What’s the Best Publish Workout Meal Carb to Protein Ratio


Post Workout Carb:Protein Ratio

Video taken from the channel: GiNutrition


Carbs or Protein for Pre & Post Workout With Lee Labrada

Video taken from the channel: Labrada Nutrition


Jay Cutler: What To Eat Pre & Post Workout

Video taken from the channel: Muscle & Strength


The Post-Workout Anabolic Window (MYTH BUSTED with Science)

Video taken from the channel: Jeff Nippard


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

Video taken from the channel: Jeremy Ethier



Video taken from the channel: Paul Chek


Why YOU Should Take Post-Workout Carbs

Video taken from the channel: Tiger Fitness

Why a Post-Workout 3:1 Carb to Protein Ratio? 3:1 Carb/Protein Ratio Improves Nutrient Absorption and Muscle Protein Synthesis Multiple studies support the effectiveness of a 3:1 carbohydrate (CHO) to protein (PRO) ratio. One study found consuming 20-25g of essential amino acids 1 to 3 hours post workout, preferably via whey protein, alongside 60-75g carbohydrates will ensure.

Consuming a ratio of 3:1 (carbs to protein) is a practical way to achieve this. The Timing of Your Post-Workout Meal Matters Your body’s ability to rebuild glycogen and protein is enhanced after. Even if you aren’t hungry immediately after exercise, this is one of the best times to eat.

A post-workout snack isn’t necessary after a mild session, such as a walk around the block, but if you are hitting the weights with gusto or boosting your heart rate into a work zone for an hour or longer, a small snack or meal with a 3:1 or 4:1 ratio of carbs to protein is in order. The optimal carbohydrate-to-protein ratio for this post workout nutrition is 3:1 (3 grams of carbohydrate for every 1 gram of protein). Research shows this carbohydrate-protein combination consumed within 30 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. Post-Workout After a hard workout, you need to fuel with a ratio of about 1 to 3 or 1 to 4 of protein to carbohydrates. Immediately after exercise, your muscles are primed to use the amino acids in.

Whey is perhaps the best after-training protein because it is the quickest and most readily digestible protein available. Many companies have specific “gainer” protein blends with the ideal ratio of carbs and protein. A good ratio is 2:1 carbs-to-protein when gaining weight, and 1:1 or lower when cutting fat. On top of at least 8 ounces of water or coconut water, choose a small meal with a combination of protein and carbohydrates.

According to the Academy of Nutrition and Dietetics, a. With intense workouts/training, start by ingesting 30 grams of carbohydrate and 15 grams of protein (in 500 ml water) per hour of workout time. You can sip this during the workout or consume it immediately after. Protein should be in a ratio of 2 to 1, so if you have a lean body mass of 170 lb, this would mean 42 grams of carbs and 21 grams of protein if you are cutting, and 85 grams of carbs and 43 grams of protein if you are in a mass gaining cycle. Most people following a standard diet will consume the FDA-recommended daily values, which are 65 grams of fat, 50 grams of protein and 300 grams of carbohydrates per day.

Within some of these macronutrients are more specific nutrients. Carbohydrates consist of sugars, sugar alcohols, starches, soluble fiber and insoluble fiber.

List of related literature:

Protein, particularly sources that are rich in the branched-chain amino acids (leucine, isoleucine, and valine), should be taken in at a carb-to-protein ratio of about 4:1 or 5:1 over the 30-minute recovery period.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Consuming this even protein distribution with 30g of protein at each meal stimulates 24-h muscle protein synthesis more effectively than an uneven protein distribution (Mamerow et al., 2014).

“Advances in Food and Nutrition Research” by Fidel Toldra
from Advances in Food and Nutrition Research
by Fidel Toldra
Elsevier Science & Technology, 2020

An optimal post-workout meal aimed to potentiate exercise benefits could include 1.2–1.5 g/kg of high-glycemic load carbohydrates with 50–150 mg/kg of EAA or 115–300 mg/kg highquality whey protein [64].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Prepare a shake (mixed with water or milk) that provides a blend of 40 to 80 grams of carbohydrates and at least 40 grams of whey and casein protein.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Whereas a carbohydrate/protein mixture containing more carbohydrate relative to protein (such as 3 to 4 grams of carbohydrate to 1 gram of protein) is ideal to turn on the anabolic machinery, supplementation during the Rapid Segment can rely on a much lower carbohydrate to protein ratio.

“Nutrient Timing: The Future of Sports Nutrition” by John Ivy, Robert Portman
from Nutrient Timing: The Future of Sports Nutrition
by John Ivy, Robert Portman
Basic Health Publications, 2004

The study at the University of Texas used a 4:1 ratio of carbs to protein.

“User's Guide to Nutritional Supplements” by Jack Challem
from User’s Guide to Nutritional Supplements
by Jack Challem
Basic Health Publications, Incorporated, 2003

Volek and coworkers [72] investigated the effects of whey, soy, and carbohydrate supplementation (1.4 vs. 1.1 grams/kg/day) during 9-monhts of periodized resistance training.

“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

1.5 grams of protein per pound of bodyweight with an even split of carbs and mostly unsaturated fats for the remaining calories.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

You can make your own by mixing 40 grams of whey protein, which is absorbed quickly, and 60 grams of simple carbohydrate in powder form.

