As always I hope all of you enjoy the video. I see a lot of questions about not eating anything before a workout and training in a fasted state. While yes this is fine, you will want to eat some kind of fast digesting source of protein soon after your workout to drive up protein synthesis and to see the best results for your muscles. I go over the topic of fasted training in depth throughout the video. Just watch the video and pay attention. Also, the 15 science-backed sources used for this video are all listed in the description if you'd like to read the studies for yourself. Thanks for tuning in.
Hey, i got h-pylori & I'm losing muscle mass rapidly. Is there anything i could do to stop the muscle loss ? I took a cocktail of meds for 2 weeks & the bacterial infection didn't go away.
@@eddieelie4978 Have you tried taking probiotics instead of antibiotics? I've heard or read lots of doctors say that taking too many antibiotics will usually wipe out your healthy gut microbes (microbiome). That's where taking probiotics will help restore those healthy gut bacteria, which are essential for fighting off any kind of bad bacteria. It goes without saying that you can't regain muscle without a healthy microbiome to support the process. And on top of probiotics, cutting down on simple carbs, increasing healthy fats, and doing intermittent fasting (for example eating all of your meals within 6 to 8 hours as I do) for at least a few days a week should also help your body fight that bacterial infection. Best of luck.
@@ArunKumar-in8vq He said in this video it's best to eat no later than 1 to 2 hours before your workout, but he was talking about slow-digesting carbs like pasta, potatoes, oats, etc. If you're having fruit or liquid carbs like a banana protein shake or smoothie before your workout, those digest faster. Before I started working out while fasting, I would have a small coffee-chocolate-banana shake about 20-30 min before working out. That worked well for me. Now before working out I just have a no-calorie caffeine drink with electrolytes, and save my carb loading for right after the workout. That also works well for me because I'm now adjusted to burning ketones during workouts instead of glycogens.
@@DashingPartyCrasher i always took & take probiotics now. Matter fact i take this probiotic promoted by Dr Eric berg, this particular probiotic is awesome, it can survive stomach acid & acts like a detergent. When i do # 2 there's no smell. But it's not sttong enough to kill H pylori. No probiotic can. But I'm not going out with out a fight. I ordered something called colloidal silver, it kills all bad bugs.
@@robbiesmith2281 Since oats can feel heavy and take a while to digest, it's best to reserve this snack for when you have more than an hour for digestion before a workout. Any type of oats - like steel-cut or whole - can provide a good pre-workout meal
Pre and post workout meals:- Pre workout * Proteins 20-40g 1-3 hours before * Carbs: depends on workout duration. Less than 1 hour workout, then high glycemic index carbs like white rice/potatoes/bananas. If workout is up to 1 hour or more, then low glycemic index carbs like brown rice/sweet potato/oats. Post workout * Proteins: matters if you haven’t taken proteins pre-workout (20-40g of fast absorbing ie, whey protein) * Carbs: 30-50g of fast digesting carbs like white rice/potatoes/bananas. Recommended post workout supplements: Proteins and creatine
@@unknownforareason7432 nuts are source of proteins i guess. Pre workout proteins’ source is not specified (either its nuts, eggs, meat/fish, etc). Post workout proteins should be fast absorbing like any source of whey protein or eggs.
Jonathan O your balls don’t go away. It’s depends on how much you take. Do your research and follow a set plan see a doctor for blood work and you will be fine.
Finally a fitness channel that isn't just a random buff dude telling us "this is good, this is bad" without any sort of evidence backing it up except what he has heard from other muscleheads in the gym or read from random buzzfeed articles. Coming with scientifically based information is really what we need more of in this day and age, great video!
many negative comments about this being confusing and “too much”, but i gained a lot of knowledge from this and it truly help me understand the questions i had. cheers.
I think some people are just looking for a fixed nice list of stuff to eat before and after workout for any situation. The truth is, it *depends*, so that causes the confusion for them lol.
Before: 1 boiled Egg, 1 Apple, 6-8 (pre night soaked) Almonds. *At least an hour before Workout. During: Lemon Barley syrup in water with pinch of pink rock salt during workout as energy sipper. (Lemon Barley helps in avoiding muscle cramps & has multiple health benefits) After: 2-3 boiled Eggs, 2 bananas, 1 Glass of Milk, light or mid Carbs. As much as possible eat natural things and avoid powders. Milk, Eggs, Fruits, Dry Fruits & Greens should be your best friends!
12:54 To save you 13 minutes and sum things up, eat a well balanced diet high in whole , fresh foods. Make sure you have some food in you for fuel before workouts. Replenish nutrients AFTER your workout and make sure it includes some protein! Simple concepts taken way way too far
Isn't it to show how much research they do as fat loss experts themselves? For me, I like how they show the study sources and summarize the pin points of the research
The program works, and it is true, you do get your money back! Plus, you get to keep all of the workouts and nutrition guide access for free afterwards! Thank you Gravity Transformation! Your knowledge is very helpful and very much appreciated.
This channel teaches me a lot about health and really makes me feel like fitness isn’t difficult but is a matter to understand first before doing crazy random stuff on your own. Thank you from Saudi Arabia.
The explaining is necessary. He’s trying to tell you how to eat it rather than telling you what to eat. Just eating the food he tells you to doesn’t help the way he tells you how to eat the food.
Replies like these really showcase how degenerated humanity has already become. No staying power. No understanding. No will to even entertain the notion of thinking. No attention span. You guys are a disgrace to the brain you have in your head. Use it. He gave you a very detailled breakdown of what to do. In fact, he explained the many possible options.
