One area that causes a lot of confusion for people with regards to proper bodybuilding nutrition is:
“What Should You Eat Right Before A Workout?”
and
“What Should You Eat Right After A Workout?”
Right around your workout is a critical time frame where your body NEEDS high quality, fast digesting nutrients to help replenish your muscles to aid with recovery and growth.
Taking advantage of this unique window of opportunity and getting it right can really help you get the most out of your workouts. Pre and post workout nutrition is very often the missing link for maximizing your strength and muscle gains in the gym.
So in this video clip below I’m going to show you exactly what you should have before, during, and after your workouts to ensure that you provide your muscles with the nutrients they need.
Watch The Video to find out what you should eat before & after working out…
Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here
Overview of what a good pre and post workout nutrition plan should look like:
- 1 hour before going to the gym have a small protein and carbohydrate meal.
- 10 minutes before your workout have a pre-workout energy drink such as Extreme Rush to prepare you for the workout.
- 20 minutes into your workout have a serving of BCAA’s to help keep your body in an anabolic state.
- Right after your workout have a post workout protein shake with 5 grams of creatine. If you are bulking up in a mass building phase you should add 50-100 grams of fast digesting carbohydrates to this post workout shake, something such as dextrose, fruit, waxy maise, or other fast digesting low fat carbohydrate source to help replenish your glycogen stores and increase your caloric intake.
- About 1 hour after your workout have a solid food protein and carbohydrate meal.
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Pre & Post Workout Nutrition Re-Cap…
Well there you have it, a complete pre and post workout nutrition plan laid out for you step by step.
Now you are probably thinking right now:
“That’s A LOT of stuff… It must cost a fortune to take all that…”
And I agree that eating for bodybuilding isn’t cheap. After all it’s a lot more expensive to buy chicken breasts than it is to buy Kraft Dinner. But if you are really serious about maximizing your gains in the gym then you need to focus on consuming high quality nutrient dense foods, rather than cheap processed filler foods and junk foods.
Now as for the supplements that are covered in this video, they are actually more affordable than you would think. On a per serving basis supplements are a lot cheaper than most other food products.
—————————————
Note:
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For example, Creatine costs about 15 cents 8 cents per serving, Extreme Rush is about a 1 dollar 50 cents per serving. BCAA’s are about 40 cents 20 cents a serving. The most expensive of it all is the protein powder which is about $2 per serving (but that’s still a lot cheaper than buying a steak). If you took all of these supplements just like I outlined here it would cost a couple bucks per workout.
Considering all the health and muscle building benefits that these supplements provide, this is actually a very good deal in my opinion.
I’d love to hear your feedback…
Please post a comment below letting me know what your pre and post workout supplement routine is and we can chat about it in the comments section below…
108 Comments
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Jakob
Hey Lee 🙂
At my gym, a guy always sips down a coca cola during his workout, and I always thought it was a bad idea (I never drink soft drinks) and that it was unhealthy, but now I’m getting confused. Because a lot of people – you’ve been talking about it too -are talking about putting energy into your muscles during your workout, so maybe its not that stupid? Obviously it is unhealthy because of the sugar, but really – sugar is what you want to put into your muscles while you train, right? It just doesnt seem right that cola should be good for you, you understand my confusion? I hope you will help clarify! Thanks from a dedicated musclehead in Denmark
Discount 1.m.r powder
I am in my mid 30’s and hit the gym pretty hard but I am finding it soooo difficult to finally get rid of the tummy. The rest of the body seems to be coming together but it’s frustrating to not be able to get rid of the flab. Any tips?
Trying to lose weight Jason
Hey lee,
Just wondering how important you think getting on a supplement routine like yours is? For example if you’re just trying to lose weight and get toned instead of getting big is it essential to take all those supplements?
leehayward
Trying to lose weight Jason,
========================
Supplements are not necessary to lose body fat. Exercise and nutrition are the only things you need to lose fat permanently. Some supplements can help speed up the process, but they are not required to make progress.
