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What To Eat Before, During & After Training For Max Muscle Growth — Transcript

by Jeff Nippard · 2,838 words · 404 segments · language en · Watch on YouTube

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0:00what should you eat before during and
0:01after your workout to maximize muscle
0:03growth and body composition this
0:05question refers to what's called perw
0:07workk workout nutrition which just means
0:08the timing of nutrients around a workout
0:11and let me start by saying that while I
0:12will be giving detailed meal examples in
0:14this video it's important that we start
0:16with what the science actually says
0:17about this question in the first place
0:19why does Perry workout nutrition matter
0:20at all well in a now inFamous Paper
0:23titled nutrient timing Revisited Aragon
0:25and shenfeld quote challenge the classic
0:27view of post- exercise nutritional
0:29intake with respect to anabolism and
0:31many science lovers took this single
0:33Paper to be the nail in the coffin for
0:35the Bros now outdated anabolic window
0:37concept apparently nutrient timing
0:39didn't matter after all well it turns
0:41out many of the science guys may have
0:43jumped to conclusions a little too
0:44quickly because even in this very paper
0:47the author suggests that pre- and post
0:48exercise meals shouldn't be separated by
0:50more than 3 to 4 hours or maybe 5 to 6
0:53hours if you eat a large pre-workout
0:55meal let's just meet in the middle and
0:57say 4 to 5 hours between the pre and
0:59postwork meals is the true size of the
1:01science-based anabolic window so the per
1:03workout window definitely matters but it
1:05matters more for some than it does for
1:07others it's more important if you're
1:09leaner because you have a lower nutrient
1:10Supply it's more important if you're on
1:12Lower total calories because you're at a
1:14higher risk of muscle loss and it's more
1:16important for those who do higher volume
1:18bodybuilding style training which
1:19depletes more nutrients than lower
1:21volume powerlifting workouts now before
1:23we hop into the specifics there's a
1:25future video that I'm trying to make
1:26that I really need your guys help with
1:28so if you go to Jeff Nipper /m muscle IQ
1:32you'll find a bodybuilding and fitness
1:34IQ test that I made that'll take you
1:35about 5 to 10 minutes to do and I'm
1:37doing this because I want to see how
1:38much you guys have learned from me over
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1:42you guys really are so there's just
1:44straightforward multiple choice
1:45questions and I think it'd be a very
1:46cool future video to see how well you
1:49guys do and we can go over the answers
1:50together so please do me a huge favor
1:52and go to Jeff
1:57neer.me examples
2:03all right so the pre-workout meal is the
2:04single most important meal of the day in
2:06my opinion that's because it'll
2:08ultimately determine how effective your
2:09training is which ultimately drives
2:11muscle growth and there are two main
2:12purposes of the pre-workout meal the
2:14first is to fuel the workout primarily
2:16via carbohydrate and the second is to
2:18provide an anabolic environment during
2:21training primarily via protein now when
2:23it comes to the macros for the
2:24pre-workout meal I aim for about 1 G of
2:27carbohydrate per kilogram of body weight
2:29ideally com from a lower glycemic carb
2:31Source plus a serving of fruit this
2:33combination of carb sources will provide
2:35more sustainable energy through the
2:36workout since different carbohydrates
2:38use different Transporters meaning
2:40different rates of absorption and more
2:42sustainable performance during training
2:44I'll also aim for about 0.5 g of protein
2:47per kilogram of body weight and 0 to 20
2:49G of fat depending on how close the meal
2:52is to the workout itself because dietary
2:54fat slows digestion down meals eaten
2:56closer to the workout should contain
2:58less fat and meals eaten further from
3:00the workout should contain more fat
3:02which brings me to the next question
3:03when should we eat the pre-workout meal
3:06well up front I was a bit surprised to
3:07learn that 33% of you don't eat a
3:10pre-workout meal at all because you
3:11train fasted and that's okay and I'll
3:14have some advice for you guys here in a
3:15minute first for the other 67% eating 1
3:18to 1.5 hours before training is usually
3:22ideal because if you eat the pre-workout
3:23meal too close to training the food
3:25might still be digesting and that can
3:27cause you to feel lethargic or bloated
3:29on the other hand if you time your meal
3:30too far from training you run a higher
3:32risk of having low energy or feeling
3:34laded so that's my sweet spot but
3:36sometimes it's just not possible to wait
3:38an hour or an hour and a half after
3:39eating because of time constraints
3:42sometimes you're just forced to hit the
3:43gym on short notice in which case you'll
3:45want to focus on eating a lower calorie
3:47meal with faster digesting foods and by
3:49the same token if you know you're going
3:51to train more than 1 to 1.5 hours after
3:53eating you want to have a higher calorie
3:55meal and prioritize foods that digest
3:57more slowly okay so let's start with a
3:59pre-workout meal example based on 175 lb