Mayhzon bro u seem like some autistic fuck with ur profile pic. I know plenty about working out and many times shit just gets us confused and we don’t NEED TO KNOW THAT. We clicked on the vid for the foods not the explanation. The explanation is fine if they don’t over complicate shit retard so if anything ur a disgrace to the human population lil fuck of a retard
I lost 43 pounds in 3 months following this channel. I've lost zero muscle mass. It works of you watch these vids, keep them in context and follow a specific plan.
Congrats man. How do you know which protein shakes to buy and such? I feel I get caught up in those details cuz I wanna grasp the concept yet I get wrapped up in the debate and have zero results. Is it procrastination of defeat? Either way I end up quitting. Any mantras or mental notes to suggest? I need the support
@Team Selector I've lost no strength and I've kept measurements of my arms and chest. I've lost no visible size that I can tell. I did have to go out and buy all new clothes though.
Stickmunx No. Mix the oats with water and microwave until cooked. Then add the rest of the ingredients. My shake recipe is: 1/4 cup oats, 1 banana (frozen), 1/4 cup blueberries (wild, frozen), scoop vanilla protein, add to blender and fill with skim milk until solids are covered. Drink. This is my breakfast.
I love the fact that this guy puts a lot of research into his videos and makes sure he has an understanding of what he is actually talking about; all in all great videos i learn a lot from these.
Amazing in depth analysis telling you when to eat what and why with good scholarly sources. Anyone just getting into regular workouts should watch this video!! Thank you for making this video!
I've tried a lot of post-workout protein supplements. They were expensive and tasted awful. Even the flavored shakes tasted synthetic to me. Now, I just eat REAL food. They taste better and cost less. My current workout meals. *-Pre-Workout:* 2 tablespoons peanut butter, with about 1 tablespoon semi-sweet chocolate chips and 1 tablespoon peanuts on whole wheat bread. With a half cup 2% milk and either a banana or blueberries. *-Post-Workout (taken within an hour of getting home):* Nuts or seeds (hulled sunflower or pumpkin seeds,). Chocolate milk (made with cheap cocoa powder). 4 ounces of cheese and/ or a hardboiled egg or two. Microwave popcorn. Then I begin to cook dinner, and we eat a full, protein-rich dinner within two-three hours of me getting home. And, yes, I cook. I'm pretty skilled since I worked my way through college as a chef. So I'm a better cook than either my ex-wife or current GF.
Honestly the most helpful video I stumbled on concerning food planning for workouts, id always be confused on when to eat what, and would google meal plans but won’t be able to create one on my own. This made everything clear thank you very much
There's something about watching back 2 back videos of these kind of videos...feels like info overload but then again the animated clips of people eating foods enrages me so very much. Until next time.
I really never commented on any video on UA-cam before but for the first time I am going to comment as I think this video is really very useful. Very well described brother, with a lot of information I never knew before Thanks a lot👍💪
I always workout in the early morning in a fasted state. I just have a cup of black coffee without any sugar and cream in order to just get some caffeine.
Thomas DeLauer cites studies that indicate protein can be eaten as late as 24 hours after a workout and it will have the same effect as protein consumed immediately afterwards.
This has to be the absolute best, most informative, scientifically exact video I've watched, thank you so much ! It trully helps to have such a good information ! :D
Hi I m from india...and I have been following u for last couple of days ..and I want to say u r the best amongst all....thanks for sharing so much information
Jay Walker crew Not at all blood.. About to turn 23 later this year but I was lucky enough to grow up watching that movie when I was a kid nonetheless, Even though it came out so many years before I was born..
@@joshtate4942 oh Prior to going to the gym, I started adjusting my diet for 2 weeks. Im an endomorph, so I lessened my Carbs. More protein. No to soda and unnecessary sugars. For my caffeine, I only drink green tea or black coffee - no cream and sugar.
It's not complicated guys, I am a sports nutritionist and I will give you straightforward pieces of advice: -Never have carb-rich meals before your workout (1 to 30 min prior to the workout) you will suffer from reactive hypoglycemia -Load carbs during the day before your workout with slow digesting sources such as oats, rhye, barley ... -Amino acids pre and during workouts don't have any effect, and I mean BCAAs. -You can have a protein shake around an hour before your workout so that your digestive system wouldn't be sucking up all the blood from your system during your workout. -Post-workout shakes are great! Add to that some white rice or potatoes (cold potatoes are the best since they are resistant starches) or a banana (just had one myself) to replenish your glycogen, otherwise you'd be relying on your muscles for energy. We don't want that! This guy is great, the video is just a bit overloaded. If you have any questions, I will be glad to assist.
I recently tried Alpino peanut butter, and now it is my ultimate workout fuel! It is packed with protein, fiber, and healthy fats, it keeps me satisfied for hours. Plus, it's pure peanut flavor without any guilt. Perfect for staying fit and enjoying every bite, workout sessions with good peanut butter and nutrition are equally important.
When you know more and understand better what you are doing ,your training and diet will become much more effective!! This video can be intimidating or sounds complicated but once you’ve understood these principles you will start seeing results and start loving it! !!Great video!!
