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
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!