Considerations to do Pre and Publish Workout


The Pre and Post Workout Meal Myth DO’S and DON’T

Video taken from the channel: Dr. Eric Berg DC


What To Eat | Before | During | After | A Workout

Video taken from the channel: mountaindog1


What I Eat (Pre/Post Workout Meals)

Video taken from the channel: Sami Clarke



Video taken from the channel: Hanna Öberg


The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)

Video taken from the channel: Jeremy Ethier


Jay Cutler: What To Eat Pre & Post Workout

Video taken from the channel: Muscle & Strength


What To Eat Before & After EVERY Workout

Video taken from the channel: Gravity Transformation Fat Loss Experts

Things like good nutrition and quality sleep matter too, and smart preand post-workout rituals can ensure you’re recovering properl. After you’ve completed a workout, make sure to cool-down. Don’t go straight into a seated position in your car or desk chair. Spending some time doing isometric stretches is a great way to cool-down. Ideally, you want to hold each stretch for 15 seconds.

This will help increase your range of motion, decrease soreness and help you recover quicker. Also, muscles are best. 5 Things You Must Do Pre Workout and Post Workout Fitness // Stephanie King BAppSc (Ex&SpSc), MBus (Marketing) 10/07/2018 You’re following your exercise plan to the tee and putting your best foot forward with nutrition, but you just don’t feel like you’re getting the results you.

When it comes to pre and post workout supplementation and nutrition, the most important thing one has to remember is how the body grows and adapts to physical stress in order to build muscle. To build quality muscle, making improvements in the gym on a consistent basis, day after day, week after week and month after month is absolutely necessary. To make the most out of your workouts, make sure that you do a couple of preand post-workout activities.

Milk contains whey, which is an ideal pre-workout protein, and the slow-digesting oats keep you feeling full and focused as you pump out those reps! Chicken and Yams: A bodybuilder classic, chicken and yams are the perfect pre-workout combo. You can also eat them post-workout to cut down on meal prep!

Protein powder (see our handy guide here), pre-workout supplements and post-workout supplements. For your pre-sweat prep, you’ll want to search for a product containing carbohydrates and moderate amounts of caffeine — to delay fatigue and help you stay strong through that final set of intervals, or that last mile of your long run. It’s a good thing to do both preand post-workout. “After your workout, use a foam roller before you do your stretches,” he advises. “While it’s similar to stretching, a roam roller affects more of the fascia connection. [And] breaking up a superficial layer of tissue enables you.

Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout. Never try anything new on race or game day — it’s always best to experiment during training to learn what works best for your body. Christopher R. Mohr, PhD, RD, is co-owner of Mohr Results, Inc. in Louisville, KY. Carbs.

Protein. Yup, the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout. So, your primary goal with your POST workout meal is to consume a significant amount of both carbs and protein in some form soon after your workout.

List of related literature:

To do this, the focus should be on starchy, low-fiber carbohydrate foods and fluids for the last meal before exercise, followed by a sports beverage sipping protocol that maintains blood glucose and volume up to the beginning of the training or competition.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

For a long time I have started discussions of training nutrition chronologically, looking at pre-workout nutrition first, then during-workout foods, and ending with post-workout nutrition.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

About an hour before your workout, have a snack that includes the macronutrients you need, such as a slice of Ezekiel bread with almond butter; a bowl of oatmeal with soy milk and blueberries; a Simply Bar (see Appendix C and the Resources section); or a protein shake with flaxseed oil, soy milk, and whey protein.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

For example, Kevin Collington, elite short-course triathlete, chooses highcarbohydrate foods such as oatmeal with honey to eat before training sessions.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Eat a familiar, easily digested, low­fat or no­fat snack an hour before a workout.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Eat a carbohydrate meal (CHO = 60% of total calories) 1 to 3 hr before exercise.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass
Elsevier Health Sciences, 2016

While the majority of these products are not supported by robust evidence, there are five (caffeine, creatine, nitrate/beetroot juice, beta-alanine and bicarbonate) which may contribute to performance gains, according to the event, the specific scenario of use and the individual athlete’s response [74].

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

Immediately after competition, depending on the sport, the amount of time an athlete plays, and other variables, carbohydrate supplementation is important for restoring glycogen, and protein may potentially enhance glycogen resynthesis and facilitate the muscle repair process.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

For example, on the morning of an important competition athletes may read through some cards with key words outlining what is important for them, eat the same meal, and give themselves enough time to go through the same physical warm-up routine.

“Social Psychology in Sport” by Sophia Jowett, David Lavallee
from Social Psychology in Sport
by Sophia Jowett, David Lavallee
Human Kinetics, 2007

This can involve some preworkout testing (e.g., vertical jump to see if one can train power), progression of a workout log to see if the number of reps for each set with a prescribed resistance can be performed and if not, the workout must be typically changed to a lower volume or lighter resistance or a rest day.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 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.

  • So if I’m intermittent fasting, and I want to gain muscle and lose weight, I would have to workout after my 8 hour eating window, correct? Let’s say my eating window is from 3-11, does that mean that I have to workout after 11?? This way I don’t eat after, before, or during?

  • I like a large cup of coffee thirty minutes before I work out. I eat all day, one small meal every hour and I even have snacks between the meals.

  • I was taught. Always eat after a workout.
    The days of rest.
    Take a leisurely walk before breakfast.
    Also my best performance and gains. Were on an animal protein free diet.!!!

  • It concerns me that all doctors think about is getting rid of weight instead of people who are building strength and recovering. Good info.

  • Of course there are some studies that indicate that preand during-workout carbs may blunt the release of interleukin-6, an important protein that provides the stimulus for hypertrophy. Which means if you’re one of the 5% of the population that already has reduced IL-6 function, you might be KILLING YOUR GAINS!!!!!!!!