Rocco D... RI
Lee, I’m a bit confused regarding the post workout meal. Just about everyone that has a post w/o meal adds 20g-70g of simple carbs. In your video, your post w/o meal consists of protein shake, creatine and l-glut.
Tre west
Lee What’s up I enjoy your video’s it has taught me a lot I have another question for you. The only opportunity I have to workout is 5am every morning I watched your pre work formula and post.
Since I work out so early should I do the same as your video for per work and post….
Krrish
Hii lee i been following u on facebook nd youtube i realy anjoy ur videos i just gota a question abt.protain need ,i am 22 nd i gota 65kg body waight how many grams protain i should consume in a day ? i spend 2 hour in gym
Eccentric Movement
Lee,
I have read/heard that the muscle rips/tears when we are letting the weight down (I think this is eccentric movement). I saw a guy at the gym doing dead-lifts, and he pulled up, then proceeded to basically let the weight drop! Apart from making the gym floor shudder like crazy, with mind to the point I made above; this didn’t seem the best form for the dead-lift.
Then again – he was dead-lifting 280 KG – so he either was a genetically gifted guy that made gains whatever he did – 😉 – or that was an alright way to do the dead-lift.
Now I’m not pretending to be an authority on the subject at all – the points I’ve made are only what I’ve read and heard and seen – so I’m asking a genuine question.
What’s your take on this Lee?
leehayward
=============
For such an early morning workout you don’t need to eat a meal before hand, just take your pre-workout drink and then follow up your workout with post workout nutrition afterwards.
leehayward
============
You need to consume 2.2 grams of protein per kilogram of bodyweight per day. So for you this would be 140+ grams of protein per day.
leehayward
===============
I just answered your question in the other post you made. Note in the future please only post the same question once. When you post the same thing to numerous blog posts it is redundant and clutters the blog.
Eccentric Movement
leehayward,
Sorry about that Lee – I just thought one post might be too old for you to look at it.
Chantry Abbott
Lee,
Can you give me a breakdown on how many calories, grams of protein, and carbs are ideal for the pre and post workout meal?
ed james
Pre workout almond milk protein power 3 raw eggs flax seed in a shake.
Ankit
Hyyyy Lee,
Thanks for your great site video and advises.
I want to know how many grams protein i should consume per day? I am 28 year old and my weight is 54 kg.
I am skinny so what good for me. Heavy weight low reps, light weight low reps, heavy weight high reps or light weight high reps.
Thanks.
Tim
So do you take a protein shake before and after your workout?
Ectomorph Bodybilder
Well, before workout I have some fruit, typically a banana. Nothing during workout, just water. And after workout I take After Max by Optimum Nutrition. I did try some samples of pre workout supplements, and they indeed seem to give me some extra boost, so I am definitely considering them, more specifically, Ronnie Coleman’s pre-workout stack (Testogen-XR + MyoBlitz). It’s not cheap, of course, so my primary attention is to protein supplements and post workout one. If there’s some extra cash, then I’ll go for the pre-workout supplements too.
Craig
Lately I’ve been doing this:
1hr before – protein/carb meal – usually oats with protein powder
10mins before – waxy maize (30g) + eea’s + bcaa’s
during workout – waxy maize (30g) + eea’s + bcaa’s (finish within 30mins)
post workout – HydroWPI + Vitargo (80g) + eea’s + bcaa’s + glut + kre alk + banana
30 mins post – 200g cooked chicken breast + 400g cooked sweet potato
It’s based off Milos Sarcevs guide for pre/intra/post workout nutrition and i’ve put on some quality mass with minimal fat. I’m endo/meso.
leehayward
===================
For most guys who are in a mass building phase I usually recommend about 40-50 grams of protein in the form of a protein shake and 80-100 grams of carbs. This can be from a sports drink like Gatorade, dextrose, waxy maze, fruit, or a combination of either.
If you are in a fat loss training phase just have 40-50 grams of protein in a shake and skip the carbs.
leehayward
==============
You should consume 2.2 grams of protein per kilogram of bodyweight per day.
