Nutrition

What Foods Should I Avoid Eating If I Want to Lose Belly Fat?

Updated on May 3, 2021 by Tina Clark

The most important question for those who want to lose belly fat is “what should I eat?” The answer to this question may seem simple, but the truth is that it’s not. There are many foods you may think are healthy and nutritious, but in reality they’re doing more harm than good. It can be difficult to know what types of foods you should avoid eating because there are so many conflicting opinions out there – some say don’t eat any processed food while others say only eat whole foods.

You want to lose belly fat? The first thing you need to do is stop eating high calorie foods. Fats are stored in the stomach, so if you’re looking for ways to reduce belly fat, then it’s important that you avoid these high-fat foods.

Some of the worst offenders include: bacon, steak, butter and cheese.

If your goal is weight loss or just a healthier lifestyle in general, then make sure that these items never touch your lips! If you are looking for great food ideas for your pre workout then this article is for you

1. Dairy products

Avoiding milk and cheese isn’t always an easy task. However, if you’re looking to lose weight and belly fat specifically, then it is important that you avoid these dairy products as much as possible.

Dairy products are often high in calories with large amounts of saturated fats which will lead to more belly fat storage on your stomach.

What can I replace dairy and milk with?

If you’re trying to lose belly fat, then it’s important that you avoid these high-fat foods. Dairy products are often high in calories with large amounts of saturated fats which will lead to more belly fat storage on your stomach.

What can I replace dairy and milk with if I want a healthy diet without excluding any major food groups?

There is no one specific answer as this depends mainly on your personal preference but some options include almond or soy milk, rice milk, coconut water drinks or just plain filtered water. Avoiding processed carbs such as white breads or pasta is also an excellent way for those who are looking to get leaner too!

What should I do if I need help cutting dairy from my diet?

One way you can cut out dairy is by using a milk substitute, such as almond or soy. Another option would be to replace cheese with hummus which still has the same consistency and flavour but contains less fat from animal sources than typical cheeses do.

If you’re looking for more meal ideas that are high in protein without any dairy products, then we have plenty of recipes on our website!

2. Potato chips

Snacking while watching TV is a source of weight gain. Snacking on these processed foods can cause weight gain, obesity and even IBS.

To reduce belly fat, you should avoid eating chips of any sorts like potato chips or french fries although they are tasty.

Junk food is filling, but it doesn’t provide your body with the nutrients and vitamins that lead to weight-loss.

So instead of snacking on unhealthy food when watching TV, make sure your snacks have protein in them such as beef jerky or almonds which contain less sugar than most sugary products do so it won’t spike up your blood sugars levels too much!

3. Soft drinks

Try to swap out cola or soda for water. Soft drinks are full of sugar and calories that can lead to weight gain.

Drinking water will be healthier for your body, it also has less calories than soft drinks do, which means you’ll lose more belly fat in the long run!

To reduce belly fat, try not drinking soda or cola as they both contain a lot of sugars and carbohydrates that could easily cause weight gain.

Instead drink plenty of water throughout the day; this is healthy for your body by providing vital nutrients and vitamins but doesn’t have any sugar or carbs like soda does so it won’t spike up blood glucose levels too much!

4. Processed baked goods

A mid morning croissant or doughnut is not ideal. What should I replace processed baked goods with?

Processed baked goods such as croissants and doughnuts are not the best choice for a mid morning snack. Replace these with something healthier, like fruit or whole grain breads that have good sources of fiber!

5. Fried foods

Replacing French fries with salad. Avoiding frying your chicken and have it grilled instead.

Why should I avoid fried foods?

Avoid fried foods because it is rich in unhealthy oils and fats.

Fried chicken has been known to have a high content of fat, which can lead to belly fat if consumed too frequently! Have your grilled chicken instead for lunch or dinner!

Start by replacing French fries with salad at the side dish section next time you go out for fast food. It will be healthier without all those extra calories from oil that fried french fries contain!

Fried foods such as French fries and fried chicken are not the healthiest options. Replace these with healthier choices like grilled meats instead of frying them, or opt for a side salad rather than fries!

6. Margarine

Steer clear or margarine or butter because it’s fatty and calorific.

Margarine and butter are not the healthiest options.

Avoid these by using olive oil for cooking or baking instead!

Margarine is a type of fat that you need to steer clear off if you want to lose belly fat.

Butter should be avoided as well because it contains high levels of calories, which can lead to weight gain in other areas such as around your stomach area due to an increased metabolism from all those extra calories being processed into fats!

Trans fats are also bad for you so eat with moderation foods that contain them if you want to lose belly fat.

Trans fats are added to food products as a preservative, but they’re not the healthiest!

They can actually lead to weight gain around your stomach area because of all those extra calories being processed into fats.

Olive Oil is recommended since it has lower rates of saturated fats than margarine does. Margarines are also made with unhealthy oils so don’t consume them too often either!

7. White flour and rice

Wholemeal bread is much better for you than white flour. You should eat these types of breads because they are much better for you and have a higher nutritional value.

Muffins, pastries made from white flour, brownies and cakes should also be avoided if you want to lose belly fat quickly in order to stay healthy and maintain your weight rather than gaining the pounds back!

Rice is one food that can help us lose belly fat as well but it needs to be eaten with accompanying vegetables or lean meat proteins so it doesn’t go straight into our stomachs and become stored around our waistlines as extra padding! Brown rice has more nutrients than white does which is why we recommend using this instead.

In general, avoid eating too many refined carbohydrates such as those found in pizza crusts, doughnut and cakes, and white breads.

For protein, choose from eggs, fish like salmon or tuna, beef chicken breasts and turkey which are all high quality proteins that will help with belly fat prevention!

You can also have beans for a good source of carbohydrates but again they need to be accompanied by vegetables such as kale or broccoli in order to not store the calories around your stomach area quickly! Lentils work too because they do not contain any lectins unlike most other legumes.

Finally, try adding spinach into some dishes you already enjoy so it doesn’t feel like something completely new is being introduced in an attempt to lose more weight. Spinach has many health benefits including providing folate necessary for cell repair making this great addition to foods we love.

8. Cereals

Some cereals have sugar in them which is not the best thing for you, it can cause diabetes or make your teeth rot faster but if you eat cereals with whole grains then there shouldn’t be any problems.

Cereal has many health benefits including providing folate necessary for cell repair making this great addition to foods we love!

So don’t cut out cereal from your diet as long as it isn’t filled with sugar and only contains healthy carbs such as oatmeal or brown rice ! Cereal can also help fill up our stomachs so that we consume fewer calories throughout the day by just eating breakfast instead of skipping all together until lunch.