  • Ugh listening to this twice!! I dont like BCA’s or I didnt like the one I had in the paste. I wanted to work out in the am but that’s to early to eat….smh I’m going to have to adjust.

  • Good information… but is sounds as if your reading from a paper… it can get boring… put a little more passion in these videos then you’ll be the man too me…

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search engine search. On there you will discover a great tips about how exactly you can lost crazy amounts of fat. Why not give it a shot? maybe it’ll work for you too.

  • John! Thanks for this. Before cutting I didnt really bother with meal timing because I had food, all the time. Now a few weeks into cutting and I really experience much more energy when im working out because of this. I eat two slices of bread, dipped in eggwhite with cinnamon (frenchtoast sortoff) with some greek yogurt and peanutbutter. Awesome pre workout food. Thanks again!

  • Actually it´s pretty simple…
    Fat loss:
    Pre-Workout: nothing
    After Workout: lots of proteine
    Muscle Gain:
    Pre-Workout: carbs
    after Workout: lots of proteine

  • Is this geared towards people trying to lose weight? There’s nothing wrong with eating before and after working out if you’re trying to build muscle.

  • Hello there! Thanks for this useful video. By the way, I hear many people keep on talking about Custokebon Secrets (search on google), but I’m not sure if it’s good. Have you thought about Custokebon Secrets? I have heard many great things about it and my sister lost a ton of weight with it, but she refuses to tell me:(

  • What can I substitute the protein shakes with? I’m trying to stay natural if that makes sense and not use powdered protein. Any tips? And thank you for the video ������

  • Growth harmone is triggered by exercise, sleep and hypoglycemia…
    Does anyone know in the state of hypoglycemia how much low sugar he is referring to?
    Edit i mean to say how much “blood sugar” is considered safe when you reach “hypoglycemia” because of fasting.

  • What if I eat a good dinner the night before, and I didn’t work out in the night? Can’t I work out early in the morning right when I wake up without eating anything? What would you say? That feels good to me to use the fuel from the night before.

  • Just look at how well this video is assimilated. Great content and delivery. This guy is making a difference in people’s lives. Thumbs up for this video.

  • For once I don’t agree with Dr Berg. If, as you say, your body uses up your glycogen reserves then very quickly switches to burning fat as its fuel, how come marathon runners or other endurance athletes ‘bonk’ usually a couple of hrs into a race or training session? Unless you’re fat adapted It’s really not that easy.

  • Wtf!!! Just say 1 hour before workout eat 30g of carbs (brown bread and a banana) 30g protein (eggs or protein shake) after training same again there simple. Have a good day people:D

  • Great video. I’m still trying to have my cake and eat it too so doing this protocol but adding about 16 hour fast from night before until late afternoon just before workout. Trying to get the body fat down, create more insulin sensitivity, and raise testorerone for the lift.

  • What about a pre workout lunch/ meal for a vegan or vegetarian? anyone know what to eat and how long before the workout or the cardio session?

  • Research has also shown an increase in youths exhibiting male pattern baldness, due to whey proteins fast ability to digest, as you were saying, but for a young person who otherwise has normal level testosterone levels will inadvertently trigger a higher conversion to DHT, especially if their doing compound movements, just a warning for you kids out there, be into the slow growth game, and you’ll still make greats gains, with limited hormonal side effects

  • Anybody tried the Custokebon Secrets (do a search on google)? I have noticed many amazing things about this popular lose weight diet plan.

  • Skimmed milk is one of the worst ideas ever devised by the food industry. Don’t use it. Use whole milk. It’s the same story as refined concentrated sugar Vs. natural fruits that include the whole nine yards of fiber and other necessary nutrients for bioavailability. Regarding the take-home lesson of the vid, I agree and it’s in agreement with old time common sense. They used to give soccer player a special meal of meat and potatoes few hours prior to important games.

  • This still surprise me, how some people do not know about Custokebon Secrets, although a lot of people get good results because of it. Thanks to my cooworker who told me about Custokebon Secrets, I’ve lost plenty of weight with it without starving myself.

  • It is great video.Also you can watch this video about workout �� This video explain workout and Why You Shouldn’t Have Protein Right After Your Workout.

  • It’s not complicated guys, I am a sports nutritionist and I will give you straightforward pieces of advice:

    -Never have carb-rich meals before your workout (1 to 30 min prior to the workout) you will suffer from reactive hypoglycemia
    -Load carbs during the day before your workout with slow digesting sources such as oats, rhye, barley…
    -Amino acids pre and during workouts don’t have any effect, and I mean BCAAs.
    -You can have a protein shake around an hour before your workout so that your digestive system wouldn’t be sucking up all the blood from your system during your workout.
    -Post-workout shakes are great! Add to that some white rice or potatoes (cold potatoes are the best since they are resistant starches) or a banana (just had one myself) to replenish your glycogen, otherwise you’d be relying on your muscles for energy. We don’t want that!

    This guy is great, the video is just a bit overloaded. If you have any questions, I will be glad to assist.

  • Thats a lie. When your on keto or your doing intermitting fasting & you dont have anything. In your body your body will start eating your fat as a source of fuel & when you start excersise you will burn even more. & glucose & all that bad fats in your body.
    if your trying to loose weight do intermittent fasting & dont listen to ppl because sometimes it doesnt work. & they lie saying you have to eat 3 times a day with snacks its a lie!!!! Search up dr.berg certified & gradutated doctor. That has helped many loose weight & achieved goals for free! Your welcome

  • After 5 years of fasted lifting, I started doing splits and lifting mid-day…. The first workout i felt like I was going to throw up even after waiting 2 hours after eating my second meal. After watching this, I will be adjusting what I eat based on P,C,F… Thank you

  • Much respect for always providing truthful and honest information Doc. In a world filled with misleading information, you sir are a god send. ✌️

  • I think some people do the same: I am doing hyperthrophy workout in the morning and HIIT cardio in the evening and avoid refined sugar all day. But what and when to eat then after the morning routine?

