So, I only have time to workout in the morning and if I eat anything before I workout I tend to puke everywhere and I don't really have the time to wait like an hour to eat and then workout.. like after I get done working out I feel exhausted but I think that's because I'm doing 30 mins of HIIT... ^^'''
While there is an argument to be made for pre-fueling and enhanced performance/recovery, I prefer empty tum myself, especially for anything more than moderately intense it's just more comfortable and permits greater effort. I'd usually only consider pre-fueling for longer endurance activities like running for an hour+
But if you do eat something prior, keep it minimal, say a single nan or a few grapes.
While it's often romanticized by the gym mooks as an illusion of effort, puking from a workout is completely counter productive.
As Sweet Prince mentioned - I agree.
Depending on what foods you eat pre-workout and how long before. I vairy and eat when I can. Some of my best workouts have been when I have eaten say, an hour and a half to two hours before my workout but, if I am hungry before or during the begining of my workout I HAVE to postpone the workout and "carb-up", it's a must for me. Once I have done that i'm a million dollars & jump right-in, with the intesity I need.
I always exercise on an empty stomach. I've been doing so for over 3 years. So far, so good.
ideally, slowly drink 8 -16 ounces of fresh squeezed OJ / tangerine juice before the fun begins
Have a cup of water, have half a cup of fruit juice or a date. Then go do your thing. Most training sessions are first thing and no longer than an hour. Have your water bottle with you and drink it on the way back and then start your big carb breakfast and start the day. Thats what we do. You can follow us on strava and you will see EXACTLY what we do for training. Freelee is about 50kg and me about 65kg and we both use power meters so its easy for someone to calculate watts per kg to see what we did that day intensity wise on various strava segments.
Be also aware that HIIT workouts will burn you out. Not even drugged up olympic athletes who train full time do HITT stuff daily.
95% of your training should be at a pace you can comfortably talk at, 5% should be at a pace you feel like you are going to have an asthma attack. Ive trained with enough million $ athletes over the last decade to finally learn this myself.
HIIT won't do zip except give you an injury and burn you out.
This is very good advice ... easy on the HIIT and head out for a run or ride
When you mention that 95% of your training should be less intensive("...at a pace you can comfortably talk at...") are you talking about endurance or strength training?
I always eat before I workout but I usually do 2 hour bike rides. I eat about 8-10 dates upon waking and them jump on my bike. I don't feel heavy but I'm also used to this routine!
I would recommend that you workout on an empty stomach. Then you would prevent all the puking. That has happened to me in the past. I usually eat right after my workouts.