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

This suggested ratio of 6 grams of amino acids to 35 grams of carbohydrates is the same as mentioned previously regarding preactivity protein and carbohydrate ingestion.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

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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  • If you haven’t made a comment on this before. But can you make a video on how long you have to burn certain calories before it stores as fat please ����

  • Hey Paul, and anyone reading. Would cashews be a good post work out “snack”? I often carry around a bag of organic cashews and they’re the first thing that comes to mind when i think about what i could eat or drink straight after a gym session. Would they be appropriate, or should i pack an extra fruit or something?

  • I know, what is the difference between fructose and glucose from gatorade and the same sugars from fruit? Sure you don’t get the photochemicals antioxidants etc… but sugar is sugar for the same reason water is water.

  • Eat whole foods and work out daily. All this other crap is just to have something to talk about and try and make money off YouTube.

  • I have seen diets from bodybuilders and guys like the Rock that eat high carb foods after a weight training workout. So what he is saying makes sense.

  • I crave kefir with fresh fruit after a work out. And I make this gnarly coconut butter mix with cocao powder a bit of honey, stevia and extra coconut oil, in addition to the meat of the coconut. Pretty yum if you ask me..

  • 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.

  • Lets be honest, the 1 hour anabolic window has been massively pushed by supplement companies to sell more protein, if they can create this illusion that you only have an hour after a workout to get your protein in, what are you gonna do? A. cook a balanced meal with a decent serving of protein which could take up a large chunk of that “window”, or B. slam a fucking shake bro YEAAAAAAAAAAA, it’s all a load of bullshit.

  • i have found that for me the best post workout meal or snack to replenish energy is to drink a home made green smoothie and after take a good amount of good fat (rice brand oil, olive oil or nuts) & quality carb like germinated bread or oats! after that you if you need more protein in your body you can take a protein shake or eggs..

  • Dr. Stacy Sims has discussed more need for women in particular to still have post workout protein at 30 minutes. Can you share studies for women specifically per chance??

  • Hello there, have you considered “MuscLeader” (just search Google)? On their website you will find a smart free video showing the right way to grow noticeable muscle mass easily whilst burning excess fat simultaneously. Chris and plenty other guys experienced positive results using this approach. Hopefully it works for you as well.

  • Jeff, what is your opinion on kcal intake. Me, being through all kinds of diets in my life, knowing something about life, and live to tell (having had anorexia nervosa) i found my way with which i am comfortable with. That is, that i have the majority of my kcal at night. From 3000kcal a day, i have around 2000kcal at night and before bed time. Apart from not gaining (ups…still battling that carbofobia) i am shradded and i do make some progress at the gym.
    So, what is your opinion? I was looking if i could find any video about that on your page, but i could not. Did you talked about that?

  • 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

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

  • 6-7 meals? you’re misinformed my friend. eating small meals as no effect on anything 3 meals is the same thing common myth that is dying

  • Whey may be not reaching your muscles in 20 minutes but much faster than egg or meat.
    After workout our body is completely depleted, glycogen, glutamin, dehydration etc..whatever it is.
    Some bros says it’s fat burning zone…but it’s not just ur fat only loose any all muscle survive…we loose both.

    So as soon as if we eat
    Atleast we can preserve se muscle. If we eat carbs it will not use as aminos to repair muscle, so obviously protein asap.
    “����And it doesn’t matter if u take immediate or later..the overall 48 hours of protein intake matters”����
    Then this whey also included in that 48 hours..
    Next… It’s not the immediate whey that build or repair muscle..it’s last 48 hours of protein intake that already absorbed by body doing that job..
    Then think it is ur yesterday’s
    Post Shaked worked and today’s shake will work tomorrow… So are we loosing anything??

  • well explained, I like the fact once again the details you give out are the ones left out by other trainers, nutritionist, etc…., I was once told the professional bodybuilders never give out there secrets bc they fear it will be used against them by the young guns coming up but thank you for sharing your wide range of knowledge, keep feeding us more….like they say knowledge is power!!

  • Finally someone explaining nutrition without having to sound like a scientist and actually making everything understandable, great video

  • green smoothies (fruit and leafy greens) is the best workout food! raw food, with live enzymes are the best for post workout, helps muscles recover faster.

  • heyyy Paul Chek =D question…
    I’m currently in weight lifting class, and im 15 1/2, a rough summery of our plan, is to run and or sprint a distance of about 2 miles, THEN either do hills, or head straight to lifting weights.. From there its an alternate of Upper or lower workouts, each day is different.. anyways, i was wondering HOW i should be eating.. eat 30 mins b4 our workout? 1hr? and how can i eat enough AFTER the workouts? are there some snacks that will fufill my bodys need? =D thnx!

  • @MormonManUtah Why did the chicken cross the road? I don’t know but if you don’t laugh I’m going to squish your head like a walnut!

    We aren’t Chimpanzee’s. Nice bro-science though.