  • What’s your go-to post-workout meal? Comment below! Hope you enjoyed this one, let me know what other nutrition-related topics you’d like to see and I’ll get to it. Cheers!

  • As expert, I do think Custokebon Secrets is great way to lost crazy amounts of weight. Why not give it a chance? perhaps it can work for you too.

  • If your goal is to lose body fat at first and you’re planning to do cardio or hiit at that day, it would be the best to drink coffee on an empty stomach before you’re doing your thing. However, if you’re planning to lift weight at that day, get an enough meal before you do workout, it would be better not to go with a full stomach tho.

  • I’ve been fasting everyday for two years now… been training for almost 11 years naturally… fasting is the best thing I’ve ever done.. I’m a nurse graduate and enjoy working out… if you would like to know more about gaining muscle while fasting and what I do follow me on IG @a1.fitness92 and message me on YouTube and I’ll start posting vids.. I just finished my chest and back workout after a 16h fast and am planning to fast for 30 plus hours and train my arms then I’ll have my first meal after 35 hours…

  • For most athletes fat burning and insulin resistance are of little concern. That’s what mostly sedentary people should pay attention to, I am personally fine consuming 5000-6000 kcal a day, up to 4000 kcal of which are carbs. I have to consume as much or I start losing lean muscle mass, rapidly.

  • Eating before work out will make you lazy its better to just drink a protein powder and pre workout after your workout you need to spike insulin so that’s when you eat carbs not before working out

  • My cousin laughed when I told them I was gonna become slimmer with just using Custokebon Secrets, but after I showed them great effects after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

  • tl;dr Eat all major nutrients in ratio you usually do = PWM concept does not justify it’s existence. I assume, it was promoted by supplement companies to boost dales pf their products.

  • I actually like to workout first thing in the morning at 7 and after I finish, I eat a lot of good food. I still make progress and I think it just depends on what works for your body

  • Guys. lost tons of fat doesn’t need to be hard (I used to think it did). I’ll give you some tips now. Get a popular fat burn method called Custokebon Secrets (just google it). Thanks to it I have lost a lot of weight. I should not even be speaking about it cause I don’t really want a lot of other guys out there running the same game but whatever. I am just in a great mood right now so I’ll share the wealth haha.

  • This is partially correct, it’s true you don’t want to eat carbs anytime you want to burn fat.
    But the protein thing? Absolutely wrong, it’s been shown in studies a protein shake post workout increases GH and muscle protein synthesis

  • If youre passing out before eating youve probably accustomed your body to eating or its simply a mental thing. Its ok to have your own personal way of working out. Its good before or after eating as long as you do it. BUT scientifically speaking, and case study wise, it is more effective internally to workout in a fasted state (even if its as recent as 4-8 hours)

  • Guys. lost a lot of fat does not need to be hard (I used to feel it did). I will give you some tips right now. Get a popular fat burn secrets called Custokebon Secrets (google it). Thanks to it I have lost a ton of weight. I probably should not even be speaking about it cause I do not want a bunch of other guys out there running exactly the same game but whatever. I’m just in a excellent mood right now and so I will share the wealth lol.

  • So what your telling me, your info is for betas and for Alphas you must eat crazy
    Got it dock ill stay on my Alpha routine 6ft2 210 benching 3 plates baby 2 times

  • Do I have to have 3 meals daily? Cuz I notice I’m not hungry when I should be having my last meal of the day? And sometimes force myself to

  • Hi Dr Berg, how about putting 20gram whey into the kale shake every morning? I want to reduce it step by step but so far I’m not able to drink the pure kale by itself….. So I thought whey (1g kh per serving) is still better than fruit… Furthermore I mix in mct and a bit of high fat coconut milk. Kind regards

  • Hey John, I really enjoy your videos. I am just getting back into weight training and I find your videos extremely helpful. Two things after watching this video. I am a senior and I have type II diabetes, I just started adding protein to my diet because I found that muscle is hard to come by at my age. Do you have clients with similar issues and if so, what advice do you give them ref. supplements?

  • Hey john I was just woundering if you knew a better bcaa and carb Suplement that was a little cheaper I’m a poor college kid and I can’t afford pretty much anything please let me know thank you and thank you for all your help.

  • Your title and your explanation didnt match so you left many of us confused, just say what to eat before and after workout, not what other people think

  • Hello Jeremy, I have made a video on how to stay fit during covid-19. I am sure your subscribers will love it. Please share if you like it

  • want to ask in the when i wake up in the morning and a night my stomach is really bloated, i work out regularly cardio, abs and weight training. the supplements i take right now are whey isolate, multivitamin, omega 3 and pre workout. should i be adding a greens powder and or probiotic to help with bowel movement and bloating or should i use a vegan protein. thanks you love your vids. p.s i been going hard on ab training but with this bloating i feel like ill never have then:(

  • FYI 2013 meta-analysis ( found that having a post-workout protein doesn’t really matter. The problem with many studies is that they don’t control for the total amount of protein and many studies simply conclude that post-workout protein equals good without realizing that the result is actually from increase in total protein intake.

