The Perfect Pre Workout Meal For Fat Loss & Muscle Gains

Workout Meals
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In the overall picture, it doesn’t really matter when your body gets its food as long as you provide a steady supply of protein to maintain muscle mass.

But if you exercise or do strength training then it makes sense to consume certain foods before and after your workout. These meals are called pre and post workout meals and meant to do several things:
– Reduce muscle glycogen depletion.
– Reduce muscle protein breakdown.
– Reduce post workout cortisol levels.
– Ensure optimal recovery

How exactly do you accomplish this? Easy, you eat carbs and protein before your workout. What this means is, the most important rule of your PRE workout meal is to consume a good amount of both carbs and protein before you train.

I know it sounds very simple and maybe to simple to you, but let me tell you way too many people overcomplicate this. Of course, I don’t want to leave you with no guidelines at all so I will give you a few rough values that you can keep in mind when you prepare your pre-workout meal.

The true specifics here will always differ from person to person and depend on what time of the day you work out or how much time you actually have before your workout but it’s a good reference.

If you can, eat a balanced meal with 0.2 – 0.25 g/lbs of your target bodyweight (for both carbs and protein) around one hour before your workout and one hour afterward.

In case you don’t have time for that and/or your last meal lies more than two hours prior to your training, consume a more easily digested protein and carbs 30 minutes before your workout. This could be a protein shake with a banana for example.

I personally like to eat a normal meal of brown rice and chicken or meat an hour before my workout. This is nothing special, just protein and carbs coming from normal foods 1-2 hours before working out.

This is what is proven to get you the best results and will keep things a simple as possible. There’s really no need to get any more complicated than that, and no need to obsess about the specifics.

Last but not least, In case you don’t like rice and chicken or don’t want to eat it every day here are some more suggestions for pre-workout meals:

Meals that you can eat up to 1 hour include:

– Oatmeal with whey protein mixed in
– A large chicken sandwich with wholegrain bread
– 2x or more Hard-Boiled Eggs on an Avocado toast
– Wholegrain pasta with some sort of protein (again chicken or meat or whatever source of protein you prefer)

Snacks right 30min or less before your workout:

– A banana with protein bar
– Apple Wedges and a protein shake
– Just a protein bar


The Right Meal Timing & Meal Frequency For Fat Loss

Music: Tobu – Seven [NCS Release]

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