How do I know that my daily carbs is too much? should I make it 300 gr per day? *this video is helpful by the way. quick recap: 1) If you want to do short-intense work out (< 1 hour). Eat white rice, potato, or bananas. 2) If you want to do long duration indurance work out ( > 1 hour). Eat oat, brown rice, or sweet potatos. 3) To know how much carbs you should eat pre and post workout is by splitting 50% of your daily carbs.(daily carbs= 300gr then pre workout = 75 gr, post workout = 75 gr. 4) It's recommended to take pre-workouts meal no more than twice a week. 5) On the day that you are not taking the pre-workouts meals, try to take supplements that contain caffeine. 6) After workout, you should get about 20-40 gr of protein into your body (the type of protein that you have should be a fast digesting source, Like a WHEY protein shake.) 7) For the carbs, you could take white rice, potato, or banans (30-50 gr min.) *I still recommend you to watch the video by yourself :D correct me if I'm wrong.......!
if you have watched his videos before, you should know he won’t give you a straight answer right away. Plus the video is almost 13 minutes long, did you expect him to give you a quick answer. This channel is based on science and research.
As an anecdote I have been a on keto diet for bit over a year and always work out fasted state with no energy or performance issues. I don't know if its for everyone but it is 100% doable if you want the other benefits of being in ketosis.
For the first time I had a bigger breakfast than I normally would like Bacon, eggs, potato, ham and coffee. went excercising couple hours later and felt like I had more energy than fasting preworkout.
Thanks for the video. I do whole body workout every sunday. Fasted workout in the morning, break my fast in the afternoon then cardio in late afternoon. This video help me to choose my food to eat in gym.
I eat a pre and post workout multiple times a day Total I eat 200 g of protein a day. I play ice hockey 3 days a week, roller hockey 1 day a week, and workout at home doing basics like pull ups, push ups, crunches, and some free weights daily. I do a morning 3.5k walk (about 3300 steps) then I have to practice the piano and go to work. And even I am a student still to this. Videos like this help me learn new tips. Don’t give up guys. Main tip: do no over analyze to the point you miss a workout. Do not stop working out cuz ur workout will not change much over the years. The diet takes longer to figure out so don’t “not workout” cuz ur diet isn’t on point. And actually diet is easy but ppl struggle cuz they can’t be strict or give up things. Or they think they have no money. You can do it inexpensive. Workout no matter what. And tune in ur diet based on how u feel before or after work out.
Just watched the whole video and I'm a bit confused; if I'm working out first thing in the morning should I consume a protein shake or just proceed in fasted?
Hey mate, this is great but do you have a simpler video with more actionable tips for people that work out but dont weigh their food or count their carbs as much? Thanks very apreciated, love your work!
Geeeeez getting all into this technical stuff... I dont have all day to make right meals. I think what I am gonna do is have a healthy protein shake in the morning, something like subway sandwiche for lunch, and make some kind if meal from chicken breasts or lean beef at the evening after the workout.
I don't really get the point of taking fast carbs pre workout since that will spike bloodsugar and make it crash during the workout. Also there needs to be enough time between the meal and workout in order for the carbs to actually being used. I personally notice that saving carbs for postworkout works better since you'll br much more sensitive to saving carbs in the muscles which will help the next workout the following day.
@@thegamer.__.086 that depends. Yes you 'could' but no one 'should'. If you consumed enough carbs post workout the previous day you'll have more then enough glycogen stored for fuel. Also, most fruits still spike insulin and make you crash and some are too hard to digest pre workout which might actually cost energy instead of giving energy.
I don’t understand why everyone is saying this video is too complicated. Most of the video is just him explaining the research and evidence supporting his claims on what and when to eat. It’s very informative and if your committed to your fitness goals, I think u can sit and learn for 13 min at least.
I'm fasting for 3 days doing dumbells heavy, squats pushups and walked/ran 15 miles this week and will have another 15 miles on day 3 , I'm attempting to reverse pre diabetes zero sugar ,I weighed 213 december 23 and today I weigh 194.5 my muscles are becoming more defined and my arms are bulkier so far so good.
Great video!! Very informative....but I like to workout fasted....I have more energy...my question is how to help in the recovery process.....thanks for the video....👍😀👍
Well… it’s the truth. If you want a short answer go to an expert with a career already, UA-cam is filled with people who try and get u to use ur critical eye
People complaining in the comments about being confused/not getting the info they wanted must not have watched the full video lol. Made perfect sense to me. Spend 13 minutes and just watch it all the way through. (Hint: there are no simple answers.)
I usually have creatine after breakfast. And whey protein after workout in the evenings. So I have given enough time between the both. Sounds good? In addition I have at least 4 hours gap between my lunch and my workout. So I have a small snack, like two piece of fibre cookies a small banana. I can/feel my muscles 😁
Thank you! While I love this video good info but man I just want to know what to eat before workout had to go to comments to find out it’s good to eat oatmeal before workout
I think a beginners Fitness series would be really beneficial for both the Channel an subs/new comers. The video here gives a lot of valuable detailed information which is real good, but to much can be a bit overwhelming and confusing for many people. Especially if their just getting into fitness & health and have no knowledge on the subject. And being overwhelmed or confused can have a adverse effect of turning them off completely to the idea of getting in shape and staying healthy.
Y’all I’ll simplify, just eat carbs before, and protein afterwards. Plant based proteins contain all of the essential amino acids so eat vegan protein for optimal results.
This all makes sense - you don't have to measure out all your carbs before a workout. Get into a routine - carbs + protein before working out and protein after + a piece of fruit to replace your glycogen, simple. Don't forget the kind of bodybuilders who measure their nutrition this way obviously spend 4 to 5 days a week in the gym, like myself who works shifts can only manage 2 to 3 days a week but I still build muscle. Cut out sugar and eat more fibrous carbs like oats and sweet potatoes, eat fruit and not fruit juices.