  • Many people i know think that when your not eating anything after your workout, you’re going to lose more weight. So thank you for explaining everything so well ❣

  • Hi Dr, I am working an hour a day…. I wan’t to Gain weight… so can I have pre and post work out meals….??? If I do so how it will help me??? Actually I am 29 years old… But my weight is 49kg… What i want to do to gain weight… I am very line… I need more musscle mass and body weight…

  • I train fasted, first thing in the morning, BUT I’m still casual and focused on consistent moderate gains and maintaining daily caloric deficit to keep the fat dropping off.

    Love watching videos from bigger, more seasoned guys (and there aren’t many bigger or more seasoned than John) for what I’ll need to know in the future.

  • I have been training for about four years. I do not take in as much calories as I burn yet I am gaining fat. Thyroid issue from too much pre workout and supplements? I’ve stopped taking supplements. So how else what I get my thyroid working right again? I’m a 31 year old male. I’m 230lbs with 17 inch arms and 27 inch legs,17 inch neck, and 38 inch waist. I eat about 5 times a day.

  • Maybe egg whites only is sub optimal compared to whole egg, even if it whole egg contain more energy.

  • Dr. Berg is right. It takes days to metabolize food into energy. Many bodybuilders work 1 body part a week because of the several days it takes to recover. Some nutritionists believe the muscle building process could take 5 to 6 days to complete.

  • I’m have all my life sport healthy life and all I can say is this is light food for breakfast which, I’m not sure did you mentioned won’t make you feel heavy while trening. Live life the fullest!!!! I like your tracksuit!

  • Can you make a video linking all your activewear? I always love the stuff you wear in your workout videos and it would be great if you could link where you get everything.

  • Cutler has been artificially enhanced his entire adult life. His body has not worked like a normal human for decades.
    The whole purpose of getting fitness, health, nutrition advise from “an expert”, is because at some level, you want to emulate the “advisor”.
    So, if you want to look like Jay…or any other professional body builder…you are better off watching a “How do I start artificially modifying my body with steroids?..Video.

    We all can eat a lot of chicken, fish, rice and sweet potatoes…And we will never look freakishly large…NO NATUAL HUMAN CAN LOOK LIKE THEM!!!

    Lance Armstrong is a pariah…But, pro body builders are icons???

    I’m sorry for being a hater, but diet and fitness advice from world class cheaters??? No thanks.

    He would never be famous or “special”, without the drugs.

  • wait so hanna, does this mean I have to eat two post workout meals? One after within the one you already eat in the 30 minute range?

  • So petty much that eating every 3 hours is a myth! U need u can just consume ur daily amount of protein needed during the day and ur good. As in u can have to Meals or 3 as long as the daily amount of protein is there

  • WHOA your mathematics addition is good!!
    I can’t even plus that fast…..
    But anyway I believe in you, I’ve been doing everything that you tell me about in your video.
    The ANSWER is i gain one fat muscle on my ass!!!
    How is that happened??����������
    Maybe I ate too much protein…

  • That fire analogy wasn’t very accurate tbh. If you don’t eat before a workout, you’re still gonna have energy to burn. Your body has a bunch of glycogen and fat stores that will be used for energy if you haven’t been fed right before. As long as you’re not starving yourself, you’re gonna have these stores in your body. And when you eat is really individualistic just make sure you have a healthy relationship with food.

  • Hey momma I know you’re deep into postpartum and probably not responding to comments, but I was wondering if you could make a video about your thoughts on intermittent fasting? I’ve been doing it and actually absolutely love it. But I also workout in the morning.. and I’ve heard by so many industry experts that you should workout in a fasted state to burn more fat. So I’ve been doing that and honestly, since I’m so deep into my fasted state, I don’t feel hunger or an energy dip at all, I’m able to power right on through and then I eat an hour or so afterward when I get home. Can you speak at all on that? On the “science” of working out in a fasted state and claims that it burns more stored fat as fuel? It seems that you can find science to back up pretty much anything these days, it is so confusing ������

  • 1:59 “So I recommend NOT eating anything before, during, and after… a meal” ��
    I think you meant to say “immediately before, during, and after… a workout”

  • … Except the human body has unlimited “fuel” in the body in the Form of stored fat that it uses after the glycogen is depleted of food is digested. And yes you do burn more and faster if you work out fasted because you’re burning YOUR OWN FAT as soon as you start working out when fasted. It’s all about preference. �� ��

  • I work out in the evening after I eat dinner. I kinda struggle on eating something after because it’s so late in the day and I’m not usually hungry. I guess a protein shake is probably best?

  • As expert, I believe Custokebon Secrets is good way to lost a ton of weight. Why not give it a chance? perhaps it is going to work for you too.

  • Thanks for sharing your knowledge Mountain Dog. Besides the particular brand you had next to you, are there similar ones available? Here in Australia we don’t get all products available in USA

  • Overall the whole video explains that to receive the best results eat a heavy healthy snack or meal 1 hour before the workout and eat a healthy meal after the workout.

  • The post workout meal looks so good. For some reason though, everytime i crave it, i’ll make it, but i’ll get really nasuseated right after the first slice and can never finish it. Does this happen to anyone else or am I just weird? lol

  • I watch you’r video. You said eat before gym. So I eat food before my three mile run. Now I have two stitches in my stomach. Bad advice. Tell everyone not to eat before endurance three mile run. Food you eat will effect your performance poorly. Fact do not eat before exercise:

  • Totally lost.

    Here is a secret in a short way. This dude talks too much.

    You need a preworkout meal 1-2hours before.

    You then train hard. This then releases growth hormone and uses the amino acids in your body to build muscle while insulin is low.

    Do not drink any post workout drinks straightaway.. As soon as you do the insulin will spike which will stop growth hormone working. Just eat 3 hours after.

    Thank you.

