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