The Very Best Pre and Publish-Workout Fuel

 

What to Eat Before & After a Workout

Video taken from the channel: Fit Tuber


 

Best Preand Post-Workout Meals to Fuel Your Sweat Session

Video taken from the channel: Bulletproof


 

Best Pre Workout Fuel and Post Workout Recovery

Video taken from the channel: Sarah Grace FreshFitnHealthy


 

Should You Have a Protein Shake Before or After Your Workout?

Video taken from the channel: Healthline


 

The Best Preand Post-Workout Foods

Video taken from the channel: The Doctors


 

10 Best Pre & Post Workout Meals / Snacks

Video taken from the channel: Joanna Soh Official


 

6 Natural Pre-Workout + Post-Workout Snacks Ideas!

Video taken from the channel: blogilates


 

Best Preand Post-Workout Meals to Fuel Your Sweat Session

Video taken from the channel: Bulletproof


 

Best Pre Workout Fuel and Post Workout Recovery

Video taken from the channel: Sarah Grace FreshFitnHealthy


 

Should You Have a Protein Shake Before or After Your Workout?

Video taken from the channel: Healthline


 

[2019 Science] What To Drink After a Workout ��️‍♂️

httpv://youtu.be/iswLSSY-jI?rel=0&modestbranding=1

Video taken from the channel: Thomas DeLauer


 

The Best Preand Post-Workout Foods

Video taken from the channel: The Doctors


 

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

Video taken from the channel: mountaindog1


 

6 Natural Pre-Workout + Post-Workout Snacks Ideas!

Video taken from the channel: blogilates


3 best post-workout meals. Your post-workout meal is just as important as your pre-workout one. This is the time to eat some high-quality carbs; they’ll replenish the muscle glycogen that you depleted during exercise, and you’ll have increased insulin sensitivity from the workout so your blood sugar won’t spike too much. You’ll also want more protein that your muscles can use for.

Your body’s ability to replenish muscle stores can decrease by up to 50 percent if you wait even two hours to pass before refuelling. Experts recommend a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates to be consumed within 30 minutes of your workout. Post-Workout: Replenish the hard-working muscles you worked with a carbohydrates, protein, and a little fat.

A parfait is perfect! Try a cup of plain nonfat Greek yogurt, one tablespoon of cacao seeds, and a sliced banana. Combination of Strength and Cardio. The best thing to eat is a light snack made up of healthy carbs and a moderate amount of fat about 45 to 60 minutes before exercise.

Keep pre-workout snacks around 100 to 300 calories and not full of too much fiber. The simple answer: protein and carbs. The more complicated answer involves a precise number of grams of protein and carbs timed before and after a workout so that you are properly fueled and properly recovering from a tough exercise session. If you know me you know that I am a self proclaimed diet culture dropout and I do not count my macros to the exact gram anymore, but I do.

Pre and post workout food/drinks can be used for both fuel and recovery. While it isn’t necessary to use either, pre workout fuel can help with endurance and boost performance. Post workout recovery options can help with muscle repair, reduce soreness, and improve recovery. For a long time, I didn’t use anything outside of a. Best pre-workout supplements may contain creatine, caffeine, citrulline, etc.

We’ve picked the best pre workout for: pump, cardio, men, women, weight loss. The best pre-workouts in 2020. GNC claims that this supplement will fuel your workout and support your recovery. They say it can be taken as a pre-workout or as a post-workout, too, so you’ve got more flexibility.

The super simple ingredients make this a great pre-workout supplement for beginners: there aren’t tons of things to become. Use food to fuel your workouts by trying Jason’s suggestions. Incorporate at least three servings of whole grains into your diet each day.

Find the daily calorie range that works for your health goals. Stock up on nutritious foods, and plan at least one preand post-workout snack or meal. Jan. 01, 2017.

Your body needs carbs to fuel your working muscles. Protein is there to help build and repair. Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout.

List of related literature:

As it is involved with the utilization offatty acids for energy in the muscle cell, it is believed that supplementation of carnitine would be muscle glycogen-sparing and reduce lactic acid production, thereby improving muscle function and endurance.

“Nutraceuticals in Veterinary Medicine” by Ramesh C. Gupta, Ajay Srivastava, Rajiv Lall
from Nutraceuticals in Veterinary Medicine
by Ramesh C. Gupta, Ajay Srivastava, Rajiv Lall
Springer International Publishing, 2019

So in the following discussion, we’re going to start with post-workout refueling first, followed by pre-workout snacks, and then take a look at good choices for supplying exogenous energy during workouts.

“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

Anabolic effects of leucine-rich whey protein, carbohydrate, and soy protein with and without beta-hydroxy-beta-methylbutyrate (HMB) during fasting-induced catabolism: A human randomized crossover trial.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

I always tell runners to address preworkout fueling on SOS workout days with particular focus because fuel depletion can compromise pace and performance.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

I’ve spent more than a decade taking and refining my supplement list, and I have found this formula best fuels my workouts, helps me recover quickly, and also happens to satisfy my taste buds.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

For example, carnosine and coenzyme Ql0 have antioxidant properties and taurine presents antioxidant activity and protects against exercise-induced muscle damage, but, under certain circumstances, creatine contributes to the formation of muscle mass (Purchas and others 2003).