9. Refined sweeteners and sugar

Cut these out as refined sugar helps to raise the insulin level in the body which promotes the storage of fat.

High Fructose Corn Syrup – this is arguably the worst offender in terms of weight gain because it’s a highly processed, chemical sweetener that is most often found in sodas and other beverages.

This can also be called corn sugar or HFCS (high fructose corn syrup)

It has been linked to type 2 diabetes as well as stomach bloating so cut these out altogether if you want to reduce your current weight

Why is belly fat so bad?

Having too much fat around your midriff can lead to health issues and lessen the quality of your life.

Excess belly fat can lead to diseases related to the digestive system such as diabetes and colon cancer.

Belly fat also leads to an increased risk of high blood pressure, cardiovascular disease and stroke which are all potentially fatal health conditions

4 top tips to help get rid of belly fat

Here are 4 great tips to help reduce your belly fat

1. Eat fresh food

Food out of a packet may be a simple and easy choice but the wrong one if you want to lose those pounds around the middle

2. Cut down on sugar and alcohol

You don’t need to stop completely, but limiting your intake to the occasional treat can help.

3. Be more mobile, exercise more

You don’t need to spend hours at the gym, just do what you can in little chunks.

4. Use a natural fat burning supplement

There are several natural fat burner capsules you can use to give yourself some extra help. A natural fat burner can also help curb your appetite and help you lose more weight.

Which is Better Creatine or Beta Alanine? Is it Fair to Compare?

Updated on June 6, 2020 by Brad Murphy

Creatine and Beta Alanine are often compared. Is it fair to analyze their differences though? Although similar they are responsible for different workout benefits.

Creatine or Beta Alanine?

Although similar, it is wise to note that creatine helps with short, intense bursts of power, while beta alanine can prevent lactic acid from getting into your muscles and making you fatigue more during your workouts.

Firstly I am going to give an overview of Creatine and what it does.

Creatine Monohydrate is the Granddaddy of strength supplements. If you ever meet anyone who tells you to avoid creatine, find a computer, google ‘moron’…and then smack them over the head with the keyboard.

I jest (but not really).

Creatine best supplement — Creatine – arguably the go to supplement for strength

Once upon a time, I was asked to review a product – for the sake of anonymity, let’s call it SuperCreatine.

SuperCreatine was a “nitric oxide booster” in capsule form, and one of the “benefits” they listed in the marketing hype was “Creatine Free!!”

Not only would SuperCreatine fail to raise the nitric oxide levels of a growth-stunted dung beetle, but the manufacturers thought its distinct lack of creatine was a selling point.

My review was honest. They didn’t send me any more free crap.

Creatine and Phosphocreatine for ATP Cycle

Creatine occurs naturally in your body. It’s synthesized in your liver and kidneys at a rough rate of 1 gram per day.

It’s also partially replenished via your dietary intake, which can provide another single gram per day.

Those 2 grams play a pivotal role in the recycling of ATP (adenosine triphosphate) from ADP (adenosine diphosphate).

It does this by being converted to phosphocreatine once it reaches the muscles or brain, and donating phosphate groups when ADP needs to be phosphorylated back to ATP.

It’s a phosphate donor.

Most of your creatine stores are in your skeletal muscle as phosphocreatine. Some is in your brain, floating around in your blood, or in other organs and tissues.

ATP is the principal energy molecule in your body, and for all life as we know it. It’s more like a broker though, acting as an intermediary between stored energy and processes that require it.

Creatine Monohydrate and Saturating Your Cells

Here’s the fun part about: you have room to store much more than you synthesize or obtain from your diet.

The two gram turnover that I talked about in the section above is satisfactory for people who don’t engage in anaerobic resistance training regularly.

However, if you lift, and your sets often go into the red, your creatine stores can be quickly depleted as phosphate groups are donated faster than they can be replenished.

So, if you take an appropriate dose on a daily basis, not only will it mitigate your energy deficit problem, it will eventually saturate your cells.

Saturation provides your muscles with a reservoir of phosphocreatine to recycle enough ATP for your daily gym shenanigans.

What Can Creatine Do For You?

Let’s put some numbers on this, shall we?

A meta-analysis of creatine studies found that creatine supplementation adds:
8% to the user’s Squat strength
3% to the user’s Leg Press strength
Another meta-analysis showed improvements in Bench strength and lean body mass.

The type of training it helps with is short bursts of force output that go into anaerobic respiration.

Anything less than 30 seconds is where creatine is at home, i.e. most mass/strength building sets.

Some efforts lasting between 30 seconds and 2.5 minutes can also benefit from creatine supplementation, like a volume set of squats for example.

Effects become unreliable for efforts lasting longer than two and a half minutes.

Creatine Monohydrate best supplement in the world

What About Different Forms of Creatine?

Creatine monohydrate (CM) is the cheapest form of creatine. Companies can no longer make oodles of profit from CM, so they had to shake up the business and make some fancy sounding creatines.

The thing is, CM provides the closest to 100% absorption out of any type of creatine.

Also, those creatine powders mixed with something for “ultra fast absorption” are missing the point. Creatine doesn’t need to be absorbed super fast.

All you have to do with CM is build it up to the point of cell saturation. When you work out, you use some of it, and the next time you take a dose, you just top up your creatine pool.

Absorption speed is irrelevant. And spending more money to get it is silly.

The only concession I have made is to buy “micronized” CM, because it mixes better with my protein shake.

Should I Cycle Creatine?

There’s no real point in cycling creatine. If you come off it, you’ll only have to re-saturate your cells again when you go back on it.

There’s no safety concern with using creatine long term at the doses recommended below.

How Much Should I Take and What About Loading Doses?

Between 3 and 6 grams per day appears work out for most people. Taking this amount will slowly saturate your cells but you should still have a surplus to requirements during the saturation phase.

Loading creatine by taking 20 to 25 grams per day (split into four or five separate doses to be easier on the stomach) for about five days will help you reach saturation quicker.

Loading can increase the water retention effect (creatine initially pulls water into the muscles), and high doses can cause mild stomach cramps…plus, there’s no real need to load.

Personally I throw 5 grams into my post-workout shake.

Job done.

Is Creatine Safe?

Remarkable so. Some old studies were super cautious about creatine so you might read that the long term effects are unknown or that it might tax the kidneys.

Long term use of high doses of creatine are still unknown because nobody is dumb enough to take large doses for years, because it’s not necessary. Five grams a day is fine.

Some people should avoid loading creatine just in case. They include (and might not be limited to) people with high blood pressure, people with reduced kidney function.

That’s Creatine covered in a very concise manner – let’s talk about Beta Alanine.