As always I hope all of you enjoy the video. I see a lot of questions about not eating anything before a workout and training in a fasted state. While yes this is fine, you will want to eat some kind of fast digesting source of protein soon after your workout to drive up protein synthesis and to see the best results for your muscles. I go over the topic of fasted training in depth throughout the video. Just watch the video and pay attention. Also, the 15 science-backed sources used for this video are all listed in the description if you'd like to read the studies for yourself. Thanks for tuning in.
Hey, i got h-pylori & I'm losing muscle mass rapidly. Is there anything i could do to stop the muscle loss ?
I took a cocktail of meds for 2 weeks & the bacterial infection didn't go away.
So when we say carbs right before workout, do we mean right before going to gym or 1-2 hr before workout? Thanks
@@eddieelie4978 Have you tried taking probiotics instead of antibiotics? I've heard or read lots of doctors say that taking too many antibiotics will usually wipe out your healthy gut microbes (microbiome). That's where taking probiotics will help restore those healthy gut bacteria, which are essential for fighting off any kind of bad bacteria. It goes without saying that you can't regain muscle without a healthy microbiome to support the process. And on top of probiotics, cutting down on simple carbs, increasing healthy fats, and doing intermittent fasting (for example eating all of your meals within 6 to 8 hours as I do) for at least a few days a week should also help your body fight that bacterial infection. Best of luck.
@@ArunKumar-in8vq He said in this video it's best to eat no later than 1 to 2 hours before your workout, but he was talking about slow-digesting carbs like pasta, potatoes, oats, etc. If you're having fruit or liquid carbs like a banana protein shake or smoothie before your workout, those digest faster. Before I started working out while fasting, I would have a small coffee-chocolate-banana shake about 20-30 min before working out. That worked well for me. Now before working out I just have a no-calorie caffeine drink with electrolytes, and save my carb loading for right after the workout. That also works well for me because I'm now adjusted to burning ketones during workouts instead of glycogens.
@@DashingPartyCrasher i always took & take probiotics now. Matter fact i take this probiotic promoted by Dr Eric berg, this particular probiotic is awesome, it can survive stomach acid & acts like a detergent. When i do # 2 there's no smell. But it's not sttong enough to kill H pylori. No probiotic can. But I'm not going out with out a fight. I ordered something called colloidal silver, it kills all bad bugs.
Bruh just tell me 2 foods I should eat before and after workouts
😂😂😂😂😂
Banana or 2 boiled eggs before workout and protein shake afterwards 👍
@@thelyricist1278 would porridge be alright, or should I have something like that After
@@robbiesmith2281 Since oats can feel heavy and take a while to digest, it's best to reserve this snack for when you have more than an hour for digestion before a workout. Any type of oats - like steel-cut or whole - can provide a good pre-workout meal
@@thelyricist1278 exactly what I do but I ran out of protein shakes what to alternate
I left more confused than when I came in.
That's how I always feel at the gym.
jayjay86443 😂😂😂😂😭
same here lol
Same just follow what ur trainer say
Same
Here:
PRE-WORKOUT
• Carbs 30-40g
• Protein 20-40g
POST-WORKOUT
• Carbs 30-40g
• Protein 20-40g
Miguel Collado then wait 2 hours to digest it
@@ctn5996 unless you have a shake
Thank god! I didn't wanna watch the whole video lol
I work out in the morning. I can't wait two hours before hitting the gym... :P
Why do u put two different titles for same stuff
Pre and post workout meals:-
Pre workout
* Proteins 20-40g 1-3 hours before
* Carbs: depends on workout duration. Less than 1 hour workout, then high glycemic index carbs like white rice/potatoes/bananas. If workout is up to 1 hour or more, then low glycemic index carbs like brown rice/sweet potato/oats.
Post workout
* Proteins: matters if you haven’t taken proteins pre-workout (20-40g of fast absorbing ie, whey protein)
* Carbs: 30-50g of fast digesting carbs like white rice/potatoes/bananas.
Recommended post workout supplements: Proteins and creatine
thank you
🤝
what about nuts?
thx
@@unknownforareason7432 nuts are source of proteins i guess. Pre workout proteins’ source is not specified (either its nuts, eggs, meat/fish, etc).
Post workout proteins should be fast absorbing like any source of whey protein or eggs.
*Before:* Quacker oats, 3 eggs and 2 bananas
*After:* Protein shake, rice, 3 meatballs, 1 drumstick and 2 pieces of lettuce
Is this for gaining weight or losing weight
What is two pieces of lettuce gonna do
@@aestheticchild6414 it's a joke
@@yokedmonster that’s why there’s child in his name
Thats what he thinks are in the thumbnail. But they are tomatoe slices
this is CRAZY, these days you tube videos expline better than a docter who went to school for 10 years
Ahmad Reshad could be bullshit information
Ku Klux Clan fuck up u fucking degrading fuck. “KKK” ur funny, fat lonely bitch
Yeah dude, that name is fucked. Are you actually a racist fuck or just an edgelord?
@@AWretchedMan For reals dude, there's no reason as to why you should have that name. Unless...
What's wrong with ku klux clan?
I'm just going to do steriods
Kiss you balls goodbye
Jonathan O your balls don’t go away. It’s depends on how much you take. Do your research and follow a set plan see a doctor for blood work and you will be fine.
Think about one more time, ask your momma ,for extra permission 🐏
😂
Lmfao
TOO COMPLICATED....UR MAKING ME BELIEVE THAT BUILDING A MUSCLE IS A ROCKET SCIENCE.
