What do I eat before and after my workout

[VanessaTexasGal]

It's all about replenishing glucose and glycogen, but I don't think high sugar drinks are very useful for the average person. Their workouts are just not that intense. It becomes more important once you start training a lot and with high intensity (and if you're already in good shape) to take some kind of post workout, to be ready for your next workout.

[davegoding]

i was thinking about trying HGH start off with little amounts what are your honest opions on HGH and what are the pros and cons on them thank you for your responce

[undergroundfishchap]

hey, i am trying to lose alot of weight and was wondering do i eat before of after and if so what should i eat please get back to me thanks:)

[supercheto2000]

Depends on what your trying to accomplish. Someone trying to maximize muscle growth is going to want to get a good amount of simple carbs within 30 to 45 min after a workout and follow it by a good source of fast absorbing protein. Someone just staying in shape or toning up can benefit from a banana and a glass of milk.

[yankeessuck49]

You need CARBS to produce the energy for the workout. So, wouldn't it make more sense to eat carbs before the workout and protein in that 1-3 hour window AFTER workout to stimulate muscle protein synthesis?

[dlync09]

@yankeessuck49 well u need protein and carbs after a workout.but mainly carbs staraight away becauseu need to replenish ur glycogen stores..what i do is have a banana straight after a workout and then go home have a shower and get a meal with a mix of healthy carbs and protein

[XxMusclecarsxX]

This dude's a badass!

[hunterholderfitness]

I have personally gotten the best results when I drink a protein shake in the middle of my session. (after lifting and before cardio) In fact, this is the same method 4X Mr. Olympia Jay Cutler uses. Also, I like to drink an energy drink while I'm working out because it helps to provide me with simple sugars and electrolytes the entire time. And as for my post workout meal, it always comes 30 mintues after cardio and is loaded with carbs AND protein. =)

[BallaT21]

you are going against every trainer in the world as far as the protein bub sorry i cant take your word for it.

[power1kfitness]

@BallaT21 Not sure if you are referring to video, or one of the comments below, but it is carbs before your workout, and 2-3:1 carbs/protein after workout.....that is what every trainer in the world SHOULD be saying.

[AliBoulalaSTP]

@power1kfitness you are right. carbs for pre workout and protein after the workout. i usually take carbs and a few gramm of proteins before my workouts and after workout i have some vegetables and a lot of proteins. i dont do any supplements. i take my protein from chicken, turkey and tuna. for pre-workout nutrition i have some rice, potatoes or some noodles, but rice might be the best.

i like your video, its pretty good, but i wouldnt be focused on the 2-3:1 stuff too much.

[BallaT21]

@BallaT21 I was talking to you and yes of course but proteind is extremly beneficial especially if you have the right kind.

[napischu]

To all of you who are wondering about protein. You need to spread out your protein intake over the entire day. Your mucles grow throughout the day, not during that one hour after the workout. In conclusion: Fast carbs after workout, protein with every meal.

[Boodhunnilesh]

AAARRGG !! keep hearing different things each fu*king time

[MIND9988T]

Thanks dude

[stoudemire132]

Clif bar after your workout to spike your insulin with a protein shake. Bam

[Compantino]

this video sucks

[doubleds200]

glycogen. not glucose. I am chemically insulted.

[Doodleedeedoodleedoo]

Anduhh... Smoke some protein powder b4 your workout

[bdsupplement]

i thought u needed protein right after ur wrkot

[power1kfitness]

@bdsupplement Not as much as you do carbs to replenish the fuel you just used. Some protein is fine, but it should be a 2:1 or 3:1 carbs to protein right after workout.

[tricepsish]

Ive been told to have protein asap after workout... But he contradicts this. WHat to believe cunts?

[power1kfitness]

Sweet tea is a maybe....certainly won't hurt if it has low carbs like many do (under 10 grams), but if you find one in the 40grams range then it can be a quick and easy way to get carbs in post-workout. I think an apple is an easy food that most can have ready and available after their workout as well....or you can always go to the juice bar at your gym!

[gnaty23]

what about sweet tea after you workout for carbs....

[100percentNatural100]

This guy is 100% correct. You need something sugary after a hard workout like Gatorade. I would even drink a coke if thats all i had.