What is Beta Alanine?

Do you know what beta-alanine is doing inside your body when you take it? Is it necessary to take it before a workout? And what’s that weird tingly feeling all about? Is it safe?

beta alanine supplement — Beta Alanine is often compared to Creatine.

All the questions are valid, and a few might yield surprising answers for some of you.

Beta-Alanine is one of the most common ingredients in today’s pre-workout supplements.

It’s become so accepted in the sports supplement industry that if you don’t see around 3.2 grams of the patented standard beta-alanine extract CarnoSyn in your pre-workout, you’d have to wonder why.

Hopefully, most people using it are aware of its effects, and understand its capabilities and shortcomings. If not, this is the article for you because you should know what you’re putting in to your body.

Beta Alanine – A Lowly Non-Essential Amino Acid?

We tend to put more stock in the essential amino acids as supplements because we can’t synthesize them within our bodies.

Essential AAs are therefore obtained from out diet, and we can top them up or add to them with supplements.

There are 9 essential AAs but the ones you are most aware of are probably the branched chain amino acids (BCAAs), Leucine, Isoleucine and Valine. That’s because of their importance in muscle tissue, energy and recovery.

Beta-Alanine is a non-essential amino acid. The non-essential AAs are often thought of as less important but that’s a mistake.

In fact, non-essential AAs like beta-alanine are often the limiting factors in the bio-chemical processes that also involve essential amino acids.

This will make more sense if we talk about Carnosine.

Carnosine, Beta-Alanine and Histidine

Beta-Alanine is made in your liver and from there travels to, and enters, your muscle tissue. Once there it hooks up with the essential amino-acid, Histidine.

The two together form a dipeptide (two amino acids linked together) called Carnosine.

Carnosine cannot enter muscle tissue so it has to be made inside it. There it is stored for use as a buffer to lactic acid and protection against oxidative stress in general.

It can however be broken down to its constituent substrates (beta-alanine and histidine) in the liver, which can then travel to muscle tissue and reverse the process.

That said, it is accepted that beta-alanine supplementation is the most efficient and preferred route for increasing muscle carnosine levels.

Moreover, beta-alanine is the limiting step in carnosine production, unless there is a histidine deficiency, and so it only makes sense for athletes and bodybuilders to supplement with BA.

What Does Carnosine Do For My Workouts?

Most people associate beta-alanine with giving them the extra gas for one or two more reps in a set.

This effect comes from the additional muscle carnosine that supplementing BA provides. Carnosine acts as a buffer to acid – lactic acid included – and slowing the fatiguing effects of a drop in pH level.

Several studies have found that beta-alanine can improve physical performance, reduce fatigue and even increase the hypertrophic effect of training because of the lactic acid buffering effect.

It’s quite specific in doing this though. The exercise range where beta-alanine can help you squeeze some more energy out is between 60 seconds to 4 minute of high output training.

Imagine an 800 or 1500 meter race, or high volume sets of squats, and you’re in the right zone.

Are There Any Other Benefits of Beta-Alanine Supplementation?

Some interesting research shows that BA can attenuate the aging process of cells. This is once again due to carnosine’s protective actions, defending cells of oxidative damage.

There are two ways in which BA might help slow the aging process: by preserving DNA from the shortening effect of multiple replications, or by slowing the build-up of toxic altered protein by-products in cells.

Supplement Timing

I mentioned at the beginning of this article that beta-alanine had become almost ubiquitous in the context of pre-workout powder supplements.

The thing is, it’s something that you accumulate, in a similar way to creatine monohydrate.

Over several days of taking 2 to 5 grams of BA per day you will basically create a storage reservoir of carnosine within your muscle tissue.

This is all to say that you can actually supplement BA separately, and its efficacy is not dependant on timing.

Therefore, if you have a favourite pre-workout blend that doesn’t include BA, or you don’t enjoy the tingles (parasthesia – see below) during a workout, or after a large dose, then you can split the BA servings up and take them anytime you want.

Parasethesia – A Harmless Side Effect

Supplementing with beta-alanine can cause a harmless side effect known as parasthesia – a tingly skin sensation that is mostly felt in the face, neck and shoulders but that can spread the the extremities.

It tends to happen when larger doses (2 to 5 grams) are taken at once, which of course is the case where pre-workout supplements are concerned.

Again, though, it’s not a harmful effect. It’s simply a case of whether you mind it or not. Some people enjoy it, me included.

Creatine or Beta Alanine Which is Best – Conclusion

If you ask a hundreds personal trainers, bodybuilders or supplement to choose either creatine or Beta Alanine you will most likely get an equal split between Creatine and Beta Alanine advocates.

So that kind of answers the question. Why choose – use them both as they are complimentary.

How Much Protein Powder Do I Need? For Working Out and Building Muscle

Updated on April 23, 2020 by Brad Murphy

If you lift weights, then of course you use a protein powder shake. It’d be madness not to. But how much protein powder do need?

Protein powder how much and when — A typical protein powder supplement with a scoop – but how much do really need to take?

Protein powder is a sure fire way of getting a good whack of raw muscle building material as and when you need it.

But when should you take it for optimal results? Is the “protein window” that the bro was talking about at the gym a thing?

And, how much should you take for best results, before you’re just pi$$ing money down the can?

I have the answers, or at least the current answers based on the most up-to-date meta-analyses of groups of individual scientific intervention studies…okay?

For the record, most of the studies conducted with protein supplements use whey protein. Now, there are different forms of protein powder, and even different forms of whey.

Some are more beneficial to take before bed because they are absorbed slowly. Some are fast acting and so useful for situations where you have to absorb protein within the next hour or die!

Obviously I’m kidding about the last part, but the point I’m trying to make is that whey protein is used in studies, but you can assume for the most part that other proteins will have close enough results for rock-n-roll.

correct dosage for protein powder for bodybuilders — How much protein powder do I need

Protein Powder – How Much?

One scoop, 2 scoops, 1.5 scoops? How many fudging scoops, man?!

First off, how many grams is the better question because not all scoops are equal in the world of protein powders.

Also, once you know the grams you need and you know how many grams of protein you have in a scoop, you can pretty much just eyeball it.

After all, it’s not your main source of protein for the whole day, which of course is your dietary intake. You cab put some protein powder in your pre workout food or post workout snack.

Protein powder is something of a convenient necessity – it makes life easier and it actually helps you build muscle.

Still, How Much Protein?

The most important thing to get right is your overall protein intake because if you’re not eating enough relative to your workout intensity/volume, it will affect your rate of progress.

Quite a few studies have looked into nutritional protein intake in the context of resistance training (meta-analysis goodness here).