“Handbook of Food Products Manufacturing, 2 Volume Set” by Y. H. Hui, Ramesh C. Chandan, Stephanie Clark, Nanna A. Cross, Joannie C. Dobbs, W. Jeffrey Hurst, Leo M. L. Nollet, Eyal Shimoni, Nirmal Sinha, Erika B. Smith, Somjit Surapat, Fidel Toldrá, Alan Titchenal
from Handbook of Food Products Manufacturing, 2 Volume Set
by Y. H. Hui, Ramesh C. Chandan, et. al.
Wiley, 2007

-Anabol Naturals MUSCLE OCTANE or AMINO NITRO MAX, BCAAs for ATP energy conversion -Glutamine, strong growth hormone release.

“Linda Page's Healthy Healing: A Guide to Self-healing for Everyone” by Linda G. Rector-Page
from Linda Page’s Healthy Healing: A Guide to Self-healing for Everyone
by Linda G. Rector-Page
Traditional Wisdom, 2000

Cribb and colleagues (2007) had participants resistance train for 11 weeks while consuming an isocaloric amount of creatine + carbohydrate, creatine + whey protein, whey protein only, or carbohydrate only.

“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

• BCAAs promote the use of fat for fuel while conserving glycogen.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

Similarly, chronic l-carnitine supplementation (1.36–2g day−1 taken twice daily for 12–24 weeks) reduced glyocgen utilisation by 55% [149] and increased energy expenditure and CPT1 enzymatic activity [150] during 30 min of low-moderate (50% VO2max) intensity exercise.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Alexia Lewis RD

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

[email protected]

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172 comments

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  • ‘whey’ protein is nothing but the leftover crap from the dairy milk processing. its THE GARBAGE. for years the industry was dumping it in landfill!!! because there was no use for it because its useless!! until the day came when some moron discovered a way to bullshit people to make money. today people apparently including so called ‘doctors’ actually believe its a quality protein source when it could not be farther from the truth. i hope least someone reads this and takes it in. whey is garbage its not good for you!!

  • I just had my first session with a trainer this morning!!! What did I ever do to deserve you, not-just-keto-guy?! I’m not keto, but I do pay attention to your content! Thank you!!

  • Hi, I checked out this guide and it helped me a lot to lose weight with science-based steps: https://mailchi.mp/949517f2a289/lose-weight-fast-free-pdf-copy

  • Hey Thomas, thanks for the useful information. I would like to know the form of 20-25gms protein post workout? Is consumption of whey protein shake okay or it has to be in the form of solid foods like eggs or any form of lean meat?

  • really? you guys are listening to people that dont workout? how bout listen to people with background experience who can prove what works…dont listen to this fake shit

  • Just ate pre work out meal
    Toast peanut butter banana and abit of smoothie
    Waoooo its just the best
    Let me go out outthe buddy…..
    Thanks dear

  • I been taking whey protein and it’s best to not use it if you’re not working out that day. I use it like 30min before my workout, because it digest pretty fast; though I don’t use it every time I workout only if I feel I haven’t consume much protein or if I need something quick to digest before hitting the gym. It just feels great for me to consume it pre workout, because you’re sure you have enough protein in you during your workouts and after the workout. It benefits even more, because it’s helping you recover faster. Hope this makes sense.

  • 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!

  • 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…

  • After workout you need fast sugars and decent protein. Avoid fat obvs… but quick carbs. However and realistically it’s total kcal and macro split over a day that technically matters when it comes to body comp

  • Sir how many meals should we have in day?
    Like I workout in the night. After working out can I combine my post workout meal and dinner together?

  • 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 eat black chana sprouts after workout (my workout session is of 30 min).

    But I eat Daal daily.

    Paneer sirf lunch me hi bantaa hai kbhi kabhi,

    Can’t have eggs, whey protein or low fat milk����

  • 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

  • Half a teaspoon of salt equates to 2 grams.

    Daily recommended value for salt is 1500mg or 1.5g.

    So what you’re saying is take more than the daily recommended value in one go.

    Meaning your daily sodium intake will be way up. Meaning water retention and potentially hypertension.

    Great advice

  • 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.

  • Before is fine, your fueling up your body before a hard workout… after just eat that’s simple.
    No need to get all technical about intake of food

  • Hi, sis! Do you believe in a “blood type diet”? Is it really work? I mean, when it says “you can’t drink coffee” and when you drink it, your fat will absolutely increase (?)
    Thank you ♥️

  • Fit tuber……can home workout be enough to get a good body posture and physique……i mean a not so bulk but quit good bodybuilding…….
    Plz bust this myth

  • 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.

  • protein after not before u will just end up burning the protein out if u taking before workout use protein to build muscle not for energy source…

  • really? you guys are listening to people that dont workout? how bout listen to people with background experience who can prove what works…dont listen to this fake shit

  • I can’t look for a video that’s in my situation but here’s my question

    If I take pre work out protein shake before my wrestling practice would that be good WHILE cutting weight, I’ll have to starve my self sometimes if I’m over my weight class

  • For my post-workout meal after fasting, I plan on eating 15 grams of buckwheat with 15 grams of blueberries, 1/4 tsp Himalayan salt, and a cup of quorn meatless pieces that have been coated in Ceylon cinnamon. Why quorn? Because mycoprotein: https://www.plantbasednews.org/lifestyle/quorn-vegan-protein-better-muscle-than-milk-protein

  • 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).

  • Your not lifetime natural bro. Nice info but please come clean like Steve cook has. #nattyverified you way too lean grainy dry ripped with a size which is 97% impossible naturally.