🤣🤣🤣
😂😂😂😂😂
They can't simply say things because they have to make videos longer to earn from it, they are just confusing people lol.
It is.
It is
Finally a fitness channel that isn't just a random buff dude telling us "this is good, this is bad" without any sort of evidence backing it up except what he has heard from other muscleheads in the gym or read from random buzzfeed articles. Coming with scientifically based information is really what we need more of in this day and age, great video!
I suggest you AthleanX, Jeff Nippard and Jeremy Ethier.
many negative comments about this being confusing and “too much”, but i gained a lot of knowledge from this and it truly help me understand the questions i had. cheers.
Cosmin Ciobanu honestly lol felt like i was in a class room learning
Ong lmao I read the comments before I watched and thought “fuck, here we go” .. mid video I was like so uhhhh what did they not understand 🤕
Exactly. All of these clowns have low IQ’s
I think these negative comments are just children trying to be funny. And of course, they're not.
I think some people are just looking for a fixed nice list of stuff to eat before and after workout for any situation. The truth is, it *depends*, so that causes the confusion for them lol.
All I wanted to know is what’s good to eat and how long before should I eat ffs
Literally me - "Why the fucking need to complicate stuff" Holy shit, I just wanted to know a simple thing but google led me here.. Watafak
@@SirB3ast LMFAOOOOOOOO WATAFAK
Thx for the heads up. That's all I wanted to know too.
Thomas Hads exactly what i also need to know
These comments tho 😂🤣😂
Pre med Student here and I love the research that backs this up. It's important we understand the physiology of our bodies to get better results
>It's important we understand the physiology of our bodies to get better results
You don't say?
who asked?
@@user-vv1do1wg1j Literally you
@@allmektig3604 tf?
Well I mean......
Yeah common sense hehe
Question: Should I eat before or after workout and what should I eat? Answer: Yes!
Do just a tiny bit of research and this video will be the best thing you ever watched... lazy youtube surfer
Before and after
@@B_Phunky nice one
Starve yourself, for many days then consume whatever you want only survive on protein drinks (quick results)
Before: 1 boiled Egg, 1 Apple, 6-8 (pre night soaked) Almonds. *At least an hour before Workout. During: Lemon Barley syrup in water with pinch of pink rock salt during workout as energy sipper. (Lemon Barley helps in avoiding muscle cramps & has multiple health benefits)
After: 2-3 boiled Eggs, 2 bananas, 1 Glass of Milk, light or mid Carbs.
As much as possible eat natural things and avoid powders. Milk, Eggs, Fruits, Dry Fruits & Greens should be your best friends!
hi there, i keep reading that nuts ( almonds lowers testerone ) apart from brazil nuts and kashews.
12:54 To save you 13 minutes and sum things up, eat a well balanced diet high in whole , fresh foods. Make sure you have some food in you for fuel before workouts. Replenish nutrients AFTER your workout and make sure it includes some protein! Simple concepts taken way way too far
Thank you
Don’t know why people make makes these unnecessary long videos, it’s not a secret, just eat food before and after lol
Some people want to understand it, you know, not just to know what to eat without having an idea why.
Exactly. These UA-cam videos are like aimed at making things more complicated than they need to be.
Isn't it to show how much research they do as fat loss experts themselves? For me, I like how they show the study sources and summarize the pin points of the research
Simple. Start morning coffee. Morning workout. Night: Warrior diet (20 h fasting)-> Smoke a bowl. Eat whatever I feel like. Done.
What is a warrior diet consist of? Chili Mac MRE's and rip it's?
far out
Lol good for you. I done it with skipping breakfast and eat at 3 in the afternoon then eat again at 6 in the evening. Its 20 hours fasting
I don't understand why ppl are so confused. This was concise, to the point, and very informative. Found it very helpful. Thanks for the information!
This guy has had the most useful Fitness advice I've used so far
Ahlean x
"Double edged sword"
*shows clip of single edged blade*
Great informative video though.
@@Noboku stop
Lol
Donovan
Donovan
6:19
The program works, and it is true, you do get your money back! Plus, you get to keep all of the workouts and nutrition guide access for free afterwards! Thank you Gravity Transformation! Your knowledge is very helpful and very much appreciated.
This channel teaches me a lot about health and really makes me feel like fitness isn’t difficult but is a matter to understand first before doing crazy random stuff on your own. Thank you from Saudi Arabia.
Im gonna have to watch this 100 times more to understand it
noob
@@tangetaier1783 feeling better now?
It’s funny how the comment section was more helpful than the video that gave me final exam flashbacks
Holy crap. Not only did I learn a bunch of Fitness stuff, I feel like I gained 10 IQ due to how much information was put into my brain in 13 minutes.
Just name the foods of what to eat 😂 too much explaining
The explaining is necessary. He’s trying to tell you how to eat it rather than telling you what to eat. Just eating the food he tells you to doesn’t help the way he tells you how to eat the food.
Lazy
Caden G too complicated for me to understand. I left more confused then when I came in
Replies like these really showcase how degenerated humanity has already become.
No staying power.
No understanding.
No will to even entertain the notion of thinking.
No attention span.
You guys are a disgrace to the brain you have in your head. Use it.
He gave you a very detailled breakdown of what to do. In fact, he explained the many possible options.
Mayhzon bro u seem like some autistic fuck with ur profile pic. I know plenty about working out and many times shit just gets us confused and we don’t NEED TO KNOW THAT. We clicked on the vid for the foods not the explanation. The explanation is fine if they don’t over complicate shit retard so if anything ur a disgrace to the human population lil fuck of a retard
This is the best ever workouts and gym channel with correct and proper information
Taha Syed Athlean X bruh
I lost 43 pounds in 3 months following this channel. I've lost zero muscle mass. It works of you watch these vids, keep them in context and follow a specific plan.