  • well society is basically designed to keep us lazy, docile and stupid. I mean why do anything when you have a t.v, x box, playstation i-phone……

  • I might be wrong.. but I would love some guidance
    But for Ectomorphs isn’t it preferred to have a Post Workout Carb + Protein shake..
    As the protein won’t be optimally used for Muscle Growth and Repair and rather would be consumed for other body functions?
    I am still learning and if it’s obvious for someone else.. I would love some guidance from y’all too ��

  • Having fast carbs directly after workout can lower cortisol levels, according to loeffelholz, that’s why i have my immediate postworkoutshake.
    Anyway what do you think of the book as a ressource. Jeff really should do some book reviews… if he hasn’t done this already and i just didn’t find the videos.

  • Oh right, I forgot they sell broccoli and potatoes at the smoothie bar at my gym. I’ll have to do that next time (while I’m still sweating). Dumbass. Not everyone has access to “one serving of animal foods and one serving of plant foods” right after their workout. I think it’s fine to have a recovery drink. Don’t believe that science BS. Believe some random douche on YouTube who wears coach’s shorts.

  • The difference between his product and the products he is referring to in the video is quite simple, but I’m not surprised you couldn’t grasp the concept since you probably don’t read many books and therefore you don’t see the potential in them.

    Buy a book once and read it and apply the ideas and concepts into your life. You will benefit immensely as long as you live. The products he refers to in the video are drugs and supplements that are merely quick fixes you will need to buy continuously.

  • Yo yo… Fantastic film.

    My younger brother was once overweight. He went from 279lbs of fat to 202lbs of full-strength lean muscle mass. Everyone was in shock. I just registered myself coz I’m going to enhance my body shape. He used the Muscle Building Bible (Google it)…

  • Post workout protein is not neccesary. The best post meal is a full bag of Jalepeno Cheetos and a loaf of white bread. No water for 12 hours following a workout. Instead, drink a good amount of Coffemate creamer straight from the bottle.

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

  • Sir, As you have mentioned to take pre workout carbs An hour before the training. But the carbs like Oats are quick digesting carbs. so there won’t be any use of taking oats an hour before?

  • and you can explain about “advanced glycation endproduct AGE ”

    high carb / insulin decrease GH hormone produces. for muscle grow insuline or Gh boost?

    and after workout muscle need more aminos than carbs (colgan institute).

    more protein afeter workout or carb? what extremely necessary? protein!?

  • mm.. ok, basicly you would want to have a solid meal about 1 and a half hour before you workin.. posibly a good protien source and COMPLEX carbs such as wholemeal pasta. post workout you should wait 30 mins before eatin some fast actin carbs such as dextrose ( corn sugar) and no candy bars are not good idea

  • The irony of this video is that he says not to believe studies because they are funded by people who are selling a product. Meanwhile he wants you to buy his book.

  • I have read that the carbohydrates/sugar from fruit only replenishes liver glycogen and not muscle glycogen? So after a workout its best to have fast absorbing carbs from other sources. What is your take on this paul?

  • elevated hormone levels are from chronic dietary fat consumption, not immediate consumption. There really isn’t any need to eat fat post-workout as long as you are getting 15-30% of your daily calories from fat (or more if you don’t do well with carbohydrates) at other times of the day.

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

  • Listen to this man…..He’s the best of the best. Follow him and you’ll succeed as a personal Trainer


    Also in the UK……Nick Ward of “First Step Fitness”….He’s great too

  • Well, at least you have the first part right. The second part is even more bollocks. What matters is your total nutrient intake in a 24-48 hour window. Since I’ve done intermittent fasting (1-2 meals per day after fasting 16-20+hours) I’ve had less cravings, more satiating meals, better workouts and I’m stronger and leaner than ever.

  • Summary: if you want the best results eat/drink some fast-absorbing protein within about an hour after working out. If you want less than the best results then eat/drink protein later. The longer you wait to get your protein in the less results you’ll obtain it seems.

  • As a Protein type, would it be wise to eat raw eggs with a fruit? as a post workout meal? or should Protein types eat A solid meal consisting of meat (fat) and a fruit?

  • Jerry Ward (Bios3training) makes a dextrose post-workout product video Sunday.

    Marc makes a video against post-workout dextrose carbs Monday.

  • No lee. You got this one wrong too.
    After your workout you need complex carbs like sweet potato, rice or pasta. Lots of it. For example in a 1000 calorie meal you need protein and carbs in the ratio 1 to 5.
    For example 250 grams of dry pasta is about 875 calories. It has 32 grams of incomplete protein and 175 grams of carbs. Which is almost exactly five to one. Put say 50 or 100 grams of pasta sauce and 50 grams of cheese on as well as passata. Now you have another 20 grams of complete protein….as much as the body can process plus leucine which repairs your muscles.
    This carb meal is then stored as glycogen…175 grams of it when the liver can hold only 100 to 150 for the next days training and backloading what has just been used.
    As for whey and all the other shit that is promoted, it is a short term fix. You eat the meat at least four hours prior to training so it can be digested. If you need energy say an hour or two before training, thats when you eat fruit or something with simple carbohydrates.
    Where do you think whey comes from? Milk. Not corn like jamie oliver showed american kids think it comes from.
    So just drink the milk.
    If you drink whey you miss out on the leucine because it is in cheese and cheese is the richest source by weight per 100 grams. Meat is second and soy is third.
    What the hell do they teach you about food in america?
    My 12 year old private school students laugh at how stupid kids are there in the us when it comes to food. They dont even know what a tomato is. Check out jamie oliver potato or tomato on youtube. And it seems adults are only slightly better. And for someone training others you should know a ton better but obviously dont. Go and read medical journals online. Learn how to cook from raw products. Learn where whey comes from. Read up on lentils. Lots of homework for you lee to do.

