You need fuel in your tank to maximize your workout. But too many lifters eat junk or nothing before they train. Neglecting your nutrition before you train will have you going nowhere fast like a sloth going up a tree.
Heard It All Before
I’ve heard multiple different reasons as to why some people skimp or skip their pre-workout meal. Some of the things I’ve heard are below:
1) “I didn’t eat before my work out because I want to lose weight. Not eating before I train will help me lose weight faster.”
2) “I went to the drive thru before I got to the gym. That’s good fuel, right?
3) “I didn’t have time to eat, so I came to the gym straight from work. What I ate at 9am should hold me over.”
Ho-hum. Not having fuel in your tank before your workout will stall your progress. You can’t train hard when you have no gas in the tank. And if your nutrition is trash, your results will be, too.
Back in the 2000s, I was that guy. My pre-workout meal was a hot dog and a sugar-loaded energy drink from a convenience store. Post-workout? A number 2 combo from the local drive thru. I was consistent in the gym. But I was the definition of fake hustle when it came to nutrition. My physique progress was dead like Dracula.
Want Results? You Need Fuel Before Your Workout.
Your body can’t perform at a high level without fuel.
The carbs you eat before you train become the energy you use to train hard. The protein you eat before you train is your defense against using muscle for fuel.
Do you want to burn fat? You still need carbs. Do you want to build muscle? You need fuel in the tank. Do you want better performances? You can’t train on empty. Your input determines your output. Great fuel in = strong performances out.
Eat a meal with high to moderate carbs and protein 1.5 to 2.5 hours before you train. This meal will be lower in fats as they can slow digestion. Complex carbs like oats, whole grains, brown rice, or sweet potatoes give you steady energy. Match that with a lean protein source and you’re ready to go.
What About After You Train?
You just broke down muscle. Now it’s time to recover and rebuild.
Post-workout is the ideal time to get in some more lean protein and simple carbs. This shuttles nutrients into your muscles and starts the repair process fast. And no, carbs aren’t the enemy. Carbs on their own don’t make you fat. Eating too much food is what makes you fat. The leaner and more active you are, the more you can eat without gaining fat.
Great post-workout carb options include jasmine rice, a white potato, pasta, or oat powder that you can mix with a protein powder. If fat loss is the mission, your total daily calories will be lower. But you don’t need to eat like a newborn to lose body fat.
The Last Rep
You can train hard, but if your nutrition is off, your results will be average at best. Dial in your pre- and post-workout meals and your muscle gains and workout performance will go through the roof.
If you are ready to take your physique to the next level, it’s time to connect with me.
I’ll holla at you next time.
The People’s Trainer & Barber
Fitman x Fademan