Congrats man. How do you know which protein shakes to buy and such? I feel I get caught up in those details cuz I wanna grasp the concept yet I get wrapped up in the debate and have zero results. Is it procrastination of defeat? Either way I end up quitting. Any mantras or mental notes to suggest? I need the support
@@wolfm8097 hes got a great video up on health supplements and what you really need! I'd watch that video, check, watch all of them! Good luck!
@@ScubaSteve4444 i have coffee before lifting heavy weights coffee makes me feel more stronger
@Team Selector if he is eating healthy and training hard its possible
@Team Selector I've lost no strength and I've kept measurements of my arms and chest. I've lost no visible size that I can tell. I did have to go out and buy all new clothes though.
1/4 cup of oats, half banana, two tablespoons walnuts exactly 2 1/2 hours before lifting = money.
Ok thank u
Is this good
wizzard thief It’s delicious.
Is this recipe for shake?
Stickmunx No. Mix the oats with water and microwave until cooked. Then add the rest of the ingredients.
My shake recipe is: 1/4 cup oats, 1 banana (frozen), 1/4 cup blueberries (wild, frozen), scoop vanilla protein, add to blender and fill with skim milk until solids are covered. Drink. This is my breakfast.
I love this channel because this channel does not provide information based on assumptions but it provides research based information
I never could eat before I work out. I've tried and it just destroys my performance at the gym. Fasted is my friend. Good vid though ❤
Eat a light meal 2 hours before a workout, fasted is dangerous.
@@rahulraina9354 why is dangerous my friend?
dangerous is not knowing what you are talking about. Working out fasted is key to protein synth, period. FAST and FAST !
Could be for millions of causes, but not for being fasted.
@@rahulraina9354 fasting is not dangerous stop spreading false info lmao
The scene from Universal Soldier fit in perfect for that frame 🤣
Great content delivered in excellent and understandable manner! Thanks for all you do.
I love the fact that this guy puts a lot of research into his videos and makes sure he has an understanding of what he is actually talking about; all in all great videos i learn a lot from these.
06:21 "(...) they're a double-edged sword."
**shows a single-edge Katana**
Dis is good shit! Thanks man for all the effort in your videos! Really good and important info.
Luciano Sturm 🙌🏽
I bet he didn't mean a word he typed
"stop doing exercise" ad poped up right now!....
Same
lol
Amazing in depth analysis telling you when to eat what and why with good scholarly sources. Anyone just getting into regular workouts should watch this video!! Thank you for making this video!
I've tried a lot of post-workout protein supplements. They were expensive and tasted awful. Even the flavored shakes tasted synthetic to me. Now, I just eat REAL food. They taste better and cost less. My current workout meals.
*-Pre-Workout:* 2 tablespoons peanut butter, with about 1 tablespoon semi-sweet chocolate chips and 1 tablespoon peanuts on whole wheat bread. With a half cup 2% milk and either a banana or blueberries.
*-Post-Workout (taken within an hour of getting home):* Nuts or seeds (hulled sunflower or pumpkin seeds,). Chocolate milk (made with cheap cocoa powder). 4 ounces of cheese and/ or a hardboiled egg or two. Microwave popcorn.
Then I begin to cook dinner, and we eat a full, protein-rich dinner within two-three hours of me getting home.
And, yes, I cook. I'm pretty skilled since I worked my way through college as a chef. So I'm a better cook than either my ex-wife or current GF.
Honestly the most helpful video I stumbled on concerning food planning for workouts, id always be confused on when to eat what, and would google meal plans but won’t be able to create one on my own. This made everything clear thank you very much
There's something about watching back 2 back videos of these kind of videos...feels like info overload but then again the animated clips of people eating foods enrages me so very much. Until next time.
Thanks, I honestly was wondering what to do before and after for the past few weeks. This is what I needed. Thanks.
I really never commented on any video on UA-cam before but for the first time I am going to comment as I think this video is really very useful. Very well described brother, with a lot of information I never knew before
Thanks a lot👍💪
I always workout in the early morning in a fasted state. I just have a cup of black coffee without any sugar and cream in order to just get some caffeine.
I’m working on taking my fitness to the next level. Thanks for the videos
BRO THANK YOU SO MUCH. I’ve never had a meal before my work out but now I will give it a shot. I can’t wait to see my results
How is it going bro? You shredded yet?
I’m curious too
Same, how’d it go?
I'm destroying a bag of oreos right now
muscle gains right there
Thomas DeLauer cites studies that indicate protein can be eaten as late as 24 hours after a workout and it will have the same effect as protein consumed immediately afterwards.
This...And lets not talk about the carbohydrates studies.
Sir, you have the best fitness channel on UA-cam ever, hands down.
This has to be the absolute best, most informative, scientifically exact video I've watched, thank you so much ! It trully helps to have such a good information ! :D
Well I waited almost 2 years to go to the gym but now thanks to this great video I decided to delay working out for another 10years.
Hi I m from india...and I have been following u for last couple of days ..and I want to say u r the best amongst all....thanks for sharing so much information
3:09 is the movie commando staring Arnold. Legendary
Aimbotkiid Gray ok?
One of my favorite movies ever 🔥 I grew up watching that classic 💯
Jonathan Alexander you must be 43
Jay Walker crew Not at all blood.. About to turn 23 later this year but I was lucky enough to grow up watching that movie when I was a kid nonetheless, Even though it came out so many years before I was born..