  • I think I know what he’s trying to say about adding fat in your post workout meal. Fat soluble nutrients are more effective in absorption throughout a workout.

  • My family laughed when I told them I would burn up fat with Ultra Slimming Formula, but then I showed them the results. Google Ultra Slimming Formula to see their reaction.

  • you might not agree with him, but doctor mercola’s website will give you some original sources on the subject of metabolic typing.

  • My stance is that the anabolic “windows” of sleep cycles are probably more important than post workout, if timing nutrient intake relative to these windows has merit. I’ve started taking my protein shakes just before bed on workout days. If nothing else, I at least feel less hungry when I wake up. I feel there have been benefits in gains, but I don’t have any data to back up the claim.

  • There is NO such thing as a “metabolic type” in regard to digestion/nutrient requirements; not for humans, not for ANY animal. Members within species differ at the molecular level but not in general digestion & basic nutritional needs. This is precisely why we see remarkably similar breast milk composition as long as the mother doesn’t have a nutrient deficiency. Try a Pubmed search to see how non-existent the evidence is in favor of blood type/metabolic type diets.

  • “Some can eat a strict vegan diet for decades and manage”

    Like the 55 million yrs of proto-humans/primate lineage ancestors in addition to healthy vegans or even frugivores, who eat mainly organic/raw fruit today?

    “yet there are those who cannot tolerate either diet without severe symptomology”
    Show me details of someone who “cannot tolerate” a vegan diet & I’ll expose gross socio-il-logical customs in eating. H. Sapiens does not benefit from trading raw/organic/available fruit for meat.

  • Perfect explanation Lee �� really I like your channel and your explanation is always very professional��
    I have only one question because I am a little bit confused. What is the benefit of taking fast carbs or banana 10 minutes before workout? Is that will not make the blood sugar levels suddenly go down during the workout?
    I would appreciate it if you would reply my question.

  • “not all respond with symptoms, the same symptoms”
    Looking at data/graphs as continuums, comparing disease/diet reveals diseases of affluence cluster together & diseases of malnutrition cluster together. As individuals differ in expression of gross symptoms of 1st malady initiated w/compromised diet, the same foods producing oxidative stress, acidosis, demineralization, etc correlate w/disease types. Markers for 1 chronic disease reflect risks for others, i.e. diabetes,obesity,CHD, cancer, etc.

  • “What is a way to find out what your blood type is without a doctor?”

    Are you still wondering why there are NO routine screenings for blood type by nutritionists + there is NO peer reviewed literature to verify? It’s because it is irrelevant! You nver find such variations in diet requirements within species

    But by embracing mythodynamic/assigned fad diets, ppl are duped into thinking they have drastically different nutrient requirements-mostly unobtainable before recent tool manufacturing.

  • O.. and i have no idea if this has to do with anything.. but im 5’9 and weigh 155.5 pds Thnxx =D and also i’ve lost 5 pds during our program =( shouldnt i be GAINING WEIGHT?!?!?! whats going on ='(… also i have a huge stomache haaha thats my main problem, the rest of my body’s pretty thin =/ ideas for foods to work on those abs? thnx again =)

  • @bankypunk Look into health and performance, over un-natural body-shapes. Body builders and trainers might have ‘ideal’ bodies, but that is just an image that has been promoted by popular media. Look at native peoples and people who do MovNat and CrossFit. Their health, endurance, quality of life and happiness would crush that of people who only want large muscles for shallow and insecure reasons.

  • Paul, I love your videos and your message and think you are an all around badass… but it is spelled PROTEIN. I hope you have an admin to blame on all of those misspellings in the video details:)

  • Pairing high glycemic carbs with protein post workout isn’t for replenishing muscle glycogen. Instead its to spike insulin so that insulin can open up the cells to bring in the protein faster. Feel free to address this in a video. I’d really be interested to see what research has to say about that.

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

  • While I am open to the possibility that there are varying degress of individual differences in reponse to nutrition, I am very curious to know what standardized and scientifically verified method you have for determining the so called “metabolic type” of an individual. Such methods would naturally be enormously beneficial to us in the global medical community fighting disease.

    MS Ex. phys.

  • Maybe egg whites only is sub optimal compared to whole egg, even if it whole egg contain more energy. https://academic.oup.com/ajcn/article/106/6/1401/4823156

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

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

  • I can’t recall how many of these videos Ive watched but every single one of them is so valuable. Thank you lee for giving back so much!

  • ya I agree with you, hey im researching post nutrtion. Any tips? message me. Heard dextrose and maltrodextrin was good but dont wanna go that route cause they say starch puts fat on you. Friuts have fructose which replenishes liver glycogen not muslce. milk is good for casien but not an insulin spike which you need. Any ideas let me know, thanks.

