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….


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. 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

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 3–4 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.

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25 Responses

  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. STOP. !!! Dont just take creatine after training Take vitamin C about 1-2 thousands mg and also take 400-800ius of vit E these are very important as they get rid of toxic built up after training specialist information is a must if you want the best chance of optimizing muscle growth repair and fitness goals , Dont just half do thingsπŸ‘

  3. ModelJames13 says:

    So it sounds like an OMAD person should have a protein shake before their workout and then eat their meal as soon as possible after the workout.

  4. Roy Main says:

    Hey gravity if you reply to this comment then u gain 10% more muscle in a day

  5. colingm says:

    Of all your videos this one confused me to no end. I am on a low carb OMAD diet I workout first thing in the morning. My goal is rapid and sustained fat loss. So now I don't know where to go to from here. …..😣

  6. Kobalt3 says:

    Have you ever made a video about training and alcohol? Great video as always breh.

  7. I thought working out while fasting was good thing..

  8. Kar Kar says:

    Hey why everybody recommends sugar after workout like dextrose that is some sugar right?

  9. Marco Guerra says:

    Intramyocellular lipids is the fat you see in a steak, the marble. Fat can be cycled to make you stronger. I can see you're still learning but just careful with what you teach.

  10. Aimee Rivera says:

    Love your videos! I've always been afraid of creatine because I've heard it makes you bulky (as a woman I don't want that of course lol) and that it makes you retain water. Is this true? Or it's a myth?

  11. Ayada mounir says:

    Great work
    Thx a lot fo this information

  12. Lipp Louie says:

    Eat Clen before you Tren hard.

  13. Seth Mann says:

    Thomas DeLauer cites studies that indicate protein can be eaten as late as 24 hours after a workout and it will have the same effect as protein consumed immediately afterwards.

  14. MO JO says:

    Thisvideo is full of information!!! Subbed

  15. Grinder !! says:

    So basically just eat πŸ’―. Thanks for the update on that lmao 🀧

  16. This Guy needs use a Speedo to show These Videos!πŸ˜„

  17. good thing i drink something called YT Norwegian drink that is good after workout πŸ™‚

  18. Sintoras says:

    so i watched the video … and i dont really get since it is too scientrific for me …
    so can i say i eat chicken and vegetables before workout and after something like a banana and rice ? or the other way around … if possible i was hoping for somthing more specific like eat that after and before workout and u good … (and i know everyone is different but tell me something basic that i can follow pls ^^'')

  19. Moe Fawkah says:

    Just get a burger..

  20. 573F4N X13 says:

    I drink my own urine before AND after my workout

  21. Good vid but maybe you should go straight to the point and give less scientific info

  22. Fruit Will not replace your glucose.

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