Ever since I filled this channel I built muscle and gained weight I went from 175 to 190 and I'm happy about that
The more you get results and you do research it get so confusing . Man just eat 😋 health 365 a day eat sleep train you see results that simple 🏋️👍🤗
I started going to the gym last week. And this video helped me a lot regarding my diet. Already lost 2kg in just a week. 😍
what u eat?
@@joshtate4942 oh Prior to going to the gym, I started adjusting my diet for 2 weeks. Im an endomorph, so I lessened my Carbs. More protein. No to soda and unnecessary sugars. For my caffeine, I only drink green tea or black coffee - no cream and sugar.
Conclusion:
Before: Carbs
After: Protein
Thanks a lot
Thanks saved me 12 minutes
Bro your the goat this is literally all I needed
This should be illegal 🙈🤣
@@comandantemorsa7252 it’s biology
the intro made me laugh for some reason but its true
It's from The Mighty Boosh :)
It's not complicated guys, I am a sports nutritionist and I will give you straightforward pieces of advice:
-Never have carb-rich meals before your workout (1 to 30 min prior to the workout) you will suffer from reactive hypoglycemia
-Load carbs during the day before your workout with slow digesting sources such as oats, rhye, barley ...
-Amino acids pre and during workouts don't have any effect, and I mean BCAAs.
-You can have a protein shake around an hour before your workout so that your digestive system wouldn't be sucking up all the blood from your system during your workout.
-Post-workout shakes are great! Add to that some white rice or potatoes (cold potatoes are the best since they are resistant starches) or a banana (just had one myself) to replenish your glycogen, otherwise you'd be relying on your muscles for energy. We don't want that!
This guy is great, the video is just a bit overloaded. If you have any questions, I will be glad to assist.
I recently tried Alpino peanut butter, and now it is my ultimate workout fuel! It is packed with protein, fiber, and healthy fats, it keeps me satisfied for hours. Plus, it's pure peanut flavor without any guilt. Perfect for staying fit and enjoying every bite, workout sessions with good peanut butter and nutrition are equally important.
0:18 he hit the woah
I'm learning a lot from you.
When you know more and understand better what you are doing ,your training and diet will become much more effective!! This video can be intimidating or sounds complicated but once you’ve understood these principles you will start seeing results and start loving it! !!Great video!!
How do I know that my daily carbs is too much? should I make it 300 gr per day? *this video is helpful by the way.
quick recap:
1) If you want to do short-intense work out (< 1 hour). Eat white rice, potato, or bananas.
2) If you want to do long duration indurance work out ( > 1 hour). Eat oat, brown rice, or sweet potatos.
3) To know how much carbs you should eat pre and post workout is by splitting 50% of your daily carbs.(daily carbs= 300gr then pre workout = 75 gr, post workout = 75 gr.
4) It's recommended to take pre-workouts meal no more than twice a week.
5) On the day that you are not taking the pre-workouts meals, try to take supplements that contain caffeine.
6) After workout, you should get about 20-40 gr of protein into your body (the type of protein that you have should be a fast digesting source, Like a WHEY protein shake.)
7) For the carbs, you could take white rice, potato, or banans (30-50 gr min.)
*I still recommend you to watch the video by yourself :D
correct me if I'm wrong.......!
if you have watched his videos before, you should know he won’t give you a straight answer right away. Plus the video is almost 13 minutes long, did you expect him to give you a quick answer. This channel is based on science and research.
As an anecdote I have been a on keto diet for bit over a year and always work out fasted state with no energy or performance issues. I don't know if its for everyone but it is 100% doable if you want the other benefits of being in ketosis.
I love how every study contradicts each other 😂😂
Welcome to Science
For the first time I had a bigger breakfast than I normally would like Bacon, eggs, potato, ham and coffee. went excercising couple hours later and felt like I had more energy than fasting preworkout.
Thanks for the video. I do whole body workout every sunday. Fasted workout in the morning, break my fast in the afternoon then cardio in late afternoon. This video help me to choose my food to eat in gym.
I want to ask how long do i need to wait after i wake my fast until i can do the next exercise? 39 minutes? 1 hour? Or 2 hours?
I eat a pre and post workout multiple times a day
Total I eat 200 g of protein a day.
I play ice hockey 3 days a week, roller hockey 1 day a week, and workout at home doing basics like pull ups, push ups, crunches, and some free weights daily. I do a morning 3.5k walk (about 3300 steps) then I have to practice the piano and go to work. And even I am a student still to this. Videos like this help me learn new tips. Don’t give up guys.
Main tip: do no over analyze to the point you miss a workout.
Do not stop working out cuz ur workout will not change much over the years. The diet takes longer to figure out so don’t “not workout” cuz ur diet isn’t on point. And actually diet is easy but ppl struggle cuz they can’t be strict or give up things. Or they think they have no money. You can do it inexpensive.
Workout no matter what. And tune in ur diet based on how u feel before or after work out.
Just watched the whole video and I'm a bit confused; if I'm working out first thing in the morning should I consume a protein shake or just proceed in fasted?
Don't worry. Effects are negligible. Just meet your calorie goals.
Massive thanks for precious knowledge in the shortest time frame. Keep up the great work
Hey mate, this is great but do you have a simpler video with more actionable tips for people that work out but dont weigh their food or count their carbs as much?
Thanks very apreciated, love your work!
Weigh your food & count your carbs. Stop being lazy.
