A long day at work...big decision to make:

Should I eat, or work out?

I don't really feel like I have the energy/nutrition to work out.

If I eat, I won't be able to wait until I properly digest my food before I can work out.

"Listen in" on a session with someone who has a great dilemma, several times a week...

What in your experience works for eating schedules that now include workouts?
When you start including "working out" in your "working day," many things change. First of all, the amount of water (no, not the kind filtered through ground beans into a mug or cup!) almost doubles. Rule of thumb: 30 minutes of exercise = 2 glasses of water in the next 2 hours. As far as eating, it's important to replenish your stores within 30-40 minutes of working out.

Here is a mistake I used to make. Traveling, I would prepare the night before for a workout before arriving at a client site. The next morning would go like clockwork...up, workout, shower, pack the suitcase, go to work, go to the airport, and start over again.

Then, a few weeks went by where I was eliminating something important. In between packing and going to the client site, I didn't eat a full breakfast. No eggs, no oatmeal, no cereal, no nothin'!

I soon found I wasn't "on." About midway through that travel streak (traveling back and forth to Cleveland several times last April) I actually caught a cold.


M-F at work, I do my best to eat small meals throughout the day...
"doing my best..." is always, well, the best. However, I'd suggest making it a bit stronger of an intention. Not just trying, but actually setting up the environment to succeed. I always have snacks in my briefcase, desk drawer, and suitcase. It's uncanny, but the days when I plan to work out after work, are the days I tend to eat lunch late, forgo a snack, and get to the gym later than I had planned.

So, I suggest you set a few alarms each day for a week. Look around at what you like, what can keep, and what has some nutritional value. Much, much better (as you've heard) to eat 5 smaller meals a day, than two large ones!


... and I realize that my schedule for the gym is not yet regular but I went to the gym last night right after I got home from work and was hungry...
...ah hah! Yes, this is a tough one, I admit. So, if you know you're going to work out around 7pm at night, eat lunch around 1pm or so, and a snack sometime around 4pm. Even if it's a side salad, some cold veggies, or...

Whatever it is, get it in early!


...as I would normally eat right after work but didn’t think it was a good idea to eat right before going to the gym.
Sounds like you've got some great experience here. Hopefully one or two of the ideas above will help you out!


I have had this problem in the past and am so hungry sometimes that I choose to eat instead of going to the gym.
Me too!


It’s there any tip you have on how long before the gym is best to eat/how much time to wait if I choose to eat a full meal before the gym?
As long as it takes. But, I wouldn't take my word for it, try it out. Plan a 30-40 minute cardio session at night. Then, over a week or ten days, consider trying to eat at various intervals prior to the session.

What happens when you eat one hour (two hours, three hours, etc) prior to working out?

Great questions/prompts, I hope you'll let me know if there is anything else!

Comments

[Jason W. Womack, MEd, MA]

Andy,

Thank you, thank you for this prompt. Let me get back to you, with a blog entry on this one!

Check back soon...

[Andy]

Hi Jason. Here's my dilemma.

I get home from work at 5.30pm, eat at 6pm and then put my 3 young children to bed. They are usually all asleep by 8pm by which time I am toast myself and find it really hard to "get up" for some exercise. The result is I only manage 1 or 2 gentle runs per week rather than the 3 or 4 I would like to do. Any tips?

[Jason W. Womack, MEd, MA]

Hiya Kristi,

What's that saying, "Say what you're gonna do, and do what you say!"

Yes, it's a constant vigilant process. One that I could write about every day...and I do, whenever I make the time.

Thanks for reading, and I hope this helps!

[Kristi]

Thank you, Jason. It is clear from your posting that both intentions and maintaining integrity with scheduling for work outs and meals will provide the greatest feedback as to what will work. You've written some real gems here!