The upper limit for total daily protein intake is about 2.2 grams per kilogram of bodyweight. After that, any gains appear to tail off for even the biggest protein sponges amongst us.

Most people appear to lie in the 1.6 g/kg to 2.0 g/kg range.
So, after much doodling around with numbers, here’s a general rule of thumb to follow:

1. Consume enough protein to make 1.8 grams per kilogram of your bodyweight.

For example: for a 91 kg person (200 lbs), that equates to 163.8 grams of protein from your diet.

2. Then, after your workout or on non-training days, take the following amount of your protein powder, as determined by your bodyweight range:

140 to 169 lbs take 30 grams of protein post-workout
170 to 199 lbs take 35 grams of protein post-workout
200 to 219 lbs take 40 grams of protein post-workout
220 to 250 lbs take 45 grams of protein post-workout

If you are outside these weight ranges then try to consume a total of 1 gram per pound of bodyweight – including your protein supplement – if you do resistance training on a regular basis.

Again, these guidelines are for people looking to put some kind of figure to their “ideal” post-workout protein shake.

In reality you might not know the exact quantity of your total protein intake. However, research tells us that both muscle size and strength are enhanced with post-exercise protein supplementation.

Protein Window – What’s the Deal?

I feel like the protein window argument has gone to the point of absurdity and back so many times that people actually think it’s important.

Logic tells us that downing protein within an hour of a workout should enhance muscle gains.

Protein manufacturers are all over that like flies on sh!t. “Hells yeah, you should down protein after a workout, and for every damn hour you are ALIVE.”

Supplement companies like money, soooo that’s the objectivity safely removed from their stance on the matter.

Back to the logic bit though. There’s no context for the reasoning that necking protein shakes within the one hour, or the half-hour “window” post-workout is necessary/advantageous for optimal muscle growth.

That context is: total protein intake.

Sure if you are low on protein and you bomb a 45 gram protein shake after working out, that protein is going to matter for you gains.

However, if you’ve eaten enough throughout the day to provide an adequate protein pool for your muscles to draw on, the timing won’t make much difference.

In fact, the meta-analysis of the studies conducted on the matter say that strength doesn’t seem affected at all, and only hypertrophy is increased, but only IF the post-workout protein was additional to your regular intake.

So if you’re getting adequate amounts in your diet, including your protein shake then it doesn’t really matter when you take it.

If you are taking a protein shake to make up your protein intake due to working out, then take it within an hour of exercising.

Here’s the bit where I go back and say none of this matters.

For the sake of everyone who enters and re-enters this ridiculous debate: why not just drink your protein after a workout?

Does it take you four hours to get home? Are you incapable of mixing powder and milk/water? Does it stress you out to think about the complexities of shaking a cup after a workout?

Just do it. Who cares? Then, everyone is happy. Maybe different science will turn up one day and tell us we should be drinking it from the second we stop our last rep variation. Who’ll be laughing then?!

What Food Will Help to Increase Testosterone Levels

Updated on March 23, 2021 by Brad Murphy

The most effective way to increase testosterone levels is through food. Here is a list of foods that are easily acquired that can added to your pre or post workout meal to boost flagging T levels.

What Food Increases Testosterone Levels

You could opt to go for a supplement that increases testosterone levels, or you could do it with food. Then again, you could go the whole hog and try a combination of the two. The way you choose to boost your testosterone is entirely up to you.

Choosing a testosterone boosting supplement is easy. The label on the bottle will let you know in no uncertain terms what the supplement is meant to do.

Knowing what food increases testosterone levels is much harder. If it comes in a can or a packet, the nutritional information will let you know some of the main nutrients the food provides. If you are buying it from a fruit and veg store, a fishmonger, a butcher, or some other place that sells fresh food, there will be no information at all.

Even when the label does tell you a food is high in protein or contains X amount of zinc or Vitamin B that won’t help a lot. Try looking for canned goods sold with the promise of boosted testosterone levels and you won’t have much luck. That’s not what the average person is looking for when they head to the shops for a can of beans.

As bodybuilders, we have more exacting needs when it comes to choosing the way we get our nutrition. We do look at things like the protein and fat content and if a food is going to boost our testosterone levels we want to know.

We also try to eat strategically. We choose our pre workout food and post workout food with specific goals in mind.

A lot of food has this ability. The list below shows some of the options available to us, but it’s best considered a starting point. When it comes to testosterone boosting food, when you look into it you could find you are spoiled for choice.

Must Read: Natural testosterone booster supplement – rediscover lost libido, gain muscle mass and restore the energy of your youth – read about Testo Prime

10 Testosterone Boosting Foods You Should Try

1. Oysters

Oysters are famous for their alleged abilities as an aphrodisiac. This being the case, perhaps it is not so surprising that oyster consumption also boosts production of the male sex hormone. But why can this be?

Although there could also be other unknown factors involved, oysters are known to be incredibly good sources of zinc. In fact, a single serving of six oysters can provide 32 mg of zinc. That’s close to a third of the RDA for a man.

The relationship between zinc and testosterone production is well known. It’s also well studied. After six months of supplementing with zinc, the elderly men who took part in one clinical trial almost doubled their levels of serum testosterone.

The same research team also conducted a 20-week study on younger men. This time they restricted the amount of zinc the men consumed each day. The restriction caused a significant decrease in serum testosterone concentrations.

Eating oysters may be an expensive way to support increases in your testosterone levels, but it should work. [SOURCE

2. Ginseng

Ginseng is an adaptogen herb that has a long history of use in traditional Chinese medicine. It’s used for promoting good health as well as treating a variety of ailments. Ginseng also has a longstanding reputation as an aphrodisiac.

Research suggests consuming ginseng may produce respectable increases in testosterone. Some scientists have speculated the adaptogenic properties of ginseng may be due to the way it affects the hypothalamic–pituitary–adrenal axis and elevates plasma corticotropin and corticosteroids levels. Who cares about all the geek talk? The important thing to know is ginseng appears to be good stuff. [SOURCE 1, SOURCE 2]

The problem is, fresh ginseng can be hard to obtain. So although it’s a food that can produce good increases in testosterone you may have to compromise.

If you are lucky enough to live near health food shop that sells ginseng leaves, you could try adding some leaves to a salad. Alternatively, you could try drinking ginseng tea. As a final resort, you may have to make do with some ginseng tablets.

3. Beefsteak

Beef is also a food that increases testosterone levels, but if you decide to go for a steak try to keep it lean. The fat beef provides is the saturated kind, so it’s not good for your waistline or your health.