As for the workout routine you should follow, check out my blog post at:
https://leehayward.com/blog/12-week-workout-program
leehayward
============
I always have one after my workouts. But whether or not you have one before depends on how you’ve been eating during the day. If you can get a solid food meal about 90 minutes before training that would be ideal. But if you can’t eat, then you can have a shake about 30 minutes before training.
niel
hi lee, im currently not using any supplements or anything, just eating allot, what i do normally i eat some peanuts, 6-8 eggs and about 35g (uncooked) oats in that order, and i know that after aworkout within a half an hour is good time to eat or drink a shake, but i normally eat some green veggies, chicken and some brown rice… would that be a good meal directly after a workout or what do you think?
niel
niel,
what i meant was i eat that peanuts, eggs and oats meal between 1 and 2 hours before i train
Jarisa
Is it okay to take protein powder if im trying to lose 100 pounds ?
Black Diamond
Thanks for the great tips on how to set myself up for my workout and how to take care of myself post workout. My issue lies with what are the best fitness supplements to use post workout. There are so many options out there that claim to be the best, but it is difficult to decipher what really works best! I am not looking to go crazy, and do not want to spend thousands, but want a good reliable product. Any thoughts? Thanks again!
Ganesh
Hi Lee,
So how many times in the day you take that ISO Whey Protein?
So you all the way depend on the ready powders… what about pre & post workout foods/frutis etc? Would like to suggest?
-Ganesh
roberto
hi lee I have a question about protein powder and creatine, you have said lot of times that you can mix creatine right in the protein mix but some people also say that is not a good idea because your body just will not be able to absorb it or something like that, I’m confused about that, I’m planning of taking creatine before work outs but can I also mix some creatine after working out right in my protein mix as well as post work out?, it’s been a while since I worked out but I want to star again. I’m planning of taking creatine monohydrate and amplified wheybolic extreme 60 as a protein. I read that for extreme results it’s recommended having the protein pre and post work out so what is the best thing to do? should I have creatine mixed right in the protein mix and take it pre and post work out? thanks
Jake
Cardio. 30 minutes of cardio a day plus some abdominal work outs.
Maybe do a quick abdominal work out in the morning when you wake up either 2-3 hours after cardio, or cardio right after the abdominal work out.
ASH
Hey Lee,
Im’, following your website since a month maybe it’s interesting and wonderful over million of pages, tutorials on internet, 🙂
let me clarify something:
my name is Ahmad,
country Afghanistan
Start bodybuilding : 1st July 2012
Arm size : 19inch/ before it was 16inch
Chest : 48in/ before it was 44inch
weight: 198 lb
height: 186cm/ 6.10
maybe i have some fat but i’m sure I have 70% muscle on my body I start bodybuilding late but I do physically work before bodybuilding.
so my question is that i’m just eating junk food no powder protein in good quality available in my country.
can you please help me and explain me what should I eat for pre/post workout.
thanks in advance
leehayward
ASH,
Some good sources of protein include:
all kinds of meat, all kinds of chicken and poultry, all kinds of fish, eggs, milk, cottage cheese, greek yogurt, etc. you can meet your protein intake requirements with these foods if you plan things accordingly.
ASH
leehayward,
Hey Lee Thanks, alot
🙂
johnny
Hi Lee, I just want to ask you what you think of TMW, because they go against alot of what you’re doing and they have super results. They do intermitten fasting and consume all their calories in a 4 hour period after their workout. IMO they have some of the best results i have seen yet and i been through alot of different videos from YouTube. They really are shredded man + they don’t even go to failure on their sets. Can you comment on why this is please. Ty
carlos
thanks for uploading this video! now i understand how to take the pre and post work out sups! i have all the stack but i didnt know how to take it! its a lot of shakes and pills etc, but know i figure it out! thanks again!