  • Great video with some great information! I go to the gym early in the morning so my pre workout meal would be breakfast. What food can I eat without to much hassle in the morning. Thanks again for the video it was great help

  • everthing nowadays is scientific…….cavemen didnt have scientists to study how much water to drink or macronutrient raios etc…and they still did ok….so why do we need to follow all these studies now?

  • I just ate a bowl of salad which consisted of lettuce carrot sweet corn sliced peppers half and avocado two wafer thin slices of ham and a pinch of cheese, and on the side two slices of brown bread. This is a good mix of food?

  • grat video.I have a ques.i am taking creatine and whey protein in ny post workout.Should i takr gultamine also in post workout.And should we have to consume some simple carbs after the workout.And if than what.

  • So does this anabolic window work if you fast for 20 hours a day? Like, I train at about 4PM and break my fast at 7PM and finish at about 11PM.

  • The man Paul Chek presenting with a terrible postural stance of hanging the hell off his Left hip haha. Keep up the awesome work though!

  • 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.

  • awesome! I been hearing about Chocolate MILK a lot lately. The milk has proteins,/BCAA, calcium, Vitamin D, and potassium, conjugated linoleic acid (CLA), and of course the natural milk sugars. So great for the muscles and bones too. But I love this video. Too many do a ton of protein and forget about the carbs.

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

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

  • This seems like it was more of a redefining of the anabolic window than a busted “myth”. Great content and discussion overall though!

  • Lee, I work out at 4am in the morning what would you suggest to consume that early in the morning? I wake up consume a protein shake in the morning and usually a protein pancake that is made with oatmeal, protein and bananas. It’s around 3:30 am when I consume that. any suggestions on doing anything different? your knowledge and expertise would be greatly appreciated.

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

  • FYI 2013 meta-analysis ( https://www.ncbi.nlm.nih.gov/pubmed/24299050) found that having a post-workout protein doesn’t really matter. The problem with many studies is that they don’t control for the total amount of protein and many studies simply conclude that post-workout protein equals good without realizing that the result is actually from increase in total protein intake.

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

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

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

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

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

  • Hii Lee it’s nice watching ur videos… My question is if I workout during night cn I eat heavy meals during night bcz I really feel hungry at tht time and I dnt hv access to protein shakes as well… Thanks!:)

  • Marc honestly it depends when the person trains. At the end of the day if it’s dinner, carbs stimulate somotastatin in the pancreas I think which inhibits the production of hgh. Hence why many of those 4 hour gh peptides don’t work for ppl. Bc they eat carbs after

  • Sir, can you tell me whether a heavy 3×8 full body workout consisting of compound movements and 1 isolation movement each for biceps and triceps 3 days a week with alternate days of ab workouts and shadow boxing be an effective workout for building muscle without getting fat?

  • I have always looked at it as if your body grows and repairs itself while your asleep why the rush to get protein in after your workout. As long as your getting enough protein throughout the day to allow recovery at night your fine. All this must have protein as soon as possible never made sense to me so I ignored it. On the other hand some simple carbs after using all that energy lifting is more likely to be beneficial. So much BS to make sure your buying suppliments just creates obsessive disorders. At the end of the day all you need to know is lift, progress, eat enough and sleep. Simple.

  • grat video.I have a ques.i am taking creatine and whey protein in ny post workout.Should i takr gultamine also in post workout.And should we have to consume some simple carbs after the workout.And if than what.

  • Wait 1hour after eating before you train, this will lower your blood-sugar levels so GH release is greatest while you lift.
    Then have a pure carbs drink for a insulin anabolic spike as you leave the gym.
    This will.ensure you have insulin and GH in your system and for the next 48hours you will be in IGF-1 mode.

    Then eat your meal within the hour after you lift. This is very important.
    It is important to get to body the fuel it needs to begin recovery asap and especially before blood sugar levels drop and the body goes catabolic.

    That’s body building in a nut shell

    Eat every 3hours to stay anabolic. 30/40/30 protein/carb/efa%.
    18to20 time your LBM in Lbs per day.

    Each muscle group once a week.

    Chest shoulders Monday
    Legs Wednesday
    Arms and back Friday

    Train to one rep max for 8sets 3mins rest til you plateau and then switch to 20rep max 10sets 90second intervals til you plateau. Thrn repeat. Rest for two weeks every 12-16weeks.

    Muscle is made while you rest. Not in the gym.

    Eat, train, rest
    Eat, train, rest

  • oh yes, science wins again, myth Busted by science, and then science Busted by science, and then science Busted by science … ��

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

  • Paul, is it essential to get your post workout meal so quickly? If you have a 24 hour window before your next workout your body has a ton of time to replete glycogen and repair muscle.

  • Mass with class! Lee is one of my favorite bodybduilders. Never sacrificed size for proportion and symmetry. He also was a masterful poser. He stayed healthy by not over doing the gear and still looks great in his fifties. He continues to put out great information. A smart businessman as well whose supplements you can trust. You can’t go wrong following Lee Labrada as a role model.

  • So you want fast delivery of carbs and aminos to the muscles, and yet you tell us to include fats too, which slows digestion, nice.