So, what is it about beef that makes it such a good food for producing increases in testosterone levels? As with many other testosterone boosting foods, it all boils down to the amount of zinc it contains. A three-ounce steak (braised) provides around 7 mg.

Let’s not forget steak is a good source of protein as well. When you eat a serving of steak, all that zinc helps push up your testosterone levels, creating a superior anabolic environment. Then the protein the steak provides gives the muscles the amino acids they need for muscle building and bulking up.

4. Spinach

Ugg-ug-ug-ug… It seems Popeye was onto something when he used spinach to get his muscles pumped up and ready to go.

Does spinach boost testosterone? You betcha. Although it’s not a particularly potent source, it contains zinc. It’s got some magnesium too and that’s a testosterone booster as well.
However, don’t go selling it short, spinach does a lot more for your muscles than you may think. For one thing, it’s a good source of nitrates. This allows it to boost nitric oxide and improve blood flow to the muscles.
In addition to all of the other good things spinach does for your muscles, it provides a powerful plant steroid called phytoecdysteroids. It’s good for muscle growth but does not present the side effects anabolic steroids do. [1]

So, if you want to take a leaf out of Popeye’s book and be strong to the finish, maybe you should start eating your spinach.

5. Tuna

If you want to see some respectable increases in your testosterone levels, tuna is an ideal food to help. It’s a good source of Vitamin D. Even if you do things the quickest and easiest way and chow down on tuna from a can, three ounces will provide around 50 percent of the RDA.

Research shows supplementing with Vitamin D can have a very beneficial effect on testosterone levels.

Forget the pills though. Tuna is better because it’s a good source of protein too.

To help put things into perspective, many people are Vitamin D deficient. For starters, it’s a fat-soluble vitamin. That means your body can’t store it like it does with water-soluble vitamins. You need to top-up on Vitamin D often, but a lot of people’s diets don’t provide enough.

Your body can make it’s own Vitamin D. All you need to do to make it happen is get some sunshine on your skin. Cloudy days can really screw that up. On sunny days, sunscreen can ruin things as well and most people use it these days. If you are Vitamin D deficient Tuna can help set things straight.

6. Ginger

Whether you want to be a king in the gym or a bedroom ninja, ginger will see you right. People have been taking advantage of its many medicinal properties for centuries. So if you thought it only had value in the kitchen, shame on you.

Research shows ginger enhances testosterone production and works particularly well in conditions of oxidative stress. The only downside is, researchers are still trying to figure out how it works. [2]

If you are looking for a quick way to spice up your life with a little ginger, the easiest thing may be to drink ginger tea. Ginger cake will do it too, but it’s not the best idea. Apart from the increases in testosterone levels, that sort of food may cause increases in waist circumference too.

7. Pineapple

Believe it or not, pineapple is also a food that increases testosterone levels. Its succulent yellow flesh provides an enzyme called bromelain that’s very good for boosting testosterone in a natural way.

Bromelain is present in many other fruits as well including bananas and avocados, but pineapples are a particularly good source.

As you may or may not be aware, when you exercise hard it brings testosterone levels down. For this reason, when researchers at the University of Tasmania wanted to explore the way bromelain effects testosterone their study group consisted of 15 trained cyclists. All of them had to cycle 100 km per day.

The researchers gave some of the cyclists daily does of bromelain and the rest got a placebo. After six days of this treatment, the placebo group showed a significant drop in testosterone. The drop was less pronounced in the bromelain group. This suggests the enzyme was boosting testosterone production.

Not surprisingly, the members of the bromelain group reported less feelings of fatigue

8. Eggs

On a serious quest to find food that increases testosterone but want to do it on the cheap? No worries. Shell out on a few boxes of eggs. They are cheap and nutritious and the yolk delivers a helping of that “sunshine vitamin”, Vitamin D.

Some bodybuilders say four eggs a day works best, others say they get good results with three. However, the way this cheap and versatile food increases testosterone levels may not just be down to Vitamin D.

As you are no doubt aware, eggs also contain cholesterol. Okay, cholesterol has a bad rep, but the truth is your body needs it to complete a number of biological processes. One of them is making Vitamin D when the sunlight hits your skin. Additionally, your body needs cholesterol to manufacture testosterone and other important hormones. [3]

Obviously, it may not be smart to start eating eggs day in and day out. However, nor is there a need to be chicken about taking advantage of this highly nutritious food. Eating a few extra eggs in moderation could do wonders for your testosterone levels. Eggs are also an excellent source of protein and that’s good for making your muscles grow. You can only take so much protein powder

9. Mung Beans

Mung beans are yet another food that increases testosterone levels. These little, green nutritional wonders are also a very good option for vegans and vegetarians.

Apart from being a good source of the testosterone boosting minerals zinc and magnesium, mung beans also provide many other important vitamins and minerals. They are high in protein as well, so they are a good muscle-building food.

Need a further reason to add some mung beans to your diet? Here’s one: they are a good source of antioxidants. That means they can help rid your body of free radical toxins and protect you from disease.

If you are new to mung beans, the other thing to know is there are two types you can buy—sprouted and unsprouted. I suggest you go for the sprouted type.

Unsprouted mung beans contain higher levels of phytic acid. It’s an anti-nutrient. That means it reduces the absorption of minerals, including the zinc and magnesium you want.

Apart from containing less phytic acid, sprouted mung beans provide more vitamins and amino acids than unsprouted ones do and are also lower in calories. [4]

10. Beetroot

If you already have a knowledge of bodybuilding nutrition, you will probably be aware beetroot boosts nitric oxide. In so doing, it improves blood flow to the muscles helping you to train longer and heal faster. Additionally, it can help you enjoy a better pump.

However, beetroot is doubly good for your muscles because it’s also a food that increases your testosterone levels. Not many people know that, but it’s true.

Beetroot’s power as an NO booster is due to its high nitrate content. Its ability to boost testosterone is due to its ability to provide boron.

Apart from boosting testosterone, boron does a lot of other good things for the body. For one thing, it helps give you strong bones by aiding the absorption of magnesium. It’s also known to be good for increasing levels of Vitamin D.

Should You Eat Carbs After a Workout – Build Muscle, Burn Fat

Updated on June 6, 2020 by Brad Murphy

Fast Carbs After a Workout? Carbohydrates are the present day villain of the macronutrients. People following keto diets have decided to forego them completely, relying on their livers to synthesize ketone bodies from which they derive their energy.

One particularly insane breed of people, known as ketogenic athletes, do this while training and competing in their chosen sports. Not just lawn bowls and croquet either…real sports where you have to move and everything.

