I am not in a completely fasted state when I workout, but I definitely make sure I don't have food in my stomach when training. This means no food up to a few hours (as many as 6) before a workout.

There are multiple reasons for this... first, there are some days where I push myself and having food too soon from a hard workout might waste the food (throwing up).

Second, I cannot find the article, but there was a myriad of benefits to workout out fasted reported by Art DeVany. Unfortunately, those articles are only referenced in the googlesphere at present, and I'm having the damnest time trying to find the original.

Third, After years of believing the preworkout/postworkout nutrition jive, I'm happy to report that it just isn't that important for me to workout with "optimal nutrition" before and after the actual training. I've had the best workouts of my life and set some of my best PR's on an empty tank.

Do you use the non-GMO soy protein depicted in that link? There has got to be a better paleo-ish option. :-)

I tend to work out fasted in the mornings, but when I work out after work (planning to have my biggest meal of the day afterwards) my lunch (4ish hours before workout) is generally carb-rich (starches & fruits) and some lean protein. I usually then drink 3 eggs down around 1 hour before workout. And yes, I do drink down the eggs at work. Regardless of when I workout, I do take pre-workout specific supplements, which tend to cover everything I'd like to have in my system before exercise in order to optimize for my goals.

Working out in the middle of the day never feels right to me, though. To each their own, I suppose.

Sweet potato mashed in coconut milk with cinnamon- delicious and good amount of carbs!

2: paleo pancakes: 3 eggs, half cup almond butter, 1 sweet potato mashed, and applesauce-- mix all together apply in pan with coconut oil- cook on low heat- delicious and lots of carbs for pre workout!

Two cans of sardines with kimchi or a can of wild salmon with avocado/guacamole does the trick for me. I make my lunch in the office around 1-2pm and (work permitting) head to the gym around 6pm. I lift heavy and my energy levels are high.

I work out fasted. If I IF and my first meal is around 10, I'll work out around 9. Or, if I don't do a morning workout, I'll eat my first meal at 11, work out around 4, and eat my second meal at 5. So I always have a pretty large gap between eating and working out.

In my experience, nothing sits well with me when I workout and I've tried everything: Greek yogurt, avocados, a peanut butter sandwich when I was on SAD, egg white omelet, and apples/bananas made me feel the most shitty during my workout. Even if I drink some water before working out, I can feel the water sloshing through my body and it's the only thing I can think about. If anything, I'll pop 200mg of caffeine and that really gets me going.

Bacon and eggs breakfast, wait ~2 hrs.

Citrus fruits or nothing at all. Like April said, anything else makes me feel crappy when working out.

I recently have been using an orange with two teaspoons of coconut oil and a either a coffee or tea. If it will be a long-lasting split session like 30' of strength training and next 1h of moderate to hard endurance running, maybe I have 3 tablets of BCAA in between and/or a whey shake immediately after.

It's a small pack of food that will deliver me a mental kick to feel that I go to workout 'not empty' yet It won't upset my stomach because it's too few and will still favour a deficit caloric.

But, I guess the answer would depend a lot on what are you looking after. Do you workout to achieve maximum performance in some sports area? To get a perfect fit body? Or just for optimal health? Every one of this goals may have specific modifications to the eating protocol, it's difficult to achieve the three with the same approach.