  • Bhai everything is good,but video is running faster. Little bit slower will help to note down. Whatever you are writing on screen it should be visible 4,5 second more.

  • You said in recent that we shouldn’t eat fruit after workout, you say that it’s better before the workout because the fructose will be in the bloodstream and since you’re working out the cells will take those fructose as source of energy, you also said that they are good to go in the morning when we wake up.
    Now you recommending us as a post workout. I don’t understand

  • Someone else has probably said, in amongst the 400 comments why are you over-complicating it? If you want a 1 to 1 ratio of glucose to fructose…. isn’t that just common table sugar??? So it just becomes a tablespoon of table sugar and a half teaspoon of good salt… in a glass of water. 
    Forget the bloomin’ rice cakes and other processed garbage.

  • Y’all should take it after workout cause it makes you bloated and puke if you take protein before workout, it’s like eating then swimming to pool rightafter.

  • This is terrible advice. Fructose doesn’t go to the muscles, it goes to the liver to be processed as a toxin. There, it acts similarly to alcohol and contributes to protein cross-linking, cirrhosis, fatty liver, VLDL, dyslipidemia, insulin resistance, and metabolic syndrome. You should only eat a few grams of fructose at a time at most (a small enough amount your liver can process efficiently), and with as little glucose as possible. A handful of berries might be okay, but don’t pair it with sucrose. Anyway, your muscles don’t need carbs to recover. They need protein. Just take some whey and/or casein.

  • Hey Cassey do you ever feel dehydrated from lemon water? weird question but I feel like sometimes I get a headache with too much lemon water.

  • Great video! Thank you for taking the time to make it! For my pre work our snack I’ve been eating 2 whole grain rice cakes with peanut butter and honey and 1 apple. Wanted so more ideas, and definitely got some inspiration!

  • Thomas PLEASE MAKE A VIDEO ABOUT BREAKFAST MEAL(NO KETO),keep it like that you’re great and you really know how to transfer the knowledge i really knew a lot of things with you thank you!!!

  • Working out on an empty stomach is actually healthy and helps you burn more fat, people always workout while fasting in ramadan usually an hour before their meal.

  • You know I workout in the morning I had a banana,an apple,few almonds and green tea just 1/2 an hour before workout.And I am watching this video to check that what I ate was appropriate or not and also to get some idea what to eat after this video since my workout is done now!

  • It goes gown so the juice can get into the drink through the holes. I waa the same when I first got that thingy majigg. I love this video though! So helpful thanks!

  • After my runs I usually do 4 eggs sunny side up with plenty of butter, whole avocado, and hummus in the hole of both avocado halves. Optional is sourkrout and veggies. Is this good or bad after a hard 2 hour run? I also season with pepper and garlic salt.

  • Greetings you fabulous Earthlings and Happy Sunday!!! ����I bring Keto friendly cookies to all you friendly Earthlings ��Don’t mind me, just cruising by:::::::::::::::::��

  • When should we eat sprouts then? I have gone through your video which was about how to eat sprouts, I tried them it is so easy to eat after the customisations? But when to eat sprouts you haven’t mentioned them here

  • I’m here eating junk food lol it’s okay but I need to lose weight I like you’re healthy snacks and drink I wanna try this for the first time everyday and btw this is the first time I watch you’re viedo and I’m a fan now and liking you’re editing and I like you’re receipe it makes me wanna lose weight while I’m lazy and lying up down in my bed lol hope you have a great day ��

  • Y’all should take it after workout cause it makes you bloated and puke if you take protein before workout, it’s like eating then swimming to pool rightafter.

  • Sir I am 47year/5.3/83weight knee me pain h hip /peet jada h Q. Question hai ki morning mein warm water ke kitni der bad fruit khana chahie aur uske kitni der ke bad workout karna chahie please please please tell me

  • Bro, U said don’t add curd and banana together.. But u added in spinach smoothie.. Please clear my doubt bro.. Love from Tamilnadu❤️

  • I really love your channel, you have excellent recommendations. I will join it with the best nutritional supplements https://ya.co.ve/wQ1 and everything ok. This set has brought me good results.

  • After workout you need fast sugars and decent protein. Avoid fat obvs… but quick carbs. However and realistically it’s total kcal and macro split over a day that technically matters when it comes to body comp

  • Cassey: Don’t tell celery I said that.
    Me: on floor laughing
    I love your positivity Cassey Ho! Your vids inspire me! I’d love a Part 2!!!

  • 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.

  • ‘whey’ protein is nothing but the leftover crap from the dairy milk processing. its THE GARBAGE. for years the industry was dumping it in landfill!!! because there was no use for it because its useless!! until the day came when some moron discovered a way to bullshit people to make money. today people apparently including so called ‘doctors’ actually believe its a quality protein source when it could not be farther from the truth. i hope least someone reads this and takes it in. whey is garbage its not good for you!!

  • 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.

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

  • These doctors clearly don’t know anything about nutrition. Whey protein? Really?!? Just FYI doctors casein is the protein found in dairy and it’s directly linked to promote cancer. That’s not an opinion, it’s scientific evidence. Dairy is disgusting. Go vegan.

  • Hey Cassey do you ever feel dehydrated from lemon water? weird question but I feel like sometimes I get a headache with too much lemon water.

