trying to lose weight, why delay access to what’s already there by allowing the body to take the path of least resistance and go for the instant source: the bloodstream.

However, as we know, the actual PROCESS of eating boosts the metabolism. If this gets the whole metabolic cycle (Krebs cycle obviously delivering nutrients to where they are needed) moving, this will give the athlete more energy to perform better, stronger, faster etc (including carbs for the brain to increase agility, dexterity and concentration)… therefore making the workout more intense and boosting metabolism higher and for longer, which is what burns more body fat after all. Of course, timing and portion sizes need to be mentioned.”

Hope this helps?

Great question McMommy!

-Mark

Pre workout- nothing. 1/2 cup of coffee.
During: HEED electrolyte drink from Hammer Nutrition and water.
70 minutes or more: Heed and Perpetuem in a mix. body starts needing carbs at 70 minutes. + gels.
Post: Recoverrite by Hammer Nutrition. + protein pancakes

There is significant amounts of research on the Hammer Nutrition site regarding fueling for endurance athletes. Just click of free knowledge.

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@Rachel, I appreciate you insight, Excellent feedback.

-Mark

@Bex, A banana works for me as well, keeps me going definitely. Protein shakes are also one of my regular post-workout snacks. Thanks for your feedback!

I saw your protein bars recipe on another post and was wondering, do you just mix everything up and spread on a sheet and cut? Or, do you bake too? Thanks. I’d love to try these this weekend.