Pre + Intra Workout Nutritional Guide (SBL)

[RiotPanda]

Goal

The main aim is to protect the brain from exercise-induced hypoglycemia (EIH)

Your brain is extremely sensitive to changes in blood sugar. When levels start to fall, it can trigger supraspinal fatigue. This is where carbohydrates play a key role. We want to ensure proper digestion and provide just enough glucose to signal to the brain that fuel is present and blood sugar is stable

The strategy here isn’t to eat a shit ton of carbs, but to provide a steady supply of glucose. This helps signal to the brain that energy levels are stable, reducing the likelihood of the brain inducing supraspinal fatigue. Ideally, you want to begin your workout with blood glucose in the 100–120 mg/dL range, alongside relatively low insulin levels to minimise the risk of rebound hypoglycemia during training.

Pre-Workout Meal

Aim to finish your pre-workout meal about 90 minutes before your first working set. This timing allows for proper digestion and nutrient absorption without leaving you feeling sluggish or overly full.

A balanced pre-workout meal should look like this:

• Carbs 0.5g/kg - Going up to 1 g/kg is generally unnecessary and may cause energy crashes for some people
• Protein 0.4g/kg - Supports muscle repair and helps stabilise blood sugar.
• Fats <5g - Keeping fats low helps speed up digestion.
• Fibre <2g - Minimises digestive discomfort during training.
• Fluids 10ml/kg - Ensures proper hydration going into the session.

(These exact values come from keenanrmalloy, but I have experimented with a lot of different values, and this is what I found works best)
Electrolytes matter too, but they vary too much based on your specific goals

Intra-Workout Nutrition

During training, the goal is to maintain stable energy levels and keep your perception of effort as low as possible.

• Carbs 10–15g/hour

Carbs don’t just work metabolically; they also have a neurological effect. Even the presence of carbohydrates in the mouth can activate brain regions such as the ventral striatum and orbitofrontal cortex, which are involved in reward and motivation. This can lower your perception of effort, allowing you to recruit more motor units during your workout.

Overall, the approach is simple: go into your session well-fueled but not overloaded, maintain stable blood sugar throughout, and give your brain no reason to raise your perception of effort.

 

[fgfr3]

dnr

 

[estrogen consumer]

Goal

The main aim is to protect the brain from exercise-induced hypoglycemia (EIH)

Your brain is extremely sensitive to changes in blood sugar. When levels start to fall, it can trigger supraspinal fatigue. This is where carbohydrates play a key role. We want to ensure proper digestion and provide just enough glucose to signal to the brain that fuel is present and blood sugar is stable

The strategy here isn’t to eat a shit ton of carbs, but to provide a steady supply of glucose. This helps signal to the brain that energy levels are stable, reducing the likelihood of the brain inducing supraspinal fatigue. Ideally, you want to begin your workout with blood glucose in the 100–120 mg/dL range, alongside relatively low insulin levels to minimise the risk of rebound hypoglycemia during training.

Pre-Workout Meal

Aim to finish your pre-workout meal about 90 minutes before your first working set. This timing allows for proper digestion and nutrient absorption without leaving you feeling sluggish or overly full.

A balanced pre-workout meal should look like this:

• Carbs 0.5g/kg - Going up to 1 g/kg is generally unnecessary and may cause energy crashes for some people
• Protein 0.4g/kg - Supports muscle repair and helps stabilise blood sugar.
• Fats <5g - Keeping fats low helps speed up digestion.
• Fibre <2g - Minimises digestive discomfort during training.
• Fluids 10ml/kg - Ensures proper hydration going into the session.

(These exact values come from keenanrmalloy, but I have experimented with a lot of different values, and this is what I found works best)
Electrolytes matter too, but they vary too much based on your specific goals

Intra-Workout Nutrition

During training, the goal is to maintain stable energy levels and keep your perception of effort as low as possible.

• Carbs 10–15g/hour

Carbs don’t just work metabolically; they also have a neurological effect. Even the presence of carbohydrates in the mouth can activate brain regions such as the ventral striatum and orbitofrontal cortex, which are involved in reward and motivation. This can lower your perception of effort, allowing you to recruit more motor units during your workout.

Overall, the approach is simple: go into your session well-fueled but not overloaded, maintain stable blood sugar throughout, and give your brain no reason to raise your perception of effort.

Mirin
Good info

 

[combatingNorwooding]

A balanced pre-workout meal should look like this:

• Carbs 0.5g/kg - Going up to 1 g/kg is generally unnecessary and may cause energy crashes for some people
• Protein 0.4g/kg - Supports muscle repair and helps stabilise blood sugar.
• Fats <5g - Keeping fats low helps speed up digestion.
• Fibre <2g - Minimises digestive discomfort during training.

You only need carbs pre workout not any other macro

 

[RiotPanda]

You only need carbs pre workout not any other macro

its gonna be much better to spread your macros throughout the whole day then have just a protein meal, just a carb meal prelift, then just protein meals after.

 

[combatingNorwooding]

its gonna be much better to spread your macros throughout the whole day then have just a protein meal, just a carb meal prelift, then just protein meals after.

Worst cope ever

Your body is smart it knows how to utilize your macros, do you think that if you will eat one meal of protein per day it won’t get absorbed ? Of course it will

 

[RiotPanda]

Worst cope ever

Your body is smart it knows how to utilize your macros, do you think that if you will eat one meal of protein per day it won’t get absorbed ? Of course it will

Of course, it will always be absorbed and utilised. But it will always be better to evenly distribute it. Read this: PMID37086618