  • THOMAS u need to hire some team to answer comments on ur videos man!!!
    Whats the point of giving informative videos and one not sure about some stuff and post a question and not get any answer ir months if not years.. people dont have time to wait that long nor do they keep the same interest they have right now if no one answer the questions!!! I´m 34 and i need to get answers now and not when im 40 or 50 like whats the point.

  • hi Thomas. thank you for the infomation.

    can i trouble you to advise what i should do if i fasting from 9pm the ngiht before, working out about 8am the next morning and breaking my fast at about 3-4pm that afternoon?

    normally, i would eat a regular sized green apple, and a high protein yogurt which contains about 20g protein and about 10g of carb. the yogurt has fruit in it but im not sure that there is much fractos in there.

    any advice would be very welcome

    thank you!

  • Hi. I am working out but I am eating more during the day. I am hungrier than ever. Any suggestions what to keep the hunger down…..

  • Dumb question, but I’m curious: When I splurge and have the occasional soda, does it absorb twice as fast since it has glucose and fructose in it? Just curious, as when I do have one it’s after I have eaten for the day and I sip it. 40g carbs in a can, so 20 mins to absorb it?

  • Alot of people on here have lost great amounts of weight because of your videos. Anyway to help us with the saggy skin? Lol thank you for all you do? ����

  • Which kind of protein do you reccomend taking post workout with your glucose, fructose and salt if you are following a keto and IF plan?

    I recall you being a fan of pea protein…

  • I’be been doing targeted keto, following your advice from your previous video, for 3 1/2 months now with great results. I have lost substantial body fat and gained significant muscle. I don’t want to be insulting but you suggest consuming refined straight fructose and that sounds like meathead advice. Why wouldn’t I consume something like a fresh whole peach for the fructose and get the added benefits of the nutrients from that whole food?

    Or, like I did today, eat a slice of fresh homemade blackberry pie with wild blackberries I picked which gives me about the right amount of glucose and fructose with the added benefit of tasting delicious unlike glugging down straight refined glucose? It just seems logical to me to pick the whole foods and get enjoyment + added nutrition while staying in the carb range you suggested.

  • It is great video.Also you can watch this video about workout �� https://youtu.be/r9VuEpzS5Tw. This video explain workout and Why You Shouldn’t Have Protein Right After Your Workout.

  • Video is very good useful but I request you to plz make in हिन्दी if possible to understand for me न other people also… �� �� �� Cheers bro… Good luck �� �� ��

  • @Fit Tuber sir, can we eat Two Banana with a gap of 20 mins then followed by a glass of milk and a gap of 20-30 mins then followed by a 30gms of simply roasted peanut?

  • 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!

  • ATTENTION: I HAVE THE ANSWER.

    IF YOU ARE WANTING TO BULK.

    YOU NEED TO EAT TONS OF CALORIES A DAY AND PROTEIN AND CARBS. I USUALLY EAT BREAKFAST WAIT 1 TO 2 HOURS BEFORE WORKOUT. AFTER WORKOUT I WAIT 1 TO 2 HOURS THEN DRINK MY SHAKE.
    THEN LATER I EAT LUNCH.

    LATER SNACK

    LATER DINNER

    SNACK
    YOU SHOULD ALWAYS WAIT 1 TO 2 HOURS BEFORE AND AFTER WORKOUT TO EAT

    IF U EAT. WAIT 1 TO 2 HRS. IF YOU WORKOUT. WAIT 1 TO 2 HRS TO EAT. I DO BOTH!!

    IF YOU WANT THE BEST OUT OF YOUR SHAKE.
    4TSP PEANUTBUTTER
    2 BANANA
    A CUP OF OATS
    A CUP OF ANY MILK OF YOUR CHOICE
    1 CUP OF WATER
    2 SCOOPS OF PROTEIN POWDER

  • Straight up. Just take it before for energy outlet and after workout for recovery. As everyone is different and needs to consume certain amount of protein each day to gain muscle or to just maintain weight.
    So, it can be consumed before and after just fine. Example, I require 127g of protein to gain muscle and I only consumed 45g before workout. So, I still need to consume more to fill up the days worth. So after is just fine.

  • 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

  • 1 hour Before is the best way to use any protein. Including casein.

    I tried for so many years and it always get better muscle gain.

  • Is there a way to workout how much glucose is in a rice cake? Ive watched the video and saw and want to try 20g of glucose, 10g of fructose and 1/4 teaspoon of salt, plus 20-30g of protein post workout. Just say the rice cake is 15g carbs of which 1g is sugar, how much glucose is that? I read somewhere half of sugar is glucose so it that 8g of glucose?

  • First time I have ever seen Thomas speak and wondered whether he had had a few beers or whatever lol. It is subtle and he could also just be tired but I felt a difference. Regardless, the info is fabulous as usual:)

  • U r ryt sir daily protein intake matters.I usually take post workouts.
    My question is If whey protein takes abt 2-3hrs to get absorbed shouldn’t we take it half or an hour before workout?
    Thanku

  • 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.