  • I got some advice,do what the fuck you want,work hard,eat right Nd have fun,don’t listen to people that make you over think,do what you want not what they tell you

  • How can anyone workout after eating?? I usually work out in the mornings and if i eat prior to it, i’ll just feel nauseas. HAve to have at least 3 hours in between

  • Overcomplicated. Too confusing.
    “This study shows this is right…But another one shows the opposite!”
    Barely any useful informations to begin with. Very poorly done. Waste of almost 13min,don’t do it to yourself.

  • Are rice cakes good for you? I was always under the assumption that they were basically just rice and air so not very nutrient dense

  • your information is so helpful!!!! (the “fire” tipis so perfect to use, to understand why to eat before the work out!)
    THANK YOU!!!

  • John are dessicated liver tabs/caps a supplement you believe in.vince gironda swore by them as did many a bodybuilder of the time.had been said in theory helps with indurance overall health and pumps.

  • I like to workout in the morning, after i wake up, have a meal, do a 45 min fast cardio and then do my workout. What i need to know is that if i only eat fat and protein would my body use for energy source fat? Because im not giving it carbs… i have made a research and some studys prove that you can turn your body to use fat just by giving it fat and protein in the morning. The objective is to loose fat, im in a caloric defice of 700kcal…

  • Hey guys I just found this Video and was wondering if I could get an answer: So i left the gym, had my shake but an hour later it was time to have dinner, Can I do that? I worry that I cant do both, thank you:)

  • in my opinion if you just take steroids and don’t eat  nothing will happens, you still have to eat even with steroids, because steroids alone not gonna help you i know it now before i didn’t.    Some people thinks that if you just take steroids and do nothing don’t go to gym don’t eat good you still get big.  I don’t think so, steroids works only with exercises and good food.  Steroids alone does not do shit. Otherwise people just take steroids and everybody get big.

  • If I don’t eat before I get dizzy and nauseous after a workout but people say fasted cardio makes you lose weight faster which makes things confusing

  • Try Tabata style exercise. Result guaranteed in a week!

  • if hypoglycemia stimulates growth hormone,what’s the problem of consuming food that causes insulin spike,,,insulin also causes hypoglycemia…

  • I’m 95.5 pounds and 18 years old, very petite and it’s so hard to put on weight!! I’m just now getting a personal trainer to workout, but this helps so much because I’m struggling with understanding proper nutrition/diet in order to gain! I didn’t realize I need protein in order to help gain muscle weight

  • I barely ate yesterday and ate like crap/ had cereal lol and some other junk and I just could not today finishing my workout was the hardest thing!

  • Thanks for the information, just a question is it fine to have half my breakfast protein smoothie 30 or so minutes before my workout and the rest of the smoothie after the workout?

  • As an athlete I’ve always struggled with my recovery and my performance dropping during longer workouts (I do combat sports). I think I’m definitely going to order me some cluster dextrin. Found your channel through Greg Doucettes videos and your channel is a gem! I’ve picked up on so many mistakes I’ve made (e.g with back exercises lifting with biceps rather than using my elbows) and this is all stuff that is going to benefit me enormously in the long run. Thank you, you give solid advice! I hope you are feeling better now too:)

  • Hanna, it was hard to pay close attention to what you were saying as your luminous gemstone eyes were bathing me in their light…lapis lazuli, kyanite, sapphire? Quite the combination. Anyway, a supreme effort of will was demanded, achieved and well worth it; thanks so much for your time. Irredeemably Male…PS the last part, the gag stuff? Very good, but never again go to B&W; you, of all people, were made for glorious color!

  • Hello there, I want to know if Custokebon Secrets, will work for me? I see many people keep on speaking about this popular fat burn diet plan.

  • How much lead time before exercising should you not eat? Also, how long should you wait after exercising to eat again? Recovery here says 24hr.

  • I just love how you see the importance of fuelling your body as you know what feels good for YOU pre workout. Instead of jumping on the intermittent fasting train, you are listening to what works for you and I couldn’t agree more. You have such a healthy, realistic approach to eating. Nice work! What a positive role model you are for other young women ��

  • discovering your youtube channel while I’m eating my bowl of oats and wondering if it’s a good idea to eat that before my workout haha thank you for confirming, already following you on your instagram but good to have longer videos to follow you on too ��

  • 12:54 To save you 13 minutes and sum things up, eat a well balanced diet high in whole, fresh foods. Make sure you have some food in you for fuel before workouts. Replenish nutrients AFTER your workout and make sure it includes some protein! Simple concepts taken way way too far

  • Could you please talk about protein powders, mass gainers and the different types of supplements? on youtube or igtv it would be great ������

  • Any advice on training keto? I have a belly, been diagnosed with fatty liver, prediabetic, had coronary artery calcium scan showed calcification = moderate Coronary risk. hypertensive. Totally asymptomatic, no shortness of breath or chest pain. Lost 20 lb on keto diet. 40 lb to go to get to ideal body weight. Carbs are out of the question as they elevate my AIC which is now normal but it elevates when I resume carbs. Currently I alternate cardio days with strength training days. Probably answered my own question. Continue with current program until weight loss, or fitness stalls then modify. Program is working, full steam ahead. Thank you for your training advice. By the way 4 different physicians have given me 4 different dietary plans. I chose “eat more meat and less carbs” given by a formely diabetic and fat MD. LOL

  • ah loved this video if you were doing a more cardio-heavy workout would 30mins after eating the overnight oats still be okay? ��

  • I like how you just get straight into the content of the video and don’t mess around with some long-winded intro or try to insert dumb jokes in your video that are fake. I see a lot of YouTubers do that and I find it so annoying.

  • Do you always have a protein shake or drink after every workout no matter the intensity? I just don’t know if I should have it after I work out?

