When you should Eat Your Pre-Workout Meal



Video taken from the channel: BIG MOE BODYBUILDING



Video taken from the channel: Live Lean TV


Pre-workout nutrition

Video taken from the channel: MassGeneralHospital


Optimal Time to Eat Preworkout | Tiger Fitness

Video taken from the channel: Tiger Fitness


Jay Cutler: What To Eat Pre & Post Workout

Video taken from the channel: Muscle & Strength


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

Video taken from the channel: mountaindog1


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

Video taken from the channel: Dr. Eric Berg DC

Meals (2 to 3 hours before) If you have the time window to eat a full meal before you workout, this is a great opportunity to load up on quality options. Meals should include a mixed balance of lean protein, starchy carbs and a moderate amounts of fat to promote longer digestion, and sustained energy. Some great meal examples includ. Tip #1: Timing is key. It’s generally a good idea to eat something before a workout, particularly if you tend to feel lightheaded or lethargic when you don’t eat enough throughout the day.

If this sounds like you, I definitely recommend making time for a pre-workout snack. It’s best to eat an hour before your workout. Start your transformation today Get Your Meal Plan Fuel your fitness: What and when to eat before exercise To get the most of your workout, try to eat a meal with all macros (carbs, protein and fat) 2 to 4 hours before you exercise.

Key Point: It’s recommended that you eat 1-2 hours before your workout. If you must eat nearer than that, consider liquid carbs and protein as an alternative to an actual meal. Our top 3 pre-workout meals There’s an argument that your pre-workout meals might differ based on the activity you’re taking part in. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play.

Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your. The Top 10 Best Pre Workout Foods—What to Eat 30 minutes Before Workout. 1. Banana. Basically, an energy bar in a fruit. Bananas are not only high in vitality-providing carbohydrates but are also packed full of 2. Whey Protein Isolate.

3. Fruit. The meal should be eaten an hour before to allow you time to digest—any food left churning in your stomach can cause blood to be diverted from the muscles you’re training, harming your workout. If you are able to eat your pre-workout meal two to three hours before your workout you will be able to eat foods that provide all three macronutrients.

A few good choices include: Poached or scrambled eggs on wholemeal toast Grilled chicken breast with brown rice accompanied by vegetables that have been roasted with a drizzle of olive oil. Any meal before your workouts should be consumed 45 to 60 minutes before training so that your body has adequate time to digest the food, according to guidelines from Rutgers University 1 ⭐ ⭐ This is a verified and trusted source Rutgers Fitness: Healthy Weight Gain Guidelines. Eating the right foods before a workout makes all the difference. The idea of pre-workout nutrition is to give your body what it needs to perform at maximum intensity, and prepare your muscles for growth.

A pre-workout meal should increase glycogen levels in.

List of related literature:

For instance, you can consume 1.5 g of carbohydrate per kilogram of body weight when your final pre-workout meal is 3 hours before your ride, but you want to be closer to 1 g/kg if you’re going to train 2 hours after your last significant meal (for a 170-pound athlete, that’s about 2.5 ounces).

“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

A pre-workout meal should be designed to give the body just enough energy to initiate the workout.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Therefore, give yourself 45 to 60 minutes to digest the complex carbohydrate drink before beginning your workout.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

You want carbohydrates to provide the majority of the fuel for your workouts, so if you’re someone who works out later in the day, just make sure that lunch contained some sort of healthy carbs. and I definitely try to eat as soon after a workout as possible—within 30 minutes.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

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

Timing for any preworkout meal or snack is highly individualized based on what you can tolerate.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Try to eat a meal or snack that features low­glycemic carbohydrates, is low in fat, and contains a moderate amount of protein two to four hours before a workout or event in order to keep your system well fueled.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

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,

Eating 200 to 400 calories primarily from a moderate-glycemic-index, carbohydrate-rich food (for example, fruit or oatmeal) two hours before the workout would be perfect, but that often isn’t possible.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Top off this meal an hour before exercise with an easily digested item providing 50 to 75 grams of carbohydrates, such as an energy bar and a banana, and consume plenty of fluids.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

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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  • 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 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.

  • 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. 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❗️

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

  • 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.

  • 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”

  • 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!

  • 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!

  • 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.

  • 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.

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

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

  • 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.

  • 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:)

  • 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?

  • 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

  • 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

  • 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 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.

  • 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.

  • 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

  • ooh a contest! Did you say the name of the new program is called LL Weigh course? I am sooo excited! Going to write up and then record my vid and send your way!

    I am going to give that flax seed pudding a try. Never heard of such a thing and sounds interesting.

  • I’m all about that local honey too, I literally buy honey from the next street over from people my dad use to work for keeping bees….

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

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

  • 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.

  • 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?

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

  • 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.