Hammad
Lee you are awesome motivation man v best help on bodybuilding on ur site n emails
robert
Hey Lee,
I’m new to your site,I was reading your diet plan and I am trying to cut excess body fat and build muscle should I be eating all that protein and carbs even though I need to loose about 100LBS!
Please help!
abdulrahim
Jaime
Hey Lee,
Great information. This is my pre/post workout routine, similar to what you have outlined. I usually have my meal 2-2.5 hrs before I hit the gym, if its any less I feel too full (have a relatively large meal of lean meat, and complex carbs). Is that too much time before the gym? Other than that I take the pre-workout about 30 min before along with 5g glutamine. After the workout I take Karbolyn (1 scoop/ 50g carbs), 5g glutamine, 5g creatine, 1 scoop protein (24g). Also my workouts are late evening so I get home after 9pm, so should I still have a solid meal 1 hr later?
Thanks
Greg Holton
Hey Lee, I thought they did a study and found that glutamine really doesn’t do what once was believed?…At least that is what im hearing. I wish blue star would come up with a pre-workout that doesn’t have me all wired. I find it hard to focus….Greg
leehayward
Jaime,
It’s ok to eat a solid food meal after training. All the talk about not eating late at night, etc. doesn’t apply for people who workout late at night.
leehayward
Greg Holton,
Have you tried Extreme Rush?
This is a good pre-workout that doesn’t have a lot of the negative side effects associated with most energy boosting supplements.
Tom
After weight lifting I take about 5 grams of creatine and 5 grams of BCAAS with 10 oz of grape juice and 2 tbs of honey. I also down 35 grams of whey. I’ve read that simple fast digesting carbs will spike your insulin levels, thus rushing the nutrients through your blood and to your muscles. Is this correct or should I change something? I never realized how important nutrition was until I started researching it. Thanks for all you do.
Bill
Hi Lee, Great info
If you’re a simple weight trainer like me, you’ll find you won’t need to be over considerate about what and when to eat; if you do the right progressive training and you see some results then that’s all that matters.
leehayward
That’s a good post workout drink that you are taking right there. You’re getting all basis covered – fast digesting protein & carbs along with BCAA’s and creatine. Good stuff!
Natasha
Hello lee, I just wanted to thank you for all your great advice, I love watching your videos because I can learn from them every single day. I am a nurse, and im also training at the gym to gain muscle mass,so the meal prep videos have helped me a lot, I would like to see a video of you talking about meal storage, how many days lasts in the fridge ect. And also more snack ideas. Thanks again
leehayward
Natasha,
Thanks for the comments, glad you enjoy the videos 🙂
Norman Paskowsky
Thanks for your tips! Is there a caffeine-free version of Extreme Rush? I have acid reflux and I’m not suppose to drink caffeinated products.
dave
Hi Lee,
Thanks for all the information I am amazed with all the tips and advice so a very big thank you ,
Having watched all the videoo clips I am trying to order som Blue Star Rush but I cannot find a supplier to deliver to Spain is there anyone who can help and point me in a direction of a supplier who ships to Spain.
Dave….. Spain
Julian
Anything you put in your body should be asimilated or eliminated. If your body cannot asimilate the nutrients you are putting in, than it will eliminate and that requires a big amount of energy. So no matter what you are taking in as suppliments, make sure that you are asimilating them. You will see it in the energy levels.
Calvin
Lee. i hve a problem losing my belly vet it irratates me alot bcause i even hve love handles i would like to knw what i can use to lose all of my belly fat and love handles
leehayward
I have a good fat loss program that you should check out at: http://leehayward.com/muscle-building/extreme-fatloss.htm
This will help you lose your belly fat and love handles.
Mark
Hey Lee, great work buddy.
Blue Star – impossible to get this in the UK, I’m guessing any Extreme supplement will be good to go? I’m using Whole Gym Extreme Pre Workout – as this is my first attempt with all the supplements I’m kinda lost on the Blue Star products.
Just a quick reassurance is what I’m looking for I guess?
Keep up the good work Lee
Cheers
Mark
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