If you’d have told me 15 years ago that there would one day exist a whole category of athletes who ate less than 50 grams of carbohydrates a day, I’d have laughed in your face and explained in thoroughly patronizing tones how important glycogen is for athleticism.

So, Should You Eat Carbs After a Workout?

Alas, here we are in 2020, and unless the zombie apocalypse has transcended pop-cultural cliché to become tangible reality, these people live and breathe.

Power to you if that’s your thing, but when it comes to bulking up and building muscle with food, low-carb diets have a long road of scientific research and empirical evidence to travel before carb-inclusive diets can be challenged for their efficacy.

Fair enough, but we should obviously stick to low and medium-GI carbs, right? So we don’t spike our blood sugar and damage our insulin, destroy all life on Earth, and blow up the Universe?

Actually, I’m here to make the case for fast carbs and eating carbs after a workout in general.

Like donut-fast!

When you should eat them, and how they will help you make progress, build more muscle, and burn more fat, faster.

Yes, not only will this not hurt your gains, it will improve them.

For Those Who Lift – Eat Carbs

If reading my work gets you upset, confused, or it contradicts something some other “expert” told you, then remember this:

Unless you lift weights on a regular basis and want the most efficient results, I am not here for you.

If you’re an LCHF zealot (low carb high fat), and what I say hurts your feelings, or has you sharpening your favourite carb-free pencil in order to draft a strongly worded response letter, you’re better off saving the effort, because I. Just. Don’t. Care.

It’s not because I think what you’re doing is wrong (it is, though). It’s because your physique goals clearly aren’t as important to you as some hyped-up, under-researched, in-vogue, extremist diet.

Keto is the duck-face selfie of the dieting world.

If you’re not a lifter, and you’re trying to lose weight, and low-carb works for you because you can adhere to it, then congrats. That’s how you’re hitting your body goals, and I don’t deny its merit. But don’t try and convince people that it’s magic.

And don’t tell me you can build muscle and strength without carbs just as quickly as you can with them. As a side note you may also want to try a natural bulking supplement such as D-Bal as well – trying to bulk up with food alone is extremely difficult.

Intermittent Fasting

By the way, using Intermittent fasting (IF) and even intermittent Keto, does not qualify you as a zealot.

In this case, I completely acknowledge that you are applying them as tools – that work for you – to achieve a fat loss objective.

Point is, you’re using them intermittently.

Calories In Calories Out

However, at the end of the day, scientific and empirical data still overwhelmingly support the case for CICO (calories-in-calories-out) – i.e. the balance of energy intake versus energy expenditure – as being the ultimate driving force of weight loss and weight gain.

Any form of diet is really just a way for you to control that CICO balance. Since adherence is the key to success, whatever you can stick with is that which will get you the results.

Athletic Metabolism

Athletes use energy more efficiently than sedentary people do. In fact, I’d go as far as saying that an athlete uses, and stores, energy differently to a sedentary person.

In basic terms, when a sedentary person with poor insulin sensitivity eats a fast carb-rich meal, they may very well put on weight in the form of body fat.

If the same meal is eaten by someone who hits beast-mode in the gym 5 days a week, they are going to store the sugar as muscle glycogen, increase muscle cell volume, trigger an anabolic response, and recover that much faster for the next killer session.

For muscle hypertrophy, all three macronutrients have their place, and fast carbohydrates can make a big difference to your progress.

High Glycemic Index Carbohydrates – Fast Carbs

Fast carbs, otherwise known as simple carbs, are those that are quickly digested and broken down into their simplest form of sugar to then be absorbed into blood stream

The Glycemic Index is a numerical rating system which assigns a value to how fast and how much different foods raise blood sugar.

The reputation of simple carbs has been dragged through the the mud because a hog load of people have abused them to the point where we now have all sorts of insulin resistance related health pandemics.

I won’t go any deeper into that except to say that fast carbs are not evil. They are often misunderstood, and they are definitely misrepresented.

For you, however, they can be very very useful.

Post-Workout Glycogen Replenishment

When you exercise regularly, a good portion of the sugar in the carbohydrates you eat are stored in your muscles as glycogen. Most of the remainder is stored in you liver.

For physical training, muscle glycogen is a primary source of energy. In fact, during anaerobic respiration, it is critical for optimal muscle performance.

Glycogen is simply a long branched chain of glucose molecules linked together. As you workout, glucose molecules are decoupled from the polysaccharide chain and used to generate ATP (adenosine triphosphate).

Low intensity workouts will not use as much glycogen as high intensity training because during aerobic respiration, your body can oxidize fatty acids as fuel to generate ATP. This leads a lot of people to the mistaken assumption that low-intensity aerobic exercise is the best option for losing fat.

During high-intensity exercise, which resistance training qualifies for in most cases, you might burn up to half or even three-quarters of your muscle glycogen.

IF optimal muscle growth is important to you, then the quicker you replenish that glycogen, the better.

Research unsurprisingly supports the practice of consuming high-GI – “fast” – carbs within an hour of finishing your session, as part of your post-workout meal/shake.

Not only will this replenish your glycogen levels for the next time you hit the gym, but it will help to keep your energy levels up for the rest of the day. This is particularly useful for people who workout before work, during their lunch hour or any time where post-workout fatigue would be a hindrance.

It’s also likely that there is a benefit to taking fast carbs as soon after your workout as possible, as it might enhance the absorption into the muscle tissue. This absorption ratio becomes lower and lower the longer you wait.

Don’t panic though, anytime within the first hour after you complete your workout is sufficient.

Perhaps the most important benefit of speedy post-workout glycogen replenishment is the anabolic advantage.

The glycogen that gets stored in your muscle cells draws water into them. Therefore, when you take fast carbs post-workout, the glycogen helps to extend the muscle pump by hydrating the cells.

While this looks good, increasing muscle cell volume is one of the triggers for anabolic muscle growth processes to begin. The hyperaemic pump from the mechanical action of lifting weights starts this in the gym. Increasing cell volume via fast carb replenishment post-workout has a compound beneficial effect.

How Much and What Carb Source to Choose?

People often find success by using the post-workout carbohydrate replenishment as their “cheat” meal/snack for the day.

That’s because simple dextrose (common glucose) rich foods are the best for replenishing glycogen quickly as it does not need to be digested and is absorbed directly into the bloodstream for transport to muscle cells.

It’s often found in decadent treats like candy and donuts, making them the perfect post-workout cheat meal that actually improves your results.

Hopefully you can see here that it’s a case of simple timing which allows you to satisfy your craving for sugar, while furthering your progress from the weight lifting session.

What About Fruit?

Some people think fruit is the healthy choice after a workout and will provide the same glycogen replenishment as pure glucose/dextrose based foods. It actually goes a bit deeper than that.