My morning pre workout shake (45min):
2bananas+30g whey isolate+ 50g simple carbs+ 50g mixed nuts+ 5g Creatine+ 5g glutamine + 250ml almond milk + 50g Frozen mixed fruit
Post workout shake Right after: 30g whey isolate+50gsimple carbs+ 5g creatine & glutamine each.
What do you guys think?
Geeeeez getting all into this technical stuff... I dont have all day to make right meals. I think what I am gonna do is have a healthy protein shake in the morning, something like subway sandwiche for lunch, and make some kind if meal from chicken breasts or lean beef at the evening after the workout.
I don't really get the point of taking fast carbs pre workout since that will spike bloodsugar and make it crash during the workout. Also there needs to be enough time between the meal and workout in order for the carbs to actually being used. I personally notice that saving carbs for postworkout works better since you'll br much more sensitive to saving carbs in the muscles which will help the next workout the following day.
Fruit should be consumed pre work out since fructose will be stored as glycogen in the liver and in the muscles
@@thegamer.__.086 that depends. Yes you 'could' but no one 'should'. If you consumed enough carbs post workout the previous day you'll have more then enough glycogen stored for fuel. Also, most fruits still spike insulin and make you crash and some are too hard to digest pre workout which might actually cost energy instead of giving energy.
Can I have a quick summary of this please?
I think he's basically saying protein and carbs before and after training
@@deanwoodward4024 bingo! That’s it protein and carbs before and after training. ignore the Keto stuff if you’re not on that diet
Can you make another video of this explaining it to me as if I’m 7 years old?
I don’t understand why everyone is saying this video is too complicated. Most of the video is just him explaining the research and evidence supporting his claims on what and when to eat. It’s very informative and if your committed to your fitness goals, I think u can sit and learn for 13 min at least.
I'm fasting for 3 days doing dumbells heavy, squats pushups and walked/ran 15 miles this week and will have another 15 miles on day 3 , I'm attempting to reverse pre diabetes zero sugar ,I weighed 213 december 23 and today I weigh 194.5 my muscles are becoming more defined and my arms are bulkier so far so good.
Always great videos and the best info out there. Also love how he adds in movie clips to make the videos more entertaining.
Great video!! Very informative....but I like to workout fasted....I have more energy...my question is how to help in the recovery process.....thanks for the video....👍😀👍
This video: "Should you do this or that? Some studies say do this, but other studies say do that."
Gee thanks, breh.
Well… it’s the truth. If you want a short answer go to an expert with a career already, UA-cam is filled with people who try and get u to use ur critical eye
You guy are amazing, you are so much better explaining than anything I've ever seen
People complaining in the comments about being confused/not getting the info they wanted must not have watched the full video lol. Made perfect sense to me. Spend 13 minutes and just watch it all the way through. (Hint: there are no simple answers.)
so basically , we eat all , before and after working out .
What supplements should I take -like so he can see
FOOD
food and protine powder. a shake after workout is perfect
I usually have creatine after breakfast. And whey protein after workout in the evenings. So I have given enough time between the both. Sounds good?
In addition I have at least 4 hours gap between my lunch and my workout. So I have a small snack, like two piece of fibre cookies a small banana. I can/feel my muscles 😁
I eat 1 cup of oats with 1 scoop of casein mixed in 1/2 hour before my workouts and take my pre- workout drink 15 mins before..works well for me
Thank you! While I love this video good info but man I just want to know what to eat before workout had to go to comments to find out it’s good to eat oatmeal before workout
I think a beginners Fitness series would be really beneficial for both the Channel an subs/new comers. The video here gives a lot of valuable detailed information which is real good, but to much can be a bit overwhelming and confusing for many people. Especially if their just getting into fitness & health and have no knowledge on the subject. And being overwhelmed or confused can have a adverse effect of turning them off completely to the idea of getting in shape and staying healthy.
pre workout: Eat something
post workout: Eat something
you're welcum.
Yes! It’s literally that simple haha.
Y’all I’ll simplify, just eat carbs before, and protein afterwards. Plant based proteins contain all of the essential amino acids so eat vegan protein for optimal results.
Carbs before *and* after workout. Before for extra energy, after for replenishing energy.
It's better to train fasted if you want to burn fat and to have a pre workout meal if you want to build muscle, so what about lean bulk ?
I second this as I always work out in a fasted state unless I have no alternative!
Nah dude, its not like "ooh dude you cant build muscle if you work out fasted!!"
Bullshit.
As a beginner this video helped understand where to start and in between I appreciate the information thank you!🎉❤
Body builder gave me a hack routine, carbs only after lift days, low to no carbs on no lift days. I did for 3 months and looked great
Got me foot stuck me in my dishwasher, all I wanted to know is when and what to eat
Great video. Really informative and helpful. Thanks
Can someone tell me in short what this 13 minute video told us to eat?
Real food...(even if he didn't say that)...
I workout 1.5 hours a day, would you say a protein shake and small banana is a good post workout meal or would it be best to just have 1?
Good
I mean your post workout meal is great just dont forget to drink water
loslslslsl 8 iroeowo thanks!
This all makes sense - you don't have to measure out all your carbs before a workout. Get into a routine - carbs + protein before working out and protein after + a piece of fruit to replace your glycogen, simple. Don't forget the kind of bodybuilders who measure their nutrition this way obviously spend 4 to 5 days a week in the gym, like myself who works shifts can only manage 2 to 3 days a week but I still build muscle. Cut out sugar and eat more fibrous carbs like oats and sweet potatoes, eat fruit and not fruit juices.