Weight Loss

What To Eat Before & After EVERY Workout

What To Eat Before & After EVERY Workout

What To Eat Before & After EVERY Workout

Find out exactly what to eat before and after your workout. Whether you train at the gym or at home your muscles need the right fuel. In this video, you’ll learn how to create the best pre-workout meal for more energy and strength. I also go over the best post-workout meal for muscle growth and fat loss.

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The old saying that you are what you eat is especially true when it comes to your pre and post workout meals. What you eat before and after your workout will have a big impact on how well you perform at the gym, how quickly you recover, and the results that you’ll see in the mirror. Regardless of whether you’re trying to build muscle or burn fat you’ll be at a disadvantage if you completely ignore your pre and post workout nutrition. While many nutrient timing principles have been debunked, what you eat around your workouts continues to remain important because nailing down your pre and post workout meals can help speed up your progress more than any other meal you eat throughout the rest of the day. So let’s start first with pre-workout. When we workout muscle protein breakdown rates will shoot up. Whether your goal is to bulk up and build muscle or burn fat while preserving muscle you’re going to want to do your best to keep protein breakdown rates lower and protein synthesis rates higher. Since amino acids are the building blocks to your muscles they are absolutely essential for increasing muscle protein synthesis. Without those amino acids circulating through your bloodstream not only are you missing the fuel necessary for the synthesis process, but your protein breakdown rates will stay elevated, putting you into more of a catabolic mode where your body is breaking down muscle…which we obviously don’t want. Now some studies show that having protein before your workout won’t enhance muscle growth (1) Meanwhile, other studies show the exact opposite that having pre workout amino acids and carbs can even provide more benefits for your muscles than having them post workout. (2) And the reason why these studies show different results is because it depends on what you already ate throughout the rest of the day….

Studies:

1. Study Shows that protein timing does not provide any added benefit to strength, power, or body-composition changes
https://www.ncbi.nlm.nih.gov/pubmed/19478342

2. Amino Acid consumption may be even more beneficial before exercise than after exercise:
https://www.ncbi.nlm.nih.gov/pubmed/11440894

3. Eating Carbs pre-workout Can help Postpone fatigue:
https://www.ncbi.nlm.nih.gov/pubmed/3525502

4. 77% carbs vs 2% carbs effects on performance:
https://www.ncbi.nlm.nih.gov/pubmed/15879168

5. Having Carbs Pre workout Will provide energy
https://www.ncbi.nlm.nih.gov/pubmed/11038410

5.5. Carbs will stimulate protein synthesis better than the same amount of fat post workout
https://www.ncbi.nlm.nih.gov/pubmed/10365988

6. Fasted training will burn more fat during the workout, but the body will compensate by burning more carbs for the rest of the day
https://www.ncbi.nlm.nih.gov/pubmed/1905998

7. Exercising while fasted increase post workout anabolic response to food
https://www.ncbi.nlm.nih.gov/pubmed/20187284

7.5. https://www.ncbi.nlm.nih.gov/pubmed/22124354
ingestion of a caffeine-containing energy drink can enhance resistance exercise performance to failure

8. The branched-chain amino acid leucine occupies a position of prominence in that it alone can act as a stimulatory signal for muscle protein synthesis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447149/

9. protein intake immediately after exercise may be more anabolic than when ingested at some later time.
https://www.ncbi.nlm.nih.gov/pubmed/9252488

10. pre- and post-exercise meals should not be separated by more than approximately 3–4 hours
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

11. “Insulin responses are positively correlated with plasma leucine, phenylalanine, and tyrosine concentrations.” “..carbohydrate can be applied as a nutritional supplement to strongly elevate insulin concentrations.”
https://www.ncbi.nlm.nih.gov/pubmed/10871567

12. a carbohydrate supplement in excess of 1.0 g x kg(-1) body wt should be consumed immediately after competition or a training bout.
https://www.ncbi.nlm.nih.gov/pubmed/9694422?dopt=Abstract&holding=f1000,f1000m,isrctn

13. the addition of approximately 1500 kcal from fat to these meals did not alter muscle glycogen resynthesis or glucose tolerance the next day
https://www.ncbi.nlm.nih.gov/pubmed/14978010

14. A 2003 meta-analysis showed individuals ingesting creatine, combined with resistance training, obtain on average +8% and +14% more performance on maximum (1RM) or endurance strength (maximal repetitions at a given percent of 1RM) respectively than the placebo groups.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

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18 Comments

  1. As always I hope all of you enjoy the video. I see a lot of questions about not eating anything before a workout and training in a fasted state. While yes this is fine, you will want to eat some kind of fast digesting source of protein soon after your workout to drive up protein synthesis and to see the best results for your muscles. I go over the topic of fasted training in depth throughout the video. Just watch the video and pay attention. Also, the 15 science-backed sources used for this video are all listed in the description if you'd like to read the studies for yourself. Thanks for tuning in.

  2. As much as I am enjoying this channel it feels like only men workout and the studies are men targeted? Does this studies apply to women as well???

  3. Finally a fitness channel that isn't just a random buff dude telling us "this is good, this is bad" without any sort of evidence backing it up except what he has heard from other muscleheads in the gym or read from random buzzfeed articles. Coming with scientifically based information is really what we need more of in this day and age, great video!

  4. BRO THANK YOU SO MUCH. I’ve never had a meal before my work out but now I will give it a shot. I can’t wait to see my results

  5. Could anyone inform me please. Does waterpolo/swimming for 2 hours count as cardio or as muscle gaining? I'm not sure how to prepare my food schedule for this.

  6. I've found I'm like a weak baby bird on a low carb diet (edit) doing fasted workouts… I was waiting for fat adaptation to kick in but my workouts have taken a 50% hit. I'm new to lifting weights and have always done pilates and Yoga…but HIIT and weights are really different. So I'm going to try a pre work out protein/carb smoothie. I only have berries and bone broth protein powder so hopefully that will work… I'm excited to see how my performance changes. Awesome video!

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