[TheUnreaI]

Steroids voice right there haha.

[AranBoparai]

Monday-Chest+ Triceps

Tuesday- Back +Biceps

Wedsnday- Shoulders +(Triceps if not done on monday)

Thursday- Boxing

Friday- Legs+Abs

Im a skinny/muscly 6ft guy, do you think this is a good enough routine? im still perfecting the exercises i do and changing them around often... Sorry its out of topic lol

[power1kfitness]

@AranBoparai That is not a bad protocol, but it is really more about what you do during those days that will dictate what benefits you get from the plan. What are you trying to accomplish?

[AranBoparai]

@power1kfitness it will take forever to type up all my exercises, but about 5/6 exercises on each major muscle... i want to get bigger, but have a ripped 6pack and body

[power1kfitness]

@AranBoparai 5-6 exercises could be fine, again it really comes down to the make up of the exercises, # of sets/reps, order of the exercises, & ultimately how much you can push yourself to get everything you can out of each. Just keep in mind, getting big & getting ripped are two different processes, both take time and discipline, but follow different paths. And both have a ton to do with what type of foods you are putting in your body, not whether you are doing 4 or 6 exercises per body part.

[power1kfitness]

No, not protein....carbs with some protein is good but you are trying to replace the carbs lost during your workout.

[MRxHYPEZz]

So Basically Protein Shakes After your workout !?

[power1kfitness]

Protein intake doesn't need to happen until about 45 min to an hour after your workout. You can mix some protein with some carbs immediately after your workout.....about a 2:1 ratio

[lordvoldemort578]

@power1kfitness So I eat x amount of Protein bars ( to add up to whatever amount of protein I need for My body weight) Then I add carbs Like Pasta?

[power1kfitness]

@lordvoldemort578 I would not get all of your protein (if any) from protein bars....not a good source. And pasta, no.  Go to our site at power1k.com, go to the diet menu and print it out. It comprises (among other things) carbs that are below 55 on the Glycemic Index. These are the good carbs, and when working out you can also mix in some brown or jasmine rice as a carb source too.

[mnoy91]

i thought after a workout your ment to take a whey protein shake to rebuild broken down muscle tissue

[ThaDeToX]

BANANAS EVERYWHERE

[power1kfitness]

Protein drinks are not a waste, just not the best for pre- or post-workout meals. I would use a protein drink for a mid-snack, as a replacement for those who have a hard time eating breakfast, and anytime you are in a "crunch" and can't get a full meal in a protein drink is a great way to fuel your body. While whole food sources are the best for getting in your protein, a protein drink can be very helpful in most people's fast-paced lifestyle.

[soldierside365]

sounds like a marine corps drill instructor who chained smoked lol

[Fonzy3169]

Make a charlie sheen impression video

[GreenMindist]

Hey dude try talking deeper from your throat, relax.

[xllClouDllx]

i just watched a video prior to this video saying you need to take protein within 30min after your last set because your muscles just finished breaking down and need to be replenished ???? im confused

[power1kfitness]

Well, let's put it this way....it used to be ALL carbs and no protein after your workout. So while many of the studies out there suggest 2/3 carbs, 1/3 protein now, as they have found proteins do help with some of the muscle repair....I would say that if you are getting your protein throughout the day, having a higher carb to protein ratio would not hurt you.

[arktana]

hi,

i have heard many times that the ratio -carbs and protein post workout should be 3:1 or 4:1,not 2:1-what do you think about it?

[FraNkyF]

what a crock of sh1t! during the "uptake" phase in the first 15 mins after training... your body will suck up EVERYTHING... 'protein after a workout is useless..you have to wait 45mins before protein uptake happens" what an idtiot!

[bambarby]

the intro music should be heavy metal.

[justwired]

well the thing everyone is into is the whey protien after the work out recently i put the whey away started putting a 6 to 8 oz chicken breast in the blender with about 70 grams of quick carbs this seems to be working better at recovery and muscle repair for me then whey protein ever did

[power1kfitness]

@justwired That has been the issue....people have thought for years that it is all about protein, and it is not. It is about replenishing carbs after your workout.....that is what is depleted! It has only been until recent times that we have discovered adding a bit of protein to the carbs, about 2:1 carbs to protein is the perfect combo for post workout replenishment.

