At 5am before a 6am swim I have a large cup of tea with two spoons of sugar (the only hot drink of the day I take with sugar) This I believe helps to wake me up and get my brain working...
I am not sure that there is consensus around pre training food and studies show a mixed results from both complex and simple carbs pre workout. It does depend on the type of workout as low intensity will burn predominantly fat and high intensity glycogen... You can consume sugars during the workout as the body will metabolise without the unwanted insulin reaction.
Of course post heavy exercise good to initially load with some simple carbs (high GI) I eat bread sandwiches with peanut butter and marmite - then after that a protein shake! :bump:
On the rare occasion that I do a 5 or 6 am workout, I've done some swims on an empty stomach and some with a light snack eaten 20 minutes before (the time it takes me to get to the pool). I haven't had problems either way. Lately I've been drinking a sports drink before my swim, but even before that I've always drank about 8-12 oz of water to hydrate a bit before my swim (this is for the morning swims). If I do eat anything it's just because my stomach "feels empty," not really for any kind of energy.:D
In an exercise phys. class i took recently we were taught that the food you eat the day/night before is what you are using for energy the next day. The food you eat right before a workout will not be used by your body until later on in the day.
There have been studies done on eating and performance. The studies show that digesting food inhibits performance. The blood that would be going to your muscles is now going to your digestive organs when you eat close to exercising.The subjects with the longest fasting times had the best performance.
Anything high intensity will deplete your muscles regardless of your body fat. A "recovery drink" is recommended after a workout with a ratio of 4:1 carbs/protein 15-45 minutes after finishing. A drink is best because is does not take a lot of energy to digest.The timing is crucial because it will speed up your recovery. your muscles are aching to be fed. A higher protein shake should be follwed in a hour.
I had a hard time finding this type of information on my own so I took some exercise sciene classes at the local community college.I am glad I did. Though I will say, as with anything, different people have different things that work for them.
Science is great for what works on average or in most cases, but you should do what works for you.
True. It's just that I hope to make whatever is scientific work for me. :D
Are you sure about that?
I've read it in many places. Most say don't swim/exercise within 1 hour after a meal (perhaps snacks is ok). You will probably stumble upon them one day.
hedgehog, thanks for sharing what you learned from your class. That's just the kind of things I was trying to find.
If you don't wait 30 minutes after eating, you will sink to the bottom of the pool.
I was always told that the effect was more long term, as in, "if you don't wait 30 minutes after eating, you will die 80-90 years down the road".
I always thought the line was that you'd get a cramp!
Add to that "and you'll drown", and that's what I was told as a kid, over and over again. I can still hear my Mom say "You just ate, don't go in the water for an hour!"
In all my years of swimming (pool, ocean, lakes, whatever), I have never experienced a cramp. I am either just not prone to getting them, or maybe I'm doing something right (for me) by not eating much before I work out.
Twice, when I was 14, and attending a swim camp where practice came after breakfast, I ate a big meal before the pool and puked during practice. It only happened twice...
These days, at 5:00am I have a cup of coffee and (maybe) a banana or a cracker.. I started drinking water during my swim which helps a lot...if its a longer workout than 45 minutes, I drink gatorade during my swim-- otherwise I eat when I come home.
It was 2 hours after eating before you were allowed in the lake when I was a kid -- but I always ignored it. I never puked in the lake, just at swim camp.
