- How you should eat around a workout.
It's just your little secret and mine.
Good morning, Trainiacs, yesterday, I got into how
triathletes should be thinking about losing weight
if they're looking at dropping a few pounds
in between starting training and getting to the race.
One of the things that I mentioned
is that it's not as simple as just calories in
and calories out and making sure that you eat
fewer calories than you burn in a day.
Number one, you want good-quality nutrients,
good-quality food, you want all your vitamins.
You don't wanna be deficient in anything
but number two, the timing of when you eat
is also very important, and specifically,
what I'm gonna talk about today
is how you should eat around a workout.
Let's say that you are intending to eat
2,500 calories a day, if it was just as simple
as calories in and calories out, conceivably,
you could do all of your working out in the morning
on an empty stomach, not eating anything after that workout,
and waiting until lunch, and loading up
all of your 2,500 calories in the last half of the day.
If you are going into a workout fasted
and you don't give your body what it needs
after that workout, number one, your workout in that morning
isn't going to be nearly as intense,
as purposeful, as energetic.
You're not gonna get nearly as much work done,
hence, you are not going to get as much of a training load,
hence, you are not going to become as fast, strong,
or improve yourself after that workout
because you haven't challenged as much as you would
if you had fueled right before the workout.
Secondly, after the workout, because our bodies
are so depleted of everything that we used up
smashing ourselves in that workout, if we aren't then
replenishing our stock of nutrients, protein,
glycogen, C-carbs, fats, vitamins, minerals,
antioxidants, our body is screaming for all those things
after a workout, and when we don't give it those things,
sure, you might be burning a ton of calories,
burning a ton of fat, but it's gonna start going
almost into somewhat of a starvation response
because it's saying, hey, I need a bunch of stuff,
and you're not giving it to me.
What can happen, and what I've experienced is your body
is eventually going to try to make up for that loss
in calories and loss of everything that it requires.
Your body starts sending a response later in the day
to say, hey, look, you screwed me over back here.
You better really fuel me up over here.
And what I always found is that when I under-fueled
before and after a workout, I didn't have as good
a workout, and I overate later in the day.
So now let's take those same 2,500 calories
and take a really chunk of it and put it
before and after a workout.
You do it before a workout, your body is gonna have
what it needs, it's gonna have energy.
It's gonna have glycogen to go and push yourself really good
in that workout, you give yourself a good amount
of calories of calories and everything that your body
needs after a workout, it gonna have everything
that it needs to repair itself, get faster, top up
all the levels, and then it's not going
to be as hard later in the day to reduce your amount
of calories and you're not gonna have that ravenous hunger
that you can't control before bed.
Now there are a couple of times
that it's not a terrible idea to have lighter meals
or even no meals before a workout.
Fasted workouts are okay if you're going out and saying,
doing a really, really light, not-intense run,
bike, swim, something that you don't need
that top end of fitness and a huge amount of glycogen
built up, so if you're doing, say, the odd or two days
a week fasted workout to try and slim down
a little bit, always top up with water.
And I even like what I'm doing right now,
is using a fat-based breakfast, so like this.
Before a lot of workouts, right now, because I am
in the process of trying to slim down,
I'll fix myself a fairly big coffee.
I will put a tablespoon of almond butter in.
I will put less than a tablespoon of MCT oil.
This is coconut oil, I will put a tablespoon and a half
of collagen to help with the joints.
And what this does, is it gets me around 250 calories
for a workout that I'm probably gonna burn
about 700 to 1,000 calories, but it's all fat based.
My body isn't getting that real big spike of blood glucose
that it's going to access really quickly.
This is really slow-burning stuff, so your body
is going to want to access fat and it might
have to dip into your fat stores
and it's not going to go to that really quick release,
that sugary, that glucose, that's sitting
in your blood stream and your liver.
This will help you get through a fairly intense workout
while not giving yourself that sugar spike.
What I'll do after is I'll have a fairly big breakfast
of oatmeal, of glucose, of a little bit of fat,
macadamia nuts, all kinds of things, everything
that my body is craving, so I'm still having
that 700 to 1,000 calories combined before and after
a workout that I burn in the workout.
I'm not depriving my body of what it needs
but I'm also still encouraging it to burn a fair bit
of fat and thus, later in the day, yeah, when I'm dieting
a little bit to try to slim down for a race,
I do get a fair bit hungry but it's not so hungry
that I can't control it because I have given
my body what it needs before the race.
How many times did I say race there?
Workout, I'm digging sharing this nutritional info
with you, Trainiacs, it's been a lot of years
since I've actually gone through the big weight loss
that I did, it would've been about eight to 10 years,
and in that, I learned a ton about how my body reacts
to nutrition, with working out and things like that.
It was fun to talk about and think about it again.
Granted, I haven't actually posted yesterday's vlog
and received all the hateful comments
about how wrong I am yet.
Workout this morning, brick workout with Chris?
Ooh, snappy, about 42K on the bike, 4.5K run after?
- Choose good, choose good
(mid-tempo electronic music)
- This is still going. - Oh, nice.
- What was that, like 240-per-kilometer pace?
- Oh yeah. - Yeah, something like that.
On the (mumbles)?
- Yeah, it was intense, now, today, as in when
you see this, it's (mumbles) Kim's birthday.
Go hit her up on Instagram at Kim Bab-ich Gaz-elle
and wish her happy birthday.
She doesn't know that I'm doing this.
While you're watching this, we're gonna be at a spa
having mimosas, right, Gracie?
It's just your little secret and mine.
And 16,000 Trainiacs.
Shh.
All right, Trainiacs, see you.
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