[kannywhat]

jeez stop trying to sound smart and say it simple.Juice head!!!

[lucky5944]

i have one question i go to gym for muaythai kickboxing and we have there some hard workouts. what i eat before the training.(in simple words becuz my english is not so good)

[cpms5151]

his voice sounds like captain ginyu!

[arviagent13]

@cpms5151: Yes. He is getting us all to fight on Frieza's side.

[slyrcsjoe]

u got it block head

[leonmuscle123]

ROIDS LOL

[Nichecraze]

did you do the voice for the receptionist in monsters inc?

[MrTimm77]

its the guy from waterboy

[GsxRaider]

@power1jfitness sir you mean one should not eat protein immediately after a long and intense workout?juz fruits and after you sleep thats the time you eat your protein?

[efadaei]

@GsxRaider eat fruit milk and whey protein. 1-2 hrs later, eat a complete meal with 50% carbs, 25% protein and 25% fat. The goal here is to replenish your body constantly of lost protein, carbs and fat. The best thing would be to EAT, EAT EAT right after workout, 1 hr-2hr after again and just before you go to bed. You will look like a Brock Lesner or Arnold Schewarzneggar in no time.

[Andruiu]

@efadaei Why milk and fruit? Fructose is not a good choice for a post-workout carbohydrate.

Please inform yourself better before you give bad advice here for begineers.

[efadaei]

@Andruiu You need milk to strengthen your bones and joints that are attached to muscle. You want fruit so all your enzymes in the body are functional and can break food down properly. Do you really think that eating pure protein only is a good idea? This is like giving a car an oil change to run but not put any fuel there. Whats the point? You need to have a bit of everything so your body can function at optimal performance.

[Andruiu]

@efadaei @efadaei You didn't understand my post(s).

Once again, read more about nutrition before you give advices. For example, read the advices given by the author of this video to understand better.

Milk is slow to digest, no good for post-workout drink. Enzymes are used to break down foods, not the other way around. Again, fructose is not a good source for a post workout drink.

Here are some tips. Accept my advice and start reading, you will thank me soon. Don't feel offended. Good luck.

[efadaei]

@Andruiu Read what, your bullcrap? You say Milk is hard to digest and then you say fructose isn't a good source for a post workout drink. Ok so Milk is hard to digest. Is fructose hard to "digest" too? You don't even make sense man. I could probably list all the fucking food that exists and you'd probably disagree with all of them just because you think you know everything and want to be a jackass.

[Oklahomarfully]

nice video!!...well, I´m practice tae kwon do what I can eat before the training? and how many time before??....

[acidee100]

Guys stop, hes obviously a heavy metal fan.

[RussX5Z]

Whoa what's with this guy's voice? Too much yelling at a heavy metal concert? Ha ha!!

[ThisIsAky]

Steriods have changed his voice LOL

[sweetjesuss]

Has Bob Matthews got a program on power1k.com that i can subscribe to?? and how do i find it? thanks

[MrConnor2011]

ha ha ha ! sounds like him off dodgeball. where is he at globo gym .pms

[thunderheart226]

i do buy the protein shake but i dont drink it right there. i wait like an hour.is that ok?i work out in the mornings.should i go later since im trying to gain muscle weight?

[MultiPeaceandlove]

this guys voice is so annoying

[eldictator1]

Balls to energy drinks...all you need is for a post and pre smoothie

Blend a cup of beetroot juice(nitrates improve performance) coconut water (better than any sports drink for replacing electrolytes and rehydration) a cup of oats, frozen peach,kiwi,mango a drizzle of honey a little milk and a cup of whey protein...bingo all nutrients covered, performance improving and added fuel

[redsiperas]

thanks it helped alot



[blade004]

The video description says at the start "There is a lot of confusion as to what should be eaten before your workout" but we are always still confused because EVERY one of you guys say that.

[johnfredyzabala07]

what about if you blend yur protein shake with bananas or blue berries or honey and just drink it rite away when you are donde with the workout..?

[Cradle2Venus]

Pre-workout I make a shake with 3tbsp yogurt, handful mixed berries, and juice (or water and 1/4 scoop superpump250).