Fructose ends up being converted to glycogen by the liver which then keeps it for times when blood sugar drops too low. It therefore doesn’t make it to the muscles to be stored there, and as such doesn’t tick all the boxes discussed above.

High fructose corn syrup has been demonized as the blood-sugar spiker of the century, but it’s actually a slower form of sugar than dextrose, which is essentially pure glucose (hence, why it needs no digestion and doesn’t automatically head to the liver).

Table sugar, the type you put in coffee, is also about half fructose, half glucose.

While many people in the bodybuilding/athletic community warn against the consumption of fruit post-exercise because fructose heads to the liver, it actually plays and interesting and advantageous role.

If liver glycogen is not replenished quickly, it will take up some of the glucose you ingest post-workout, leaving less for your muscles. Therefore fruit actually provides the liver glycogen through fructose, leaving any glucose to be taken up by muscle tissue.

Bear in mind that the sugars in fruits are not 100% fructose. Many contain a good amount of glucose and sucrose in them and so can contribute to muscle glycogen restoration as well.

Sucrose, which is a 2:1 or 1:1 ratio of fructose and glucose, can replenish muscle glycogen as well as glucose alone and potentially better given the liver glycogen buffering of the fructose.

In short: Sucrose and glucose can replenish muscle glycogen, and fruit might help conserve the glucose you ingest for that purpose.

Back To The Sweets

Look at the label and you should find the ingredients you need.

Regular corn syrup is good as it is absorbed like glucose, and dextrose is the best form going. As influencers like Dr. Jim Stoppani often recommend, Haribo Gummy Bears, Wonka Pixy Stix and donuts are great post workout snacks because of their dextrose content.

If you go the donut route, make sure their sweetener of choice is dextrose. Personally, I enjoy going through the candy/sweet aisle at the grocery store and picking out the products with the highest corn syrup and dextrose content.

Depending on the intensity of your workout, you can take fast carbs in the range of 20 to 60 grams.

Split the dose up a bit over the hour if dumping it in your system makes you crash a little. Also you can take a mixture of high and medium GI carbs to prevent this, which works a little like taking a mix of whey isolate and casein protein to extend the release of proteins into your system.

When doing this with carbs, you smooth out the blood sugar spike a little to provide a more sustained increased blood sugar level, rather than a sudden spike that may cause lethargy.

Protein-wise, take your regular scoop of 30 to 40 grams, and add about 5 grams of BCAAs if your stomach sits well with it.

Carnitine, which I’ll discuss briefly below (and which has an article dedicated to it) is also a good post-workout supplement. It will help your body recover from the workout, but it will also increase post-exercise fat oxidation.

Insulin – Glucose – Carnitine – Creatine – Aminos

Insulin, as you probably know, is released in response to changes in blood sugar levels. For active people, their insulin’s actions tends to be sensitive to the body’s energy storage requirements.

That means insulin attaches to certain receptors on the surface of muscle cells. This mediates the uptake of glucose into those cells, but that’s not where insulin’s role ends.

Insulin also mediates the uptake of amino acids, creatine and carnitine into the muscle tissue – all of which are very important for optimal muscle performance, growth and fat burning.

Leucine, the principal branched-chain amino acid (BCAA), even stimulates an insulin release when you consume it.

A mixture of carbohydrates and leucine-rich protein will therefore trigger a strong insulin response, which will help shuttle both glucose and proteins into the muscles. If creatine and carnitine are also consumed, their muscle content will also rise.

Creatine accumulates in muscles as a creatine-phosphate reservoir which is integral for the production of ATP during exercise.

Carnitine is also involved with energy metabolism. By increasing muscle carnitine content, you can prolong fat burning activity and preserve muscle glycogen. This helps reduce fatigue during exercise, lactic acid accumulation, post exercise fatigue soreness and of course body fat storage.

Final Thoughts on Eating Carbs After a Workout

There isn’t much of a case to be made against the efficacy of fast carbs post-workout when optimal muscle growth gains are your main objective.

Even the most triggered fundamentalist keto zealots can’t argue with the massive quantity of scientific and empirical evidence in favour of glycogen replenishment.

There are times when you might not consume carbs straight after a workout. One of those times is when you have completed a particularly low intensity session.

Another time is if you are almost wholly removing carbs from your diet for an intermittent low-carb cycle in order to get maximum fat loss results.

Although this can help in certain situations, there will be minimal benefit gained from avoiding the immediate post-workout glycogen replenishment. What’s more, the addition of carnitine to the mix might prevent any possible weight gain in any case (should you be in carbohydrate caloric surplus).

Nonetheless, if you do decide to go carb-free for a period of time, you must get your post-workout protein and amino-acids in, They will trigger the all important insulin spike, which will drive the nutrients into your muscle cells in lieu of sugar induced insulin release.

For people who are not specifically cutting carbs from their diet, there is absolutely no excuse for missing the post-workout fast carb hit.

So yes… you can eat carbs after a workout!

What’s better than being able to have a guilt-free treat, that can actually assist you in hitting your muscle building and strength targets?

Answer: nothing.

Best Foods to Eat Before Working Out – Pre-Workout Meals

Updated on February 14, 2020 by Brad Murphy

What are the best foods to eat before going to the gym and working out?

Best Foods to Eat Before Working Out

What are the best foods to eat before working out? Should you even care? Big Hell Yeah to that one last one. You need to care a lot. The pre-workout meals you eat can make or break your workout.

This article is all about what to eat prior to working out – we have another that features what to eat after working out here

That may sound like an exaggeration, but it’s not. Seriously. Think about it. If you head for the gym with nothing in your stomach but a bag of potato chips or a Twinkie, how will you train? Junk like that ain’t exactly the food of champions.

On the other hand, how do you think you will train if you hit the gym just after you’ve eaten a big meal?

Sure you may have made food choices that can juice you up with plenty of carbs after your workout, but the chances are you will feel bloated. Maybe even a little nauseous when you lie back on the bench and try to go to work.

Why You Shouldn’t Overdo It With Your Pre-Workout Meals

The other problem with going large on your pre-workout meals is it can make you sleepy. This happens in the animal kingdom as well, cats, dogs, even lions; they all crash out and bag some Zs after a big meal.

The scientists seem to still be trying to figure this one out, but they think it could be because overdoing it with the carbs and protein may trigger the release of serotonin. [SOURCE]

There’s another reason why eating a big meal before a workout isn’t a smart idea. It can actually rob you of energy instead of providing it. The same can happen if you try to fuel-up on sugar-laden snacks and soft drinks.