  • Try Tabata style exercise. Result show in a week! https://www.youtube.com/playlist?list=PLYtxbcvn5HmDnxeFnCikVe1JNQ2BEtAOX&fbclid=IwAR1VQUd5-FwbxtXV1KMuFz4KVDEq5T3r3rvLSldf_G5cy3PlK9DZiYtIgQE

  • Hi, I checked out this guide and it helped me a lot to lose weight with science-based steps: https://mailchi.mp/949517f2a289/lose-weight-fast-free-pdf-copy

  • But in your latest video you said you shouldn’t eat for hours after you work out. How can you do this post workout if you’re fasting? I’m calling BS

  • So confusing. Prior vids you said with absolute certainty not to eat carbs post workout. Now it’s ok? Just trying to do this the right way. ��

  • This is no good for me, Ive been on a keto diet (a few cheat meals) since 2012 and I had one rice cake post workout this morning, then 2 and in less than an hour I had eaten the whole pack of 34 rice cakes:(

  • Stop talking stupid about not working out on an empty stomach, how about you do your research because I run 7 miles every day on an empty stomach and I am shredded it’s called stop being a stupid ass and read a fucking book the body will burn off of your fat same thing with people that do intermitting fasting and they go work out so stop talking the bullshit

  • 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 take my protein shake 1hr before my workout, during that hour I stretch and loosen up muscles then I hit the gym, after my workout, i eat Whole Foods for protein source like eggs, natural PB/oatmeal for breakfast. And it has worked like a charm

  • Hi there, thanks for everything you are doing for us, if you can take just 5 minutes to answer me its will mean the world. fir, I’ve been watching your video and want to ask you a question cause I’m starting working out seriously and need just a little push from you so that I can do have the best result, I’m 6,4 inch and I weight 285 pounds, and all my weight is on my stomach and up. have no fat on my arm and legs, I m doing cardio and a little weight lifting 3 to 4 time a week since two weeks now, should I use complement or protein shake? I’m not eating anything apart from food, a lot of eggs, vegetable, chicken, meat and fruits, thanks again mate a hope to hear from you.

  • Your videos are extremely informative and on another level compared to some of the other stuff about fitness and nutrition on here. Keep them coming!!l

  • I can’t look for a video that’s in my situation but here’s my question

    If I take pre work out protein shake before my wrestling practice would that be good WHILE cutting weight, I’ll have to starve my self sometimes if I’m over my weight class

  • Cassey: Don’t tell celery I said that.
    Me: on floor laughing
    I love your positivity Cassey Ho! Your vids inspire me! I’d love a Part 2!!!

  • It goes gown so the juice can get into the drink through the holes. I waa the same when I first got that thingy majigg. I love this video though! So helpful thanks!

  • Can we Workout Empty Stomach or we need some sort of drink before workout or fruits?
    I am doing Intermittent Fasting and Do Workout in morning time so how do I manage my post workout meal or breakfast as I don’t eat till 10 am morning due to intermittent fasting..
    I am so confused Vivek Bhai Please Reply…you have inspired me so much to do exercises please reply…

  • 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.

  • 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!

  • so what about a styrofoam rice cake washed down by a post workout shake of sun warrior pea protein with the added fructose and salt?

  • I wish your format was more like here is a new tip you can do to lose fat rather than giving a bio lesson.

    Other than that I love the keto diet and lost over 50lbs with it and I learn a lot from you

    -Bio Grad

  • 1 hour Before is the best way to use any protein. Including casein.

    I tried for so many years and it always get better muscle gain.

  • Pls can you clear one thing? Some people say stop drinking milk at all if you are on the way to lose weight. How true is this? I’m a mom of twins and always on my toes. Started doing zumba and feel so exhausted and on top of that if no milk intake. Will it not cause osteoporosis?

  • 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

  • Right after I woke up in the morning, I do my workout without anything on my stomach��bcz if I drink my water with AC my tummy feel so bad������ I love morning workout….???

  • Hi, sis! Do you believe in a “blood type diet”? Is it really work? I mean, when it says “you can’t drink coffee” and when you drink it, your fat will absolutely increase (?)
    Thank you ♥️

  • I love that first smoothie! ��It looks soooo good. I love berries-all of them. Blueberries, raspberries, strawberries, even blackberries.�� YUM! I usually pack some fruit in my gym bag (apple), to keep my hanger at bay. Before I knew any better, I would pack a whole bell pepper and eat it (like an apple) for a pre-workout snack. ��
    I never thought of taking cut up vegetables with me. I love carrots more than celery too! ������
    Thanks for the pre and postworkout snack ideas! ��

  • Hi Vivek, I really like your videos.
    Btw, could you please tell me when and what kind of water (hot or cold or room temperature) should we drink after work out and how long after working out?

    Thank you in advance

  • I’ve been back to working out for three months now. I have been drinking a whey protein powder before my routine and am happy with the results so far. I have lost six pounds of fat and built back six pounds of muscle or so.
    But I also eat a full meal within a couple of hours after working out

  • if i am little skinny (not that much like 16% bodyfat) and eat calories deficit will i gain muscle with that post workout meal trick? i am eating like 1600 calories a day even less and i dont feel any anger so.. will i get bigger muscle and look bigger or i need to raise my calories? pls answer my question i really afraid i will lose lot of muscle

  • Sir i am vegetarian.
    I want to fit my loose belly muscles.
    I feel weakness after workout.
    Tell me some home made healthy recipes and shakes too

  • Hello Joanna, I have prepared this video on fitness at home during covid-19. I am sure your subscribers will love it. If you like it, please do share it, thanks https://www.youtube.com/watch?v=QMRjrtzsUy4&t=114s

  • Hey Thomas I have a question. Would it be alright to put almond butter on rice cake if doing keto? Or it’s not good because of the carbs and fat and would make you store it all.

