Before & after Workouts...What do I eat? Feel so sick right now :(

PLEASE tell me what's right and wrong here. I did a hard 45min strength workout and feel like I'm going to yak and have hot/cold flashes. I have drank 3 bottles of water (on top of a daily 4-6 bottles).

I just bought a protein shake and drank that and feel a *little* better, and am now going to eat a whole grain english muff + peanut butter...and then will re-assess.

I usually drink 1/2 a Odwalla/Naked drink prior to cardio and eat protein/carbs after. But I had read somewhere that for strength training you don't need to eat b4 but should get protein for sure and carbs also after.

Is this true? Recommendations?

I go to the gym in the mornings before work so I have to eat something before my workout.  I usually have a bowl of whole grain total before and a slimfast optima shake afterwards.  The slimfast isn't the best thing for me, but it brings all my levels up quickly and makes the shaky feeling go away.

I know what you mean about feeling sick though.  Anytime I push myself that much farther I get sick.  Yesterday I had to sit for about 10 minutes before showering so I wouldn't throw up.  Most people I've talked to say that walking it out works best for them.  I felt better after my cooldown bike ride to work after the gym. 

I ALWAYS make sure that I have something in my stomach when I workout, regardless of the type of workout. If I'm going for a morning run, I will eat a small granola bar when I wake up and run 15-20 minutes later. If I'm going to the gym in the afternoon, I will try to have a snack (again, a granola bar or something like that) 45 minutes to an hour before I exercise. I find that I just feel light-headed and sick if I do not take the time to eat something.

One other suggestion is to make sure that you are not drinking cold water. I've found that drinking cold water after/during exercise makes me VERY sick. As soon as it hits my stomach, I feel like I'm going to puke. Try drinking lukewarm/room temperature water or holding the cool water in your mouth for a few seconds before swallowing. Maybe I'm just weird but I think it helps.

Hope you feel better!!

You do need to eat a bit before working out - you're still burning energy. I try to eat an hour before I do weight training and then make sure to have a protein shake right after. You can actually eat a pretty trashy treat after your work out, almost guilt-free! Anything that's got simple sugars. And of course, a hit of protein.

This is what I've found works for me.

okay i will eat b4 working out daily now :) interesting to learn how food is "fuel" rather that just something yummy.

 

THANK YOU EVERYONE!

 

p.s. i am totally feeling better post- English muffin w/ peanut butter ;)

(I typed it out in another thread and posted for my own reference in my journal so I'll just copy it here)

According to a fitness professional I meet with, here are some good pre- and post-workout snacks to increase glucose concentration in the blood, decrease hunger from striking and enhance performance during the workout:

Pre-workout

When: 60 mins before exercise

What: High: complex carb: Moderate: protein, fat: Low: simple sugar, fibre, salt, caffeine

How much: 1g carb/kg or body weight + protein source

Total: ~250 cals

EXAMPLES: 1/2 whole grain bagel & 1 tbsp PB; 1/2 cup rice & 1 oz full fat cheese; 1/3 cup raw nut mix & a piece of fresh fruit; 1/2 cup yogurt or cottage cheese & a piece of fresh fruit

Post-workout:

When: 15-60 mins after exercise

What: High: simple carb; Moderate: protein, fibre; Low: fat, salt, caffeine

How much: 3:1 ratio of carb:protein

Total: ~300 cals

EXAMPLES: 1 cup chocolate milk & 1/2 bagel with jam; 1 cup fresh juice & 1/2 can tuna on crackers; 1 pita & 1/4 cup hummus; 1 banana, 1/2 cup yogurt & 1/4 cup almonds.

These are only snacks and not meals. A nutritionally balanced meal should follow your snack 2 hours post-workout.

Everyone's body acts slightly different to what they eat. You just have to try things out and see what works best for you. You may want to try eating something a little more than half a naked drink. Maybe a granola bar or something more solid. Right after your workouts you should eat some sort of carbs..or something like a slim fast. Then about a half hour later try eating some protein.

I had that problem in high school and discovered I was eating TOO MUCH before my work out.  For breakfast, I would eat an apple and have some gatorade while exercising, then go home and eat a meal.  I never felt sick to my stomach again. 

Exercising in the afternoon/evening, I can't eat right before a workout or even an hour before.  I give my body time to digest - I can go work out at about 3p.m.-6p.m., then eat dinner and then I have to wait until 8 p.m. to do any more exercise or I feel sick.

Some people get sick when they DON'T eat and some get sick when they DO eat.  It is a hit or miss.

I find that if I eat an orange, or some other easily digestible fruit, about 30 minutes before strength training, I won't get queazy. Like others have said though, find what works for you. I'm usually heading to the gym after a morning of classes, so I just keep something handy in my car for the ride over there (a peeled orange, granola bar, something like that).

I have acid reflux disease so i more than likely will get a stomach ache when doing my cardio regardless if I eat before or not. I will though, take a zantac to help lower the acid in my stomach and Im usually good. Maybe try that if eating before doesnt help. You can find zantac by the antacids.

Yeah, a small snack before is usually good, gives your body some easily accessible energy. I usually have a banana before running. If I'm going to weight train, I also have a small protein shake. Your body will actually use that protein while working out and help minimize muscle breakdown and increase muscle building during your workout