In both cases, the problem is the same. Be it due to eating big pre-workout meals or trying to get a sugar rush from snacks, your blood glucose can go sky high.

When you have too much glucose circulating your liver releases insulin to bring it down. More often than not, it does the job to well and you are hit with a sugar crash that can rob you of energy and give you cravings for high-calorie foods.

The take-home point here is it’s not just about knowing the best foods to eat before working out. The size and timing of your pre-workout meals is important too.

The Role of Macronutrients In Your Pre-Workout Meal

“Macronutrients” is a term used to describe the main nutrients in food. There are only three of them: Carbohydrate, protein, and fat.

Although most foods contain a mix of macronutrients, many foods are classed by the main one they contain.

For instance, steak is mainly considered a source of protein but it contains fat too. Oats have protein, but people generally eat them to fuel-up on carbs.

	Carbohydrate	Protein	Fat
Steak (100 g)	0 g	25 g	19 g
Oats (100g)	12 g	2.4 g	1.4 g

When you workout one of the main things you need is energy, so the best foods to eat before working out are ones that provide carbs. This is because carbs are your body’s primary source of energy. It’s designed to run on carbs.

It can get energy from protein and fat as well, but carbs are easier to use. Does that mean your pre-workout meals have to be all about carbs? No. They can contain the other two macronutrients too.

The thing is, adding them to your meal may be a bad idea if the time between eating and training is not long enough. Eating fat just before training can be particularly bad.

Carbohydrate (The #1 Choice for Your Pre-Workout Meals)

Carbohydrates (The #1 Choice for Your Pre-Workout Meals)

There are two kinds of carbs:

Simple Carbs
Complex Carbs

Simple carbs are basically sugars. They can provide a quick burst of energy, but can also cause your blood glucose to spike.

Complex carbs release energy more slowly than simple carbs. They keep you going for longer so they are the best carbs to use in pre-workout meals.

As they are digested, complex carbs release glucose into the blood. Your muscles convert this to ATP and use it for energy via a process known as cellular respiration. [SOURCE]

When the supply of glucose exceeds the demand, the liver converts the excess glucose to glycogen. It’s an important fuel reserve that is stored mostly in the liver but is stored in the muscles too.

Later on, when glucose levels are depleted during exercise, the liver converts glycogen back to glucose to help keep things going. [SOURCE]

So, the best foods to eat before working out are ones that provide complex carbs.

Here are a few examples of carb-rich foods you can add to your pre-workout meals:

Brown rice
Oats
Yams
Wholewheat pasta
Quinoa

All pre-workout Meals should contain carbs.

Protein (For Increased Endurance and Faster Recovery)

The amino acids provided by protein help increase endurance. In so doing, they enable you to increase the intensity of your workout. [SOURCE]

The branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are generally considered particularly important. For that reason, you can find them in many pre-workout supplements.

Adding protein to your pre-workout meals will also improve protein synthesis and provide you with extra strength. In addition to this, you may find you feel less muscle soreness due to a faster recovery rate.

Some of the best protein-rich foods to eat before working out include:

Turkey Breast
Tuna steak
Eggs
Milk
Soy

However, whether or not it is a good idea to include them in your pre-workout meals will depend on how soon you are eating them before your workout.

Fat (A Good Choice, But Not Always the Best Choice)

During a short duration of high-intensity exercise, your muscles are going to be running on glucose. For longer periods of exercise, things change.

Once the glucose is gone and the stores of glycogen have run dry your body will start burning fat for energy.

Every gram of fat you eat provides nine calories. That’s a lot. Carbs and protein only provide four calories per gram.

Fat is a high-calorie food so it stands to reason it can be good for providing energy. Here’s the rub: it takes a long time to digest.

The other problem is eating foods that are high in fat can slow the absorption of other foods.

It’s best not to eat foods that are high in fat before just before working out.

If it’s two or three hours before your workout, that’s fine. Chow down with confidence. Otherwise, give the fatty food a miss.

Most importantly, if you are adding fats to your pre-workout meals go for healthy (unsaturated fats). If you go for the other kind (saturated) you won’t be doing your heart any favours.

If you are adding fats to your pre-workout meals, some good options are:

Sunflower Seeds
Avocados
Walnuts
Mackerel
Herring

Using olive oil when roasting or frying food is also a good way to add unsaturated fat to your pre-workout meals.

Pre-Workout Meals v Pre-Workout Snacks

If you are eating two to three hours before your workout you have the freedom to choose pre-workout meals that contain carbs, protein, and fat. You still need to keep things healthy though and make sensible food choices.

When your pre-workout meals are only one to two hours before working out it’s best not to eat foods that contain fat. Eating them may hinder your workout instead of helping it.

Stick to carbs and proteins and think about making the portion size a little smaller so it will be lighter on your stomach.

If you are eating less than an hour before working out you will need to forget about eating a pre-workout meal. You need to be looking at pre-workout snacks instead.

Ideas for Pre-Workout Meals (2 – 3 Hours Before Training)

If you are eating two to three hours before training you have more options. There are fewer restrictions regarding fat.

Idea No. 1

Idea No. 2

Lean Grilled Steak (protein + fat)

Boiled Potatoes (Carbs)

Green Beans (Carbs)

Poached Salmon (Protein + Fat)

Boiled Brown Rice (Carbs)

Boiled Peas (Carbs + Protein

Ideas for Pre-Workout Meals (1 – 2 Hours Before Training)

If you are eating one to two hours before training, the best foods to include in your pre-workout meals will contain less fat. You won’t be looking at anything too complicated either, so it should be quick and easy to prepare:

Good choices include:

A light salad with bulgur wheat or couscous
Wholegrain cereal with skimmed milk
A small bowl of porridge topped with strawberries
Protein shake with a little mango

Pre-Workout Snacks (Eaten Less Than 60 Minutes Before Training)

When choosing your pre-workout snacks try to go for something small and simple and concentrate on carbs.

Some good choices for pre-workout snacks include:

An apple, pear, or orange
Half a cup of dried mixed fruit
Cereal bar

Good pre-workout snacks should provide an ongoing supply of glucose during your workout and do so without making your stomach feel bloated and full.

The Bottom Line

Choosing good pre-workout meals involves more than known the best foods to eat before working out. You also need to get the timing right and put some extra thought into the portion sizes.

If the idea of having so many restrictions regarding the foods you eat before working out seems a little daunting, it may be best to concentrate on the benefits a little smart pre-workout meal planning can provide.

Eating the right pre-workout meals or snacks at the right time can help you feel more energized in the gym. It can also help prevent muscle damage, speed up recovery, and generally support your ambition to build a strong, lean physique.