4:02roughly 80 kilo male who plans to train
4:04in about an hour to an hour and a half
4:06based on his body weight and the macro
4:07targets that we laid out he'll want
4:09about 80 g of carbs 40 g of protein and
4:1210 to 15 G of fat so for this meal we're
4:15making a good old bowl of protein
4:16oatmeal so basically cook 80 gr of oats
4:19and mix in one scoop of protein powder I
4:21use PE science select protein which is a
4:23blend of casine and Whey and it mixes
4:25really well with oats now full
4:26disclosure I am sponsored by them and
4:29shout out to my girlfriend Stephanie for
4:30the cake pop flavor idea top the oats
4:32with a sliced banana half a tablespoon
4:34of peanut butter and a pinch of cinnamon
4:36which may help keep blood glucose levels
4:38more stable into the workout and a
4:39Sprinkle of sea salt especially if you
4:41sweat a lot during training and you can
4:43see the full calorie and macro breakdown
4:44of the meal here which of course you can
4:46tweak to fit your body weight and total
4:48daily calories oh and if you wanted to
4:50make this meal vegan you could just
4:51easily swap out the way casine blend for
4:53a vegan protein like a pea and brown
4:55rice blend if it doesn't give the right
4:56consistency in the oats you can just
4:58drink it separately as a shake next
4:59let's look at a pre-workout meal for 120
5:01lb or 55 kilo female who will be
5:03training a bit later so in roughly 2
5:05hours again based on her body weight
5:07she'll want about 27 g of protein 55 G
5:10of carbs and 10 to 15 G of fat and
5:12because this meal is being eaten 2 hours
5:14before training it' be smart to have a
5:16bit more fat than usual and a bit more
5:18fiber than usual to slow down digestion
5:20and ensure nutrients are still available
5:22for fuel into the workout so for this
5:24meal we're doing 4 ooun of salmon a
5:26mediumsized sweet potato a mixed green
5:29salad with some light goat cheese plus
5:31some apple slices with cinnamon and here
5:33you can see the full calorie and macro
5:35breakdown for this meal as a third
5:37example let's consider someone who's in
5:38a rush and needs to train within the
5:40next 20 to 30 minutes and hasn't eaten
5:42for hours they should definitely eat
5:43something but if they have a big meal
5:45they might feel bloated or sluggish so
5:47in this case I'd recommend something
5:48light and quick like a whey protein
5:50shake and a banana these nutrients need
5:52to be absorbed quickly so we don't want
5:54much fat or Fiber and here you can see
5:56the full macro breakdown for this quick
5:57snack on the fly all right but what if
5:59you're one of the 33% who trains fasted
6:02well let's remember the two reasons why
6:04pre-workout nutrition matters in the
6:05first place to fuel training performance
6:08and to create an anabolic environment
6:10when it comes to fueling the workout yes
6:12generally speaking having at least some
6:14amount of carbohydrate before training
6:16will benefit performance however I know
6:18from my coaching experience that some
6:20people simply will perform better when
6:22they train on an empty stomach that's
6:24usually because they train very early in
6:25the morning and either don't have the
6:27appetite or feel sick and nauseous if
6:29they eat right away this isn't a deal
6:31breaker world record holding powerlifter
6:33Russell orhei trained fasted for years
6:36while I think he's recently switched
6:37away from that he was still able to
6:39reach truly Elite level strength and
6:41size without a pre-workout meal however
6:43if you are planning on skipping the
6:45pre-workout meal then the intra workout
6:47and post-workout meals suddenly become
6:49much more urgent so on that note let's
6:51cover int workout nutrition or what you
6:53should consume during the workout itself
7:00now up front I'll say that int workout
7:01nutrition definitely isn't required for
7:03everyone especially if you've already
7:05had a well-timed pre-workout meal but
7:07there are a few circumstances where it
7:09does make sense if you train fasted if
7:11you're in a caloric deficit and already
7:13very lean if your workouts last longer
7:15than an hour or if you're an elite level
7:17traine trying to optimize every little
7:19detail and if any of these apply to you
7:21I definitely recommend having some kind
7:23of liquid carb source during your
7:24workout such as Gatorade Kool-Aid or
7:27Tang to fuel performance as a general
7:29rule of thumb I recommend 0.5 G of
7:32carbohydrate per minute of training
7:34starting about 30 minutes into the
7:36workout so if your workouts last 90
7:38minutes you'd consume 30 G of carbs
7:40starting 30 minutes in however if you're
7:42cutting and you'd rather not waste that
7:44many carbs on liquid sugar then even
7:46just 5 to 10 gram of carbohydrate can go
7:48a long way for stabilizing blood glucose
7:51and turning a bad workout into a good
7:53one and if you do train fasted or just
7:55want some extra anabolic Insurance you
7:57can optionally add 5 to 10 G of eaas or
8:00essential amino acids or if you don't
8:02want to drop any extra cash on EAS just
8:04sip on about 10 G of whey
8:09protein okay so the urgency of the
8:11post-workout anabolic window has
8:13definitely been exaggerated by some gim
8:15Bros remember that there is in fact a 4