  • Most gorgeous apple I’ve ever seen, not kidding!
    YES to lemon water in the morning!!!! I drink it cold or lukewarm and it always makes me feel good and gives me a brighter skin.

    Video Ideas: 1/ Quick, easy recipes on a budget (because some days you don’t want to spend hours in the kitchen)
    2/ Recipes with 5 ingredients (when your fridge is empty and didn’t have the time to do grocery shopping)
    3/ The making of a workout video!!! (I would looooove seeing the behind the scenes!)
    4/ A day in the life (maybe with the Blogilates headquarters?)
    5/ Tips to have a brighter skin (could include skincare products)
    And I’ll stop here because that’s quite a lot already!

  • 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 take my protein shake 1hr before my workout, during that hour I stretch and loosen up muscles then I hit the gym, after my workout, i eat Whole Foods for protein source like eggs, natural PB/oatmeal for breakfast. And it has worked like a charm

  • I’m here eating junk food lol it’s okay but I need to lose weight I like you’re healthy snacks and drink I wanna try this for the first time everyday and btw this is the first time I watch you’re viedo and I’m a fan now and liking you’re editing and I like you’re receipe it makes me wanna lose weight while I’m lazy and lying up down in my bed lol hope you have a great day ��

  • 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

  • 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.

  • It is great video.Also you can watch this video about workout �� https://youtu.be/r9VuEpzS5Tw. This video explain workout and Why You Shouldn’t Have Protein Right After Your Workout.

  • I’d love to see a day in the life video where Thomas is smokin weed and drinking, cussing listening to gangster rap, eating half a chocolate cake, sniffing lines peaking out his window with paranoia, talking about crazy out of this world stuff, poppin champagne while making it rain hundreds!!! LMAO!!!��

  • Hi Thomas…what are your thoughts on a 5×5 workout on Keto for fat loss and gaining muscle? Also, will HIIT cardio on off days be beneficial when following a 5×5 program?

  • the lemon water is good but be careful! it is better to drink it AFTER breakfast! I tried to drink lemon water before breakfast every morning and after a week I was getting really bad stomach burns throughout the day and realized later it was because of the acidity of the lemon on an empty stomach. so now I drink one glass of clear water before breakfast and then sometimes drink lemon water after during the day

  • Thank you, Cassey!! I’ve always hated the idea of pre workout drinks, and I can’t have them because it would make my heart race out of my chest. �� Would you be able to make a chart with suggestions for a sort of build-your-own pre and post workout snack in the future? ��

  • Hey Thomas!
    I am doing IF and i break my fast after training. Will casein protein in my post workout spike my insulin more/longer than whey does? Has it any negative effects on insulin while fasting?
    Greetings from Germany!

  • Thank you, Cassey!! I’ve always hated the idea of pre workout drinks, and I can’t have them because it would make my heart race out of my chest. �� Would you be able to make a chart with suggestions for a sort of build-your-own pre and post workout snack in the future? ��

  • 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.

  • So in another video starting i m fasting the night before, you worked out am and have another 6-10 hrs to go,so those days no protein or recovery carbs are needed?

  • THANK YOU!!! Omg I cannot believe how many BOUGHT OUT SHILLED muscle heads videos I had to click through to get this answer. They be like: “I’ll tell you the best times to take your protein powder…. righhhhht after I talk about my food delivery service-“ annnnnd I’m done with this channel/video ���� very thankful you gave the info clear and concise definitely deserves a thumbs up amigo. With love, from Texas

  • Straight up. Just take it before for energy outlet and after workout for recovery. As everyone is different and needs to consume certain amount of protein each day to gain muscle or to just maintain weight.
    So, it can be consumed before and after just fine. Example, I require 127g of protein to gain muscle and I only consumed 45g before workout. So, I still need to consume more to fill up the days worth. So after is just fine.

  • 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:)

  • I noticed on your another video which you saying fruit is better eating alone, not with food, but now you saying bread with banana,,

  • If I carb cycle on keto, taking 10g glucose, 10g of fruit, after a workout… would that count towards my daily carb allowance? Also, how hard do I have to actually work out before this is worth doing? HIIT only or also cardio? Thanks.

  • I am confused, as a morning trainer I eat Salmon and consume omega 3’s in the morning PWO. Shall I have this shake straight away and then my salmon or is it too risky?

  • I love that first smoothie! ��It looks soooo good. I love berries-all of them. Blueberries, raspberries, strawberries, even blackberries.�� YUM! I usually pack some fruit in my gym bag (apple), to keep my hanger at bay. Before I knew any better, I would pack a whole bell pepper and eat it (like an apple) for a pre-workout snack. ��
    I never thought of taking cut up vegetables with me. I love carrots more than celery too! ������
    Thanks for the pre and postworkout snack ideas! ��

  • Hey. I love your channel. I was wondering if there was a good peanut butter substitute for people with a nut allergy. I love these recipes and want to find a good substitute for them.

  • I used to workout in the morning. Now I am having oats+paneer+low fat milk before 2 hours of my workout and 1 banana before 20 mins of my workout. Post workout I consume Whey protein with peanut butter.. After consuming protein shake will have protein and simple carbs 30 mins post.. Is this looks good or I have to adjust something. Please help. Thanks in advance..

  • Greetings!