  • 36% reduction in glycogen stores seems pretty significant to me? if you can replenish that through consuming dextrose immediately post-workout, why wouldn’t you? Also doesn’t this feed into the studies on protein absorption in higher quantities? If glycogen storage is optimal, then the whey protein you take post-workout will be absorbed better and quicker, and the protein wont suffer from oxidative degradation due to not being needed for new protein synthesis? I’ve found the studies and papers that i’ve read inconclusive as have you, and more scientific research is needed to create a proper conclusion, but wouldn’t it be better to be on the safe side? Especially seeing as there doesn’t seem to be a downside to doing so?

  • not really dying is it, there is a reason for spacing out the foods, as its better reducing your insulin levels which helps with fatloss, which some people want

  • My best friend had very severe yeast infection ever since the lady was 16. She’s now 32 and only just last year got rid of her yeast infection. She found out about the Yeast Infection Destroyer (Google it) and at long last stumbled upon a process to get rid of this horrific challenge. It is possible to successfully treat your yeast infection if you would like. You just need a suitable remedy.

  • If this 45 minute post work out window is valid, then how did humans survive? how would construction workers build muscle when their largest meal is after work. This 45 minute after work out theory is just marketing of post work out prodcts.

  • If this were mythbusters, the “plausible” tile would fall from the cieling now.

    PS. Im not even mad that the title of the video was slightly overstated. I clicked with 100 percent confidence that Jeff would provide highly educational content with an acedemic rebuttal and an unbiased conclusion. Thanks Jeff!

  • “To feed as soon as possible after workout. In this respect, not eating does not offer any benefits.” I beg to differ. I’m on a 18/6 fast, my eating window is between 15:00 and 21:00, I workout around 13:00. After the workout there are many things going on in the body, especially when intermittent fasting. HGH increase massively for example, cellular activity also increases, so I like to “ride the wave”, get all the benefits, and wait at least an hour before I eat anything. Also, when I eat and kick start my metabolism, more blood accumulates around the organs and abdomen, meaning less blood in the muscles, and you want good blood flow in your muscles after a workout for a number of reasons. I could go into much more detail but my comment would be very long. Based on my research I think it’s optimal for me personally to refrain from eating right after a workout.

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

  • Pre work out meal / post work out meal? Seriously? Just eat the highest quality foods you can afford, and that help your body build. Eat when you are hungry and know that fasting facilitates muscle development too.

  • There is zero conclusive evidence that shows ingesting carbs and protein immediately after a workout raises muscle protein synthesis.

    While some studies found a slight benefit, others found a bigger benefit from consuming a pre-workout meal.

  • I’ll keep using some carbs with my protein…im pretty sure it is, in fact, more anabolic immediately after a workout and in general. Insulin is the hormone of growth in response to food and muscles are primed for it after a workout. Carbs are protein sparing and insulin puts protein and carbs into primed muscle tissue.

  • Video: “myth isn’t tOtally busted, there is still a lot of literature out there but the overall idea…”

  • Oh right, I forgot they sell broccoli and potatoes at the smoothie bar at my gym. I’ll have to do that next time (while I’m still sweating). Dumbass. Not everyone has access to “one serving of animal foods and one serving of plant foods” right after their workout. I think it’s fine to have a recovery drink.

  • Hey Jeff Does the effective change when you are a more of a strength endurance athlete? For example after 1-2 hours of high intensity swimming or rowing.

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

  • i started eating 1 meal post workout, and lifts stayed the same while cutting, i read an article a while ago stating that your body can temporarily store amino acids?

  • I subscribed! You explained it very well! I use IF diet plan with eating window from around 7pm to midnight. I do kickboxing 3 times/week at 9- 10:30 pm and some weight lifting 2-3 times/week. Should I eat the same pre and post workout meals on my Kickboxing days? I am interested to have max stamina for these training sessions cause I find kickboxing sparring to make me very tired. I am 34 with athletic type of body. Thanks

  • “are diseases of malnutrition clustered right into the diseases of affluence” as diet covary more than genes.
    “People arent standardized” much less chimps, having more genetic variation yet no vast dif. in diet & no nutrient deficiencies in ANY wild primatesnot because they don’t mutate too. Highly integrated metabolism involves 100s of relatively standard chemical reactions & don’t justify diet typing. Genetic code varies <.01%. 1 lb muscle contains 100g protein. Brain growth =0.059g pro/day

  • ridiculously overpriced. i mean it’s good, but honestly it’s just ridiculous to pay that much for something you can do just make yourself.

  • cut the treadmill you can improve your cv system through resistence training, switch from isolated training i.e bicep curls to more integrated training, looking at bigger body movements such as squats etc, mr chek speaks of eating all natural, eat foods that man hasnt messed with, eat natural, meats veg etc simple really

  • if ahad good pre workout meal
    but post workout i dont get fast digesting protrin whst happens?
    do i lose on protein symithess or muscel?

  • But eating post workout spikes insulin,you are better of in a callorie surplus and fasting just before and long after workout. No point in spiking insulin after workout, then you heal quicker but get less gains overall.

  • I stumbled upon your channel through these videos and subscribed immediately. It’s incredible (and rare) to find someone having a nuanced scientific argument on these topics. Much appreciated.

  • 100% pure Whey protein is the best stuff you can take I dont know why he is discouraging it or made it sound like its a bad thing.

