what to eat before and after a workout to lose fat & gain muscle

Summary

This video script provides essential advice on pre- and post-workout nutrition to maximize gym performance and recovery. It emphasizes the importance of a balanced pre-workout meal, ideally composed of carbohydrates, protein, and healthy fats, eaten 1.5 to 2 hours before exercise. For those with limited time, a light meal like watermelon and a protein shake is suggested. The post-workout meal should focus on high-protein, low-fat foods for rapid absorption and muscle repair. The script also highlights the significance of hydration and intra-workout nutrition to maintain energy levels throughout the session.

Takeaways

• 😀 Pre-workout meals should include carbs, protein, and low fat to create an anabolic environment for muscle growth.
• 😀 Ideal pre-workout macros are about 2g of carbs per pound of body weight, 1g of protein, and 10-20g of fat.
• 😀 Chicken breasts, egg whites, roasted sweet potato, and watermelon are great food choices before the gym.
• 😀 Vegetables like beetroot and broccoli help increase vasodilation and improve muscle pumps during workouts.
• 😀 It's best to consume your pre-workout meal 1.5 to 2 hours before your workout to avoid discomfort during exercise.
• 😀 If you train in the morning with little time for food, have a light meal like watermelon and a protein shake.
• 😀 Avoid drinking too much water immediately after a pre-workout meal to prevent feeling too full during your workout.
• 😀 Intra-workout nutrition, like snacks (e.g., rice cakes, fruit), can help maintain energy during longer sessions.
• 😀 Pre-workout supplements should be taken closer to the start of your workout for a steadier release of energy throughout.
• 😀 After the workout, consume a post-workout meal quickly to reduce soreness, ideally containing high protein and low fat.

Q & A

What is the purpose of a pre-workout meal?

The purpose of a pre-workout meal is to put your body in an anabolic environment, helping improve performance during your workout by providing necessary energy and nutrients.

What is the ideal macronutrient breakdown for a pre-workout meal?

The ideal macronutrient breakdown for a pre-workout meal is 2 grams of carbs per pound of body weight, 1 gram of protein per pound of body weight, and 10-20 grams of fat.

What are some good sources of protein for a pre-workout meal?

Good sources of protein for a pre-workout meal include chicken breasts (low fat, high protein) and egg whites (lean protein).

Which carbohydrates are recommended before working out?

Recommended carbohydrates before a workout include roasted sweet potatoes and bread, both of which provide energy for the workout.

Why is watermelon a good choice before a workout?

Watermelon is a good choice before a workout because it helps with vasodilation, improving blood flow to muscles and enhancing the muscle pump during exercise.

How does beetroot benefit pre-workout nutrition?

Beetroot is beneficial because it is high in nitric oxide, which improves blood flow (vasodilation) and can enhance performance during a workout.

Why is timing important for your pre-workout meal?

Timing is important because if you eat too close to your workout, your body will be focused on digesting, potentially making you feel sluggish. Eating 1.5–2 hours before your workout allows your body to properly digest and use the nutrients.

What should you eat if you train first thing in the morning with limited time for a meal?

If you train in the morning with limited time, a light meal like 300 grams of watermelon and a protein shake is recommended to provide carbs and protein for energy.

How much water should you drink before and during a workout?

You should avoid drinking too much water after your pre-workout meal to prevent feeling full, and during the workout, drink only as much as needed to stay hydrated and avoid feeling drowsy.

What is intra-workout nutrition, and when should it be considered?

Intra-workout nutrition is the practice of consuming small snacks or supplements during your workout to maintain energy levels. It is especially helpful if you experience a loss of energy midway through your session.

What foods are recommended for a post-workout meal?

Post-workout meals should include foods that are high in protein and low in fat for rapid absorption. Recommended options include basmati rice, spinach, and steak.

When should you consume your post-workout meal, and why?

You should consume your post-workout meal immediately after finishing your workout to reduce soreness the next day and to support muscle recovery.