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New Pre & Post Workout Fat Loss Tricks (What To Eat)…

By Rob Poulos...

While a lot of people are now aware that what they eat after a proper FBF style workout (or metabolic resistance training workout) is important for getting the best results from their fat loss efforts, I still get loads of questions from my subscribers about the best way to eat AFTER and BEFORE their workouts, so-

-let’s set the record straight, because proper pre and post workout nutrition will lead to more fat loss, a higher resting metabolic rate, and more muscle and strength gain faster!

Some of the most common questions I get are:

1. What should I eat after my workout, and how soon should I eat it?

2. Do I need to drink my post workout meal or can I eat regular food?

3. Is there anything I should be eating special before my workout as well as after to maximize my results?

Alright, here are some answers:

1. For about 30 minutes after your workout, your body is primed for nutrient absorption…a time when you’ll want to shuttle proteins and carbohydrates to it as quickly as possible for faster muscle repair and protein synthesis (this leads to a better and longer lasting fat burning effect.)

This means eating “fast acting” carbs and protein (in about a 60/40 ratio of carbs to protein) within 30 minutes (the sooner the better) of your workout.

Fast acting proteins include whey and egg proteins. Fast acting carbs include dextrose, white bread, or white rice (the carbs you should avoid or keep to a bare minimum during your regular meals).

You’ll also want to avoid fiber and fat here, as they will just slow down the nutrient intake speed. (REMEMBER you’ve only got a few minutes before that window closes).

2. You can certainly eat your post workout meal, but with timing being of such critical importance, using a liquid meal will get the nutrients out of the stomach even faster. Plus it’s much more convenient.

Sometimes I’ll make my own post workout shake, which includes a 8 oz. of water or non fat milk, a scoop of whey or egg protein, a large banana, some ice cubes

Recently I’ve been using Prograde’s Workout…a great tasting and tidy little post workout supplement which you can try here.

I usually add a small banana and 8 oz. of water to this…delish!

3. Recent studies have actually shown even better results from resistance training when you include a similar post workout meal BEFORE your workout! Yeah, how crazy is that? Apparently, consuming a similar meal about 60 minutes prior to your workout will increase muscle protein synthesis even more.

Pre workout meals are also important because you’ll want to make sure your muscle glycogen stores are full so that you’re able to workout with maximum intensity, getting the most of out those few precious workout minutes.

So here’s what I do to make all of this easy on me:

About 30 minutes before my workout, I mix up 2 servings of Prograde Workout, with a banana, 12-16 oz. of water or non fat milk and a few ice cubes in a blender.

I drink about half of it right away, then just finish the other half within a few minutes after my workout is over.

So that’s it!

I hope you’ll take these pre and post workout tips to heart…and more importantly, to stomach!

You can learn more about the science of pre and post workout recovery for fat loss here.

Enjoy that workout and we’ll talk soon ;-),

P.S. What do you use for a post or pre workout drink/meal? Talkback in the comments below!

About Rob Poulos

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16 Comments Add yours

  1. muhSucceeknew

    I love bodybuilding and developing my muscles. Thanks for the great post !

  2. Heather

    Does the pre and post workout shakes apply if you’re trying to shed fat, or only for building muscle?

    • Rob Poulos

      Hey Heather, both! Just make sure you count that meal as one of your daily meals, and not an add on…

  3. Robyn

    Hi Rob and thanks for the post. I’ve been doing frequent workouts for the past few years thanks to Craig Ballantyne of Turbulence Training. During that time I’ve read sooooo much about the pre and post workout nutrition, and for convenience usually make my own shake with loads of goodies such as green powders,banana, chia seeds, almonds, goji and other berries, cacao, stevia, spinach, psyllium husks, liquid chloryphyll, WPI, WPC, and egg protein,,, you get the picture, having half with hemp or coconut oil before and the rest after. Anyhows, I was blessed enough to have some Prograde sent to me when I won a contest and I loved it,,, (except I’m still not sure of it having the Soy in it). That being said, I live in Australia and the postage simply costs way too much. Can you suggest an alternative source of dextrose that I and others across the globe can use, and how much say per lb of body weight? Just a guide would be so much appreciated. Thanks, and keep up the great work of spreading the good news of healthy living.:)

    Kindest Regards,


  4. elisha

    great tips these are the tips to be followed in burning fat in body. thanks for the info.

  5. Lu

    I am lactose intolerant. Can you recommend a shake that does not contain whey? Thanks.

    • Rob Poulos

      Hey Lu, try amazon.com for a protein powder made from egg protein… and look for that uses stevia rather than an artificial sweetener.

  6. Paulette Swanston

    Hi Rob. I don”t know what is wrong with me!!. I have ordered your FBW information and totally agree with it. I have ordered Isabel’s recipe books and Josh’s Fat Belly Book, 3-Day Belly Bulge Cleanse. Plus recently I ordered Buck Rizvi’s ultimate lifespan 30 day cleanse( I just ordered that yesterday so have as yet to received it.)
    I am so keen to start but I feel overwhelmed and don’t know where to begin!! I should mention I have been very involved in fitness ( as a client ) for the last 35 years. I had a personal trainer who I saw once or twice a week for the last five years. He recently went back to university and is no longer in business. He recommended me to another trainer who was good. About a month after working with her I developed what the doctors thought was angina. So I had to stop until they got it under control. After 3 visits to the hospital emergency) Two of them in an ambulance). I stopped everything to do with fitness. I have put on weight and I basically stay home. I want to get back into fitness but I must confess I am somewhat apprehensive. I have been given the green light from my physicians ( They discovered it wasn’t my heart it was Acid Re flux)) Help!!

    • Rob Poulos

      Hey Paulette, thanks for commenting… I would read all the information and just make a decision on where you’d like to start… of course our journey started with the info in FBF, so that’s where I would start again ;-).

      • Paulette Swanston

        I’m starting Monday Oct.31st.,2011 and I’ll give you an update on Friday Nov.4th 2011. Thanks for you advice

  7. Amanda

    Hey Rob,

    Thanks for all your helpful posts and tips! I was just wondering, I have an intolerance for bananas so I was looking for something else I could blend with my whey protein. Could you suggest something I could replace the banana with? also, is it okay if I use almond milk in place of the nonfat milk?

    Thanks for your help,


    • Rob Poulos

      Yes almond milk is fine… or even better would be coconut milk… Instead of banana, just use some frozen berries.

  8. Ben

    Hey Rob, sorry but i don’t agree with this article, in fact all the advice given here would be fine for someone just trying to build muscle and kick start protein synthesis, however for fat loss you want to take advantage of the GH release secreted from aerobic training after the workout… GH is a fat catabolic hormone and eating lots of high glycemic carbs is going to spike insulin levels and halt these fat burning effects of GH. Instead, having a meal high in protein with little or no complex carbs about 20-30 minutes after your workout would be better.

    • Rob Poulos

      so long as you’re in a cal deficit overall, it’s not going to make much difference

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