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What To Eat Before & After EVERY Workout

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Rating: 4.0; Vote: 1

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. FREE 6 Week Challenge: 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. Studies: 1. Study Shows that protein timing does not provide any added benefit to strength, power, or body-composition changes 2. Amino Acid consumption may be even more beneficial before exercise than after exercise: 3. Eating Carbs pre-workout Can help Postpone fatigue: 4. 77% carbs vs 2% carbs effects on performance: 5. Having Carbs Pre workout Will provide energy 5. 5. Carbs will stimulate protein synthesis better than the same amount of fat post workout 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 7. Exercising while fasted increase post workout anabolic response to food 7. 5. 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 9. protein intake immediately after exercise may be more anabolic than when ingested at some later time. 10. pre- and post-exercise meals should not be separated by more than approximately 34 hours 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. 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. 13. the addition of approximately 1500 kcal from fat to these meals did not alter muscle glycogen resynthesis or glucose tolerance the next day 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
Date: 2021-12-23

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Comments and reviews: 10

Antonio
damn U say so many things that U get me confused.
before going to train I drink coffee, bananas, wheat bread and ham.
after training, I depend on what you have at home, but one thing I always like is two eggs, also like broccoli, rice, steaks or fish. sometimes tomatoes
i have an incredible metabolism and i have been on the gym for almost three months now.
i work hard every single day and i go to the gym 6 days a week.
well now for five days i cant use weights so im just doing abs and legs cuz i have some fluid on my shoulders. im taking care of that.
i hope that not training hard for 5 days wont make me lose muscle
reply

Gravity
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.
reply

Attique
Pre and post workout meals: -
Pre workout
Proteins 20-40g 1-3 hours before
Carbs: depends on workout duration. Less than 1 hour workout, then high glycemic index carbs like white rice/potatoes/bananas. If workout is up to 1 hour or more, then low glycemic index carbs like brown rice/sweet potato/oats.
Post workout
Proteins: matters if you havent taken proteins pre-workout (20-40g of fast absorbing ie, whey protein)
Carbs: 30-50g of fast digesting carbs like white rice/potatoes/bananas.
Recommended post workout supplements: Proteins and creatine
reply

Fae
Ok but Im not bulking or weight lifting Im body weight training
And neither do I take supplements
I just needed to know what to do after a meal for body weight training not weight lifting but some of the info I can utilise anyway thanks
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Niver
Pre workout: 20-40g Protein, 75g Carbs, Fat(Optional) if planning fat loss No need to eat anything. You can even try caffeine for energy. And Post Workout: 20-40g protein, 75g Carbs, No fat. Thank me later.
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Stephen
Is alcohol a bad post workout meal, an I ain't talking about no beers and wine coolers. Straight vodka (I read that tequila is great for this as well as other health benefits)
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rebecca
my go-to preworkout is a ricecake with natural pb and banana slices
my go-to postworkout is either a protein pudding w cottage cheese or greek yoghurt with frozen berries
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Gg
I wake up early and go to the gym almost immediately after what should I eat then? Before I usually have oats and a banana but should I change that? Im a little lost
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CortLight
Question.
I dont have a protein shake rn so im hoping if one of you guys know what to eat and drink after workout? Like a replacement for protein shakes.
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108tyrese
Trying to eat before a workout is such a challenge. If I don't eat I feel weak and tired, but if I do eat, I get acid reflux and my stomache cramps up.
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