Post-workout I make 2 shakes.I drink them at 15 & 45 minutes post-workout:

1. yogurt, berry mix, banana, juice/low dose blue-raspberry glutamine (powder mix + water).

=low fat fuel w/digestive aid. recover fast from exhaustion.

2. yogurt, cottage cheese (blend well), low-dose glutamine drink, berry mix

=low fat high protein w/digestive aid. get maximum protein in your system fast

[demonicsyndrome]

FOR A VIDEO WITH THE ABSOLUTE TRUTH XD

[grant699]

Thats putting it plain and simple...

[mnoy91]

so your not ment to take a protein shake after your workout? i mean lifting weights.. only carbs? everyone says take protein and carbs after gym, protein to recovoer the muscle tissue

[mnoy91]

so your not ment to take a protein shake after your workout? i mean lifting weights.. only carbs? everyone says take protein and carbs after gym, protein to recovoer the muscle tissue

[oxbadcoded]

Hi I'am really confused about my postworkout and preworkout meals would oatmeals be good before I hit the gym combined with whey protien and after my workout 35 min take a banana and whey and how much grams of carbs would i need before my workout I'am really confused.

Thank you

[frewwk]

Hi Bob! Great video there, thanks a lot! Btw, I hav a quick question, can I just drink lots of whey protein shake instead of consuming turkey, fish and chicken because they take quite a lot of time to prepare?

Thanks man!

[kettavan600028]

zzzzzzzzzzzzz,,,,, so many videos n all of them are diff,,, do i need to take protein before going to gym or not????

[power1kfitness]

@kettavan600028 - You need protein in your diet, but you need carbs in your body prior to going to the gym. Carbs will be the fuel source that will get you through your workout, not protein. After your workout you supplement with carbs and protein, about a 2:1 ratio.

[kettavan600028]

@power1kfitness ok bro thanks,, so do i need to eat 1 hour before going to gym or its okey if i eat 30mnts before going to gym?? how bout glucose drink while im workout bcoz i got see some people drinking energy drink or glucose while workout??

[roboticmehdi]

@power1kfitness Hello sir. I would like to ask a question. What is/are good method(s) to cook chicken breast? I usually boil it for 15-20 minutes, but that way it doesnt taste any good. am I doing right? than you.

[DecadentCross]

@kettavan600028 yeah he said take protein before working out like half an hour before your wokr out tho

[petemcgino]

@kettavan600028

both

[petemcgino]

@kettavan600028 Both

[RINO92xxl]

@kettavan600028 yes and after, its carbs you should be worrying about though

[xAxBeVaNxBx]

@kettavan600028 Yes, it's recommended. I think this guys trying to say you can build as much muscle eating a good food source after and before a workout then rather just some protein shake :/

[CertifiedHustler68]

@kettavan600028 visit twinmuscleworkout i guarantee ull wanna sub after watching a few of their vidios

[wannanoU2]

I sort of believed this guy up until he said 'gatorade'. I hope the poor girl that sent him that question doesn't follow through.

[Gazza30592]

This dude has the most macho voice ever...I bet he has no problems picking up chicks

[rugnev]

@Gazza30592 That's hilarious! LMAO

[nomonotonous]

@Gazza30592 I assume any muscular dude has no problem on that..

[deonvan]

@nomonotonous You don't know how to really get women if you think you will get women because of your muscle. Is like saying Mr Olympia get all the women. Now that is grossed. I see this hot girl rather go for a skinny guy compare to this muscle man. But for us guys when we see women body we automatically get excited, but sadly in case you don't know women don't get excited like us guys. It takes the right package not just body but the way we talk and our overall sense of style to excite them.

[e334r]

sum 1 is squeezing his balls or something?

[iamscythe]

hey man nice vids and well done on answering punks and skinny losers so patiently !

[Lewis1985]

I'm always looking for more information on nutrition, but it can get so confusing. It's easy to get completely confused. Here you say that you can't uptake protein until 45 minutes after your workout, but this guy for example says you need to take it in between 30-45 minutes, after 45 is no good. How the hell do I know who is RIGHT.

I've also read that fruit is great post-workout, and I've read that it is bad, because you want dextros not fructose.

