Pre-workout nutrition & Subway

Lift · 01-07-2006, 10:41 PM

I have found that pre-workout nutrition can make or break a training session. Normally my pre-workout meal consists of approximately 70g carbs from brown or white rice, and 50g of protein from chicken or tuna.

Today i went on a lengthy shopping trip and ate a footlong Cheese Steak at Subway, the values =

Cheese Steak Calories: 660 Protein:46g Carbs:76 Fat: 18g

Occasionaly when im at uni or just out doing whatever i feel like going to the gym earlier than planned or just for an extra lifting session but its unpractical to go home eat and go to the gym (bus = slow). So I was wondering if the above would be a suitable pre-workout meal on these occasions? Not as a regular addition to one's diet but as a substitute to be used when necessary. My initial thoughts would be yes: as I understand it any carbs simple/complex are fine pre-workout.

Thanks in advance

if this is a stupid newbish question then my sincerest appologies, ill give myself the mallet :boink:

- Lift

**NYCmitch25** · 01-07-2006, 11:46 PM

Quote:

Originally Posted by Lift

I have found that pre-workout nutrition can make or break a training session. Normally my pre-workout meal consists of approximately 70g carbs from brown or white rice, and 50g of protein from chicken or tuna.

Today i went on a lengthy shopping trip and ate a footlong Cheese Steak at Subway, the values =

Cheese Steak Calories: 660 Protein:46g Carbs:76 Fat: 18g

Occasionaly when im at uni or just out doing whatever i feel like going to the gym earlier than planned or just for an extra lifting session but its unpractical to go home eat and go to the gym (bus = slow). So I was wondering if the above would be a suitable pre-workout meal on these occasions? Not as a regular addition to one's diet but as a substitute to be used when necessary. My initial thoughts would be yes: as I understand it any carbs simple/complex are fine pre-workout.

Thanks in advance

if this is a stupid newbish question then my sincerest appologies, ill give myself the mallet :boink:

- Lift

Its a lot of fat (20g) for PWO BUT how far PWO are you consuming this meal? Can you pack a lunch? or how about turkey or some other lean meat?

I think you should eat 1/2 of it no matter when your consuming it.
Subway
Steak & Cheese, hot
(Sandwiches) 6 in
(9.3 oz)
(265 gm) 363Cals, Fat 10, Carbs 47, Protien 24

ZackMurphy · 01-07-2006, 11:52 PM

The ideal base for a pre-wo meal is .25g protein/pound of bw, and .33 to .5g of CHO/pound (varied depending on duration of workout and your personal lactic acid threshold).

And while keeping the meal non-fat isn't required, fat is a poor source of energy (a poor ATP-converter), so fat is a waste of space and calories pre-wo.

Starting from there, at those values, you can make adjustments to see what suits you best and what seems to work for you.

Ideally, the CHO in that feeding are complex only, though a complex/fruit mix is a decent choice there, too, especially if the fruit is a banana or something with some secondary value (potassium).

Ideally, this meal is 30-60 minutes pre-wo, though that would also be up to your personal needs and preference. If it's farther from your wo, then I would just increase the kcals a little or even have a very small CHO-only snack right before the workout.

Mitch is right about the sandwich. It's calories your body will appreciate, but not the ideal mix at all. It's a C+. Could be worse, but could be a lot better. Even if you insisted on Subway, I'd do turkey, double meat, no cheese or mayo. Tons of sodium, but pre-wo you could do worse.

All of this is "perfect world" suggestions. Real life affects applicability.

Lift · 01-08-2006, 05:23 PM

:nosthumbs Excellent posts thanks guys, it makes a lot of sense

01-07-2006, 10:41 PM	#1
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	Pre-workout nutrition & Subway I have found that pre-workout nutrition can make or break a training session. Normally my pre-workout meal consists of approximately 70g carbs from brown or white rice, and 50g of protein from chicken or tuna. Today i went on a lengthy shopping trip and ate a footlong Cheese Steak at Subway, the values = Cheese Steak Calories: 660 Protein:46g Carbs:76 Fat: 18g Occasionaly when im at uni or just out doing whatever i feel like going to the gym earlier than planned or just for an extra lifting session but its unpractical to go home eat and go to the gym (bus = slow). So I was wondering if the above would be a suitable pre-workout meal on these occasions? Not as a regular addition to one's diet but as a substitute to be used when necessary. My initial thoughts would be yes: as I understand it any carbs simple/complex are fine pre-workout. Thanks in advance if this is a stupid newbish question then my sincerest appologies, ill give myself the mallet :boink: - Lift __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

01-08-2006, 05:23 PM	#4
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	:nosthumbs Excellent posts thanks guys, it makes a lot of sense __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

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01-07-2006, 11:52 PM	#3
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	The ideal base for a pre-wo meal is .25g protein/pound of bw, and .33 to .5g of CHO/pound (varied depending on duration of workout and your personal lactic acid threshold). And while keeping the meal non-fat isn't required, fat is a poor source of energy (a poor ATP-converter), so fat is a waste of space and calories pre-wo. Starting from there, at those values, you can make adjustments to see what suits you best and what seems to work for you. Ideally, the CHO in that feeding are complex only, though a complex/fruit mix is a decent choice there, too, especially if the fruit is a banana or something with some secondary value (potassium). Ideally, this meal is 30-60 minutes pre-wo, though that would also be up to your personal needs and preference. If it's farther from your wo, then I would just increase the kcals a little or even have a very small CHO-only snack right before the workout. Mitch is right about the sandwich. It's calories your body will appreciate, but not the ideal mix at all. It's a C+. Could be worse, but could be a lot better. Even if you insisted on Subway, I'd do turkey, double meat, no cheese or mayo. Tons of sodium, but pre-wo you could do worse. All of this is "perfect world" suggestions. Real life affects applicability.