  • Hi there. It´s actually a myth the “need of having protein 30 minutes after working out” but I liked your vlog and the way you nourish yourself. Happy to follow you:) and greetings from Spain.

  • Lovely Video! Sorry for chiming in, I would love your opinion. Have you heard about Ponnordaz Impressive Remedy (Sure I saw it on Google)? It is a good one off product for discovering how to pack on solid muscle mass without the normal expense. Ive heard some extraordinary things about it and my good mate called Gray at very last got astronomical results with it.

  • I’d love to see a full week of workouts! What you do each day, how you separate the workouts, what do you do upper body, lower, etc.:)

  • Love your video! I just started working out (goal is to live a healthier lifestyle + flatter/abs stomach). Any tips you could give me? What kinds of foods should I stay away from? Thank you!!

  • I think he is focusing eating…..well I think you can drink banana strawberry and low fat yoghurt smoothie before workouts in gym.inam talking about High intensity (HIT) workout

  • You can’t pump iron on an empty stomach without becoming hypoglycaemic and feel faint. Also some people are too skinny and need some fat.

  • I like to have smoothies before I workout and I put my protein powder in them. Is it okay that I’m having the protein powder before and not after? Or should I stop doing that

  • Bcaa is over rated. Only thing you need during workout is water. Maybe if you train over 2h u might run out of juices, but in that case you have probably spended over 1h taking selfies.

  • luis villasenor from ketogains
    for building muscle you should not training fasted cause muscle will be breaking down while weight training

  • I used to be a fasted workout guy. Then I realized I’m missing an opportunity to get in protein carbs and calories. I keep it light but definitely notice an improvement in size and strength

  • okay, I kind of get it, but what other products can I use (I do not want to use BCA or any other gainer), just natural products…Open for suggestions, thank you))

  • Do anybody know about Custokebon Secrets? Does it really work? I hear a lot of people burn their fat with this popular weight loss methods.

  • Is this (incorporating protein and fats with a carb pre workout meal) relevant for type one diabetics? Because I eat 60 min before i eat and i take insulin 20-30 mins before i lift (humalog-fast acting insulin)(usually 2-3 hr peak for the insulin).

    Thanks! (Also im a drug free lifter(powerlifting mainly), so that may differ from advice to a PED using type 1 diabetic lifter).

  • The point of a pre-workout meal is to get you through the workout, if the workout involves weight training and heavy lifting. The point of a post-workout meal is to provide nutrients during the 1-2 hour window. There’s a logic to this.

  • They make you think too much about everything,just get in there and lift,any split,any style,eat when you’re hungry and as the hodge twins say,..”do what the fuck you wanna do!!”

  • I have to workout at 6am, before work. Is have to get up at 4:30 to do this… And I have medications I have to take on an empty stomach. ��

  • Your body can go without eating b4 a workout. Yours probably can’t right now because your body is us to bring fed b4 a workout. Your mind can train you to do anything.

  • Generally it was told that before 2 hours of gym workout we have to eat protein food or protine milk shake. But those who start the workout at 6 in the morning what they have to eat or drink please reply

  • Omg I’ve been doing keto and IF for over a year but not building up the muscle. Lost lots of weight and fat but missing that last bit to get rid of stomach fat. This all matches up and makes complete sense

  • I just subscribed this year and this is still and will always be relevant! Thx John and about the jackfruit comment in your IG story, didn’t mean to come across as snarky or snide. Great content and info as usual

  • I dont understand the logic of choice complex carb before the workout.yes we want insülin state and dont want that he s in low level at the end but we can drink eaa with some Apple or just increase insülin after workout for anabolic hormones so why dont eat white rice for exemple?

  • My workouts on the weekend are in the morning as compared to the week which I do after dinner. I used to think working out fasted was a great idea on the weekend. Now I have learned that for me eating a bowl of oatmeal with some coffee really ramps up my ability to work. I can just bang it out and still look for a good finisher. Huge difference.

  • New to this and a little confused….. Does the recovery supplement in video contain EAAs and fast digesting carbs? Can you mix EAAs and carbs in the same mixer for sipping during the work out? Great video John!

  • Love this! And so grateful for your channel. Your workout videos have really helped me transform my body and mind over these past few months of quarantine. I’d love more videos dedicated to nutrition to assist in fitness-particularly weight loss/fat burn. Thanks so much for all you do!

  • I just worked out rlly hard and my mom ate Alfredo and she makes it rlly fat ��will that effect me help meee I don’t wanna work out for nothing ��I’m already skinny but still I’m trying to maintain weight and I’m not expert and idk what to do ������I need help tonight please!

  • I work out at 5:30am every morning. I Don’t eat breakfast, it’s essentially a fasted work out since I don’t like eating that early. Would you guys recommend eating before or just focus on the post workout meal?

  • Saw you destroy juji and tom and hoped you had your own channel. So glad I found it. Just jumping back into getting back into shape. Lost 30lbs of chub and its time to start replacing with lean muscle. Awesome information!!!! Should help me get it together!

  • waiting for the day when youre one of the biggest fitness youtubers… just found your youtube and im obsessed with your videos girl!!!

  • Hello, I generally take a 3/4 scoop of impact whey myprotein concentrate by about 6.45 pm and start workout by 7.45 pm till 8.45 and have my dinner which generally include 2 eggs, carbs etc by 9.15 pm. I am planning to take a 3/4 scoop of whey protein after workout also. What will be the best time to take that 2nd whey protein?

  • Hi John as always a very informative thought provoking video.Have you any tips and information about, like me a type 1 diabetic who loves to train.Any thoughts and guidance would be great fully received. Jim Harrison Cheshire UK.