  • Adressing the carbohydrate part: what about workouts with much higher volume like track sprinting or cycling?
    Ive found that i ate 800 grams of carbohydrates on cycling days in order to recover properly, but after adjusting my timing (eating a bunch of bananas during and post workout) 650-700 grams were sufficient.
    Ive no way to track the intensity and volume to 100% accuracy so is this just a matter of less effort and placebo?

  • Jeff…sorry im.calling B.S.. on what you say here.

    Ive been at this 35 yrs.

    It matters….it all matters and everything is important and OBVIOUSLY…after any intense weight training after blood flow has gone back to the gut and your pump started subsiding.


    Small guy 600kcal

    Bigger guy 8001000kcal

    Biggest natural.guys 245lbs × 1200kcal

    Thats off season.

    I put my 35 yrs experience against this science anytime lol

  • This has to be one the best explained videos I have ever watched. Your citing of sources and use of peer reviewed and scholarly articles is so awesome and will make it impossible for people to deny the validity of your argument. Great work man I love videos like this and people like you who actually do their homework

  • I find it slightly ironic to hear Mr Chek start off by advising people to be wary of bogus or pseudoscientific claims (with which I agree fully, by the way) only to hear him continue by claiming the existence of such a thing as a “metabolic type”.

    M.S. exercise physiology

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

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

  • 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/

  • 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

  • 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 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?

  • Actually the claim:” Higher the metabolism, the more absorption there is of post workout nutrition” is incorrect or misleading. There is two types of metabolism: anabolic and catabolic.

    Catabolic processes and sympatic nervous system are activated during workout and when you are still sweating, if you were talking about the increased rate of metabolism due workout. This means that the amount of anabolic processes is decreases, since they go hand in hand. 

    So, when body is in catabolic state the amount of blood flowing though intestines decreased implying that the speed of digestion is decreases too. 

    Also the blood glucagon levels are elevated during the workout. This means that the cellular nutrition absorption is decreased.

    All of this adds up to the fact that actually after workout eaten food breaks down slower. This doesn’t exclude the fact that post workout food is more important than it would otherwise be. 

  • Wait, doesn’t stress raise cortisol levels? I need to leave this video then, because tiger dude’s delivery just got me really tense and vexed.

  • 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

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

  • I have just subscribed and viewing Lee’s clips finding his advice is packed with easy to understand information for something that I have found to be extremely scientific. At 47, and looking to get back into shape, my body does not react or respond as it used too. I have found your clips so beneficial Lee that I am currently summarizing each with my own notes to plan for my next steps forward. At this stage I am going to view all your clips to develop a more universal knowledge and understanding of the basic mechanics of nutrition, training and supplements before I pose a question to you specifically related to my development. I have subscribed and downloaded the FREE 12 Week Body Transformation that I will go through soon. Thank you so very much and I have been through top level sports at club, regional and national level, BUT i have never come across anyone who is able to make something sound so simple, that is ‘in Laman’s Terms’ for a novice like myself to understand. Fan from New Zealand…Land of the Mighty All Blacks (Rugby:)

  • Thank you very much for all the videos! I have a quick question. I’ve been drinking just whey protein (2scoops) for about six months and one of my friends told me I’ll get bigger if I take pure carbs and dextrose together with my whey protein. First of all, I would like to ask you whether this is correct and if it is, how much scoops of each I will need after my workout. I’m trying to gain more muscle in general! Also should I get just a regular carb or power carb? Thank you again!

  • Hi Lee I watched one of your videos where preworkout you would consume powercarb with supercharge bcaa and glutamine then post workout more powercarb with a lean body MRP shake.why do you now prefer the isolate over the lean body?

  • Sir someone told me that in post workout if we take protein and bananas to together it will goes slow down in digestion so 1st take bananas and after 15 minutes take protein shake is it true??

  • classic man, i love the way you explain every thing, i’m a big fan of you and of your son, please accept my gratitude for all the knowledge you give to us, your big fan from morocco

  • Sir what to eat pre workout if i am working out early in the morning?
    I wake up at 6 am in the morning & hit the gym around 7 am…
    So far i have been eating 2 bananas & one scoop of whey protien isolate shake

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

  • Hello mister Labrada I just had a question I heard that post workout carbs are not at all necessary that protein by itself is enough to spike insulin and start protein synthesis what are your thoughts on this

  • Thanks so much. I did a pretty good workout yesterday and then realize that I didn’t have any protein-containing food available (I’m a teen so I’m not allowed to get protein powder). I panicked but you saved me

  • Sir Lee, should i take protein or mass gainer for good muscles, many trainer says that mass gainer is waste of money. can u please tell me about this iam so confused��

  • Mr labrada first id like to say your supplements are suburb used them for years and this is the biggest point of weight training and fitness is your diet you hit it with hammer on this thank you

  • Lee, i am a fan of your product now..i used a single salted caramel shake and loved it..i like your approach to nutrition and training. i will be ordering all labrada from now on.

  • Is it the same for the training that an endurance athlete goes through? We’ve been told that there’s a window of recovery for us as well and I’m curious if that’s the same as the anabolic window with weight training or strength training.

