If your goal is to gain some muscle while burning fat in a caloric deficit, your pre-workout and post-workout nutrition will become more important than ever before. Since many of the people who read my Metabolic Masterpiece blog have been asking about my specific pre/post workout nutrition plan that has produced maximum fat loss and muscle building results I am going to share it with you, as well as offer up some other recommendations, because, frankly we are all different and there is no one set guideline that will work for everyone.
First let’s focus on pre-workout nutrition. The timing of this meal is going to depend on a few factors, but ideally you should be getting some fuel into your system 30-60 minutes prior to your workout and it should be a combination of carbohydrates and protein. But if you are like me and feel nauseous if you eat too close to a workout, following this recommendation could be a recipe for disaster. I’ll show you how I overcome this obstacle…
Scott’s Pre-Workout Nutrition:
90 minutes prior to my workout I have a Full Strength shake, which is high in protein (40 grams), includes carbohydrates (25 grams), contains 12 grams of glutamine, is loaded with nutrients, and so much more goodness!
Consuming my pre workout meal in liquid form prevents me from feeling nauseous during my workout… but still, this is 90 minutes away from my workout, so here’s what I do next…
45 minutes prior to my workout I take 4 grams of BCAA’s (branch chain amino acids), which is protein in it’s purest form. Consuming BCAA’s prior to your workout will lead to your body using it as a source of energy, rather than looking toward your muscles for fuel. This is especially important when you are in a caloric deficit.
I make sure that I am completely hydrated prior to my workout. Even the slightest dip in hydration levels can have a big negative impact on your strength during your workout.
15 minutes prior to my workout I have a cup of STRONG coffee 😉 I know that there are lots of caffeinated supplements out there and other supplements that will pump you up prior to a workout, I just don’t have any experience with them so I can’t provide any honest feedback for you on that subject. But for me, a cup of coffee does the trick.
During the workout I just drink water.
Scott’s Post-Workout Nutrition:
Immediately after the workout I take 4 grams of BCAA’s to get protein into my blood stream as quickly as possible to help repair, recover, and rebuild my muscles.
15 minutes after the workout the meal that I typically consume is some form of eggs and veggies. Here are some examples of the meals that I would eat…
3 eggs, loads of spinach, 1 red pepper, 1 very large tomato, ground black pepper, crushed chillies
Eggs, Tuna, and Mushrooms
3 whole eggs, 5 mushrooms, 1 tomato, ground black pepper, little bit of mozzerela cheese
Eggs With Mixed Veggies
3 whole eggs, mixed veggies from frozen bag includes: broccoli, carrots, green beans, baby corn, onions, sugar snap peas, red bell peppers, mushrooms, ground black pepper, crushed chillies
If you are going to have starchy carbs in your diet, consuming them with your post workout meal would be the ideal time. An example of quality starchy carbs would be oatmeal, sweet potatoes, white potatoes, brown rice or basmati rice. Sometimes I will have two slices of whole wheat toast with my eggs if it’s a day where I am upping my carb intake.
Pre and post workout nutrition is not rocket science, but it can have a significant impact on your overall transformation.
So now that you’ve seen my pre/post workout nutrition, I’d love to hear from you. If you have a favorite pre/post workout nutrition plan, feel free to share it with us in the comment box below.
Sculpt a Masterpiece,
Scott Tousignant
About The Authors
Scott and Angie Tousignant have been helping men and women, just like you, sculpt their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.
Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body’s and life.
Their line up of body sculpting programs includes, ROCK That Body, Girl Empowered, Sizzlin’ Circuits, Core Plus More, Fat Loss Quickie, and More Love Less Fat.
We’re excited to share in you successful body sculpting journey!