    I am a students from APEC Schools Bayanan together with my group mates, We are tasked to make a website
    that is connected to Dietitians and chefs like meal plans, healthy diet and many more. This video will be very useful for our
    task, We wanted to ask permission if we could possibly include this video to our website for additional information.
    We can assure you that this will only be used for educational purposes and we will surely put your credits on it.

    Thank you for your kind consideration,

    Respectfully,

    Daphne Francisco
    APEC Student

  • Brother, the first thing that people who do not understand English is not even to watch your video, so the video is made in Hindi so that everyone understands, you are in India.

  • 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?

  • I work from 7-7 with the availability to work out before or after. I’ve heard you talk about the benefits of prolonging the fast after training for a few hours, but would 12-12.5 hours after lifting be too long before I should break my fast? Should I maybe do cardio in the morning and lift after work before breaking my fast? Advice would be appreciated.

  • This is a good video. well broken down in a manner that is easier to register.
    For a second I thought there was not going to be a mention about protein but glad that was covered in the Final End.

  • You are my favorite youtuber hands down. So very informative and down to earth. You have me moving my body and wanting to. I love your recipes and workout videos, they are truly changing my life. Thank you for what you do, you’re making a difference in the lives of so many people.

  • Shame on u. U r literally using science to promote for whoever pays you on the expense of people health. U r just ruining and kicking ppl out of ketosis with a double whammy effect. Glucose plus fructose.

  • Hi! So I have a problem… I’m kind of addicted to coke, I know, not cool….anyway I was wondering if I can drink coke zero VERY but VEEERY occassionally while I’m in ketosis? It’s supposed that coke zero doesn’t boost the insuline. Is this true? Pleaseee help! I’ll drink it only on my cheat meal ��

  • just started my jouney… (channel could use some love) was looking for something for a recovery drink what do you think about beachbody recovery or the vegan recovery option??

  • Most gorgeous apple I’ve ever seen, not kidding!
    YES to lemon water in the morning!!!! I drink it cold or lukewarm and it always makes me feel good and gives me a brighter skin.

    Video Ideas: 1/ Quick, easy recipes on a budget (because some days you don’t want to spend hours in the kitchen)
    2/ Recipes with 5 ingredients (when your fridge is empty and didn’t have the time to do grocery shopping)
    3/ The making of a workout video!!! (I would looooove seeing the behind the scenes!)
    4/ A day in the life (maybe with the Blogilates headquarters?)
    5/ Tips to have a brighter skin (could include skincare products)
    And I’ll stop here because that’s quite a lot already!

  • I prefer to have it after a workout because I feel like I will eat anything and everything. Keen to hear your thoughts on having a protein shake when you haven’t exercised?

  • if we are building muscle, doing keto, where’s the protein post workout? can I still do this combination with protein and gain muscle and lose fat?

  • the lemon water is good but be careful! it is better to drink it AFTER breakfast! I tried to drink lemon water before breakfast every morning and after a week I was getting really bad stomach burns throughout the day and realized later it was because of the acidity of the lemon on an empty stomach. so now I drink one glass of clear water before breakfast and then sometimes drink lemon water after during the day

  • @thomas delauer I do weights training 6 times a week on a Omad!! Can I take my protein shake alone during the day before my eating window…as you know protein absorption is about 25g after a workout as I want to space out my protein shake intake for better absorption….so that I hit the required protein requirement for muscle maintenance and growth???

  • protein after not before u will just end up burning the protein out if u taking before workout use protein to build muscle not for energy source…

  • Wow thank you so much!! after watching so many videos with different views, my head was about to explode! And there you go in less than 3 minutes, a very simple answer: it doesn’t really matter when you consume your proteins. as long as you’re training hard and consuming enough proteins, you’re all good!

  • Hahahaha she said nuts help u from droping ur insulin level.. Don’t u know that your metabolism still is decreased as long as your insulin level is high ��

  • When is the best time to eat the worst foods?
    I love me a full fryup, hash browns, bacon fried eggs, black pudding, white bread toast etc.. If there was a time be it on “cheat day” or otherwise, to work into my training to get the most from it whens the best time to actually use that level of carbs with fats, calories etc to use to my benefit?

    Would make a great video, I think…

  • 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?

  • Can you make a video on how to incorporate more veggies throughout the day? You are great and I love to see your smile (and your cute outfits ��)!

  • These doctors clearly don’t know anything about nutrition. Whey protein? Really?!? Just FYI doctors casein is the protein found in dairy and it’s directly linked to promote cancer. That’s not an opinion, it’s scientific evidence. Dairy is disgusting. Go vegan.

  • I been taking whey protein and it’s best to not use it if you’re not working out that day. I use it like 30min before my workout, because it digest pretty fast; though I don’t use it every time I workout only if I feel I haven’t consume much protein or if I need something quick to digest before hitting the gym. It just feels great for me to consume it pre workout, because you’re sure you have enough protein in you during your workouts and after the workout. It benefits even more, because it’s helping you recover faster. Hope this makes sense.

  • why only egg whites? The yolk contains only 2-3g of fat which is further is good cholesterol and does not increase body cholesterol and it also contains multivitamins and antioxidants which is very good for the body. plz, reply.

  • 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.

  • I prefer to have it after a workout because I feel like I will eat anything and everything. Keen to hear your thoughts on having a protein shake when you haven’t exercised?

  • 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.