  • Great info! Not a “new” video but science and experience are always applicable. I have gained much insight looking thru all the older videos.

  • I unsubscribed mate, becz your talks are too tricky plus I feel like you make video in a manner which only professionals understand well. Make your content a bit simple so that people can understand.

  • Yeah everyone that wants to bash this dude because of his steroid use needs to stop I met Jay back in 99 when I did my last bodybuilding show before I went in the Marine Corps and he told us some craziness like he ate a dozen eggs for breakfast every morning on top of meat chicken oatmeal so with the amount of food he was taking in which I don’t know if anybody has ever tried that but that is hard as hell on its own and expensive but his work ethic was crazy extreme. Also you look at him compared to Dorian Yates or Ronnie Coleman and he looks 20 times better then the people that competed beside him

  • I drink celery juice with apple cider vinegar right after I wake up then on my way to the gym I’m eating a blueberry cupcake �� during my workout I drink the poisonous drink and after I have a nice salmon steak with avocado �� and a cup of rice!!! Amazing!!!

  • What exactly is Custokebon Secrets? How does this thing really work? I notice many people keep on speaking about this popular lose weight methods.

  • It is amazing I found your video and the first thing you talk about is eating first rather than working out in a fasted state before your breakfast. I have been recently questioning the whole idea of working out before breakfast. It has been an idea that has been really trending but I only rarely end up doing it that way. I more often exercise after I have had break fast about 1-2 hrs later. Even with lighter weights and cardio it’s harder to do before eating. The easiest thing before eating is gentle yoga or maybe a short indoor walking workout. And as women a lot of us struggle with the idea of eating more even if we are exercising more often or at a higher intensity. We need to get that programming out of our heads and as I love how you said over and over to “EAT!” From someone who has struggled with disordered eating and done different diets and slid off such as OMAD thank you for telling all of us to “EAT!” I can only trust fitness leaders, influencers, trainers etc who don’t chase after all of the diet fads who encourage disordered eating in the guise of “health” as well as exercise addiction. You have my subscription!

  • what about Farahs comments saying you need a fast acting protein from hydrolized source to enter the bloodstream without sugars cuz interferes with GH production,and then 20 min later you take the carbs.

  • I usually have a smoothie with mixed berries, banana, and protein powder immediately after my workouts. I go to the gym in the evenings, so I have a protein-filled dinner after. Any tips for dealing with carb timing? I find myself getting really fatigued the day after sometimes, probably from not timing right/eating enough carbs. Also, thanks for starting up again!! I found you through Sanne’s channel xx

  • So how many hours before a workout do you have to stop eating if you’re not supposed to eat before the workout? Or does that have to do with everyone’s specific eating window? Would like to know what your thoughts are on that, thank you. I think i learned that carbs need to be eaten 2 hours before a workout so that the muscles can store the sugars from the carbs and use that as fuel during the workout. Is it really good to deplete your muscles of glucose when you are doing high intensity or cardio workouts? I think i might have eaten low carb once on a day i was exercising and if i remember correctly i got out of breath fast and became tired. But that might have to do with my bad stamina anyway haha.

  • Nice very nice,well the markets “kkkeeps” telling u to consume poison and poison to kill yours pockets and eventually….you..RIP.

  • So when should I eat, in the morning or just at lunch. When do I exercise if I’m having either, do I wait hours after digesting or go for it?

  • Loved this girl!! Definitely need to make overnight oats more! Really want to film a similar video like this on my channel eventually! So helpful!:)

  • I have been intermittent fasting for over 6 months. As a result my calorie intake is around 1000 instead of recommended 2200. I am losing muscle mass so have resorted to drinking whey protein and eating more food even on a full stomach. Please advise how I get out of this catch 22 situation. I like to fast in order to manage my insulin but don’t want to lose muscle. Please advise

  • I’m not a breakfast person unfortunately but could it be like a green smoothie or should it be a protein shake before working out? Instead of an actual meal

  • I don’t think you did too much research, because it’s good to workout on an empty stomach, because you will burn more, but your performance might not be thete

  • CV only exists in the media, not in the REAL world.

    The LIE about ‘viruses’/’bacteria’/’microbes’ etc., as WE sold it to you sheeple is a HOAX and you cretins believe(d) it.

    We ”got rid’ of those who knew that it is the terrain that matters and not these micro-critters who just do their jobs(i.e. eat, poop, work, CLEANS house).

    The true cause of ‘dis-ease(s)’ are the poisons we make sure you get into your bodies through the water, air, food, clothing, building materials etc. Basically everything that surrounds you and you use and put on yourself. It’s not that there are no totally safe/harmless alternatives LMFAO.

    We the elite, want to sell you vaccines that will make sure you wont live long enough to get pension and those born after the year 2000, the vaccine will make sure they don’t live beyond 4050 max. 😉

    We the demonic elite don’t need you unwashed demons anymore since we robotized almost all industries, you are useless eaters/breathers.

    Your demonic Godless gullible moronic normalcy bias/stockholm syndrome nature allowed us LEGALLY to do this to you. Thank you brain dead zombies.

    Oh, the poisons we add to your food, water, air helped too, to get what we want, again, thanks to you above mentioned nature. 😉

  • Dr. Berg thanx for all these great videos that are a lifestyle chenger. I wanted to ask you something. What could i eat on Keto if i were to do a long disance cycling. To be more clear, before i started Keto, and did long distance cycling, i used to eat a banana or protein bars for some energy. Can you suggest something on this issue. Thanx again.

  • Can anyone explain to me why white rice, when integral is healthier, right? I watched shots of strongmen, they eat rice with every meal, but white..I read that white has more calories and is more fat than integral..Can someone explain to me..