[p90x4lifewaswrong]

Bob,

You got it,...right! I see you have a proper education in these areas. Steve Turano of Body Performance is also preaching this as well.

John

[polishmysac]

wow, someone actually got it right. Great vid.

[B0dyPerformanceTV]

@polishmysac still cheatin on ur wife..bich??

[superman320]

in terms of protien : carb (2:1 ratio) what is the best things to have before and wat to have after, literally the foods sum small examples as im trying my best at losing the mid region but gaining uper and lower region with muscle

[Chaaarge]

to all those people saying you need a protein shake after a workout, you're wrong. What you need most after a workout is to replenish your glykogen. which means you need simple sugars such as candy, gatorade etc.... you'll get protein later during the day when you eat chicken, fish etc. people need to stop worrying about protein and start worrying about carbohydrates and lifting weights

[Dom1two]

this is the ONLY video iv ever come across where its saying NO PROTEIN SHAKE after the gym, personally i think this is rubbish,protein helps repair the muscle so after a good work out u need your protein sake!

[power1kfitness]

@Dom1two We are saying is that it is not about protein after a workout and many believe that...its about carbs, replacing what you just lost after your workout. There can be protein in the meal, but you actually want about a 2:1, protein:carb ratio after your workout. Get protein throughout the day, no doubt if you are working out, you need PLENTY of it, but just not the focus directly after your workout. If all other videos say otherwise, I guess this is the only one that gives the truth??

[rhcpguitarar]

@power1kfitness If you want some carbs after a workout, chase your protein shake down with some white bread. Tons of carbs, perfect to replace those lost.

[Andruiu]

@power1kfitness Such a true statement. In my opinion protein is highly overestimated today in spite of carbohidrates and even fats.

[efadaei]

@Andruiu You need protein because of the amino acids. They are the building blocks for muscle repair. Carbohydrate is for quick energy need and fat is used after the carbs in the body are exhausted. But, to build muscles, protein is a MUST and not overrated.

[Andruiu]

@efadaei Muscle building is a much more complex process to be simply put under the statement that "to build muscles, protein is important". To build muscles, you need anabolism, not protein. Anabolism is a state at which you reach after you combine fat, carbs and protein the right way.

[p90x4lifewaswrong]

@Dom1two It's actually correct. The people telling you to take protein after your workout are VERY average. Bob seems like a pretty good trainer

[B0dyPerformanceTV]

@p90x4lifewaswrong ...

[Evanator1991]

@Dom1two well said.

[surfingtube]

Some say proteins after workout. Some say carbs. I think what you need is BOTH! Or am I totally wrong here.

[20musicfreak20]

@surfingtube u r totally right! take both 30 minutes after workout

[Wertigo98]

steroids much?

[thegoldman88]

Hi Bob! I just have a quick question. I been doing a workout called P90x. I am on second round. I followed the p90x diet which has lots of complex carbs. Recently my doc told me I have wheat allergy. Now im replacing my complex carb with simple carbs. However, when I was working out I felt really weak and my performance dropped. In this case do you have any suggestion of what kind preworkout meal should I have beside just a banana.

Thx a lot!

[drtcan]

Indeed! Loading up on quality carbs will make a huge difference in energy levels, and thus, strength and fitness gains. Piss on protein shakes!

[johnkx]

Quality carbs, is rice a quality carb?

[drtcan]

@johnkx Yes, rice and other grains are ideal. Before and after workouts, eat a balanced meal with some lean protein (low fat cottage cheese, fish, lean beef, or poultry) and either rice, potatoes, or oats. Shakes are good for protein, but whole foods contain more nutrients and are better overall. Don't forget to include a vegetable (broccoli, spinach, etc.) in your meal, and a piece of fruit for dessert. Food before supplements!

[SiaGrath]

k so let's say I throw down a pb & j 30 minutes to an hour before and after my workout. would you recommend this?

[friskystapler]

@SiaGrath I used to have a pb and j after my workout with a protein shake. I might only have it once per day though

[lordslayer22]

this is not right, your suppose to take a protein shake immediately after you put the weights down. so take a shake to the locker rooms and take it as soon ass you can.