  • THANK YOU!!! Omg I cannot believe how many BOUGHT OUT SHILLED muscle heads videos I had to click through to get this answer. They be like: “I’ll tell you the best times to take your protein powder…. righhhhht after I talk about my food delivery service-“ annnnnd I’m done with this channel/video ���� very thankful you gave the info clear and concise definitely deserves a thumbs up amigo. With love, from Texas

  • Before is fine, your fueling up your body before a hard workout… after just eat that’s simple.
    No need to get all technical about intake of food

  • 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

  • ATTENTION: I HAVE THE ANSWER.

    IF YOU ARE WANTING TO BULK.

    YOU NEED TO EAT TONS OF CALORIES A DAY AND PROTEIN AND CARBS. I USUALLY EAT BREAKFAST WAIT 1 TO 2 HOURS BEFORE WORKOUT. AFTER WORKOUT I WAIT 1 TO 2 HOURS THEN DRINK MY SHAKE.
    THEN LATER I EAT LUNCH.

    LATER SNACK

    LATER DINNER

    SNACK
    YOU SHOULD ALWAYS WAIT 1 TO 2 HOURS BEFORE AND AFTER WORKOUT TO EAT

    IF U EAT. WAIT 1 TO 2 HRS. IF YOU WORKOUT. WAIT 1 TO 2 HRS TO EAT. I DO BOTH!!

    IF YOU WANT THE BEST OUT OF YOUR SHAKE.
    4TSP PEANUTBUTTER
    2 BANANA
    A CUP OF OATS
    A CUP OF ANY MILK OF YOUR CHOICE
    1 CUP OF WATER
    2 SCOOPS OF PROTEIN POWDER

  • 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!

  • Hey. I love your channel. I was wondering if there was a good peanut butter substitute for people with a nut allergy. I love these recipes and want to find a good substitute for them.

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

  • I’ve been back to working out for three months now. I have been drinking a whey protein powder before my routine and am happy with the results so far. I have lost six pounds of fat and built back six pounds of muscle or so.
    But I also eat a full meal within a couple of hours after working out

  • Wow thank you so much!! after watching so many videos with different views, my head was about to explode! And there you go in less than 3 minutes, a very simple answer: it doesn’t really matter when you consume your proteins. as long as you’re training hard and consuming enough proteins, you’re all good!

  • Jsoh! U’re A Life saver..Simply Loving all Your Tips..Ontill u mentioned it, i was thinking as a woman my Iso sensation 93 was not Good..Well now i’ll keep it up..Thanks For your time/ Tips

  • U r ryt sir daily protein intake matters.I usually take post workouts.
    My question is If whey protein takes abt 2-3hrs to get absorbed shouldn’t we take it half or an hour before workout?
    Thanku

  • I’m so confused in other videos they say avoid wheat and also beans and lentils even protein bars thought whole grains are healthy to eat when trying to lose weight what the hek

  • You mentioned in one of your videos that in Ayurveda, banana and milk combination doesn’t go well. And here you have recommended this shake for pre workout?

  • 1st time watch your video and glad to say that I got cleared about the pre and post workout meals,but I request you to clarify my idea about daily meals that should be taken for me.
    My age is 29 and my waight is 65.
    Plz sir….

  • I respect your science videos and love that you combine science, diet and workout. However, there are some major problems with the studies you use to deduce your thesis.

    Study 1
    The cyclist did not have the same amount of carbohydrates. It was either 1.2 g/min glucose or 1.2 g/min glucose and 1.2 g/min fructose. You can’t really say if the difference in metabolism is due to the difference in the total amount of carbohydrate given or the composition.
    AND
    The study does NOT state that the composition of glucose and fructose is the cause of faster metabolism. They just state that: The results demonstrate that when a mixture of glucose and fructose is ingested at high rates (2.4 g/min) during 150 min of cycling exercise, exogenous CHO oxidation rates reach peak values of approximately 1.75 g/min.
    They do not even compare them in the abstract, because they can’t due to study design.

    Study 2
    They only change the composition, and not the total amount which is great. However, there is only eight male trained cyclist which either gets placebo, glucose or a 2:1 glucose to fructose ratio drink and the improvement is mere 8% which is the same as nothing with such a small sample. When you do that kind of study you have to test the subjects multiple times with crossover and compare them to themselves and look at that improvement, not compared to others.

    The studies are poorly designed and their results can not really be used to anything. They do not mention anything about post, only during training. It would make more sense to say that it was a Homemade DURING Workout Trick not POST Workout Trick.
    And another thing, fructose is linked to non-alcohol fatty liver disease, due to its metabolism in the liver which can be compared to that of alcohol. I do not think that it is wise to recommend fructose as a supplement in high doses, there is simply not enough research behind it.

  • Can you make a video on how to incorporate more veggies throughout the day? You are great and I love to see your smile (and your cute outfits ��)!

  • If I have a pre and post work out, can I still have a breakfast? I’m 22, mesomorph, who is trying to lose belly/ body fat and gain lean muscle. Thanks:)

  • GREG DOUCETTE HAS DEBUNKED YOU and call you out on your BS in your lies finally I was going to think that no one will if anybody watches video from Greg DOUCETTE your credibility will go to shit
    .no more reading stupid things on teleprompter do not make any fucking sense stop talking nonsense and spreading lies and misinformation

  • 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!!!

  • 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

  • this is the first time i watched your video and i love how u simplified the entire video with simple foods. very genuine!! thanks..