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

  • Pre workout I would NOT eat that Sweet Potato. Your body is NOT going to digest it, store it then use in that work soon after. Not even close. For the everyday person, they eat too much carbs as it is, they don’t need them pre-workout. No way

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

  • If you come home not ready to eat immediately after your workout, you didn’t work out hard enough to gain muscle. If you workout fasting without passing out you also haven’t worked out hard enough to gain muscle.

  • grat video.I have a ques.i am taking creatine and whey protein in ny post workout.Should i takr gultamine also in post workout.And should we have to consume some simple carbs after the workout.And if than what.

  • Thanks again for your invaluable advices Coach Lee.
    What if, post workout, we combine simple and complex sugars? for example bananas and oatmeal, or oatmeal and pop tarts (i hear a lot of bodybuilders praising the post workout pop tart…), any thoughts on that?
    Thanks again and all the best

  • an insulin spike might be beneficial during the maximum of the mps curve. i read that insulin lets nutrients pass the membrane of fat cells and muscle cells easier. hence supporting the mps.

  • Sir, my wegrht is 126lbs and five feet tall i’m trying to build muscle does 2 whole egg, 1 egg white (jumbo size) and 1 cup of brown rice is a enough for pre-workout?

  • So I only had a bowl of oats today (granted: they are excellent, with maca powder, raw milk, maca powder, ginger, and some Stevia for sweetness) and a plate of salmon the night before (had sweet potato and other great veggies like brussel sprouts; granted, with an extra 500 calories or so of beef Wellington (with most of the pastry discarded) my work has). I am 290 pounds and 6’4″ so to say I have stores of macros (fat and muscle makes my BMI around 30, though my fat content is more or less a non-issue; not perfect, but maybe even characteristic of my “strongman” spirit I am going for. I imagine right now after five miles of walking to and from the gym and doing Athlean X’s PERFECT leg workout video (that’s the title), I am not losing significant muscle that I can’t just “eat back” later (a minimum of a few hours, but maybe even longer “fasting” would be beneficial to my fat loss and not harmful to my muscularity at all.

    My question is, am I right to presume not worrying about losi g muscle? I have been trying many methods for years and want to talk more in depth with someone interested in this, to pinpoint this with science.

    Further data (and I know this is a sciency post but just in case u need it):
    I haven’t worked out much in the past week but my job has me on my feet, walking, for hours and even lifting racks and pushing carts. I eat very well, with lots of additional micronutrients and a rather spirited abstinence from anything fried or containing crap like HFCS. The diet is expanding, with me adding such things as fermented foods like Kombucha tea. Protein intake is a definite non-issue, I love fish, meat, poultry, beans, and even the ole whey protein supplement for good measure. Maybe the most “lunky” supplement I take (you know, something more like “Bro’s Miracle Protein” than a straight forward food supplement like fish oil) is creatine, which I think makes COMPLETING a workout without burning out early possible. (May use more of the BCAAs or Glutamine I have bought and let get dusty because of disuse, with the latter being claimed to mostly help elderly people and I am only 23. My macros are fine, and I am known to be able to eat more than 2000 calories, even in a single sitting, casually.

    I also will be looking into Elliott Hulse’s takes on fasting, though I sort of wonder if this new choice of his has been beneficial for him at 40 than it would be for me in my 20’s. my theory is that our metabolism is more dynamic than a conditional “you burn 3000 calories to hunt the wooly mammoth and are given 5000 calories of mammoth in return.”

    If you read this or just parts of it, feel free to message me about any part that you too find interesting. Not asking for paid counseling or to isolate just one thing in my routine right now to avoid confusion. Especially let me know if you think I should be worried about eating by 1pm after being out of the gym and walking since 12pm and only eating salmon at 10pm yesterday and oats at 7am (beginning my walk around 7:30).

  • Ironic how this is titled PWO myth. This so-called expert obviously needs to read some peer reviewed research and get in touch with the true nutrition experts in the field (Alan Aragon, Blade, Lyle Mcdonald, etc)

  • Hello sir, I have been training very seriously for the last 4 years. I am 6’3 and 210 pounds. I do 20 minutes of brisk walking 4 to 5 times a week, and full upper and full lower body weight training. I train intensively for 1h. I am happy with my muscle mass and now I would like more definition and maturity in y muscles. What would you recommend as far as diet, carbs, fat and protein ratio to keep the muscles but have more definition. I am 32 years old and I have a n active job as well. Thanks for the great videos!

  • 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’ve heard it suggested that moderate carbs (in addition to protein) either before or after a workout could help to boost muscle growth because insulin rises in response to ingesting carbs and insulin is (among other things) an anabolic hormone. I.e., insulin literally is that switch that turns on anabolism. Thoughts?

  • hey hey! Have you tried the Fat Blast Furnace (do a search on google)? Ive heard some amazing things about it and my father burned a lot of useless fat.

  • Hello Jeremy, I have made a video on how to stay fit during covid-19. I am sure your subscribers will love it. Please share if you like it https://www.youtube.com/watch?v=QMRjrtzsUy4&t=114s

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

  • when tu start using protein im going to gim almoust 2 month is it safe tu start using it or shud i wait:D(I know my englis im wery sleapy now )

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

  • Hi,I have a question, do u have a plan or method to loose body fat in the belly section?What can I do to loose fat in that section?