  • So…. I IF on a 20/4 schedule. I work out in fasted state at the end of my cycle. That leaves me four hours to eat. I normally eat right after my workout. Is this a problem?

  • Understood, but if we don’t need to eat before during and after a work out, when do we actually eat if we work out daily? Great content in your video, thanks a lot for all the knowledge.

  • What if someone trains in the evening?
    Shouldnt we take less food in night?
    What could you suggest for pre workout and post workout?
    @Jeremy Etheir.

  • Dr. Berg. I really can’t understand how long we are able to eat before and after workout. Everyone is asking even in your Russian Channel. Answer the question please❗️

  • I can vouch to this, I’ve been working out in a fasted state for a long time now. No problems in building muscle whatsoever. And I’m getting stronger too.

  • Use the code “YT20” to get 20% off ALL my workout guides on my website ��

  • Dr. Eric Berg, thank you so much for all your videos uploads I’ve learned so much from you I feel so much better physically and emotionally, God bless….

  • For a long time I believed everything this man said and did what he thought was better and healthier. I’ve gotten into “health” issues a few times over the years. Now I don’t just believe all he told and what I learned most is that every body is different and reacts slightly different and that you should listen to your own body when you do something and not just assume that all these so-called doctor says truth is for everyone. an example, I always had good cholesterol levels, even below average. According to this “doctor” Berg you could safely eat whole eggs up to 4-5 a day, according to him that did not increase cholesterol levels. After half a year, during my half yearly blood test at the doctor, I was told that my cholesterol levels were in the red, the bad cholesterol levels were unseen high. I haven’t eaten whole eggs since then, and a few months later my cholesterol in my blood had returned to normal. I am also not the only one who has had to deal with this. So pay attention and don’t just take everything for truth!

  • I feel more energetic before bed so i usually work out at 8 or 10 pm but i saw on internet that you shouldn’t workout before sleep so i switch up to mornings or evenings i tried fasted or after eating i just couldn’t do anything or half assit

  • Ah OK insulin post workout gh on empty stomach and so on
    We only need natural bodybuilders to get info from Cuz steroids can burn fat no matter what

  • Hey everyone, I’m a passionate Physiotherapist who’s interested in trying to better understand post-workout recovery, and I’ve put together some thoughts on how best to go about it. Hopefully, it helps those looking for better recovery!

  • THERE IT IS!!!!
    High Performance Athlete Training,,, IS THE EXCEPTION!!!
    NOT “the Average Person”!!!

    WHAT then IS proper Balance for a Natural Trainee????

  • Wont eating back calories I just burned from working out be counterproductive??? I’m trying to lose weight and body fat…mostly on my stomach and love handles…and you need to be in a caloric deficit to lose weight but if I’m eating back the calories i burned then how is that going to help me achieve my goal? I’m confused….that sounds like it would just make it harder to achieve my goal

  • I was sitting at home doing nothing just eating less, dropped 10 kilograms a month. I started working out, started eating before a workout and drinking a protein shake after the workout, lost 6 kilograms in just as many weeks. I repeat: I lost half the weight with exercise than doing nothing at home, during the same time period. After this I have absolutely no trouble believing that this information is correct from the first second to the last.

  • Anybody tested out the Custokebon Secrets (search on google)? I’ve heard several awesome things about this popular weight loss methods.

  • I’m the opposite.. I feel heavy when I eat before.. in high school I could never eat games or track meets.. etc. Any sport.. I tried it and I felt sluggish..

  • So no protien after your workout…. im a bodybuilder why are we the exception? Although not working out twice a day.

    Doesnt make sense.

  • Protein: 20g at least (40g would have the max effect)
    Carb: restore glycogen ( increase growth hormone, favorable for recovery)
    high GI carbs: potato, fruits
    20-30% daily carbs or 25-30g at least
    Fat; not much effect. delay digestion of carbs ( personal preference)
    If fasting before exercise: better have post meal asap.

  • Why is it so hard being human?? Other animals don’t have even give a moment’s thought about how to get energy, what to eat, etc.
    Their bodies know exactly what to do.

  • Anyone tried the Custokebon Secrets? I’ve heard some awesome things about it and my friend lost a lot of weight with Custokebon Secrets (do a search on google).

  • Thanks for breaking many myths. It’s helping me. Most videos by all seem to be focussing on overweight people. What about the right & under weight people.

  • Great video! I’ve been taking creatine with my pre/stim/pump and eaa during or post. Sometimes I get bad diareah. So when would you factor in creatine into this approach? Thank you for your help!

  • I’ve list 95 lbs 257 162. I still have a belly, but other than that I’m pretty lean. Should I focus on loosing the belly fat? Or should I start putting on muscle and hope it goes away as I get stronger?

  • Ahhh great! I managed to have this great video slip into my recommended videos thanks to the YouTube algorithm. Glad to be here guys!!!

  • Anyone know what is Custokebon Secrets about? I hear many individuals lost a lot of weight with Custokebon Secrets (search on google).

  • The only reason why I eat before i work out is because i see stars when i do a fasted work out and i feel like I’m going to pass out halfway through

  • Love Dr. Berg. Great advice for weight loss and lowering insolin. I used to always work out fasted and practice intermittent fasting. However, I never gained much muscle until I started to eat a pre and post workout meal. Once the fat is off you must eat more and more often to gain muscle. ��

  • I find 3 scrambled eggs half can of baked beans and protein yogurt the best combination and makes me feel great. Tried to have oats but it makes me extremely tired in the gym and can’t lift after eating that.

  • Sir, Clear about your concept, but have a query. Having low insulin before and after workout helps burning fat, agreed. But will it even lead to muscle loss as you use all the glycogen stored in the muscle?