What to eat before a workout to sustain energy?

[losenotloose]

I've just done a 50 minute spin class but nearly didn't get to the end due to energy depletion! All I could think about was food. I eat my lunch at 12 and the class is at 6.40. I know I can't do the class that many hours without food so came home and had a wholemeal banana roll (thinking carbs would help with energy) but I'm almost shaking with hunger now.

What would be a better pre exercise snack?

Thanks

Btw, I had the roll at 4.30.

I used to have a couple of boiled eggs before hitting the gym. Something protein based would be good I'd think.

Maybe protein would be better. I'll give it a try. Now to resist buying chips on the way home!

I usually eat a tuna roll & an apple an hour before- a mixture of good carbs & protein is what you need.

When you have done your workout you should eat a lean source of protein such as nuts then eat a proper meal when you get home.

Is that extreme level of fatigue normal for you?

I do all my HIIT (and preciously spin) fasted because I usually only have one meal a day in the evening and classes are either 6am or 6pm!

So to be feeling so bad after a full lunch and still after a snack sounds unusual/little concerning to me - do you have any comparable situations to check this isn't anything more 'medical' than hunger?

I eat lunch at midday too then gym around 6:30pm. I have a protein shake at work around 4pm and a mini bag of Skittles (haha!) in the car on the drive there.

I've always been like this so I don't think it's a medical problem. If I go too long without food I really feel it.

I have a slice of home made banana and walnut loaf about 90 minutes before a 5k run or any other cardio, and something protein/carby within an hour afterwards.

“I do all my HIIT (and preciously spin) fasted because I usually only have one meal a day in the evening and classes are either 6am or 6pm!“ - eh?! Somethings wrong with you if you don’t feel ravenous on one meal a day, let alone exercise too.

Anyway, I’d have a small roll and a banana. Though I have also found if I don’t watch myself I can use exercise to justify more calories than I actually burn off...

I'm glad you said it, pyramid! That sounds like starvation to me.

Pyramid There's nothing "wrong" with me, I guess I'm just used to it.

I've never been a breakfast eater, then over time I just stopped eating lunch - didn't get myself organised to make the night before, and am too tight to buy it.

Sometimes I'll have an apple or banana if its nice and fresh in the office bowl, but 95% of the time I'm perfectly fine till I get home, either after my class, or work. Your bafflement at me not eating is equal to my bafflement at how people eat three full meals a day + snacks

(still fat as you like though!)

lose if it's normal for you, then fair enough, just wanted to check

I used to have a tuna and cucumber sandwich before the gym. I noticed that if I had lunch at 1pm then went to the gym at 5.30 I didnt have the “fuel” to work as hard as I wanted to especially as I was trying to build muscle/tone up rather than lose weight

Lunch at 12 and a roll at 4:30 should be enough to sustain a 50 minute exercise session at 6. Is it a new class you're doing?

I usually have a protein shake about 2 hours before I exercise. I use rice milk, ice and Belgian chocolate powder and tastes like a milkshake.

I've recently started exercising and this was a spin class. I don't know why but honestly I felt jittery afterwards.

Spin particularly, you can go far, far harder than you would on a outdoor bike as there's no air resistance or "risk" (of falling etc). And you sweat buckets indoors too.

Add to that its non-weight bearing so you don't have that to hold you back either.

You might inadvertently just have over done it and/or sweated too much, especially as it's new exercise for you.

But don't let it put you off! Next time, try knocking up the resistance a bit so you can't go quite as bonkers. You'll find your level.

I've been looking at this topic today too.
Lots if you google 'pre and post workout food'
I found this interesting www.huffingtonpost.co.uk/entry/pre-and-post-workout-nutrition-what-is-it-and-do-you-need_uk_5a155cb9e4b0815d3ce65b66

Tons of people have the problem of going to the gym on an empty stomach, including me more often than I'd like to admit. However, eating something healthy and filling, before exercising is of the upmost importance. Since you are doing cardio, you want to eat a carb-packed snack. Carbs give your body the glycogen it needs to stay fueled through your workout. This article has some great suggestions if you're looking for a nudge in the right direction: www.openfit.com/best-pre-workout-snack