8:17to 5H hour window bracketing the workout
8:20meaning if you ate your pre-workout meal
8:221 hour before training then train for an
8:24hour you'd theoretically still have 2 to
8:26three hours to play with for getting in
8:28that post-workout meal on the other hand
8:30if you ate your pre-workout meal 2 hours
8:32before training and then train for 2
8:33hours you should get your post-workout
8:35meal in as quickly as possible so same
8:37as with the pre-workout meal I recommend
8:39consuming 0.5 gram of protein per
8:41kilogram of body weight post-workout so
8:44if you weigh 180 lb or 82 kilos you'd
8:47want about 40 g of protein carbs are
8:49relatively less important in the
8:50post-workout meal because you no longer
8:52need to use them as an immediate energy
8:54source and most typical weight training
8:56sessions don't actually deplete as much
8:58glycogen as somebody bodybuilders lead
9:00on anyway plus research shows that any
9:02lost glycogen should be replenished
9:03within 24 to 48 hours as long as you're
9:06eating some carbohydrate at some point
9:08after training however because rates of
9:11glycogen resynthesis are at their
9:12highest within the first few hours
9:14following training it would be smart to
9:16include at least some carbohydrate in
9:19the post-workout meal especially if you
9:21do full body training or two a day
9:23workouts where you'll be hitting the
9:24same muscle again within the next day or
9:26two assuming you have plenty of carbs to
9:28spare then one to 1.5 G of carbs per
9:31kilogram of body weight is a good Target
9:33however when cutting you may be more
9:34limited on carbs in which case something
9:36around 0.5 G per kilogram may be more
9:39appropriate and I'd recommend including
9:41another serving of fruit in the
9:43post-workout meal as well now when it
9:44comes to fats I don't think they as big
9:46of a deal in the post-workout meal
9:48simply because rate of digestion is of
9:50relatively less importance the workout
9:52has already been fueled and there's
9:53typically no major urgency to get those
9:56nutrients absorbed as quickly as
9:57possible still if you do find yourself
9:59on the outer edge of that 4 to 5 Hour
10:01anabolic window it wouldn't be a bad
10:03idea to keep fats down below 10 to 20
10:05gam just to ensure digestion isn't
10:07slowed down excessively under most
10:09circumstances though this isn't
10:10something I personally nitpick over too
10:12much okay so let's look at three
10:14optimized post-workout meal examples up
10:17first again we have our 175 lb or 80
10:19kilo mail with a post-workout macro goal
10:22of 40 g of protein 80 g of carbs and 10
10:25to 15 G of fat this is a post-workout
10:27meal I'll personally have very often
10:29often so I'll mix up a bowl of extra
10:31lean ground turkey jasmine rice lowfat
10:33sour cream lowfat shredded cheese and
10:35sriracha and then I'll have a sungold
10:37kiwi as my post-workout fruit source for
10:39obvious
10:41reasons oh my and a mixed green salad to
10:44hit some veggies and if you need some
10:45extra protein you can add a glass of
10:47milk or just some extra ground turkey as
10:49needed to hit your protein Target and
10:51here you can see the total calories and
10:52macros for this meal the second example
10:54is the 120 lb or 55 kilo female lifter
10:57and she could do something like 4 o of
10:59chicken breast or a protein equated
11:01amount of tofu as a vegan option with
11:02300 G of baby golden potatoes a few
11:05steamed brussel sprouts a small handful
11:07of salted pistachios and 100 G of mixed
11:09blueberries and raspberries and these
11:11are the calories and macros for this
11:12meal and then finally let's cover
11:14someone who trained fasted and has to
11:16drive back home or go to work before
11:18they can have their next meal in another
11:20hour or two in this case I would
11:21recommend having a protein shake right
11:23after training plus a serving of fruit
11:25like a banana or some grapes and
11:27depending on your total carb intake
11:29perhaps a couple rice cakes as well so
11:31this would be the total macro breakdown
11:32for this quick post-workout snack and
11:34then they would have their first Whole
11:35Food meal a couple hours later and
11:37before you guys click out I want to tell
11:38you about a very important announcement
11:41so over the last few months I've been
11:42beta testing and helping customize in my
11:45opinion the best nutrition and macr
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11:49I've been working on it with two of my
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11:54the app is called macro factor and it's
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11:58the app was designed to be smarter than
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12:05enter your goals especially if you lift
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13:08and there it is so you guys can get
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13:14Jeff to help support my work here on the
13:16channel I really think you guys are
13:17going to enjoy it and that's it for this
13:19one guys don't forget to leave me a
13:20thumbs up if you enjoyed the video
13:22subscribe if you haven't already and
13:23I'll see you guys all here in the next
13:25one

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