[power1kfitness]

Not if your protein shake is comprised of only protein. Originally it was thought that solely carbs were needed for post-workout replenishment, but recent studies have shown proteins have their place....but carbs are still the main component of your post-workout meal. You may want to reconsider your after workout meal.

[mrnickb]

My protein shake is a bulk one so it has protein and carbs, I usually just have a few scoops of that, then make a couple of tuna sandwiches on whole grain bread and also a banana, is that a good idea ?

[power1kfitness]

Additionally, here is an article from USA Today citing some research - "Studies show that carbohydrates combined with a little protein creates a better muscle refueling and building response, and it reduces cortisol, a hormone that breaks down muscle, says Nancy Clark, an active member of the American Dietetic Association's sports nutritionists and fellow of the American College of Sports Medicine."

It is the latest research, but never was it solely protein for post workout.

[jreily88]

@power1kfitness

Okay, tell me if this would be a good pre-workout and post workout regimen,

30-45 minutes before workout: Creatine, protein, and some fruit for simple sugars,

immediately after workout: BCAAs, creatine, multivitamin, and fruit,

30-45 minutes after that: protein shake.

[brock8008]

@power1kfitness Carbs have a protein sparing effect preventing gluconeogenesis and breakdown of the absorbed protein. Ideally you actually want to consume protein before, DURING and after exercise. Most importantly immmediately after when there is an increased delivery of amino acids to the muscles. Carbs alone reduce protein breakdown. Protein alone increases protein synthesis. Together they create a positive net balance. Insulin also plays a role.

[vincent7125]

The best carbohydrates is white rice. which you need for your hard workout. After your workout PROTEIN shake is an idea for muscle repair and build. Well i take whey protein after workout but i feel take too much of it make you big, my intend is build lean muscle, like Bruce Lee.

[20musicfreak20]

@lordslayer22 NO, no no no no dude, mistake! I have been doing research about this and i know from experience. This guy is absolutley right. wait at least 30 minutes to take protein and carbs after the workout but dont take it after 45 miuntes. carbs is 100 times more important then protein so 30 minutes after work out, take about 70 grams of carbs and 30ish grams of protein (and thats assuming u do like hard core weight training)

[gohito456]

what i do is after my 45 min workout i drink gatorade and a banana same be fore the work out after 20 min after the work out i drink whey protien or a steak

[MrAlec32]

Post workout- Protein & simple carbs

[kym923]

This is true for conditioned athlete but proteinshake should come just little earlier like 25min after sugar carb. If you want to lose fat then just protein shake is still good and solid meal within a hour

[kdkfilms08]

What is the best carb, protein and fat formula? Is it 40/30/30 or 40/40/20?

[samnaps1]

haha

so what if you WAIT 45 min after a workout and then drink the protein shake??!

[jarooFLtutor]

Curious, how much protein do I need on a offday compared to a workout day? I workout 4 days a week now with weights and I try to eat roughly 1-1.5g pr kg of my bodyweight through a day. Should I eat less or more proteins on off days? I eat healthy, have one major meal everyday and many minor meals with etc egg, fruits, small amounts of chicken etc. Mixing it together to get a well rounded meal each meal without trying to chug in too much.

[power1kfitness]

1-1.5 is good and you really want to stick with this every day....not really a need to vary on workout days as long as your body is getting this on a consistent basis. You have to look at calorie consumption and macro nutrient consumption (proteins, fats, and carbs) on a global basis...how much are you getting each day, each week....if that is all good then nothing to worry about.

Sounds like the rest of your diet is pretty good though.

[spillerjuice]

@jarooFLtutor 1.0-1.5 per lb. I'm 85kg around 210lbs, I do not have 85 gram of protein a day. I have 210.

[ursuchanoob]

is rice good to eat after like after 20mins? and meat?

[power1kfitness]

Rice can be a pretty good replacement food after your workout and some of the latest studies show that some protein is good after your workout....and there is really no better protein source than meat. I would limit your protein intake to about 20 grams post workout with about a 1/2 cup of rice. Fruits, and some simple sugar carbs are always going to be the best post-workout foods to restore the body.

[Rollride]

Well i find that right after your workout you need some high GI carbs (as you said, raisins, dried apricots, honey) and about 30-40min post workout a protein shake, and about 1-1.5h after the workout a solid meal with some complex carbs.