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

    Doesnt make sense.

  • 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

  • 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.

  • 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

  • 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.

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

  • 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.

  • Hi! i’m not sure if you guys already have a vid up like this but could you please do one on what actually happens to your body when working out? and what to eat before/after the workout, depending on your goals, to help you reach those goals? (i.e build muscle, lose fat, maintenance)

  • can someone help? i sleep around 7 hours and i eat a healthy diet but i cant have the energy to workout for some reason i try to get some caffiene from tea but still no energy and i feel tired and sleepy all the time im 18 btw

  • 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.

  • 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 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?

  • 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

  • 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

  • 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

  • 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.

  • 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).

  • Great timing with this video. Im a little confused though as i understood to have low fats around workouts ie before and after. Before because they may make you feel more lethargic just before your workout and after so they dont slow down the absorption of the protein? Also on the odd day when i go to the gym straight from work (finish 1pm and be at gym for 1.30) I always thought a snack like an apple with my BCAAs was the best option but from the video maybe the fast acting apple isnt the right thing? (I would have had my PFF at 8am) What should i go for instead along with my BCAAs? Thank s Brad

  • 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.

  • 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.

  • Marc how do you feel about a good amount of red/dark meat in your diet? I rarely see you eating steaks. I’d love to see what happens if you mix it into your macros here and there, from experience it really keeps me full and recovery from workouts skyrockets.

  • 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?

  • 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

  • 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’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…

  • 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 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…

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

  • 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.

  • 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 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.

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

  • 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?

  • 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

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

  • 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

  • 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?

  • So the entire video is for pre-workout means if the goal is muscle gain, right? & for weight loss you suggest to go empty stomach? So is it healthy to do weight training empty stomach in the morning itself? Empty stomach means nothing at all ( Time bar is 5AM-6AM)
    Kindly clarify!

  • 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.

  • 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.

  • 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.

  • 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.

  • 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! https://yourwellnessnerd.com/optimize-post-workout-recovery/

  • 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 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 wake up at 4 am and drink coffee then hit the gym. I was reading online to eat something before. So, i ate peanut butter and toast and honestly i just felt out of it. Then the twins said to drink milk. So, ill just try milk in my coffee to see if thats better.

  • 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….

  • 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.

  • 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.

  • 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

  • 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!

  • 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

  • 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.

  • 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?

  • 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

  • Should be ingesting coconut oil, the fat in the oil is 92% saturated fat, not even good a fatty acid and it’s extremely terrible for you, especially your LDL cholesterol levels. South east Asian and polynesians use a lot of coconut oil and coconut milk in their cooking and diet and it’s attributed to the high increase in the populations suffering from heart disease and strokes. My fiance’s father was Indonesian and used to love coconut oil and swear by it and cook soups and stews with coconut milk all the time and it lead to clogged arterties and suffering a fatal stroke. Also in Indonesia heart disease and strokes are extremly common (a lot of other factors come into play as well, but since a lot of food uses coconut oil and coconut milk, its a main factor for the cholestral intake, even from dishes that you would think and be under the impression of being relevtely healthy, like Soto Betawi for example).

    I would skip the coconut oil my man, unless you are using to whiten your teeth (as a toothpaste mixture or oil pulling) or trying to make your hair nice and healthy, that is what it’s best suited for and actually has positives towards.

  • Here are the links to the pre-workout meals to fuel your early morning workouts:
    Protein Flax Pudding: https://youtu.be/K-gtBxFPLU4?t=5m31s
    Meat and nuts breakfast: https://www.youtube.com/watch?v=QU6F4p1Q_vQ
    Mexican style eggs: https://www.youtube.com/watch?v=OlSX3PBMqas
    Iced protein coffee: https://www.youtube.com/watch?v=1MNoHA5VF5g
    Superfood smoothie: https://www.youtube.com/watch?v=Zpu2YGLX7os
    Paleo cereal: https://www.youtube.com/watch?v=xI4XpxMl-sE
    Coconut oil coffee: https://www.youtube.com/watch?v=Gfxf0SDAvw0

  • Hi Brad and Jess, I have a question! I have always been curious about those Portion Control Containers Ie. ( https://goo.gl/Vcqkdg).
    Do you think these is affective and help in eating enough?
    I know counting calorie in take is important and finding the right macro split (I was following that) but just wondered if this is just as good.
    I am not sure if you talked about this in the past if so can you (or anyone) please link me to it:)
    Also I miss your motivational and Ask Live Lean TV series!!
    I hope you guys bring it back!!

  • 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. ��

  • 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?

  • 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 really love running, but I’m starting get runners knee again. This happens when Im not cross training. Can you guys post a short runner specific strength training circuit or recommend workouts for runners to add on at the end of short runs or on rest days?