The Pre and Post Exercise Meal Myth Finally Exposed

Is there any truth behind pre and post exercise meals for optimal muscle building or fat loss? Is it really necessary to restore glucose and protein within a certain time frame after exercise? Discover the truth about proper nutrition before and after exercise.  The answer will surprise you!

Today we’re going to talk about the myth of pre and post-workout meals and the science that backs it up.

Yes you read that right, it’s a complete myth.

Now I know so many people, magazines and personal trainers have told you you need to eat before or after exercise to basically replace your glycogen reserves or build more lean muscle.

Today we are going to talk about each one in depth.

By:  Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes

Glycogen Reserve

First off, what is glycogen reserves?

You have a certain storage of sugar in your muscles. Glycogen is the storage of sugar. It’s in the liver and also in your muscles.

Now it’s not a lot, but if you were to work out it’s going to be tapped out in about a 30 minutes.

After those 30 minutes of exercise, you’re going to be burning fat.

The question is, why in the heck would you ever want to eat anything sugary like carbohydrates before, during and after a workout?

This dose not make any sense because if the goal is to burn fat then we have to burn off the sugar before we get to the fat.  This is how the body works.

Everything after 30 minutes is all sugar then after that is fat-burning.

The other thing is that if you were going to eat a high concentrated protein (like whey protein) the more concentrated that protein is the more it will also trigger an insulin response.

Insulin

A whole egg with fat has much less response for insulin than concentrated protein such as a whey protein powder.

Every time you consume more concentrated proteins you’re stimulating insulin.

What insulin does is that it stops fat-burning completely.

Every time you’re consuming protein, you’re actually raising insulin.

In fact, every time you eat anything you stimulate an insulin response.

Again, why would you ever want to eat around your workout?

The whole goal is to use exercise to stimulate metabolism that will then tap into your fat reserves that you have.

By doing this you are making your own fat the meal not the dietary meal.

So I recommend not eating anything before, during or after exercise.

=> Here are 3 studies that show the anabolic window is a myth and how long protein synthesis is elevated.

The other point I want to make is you need to eat protein to build muscle mass.

What you ate right before or after exercise is actually going to take at least 24 hours to be digested, go through your liver and end up in your muscles.

If you have this idea that a protein shake is really going to your muscles, it’s not.

The protein is being digested and it takes a long time for that to go into the muscles.

The point is you really don’t need protein around your workout to build muscle mass.

The truth is, it’s the meal that you ate yesterday that’s going into the muscles not during or after exercise.

The other factor to consider is if your liver is overloaded with too much protein it won’t end up in your muscles.

You see our bodies do really good with the muscle building if that liver is healthy, if you don’t overload it and you have all the trace minerals that help with the building of the muscle.

What you want to do is you want to avoid insulin because insulin nullifies growth hormone (HGH).

Growth Hormone (The Power of Fat Loss)

When you exercise you induce a stress event that breaks down your muscles, it burns up sugar in the muscles and then you’re going to eventually stop, then your body then is going to recover.

During the recovery process is where your digestion is occurring, where your body is building back up where it’s using fat.

So if you eat during this process you are going to slow down your benefits of weight loss and muscle building. However, there are some exceptions.  I’ll get to that in just a minute.

The point is that the benefits of exercise actually occur 24 to 48 hours after you exercise in deep sleep.

A much better strategy would be to focus on getting better sleep and not eating anything before, during and after exercise.

Now the exception is if you’re an athlete, exercise twice a day, a marathon runner or you’re a huge bodybuilder.

The other exception is if you’re a diabetic and you’re having massive blood sugar fluctuations.

This article is about the average person who’s trying to lose weight.

So in summary you want to stimulate growth hormone. Growth hormone is the main fat burning hormone that’s activated by exercise.

When you eat any food for that matter (especially high concentrated protein or sugar) you’re going to spike insulin.

Insulin will then block growth hormone. Insulin is a dominating hormone and you’ll nullify growth hormone.

By suppressing growth hormone you will not get the effects of muscle building or building lean muscle mass.

At the end of the day it doesn’t burn fat.

Growth hormone is triggered by exercise, sleep and hypoglycemia.

You want to exercise to tap out our sugar reserves creating a lower hypo effect of your sugar (hypoglycemia) not a bad hypoglycemic, but just a lower blood sugar to keep this growth active so we can really benefit from that workout .

So there you have it. I hope this tip helps and I just want you to get the truth about this topic right here.

Go ahead and apply this and you’ll notice an amazing difference.

What’s Next?

There is one particular and powerful diet that keeps insulin low so that you’ll build lean muscle while losing a lot of fat.

It’s called the ketogenic diet.

The ketogenic diet is the hottest diet of 2018 because it helps you quickly lose stubborn fat… it reduces fat storing inflammation… it helps you live longer and avoid today’s most deadly diseases.

But there are several problems that accompany a “traditional” high fat keto diet:

• You like to eat carbs?….You are out of ketosis.
• Want to eat some healthy, ripe fruits that are in season?….You are out of ketosis.
• Too much protein in that delicious steak or baconyou just ate?….You are out of ketosis.
• Want to have a glass (or two) or red wine, a few beers, or cocktails?  You guessed right….You are out of ketosis. 

Bottom line:

Permanent ketosis is not healthy, fun, OR realistic for anybody to follow long term, which is exactly why there’s a new, upgraded version that produces rapid results in only 14 days

It’s called, The “Targeted” Keto Diet and people have used it to drop pounds of unwanted belly flab, WITHOUT avoiding carbs, desserts, or alcohol

It all started by eating the 4 SUPER FATS below at the right time over a very short 14 day period (a few of them are probably in your kitchen right now)…