How To Eat Before, During, and After A Workout

Preparing for the Workout

Carbohydrates are the second most effective legal ergogenic aid (performance enhancer), known to man. You need to eat healthy carbs about 2 hours before you workout. The carbs have to leave the stomach, get absorbed by the body and deposited in the muscles for optimum performance.


Or your pre-workout could include C8 oil or Dave Asprey’s Brain Octane Oil. It metabolises quickly to have ketones in the blood and full ketosis will emerge in a half hour after 2 tablespoons of C8 oil. If you haven’t tried it before than lower the dosage quite a bit the first couple of times or you will get disaster pants. This is what I recommend over carbohydrates for many health benefits.


The most effective legal ergogenic aid is water. Be fully hydrated by the time you get to the gym.  It’s really hard to re-hydrate while you workout.


During the Workout

Studies show that adding a source of carbs during your workout improves your gains and prevents fatigue.  This is why sports drinks were invented. They add sugar to the body and have sodium and potassium for better absorption.  This prevents blood flow to shunt from the muscles to the digestive system.


According to a doctor that runs marathons, (I can’t remember his name) 7% sugar in water is optimum for gastric emptying and absorption to the body. This is approximately ¼ sports drink and ¾ water.  You need to replace water during your workout any way.


After you have depleted energy from your system, your body starts to pump cortisol to store fat around your belly. It’s a defense mechanism so you don’t deplete all energy out of your body. This happens at approximately 47 minutes after you start your workout. To prevent cortisol production, which is the stress hormone, start adding an easy to digest form of carbs to your body. You can use sports drinks mixed with water, but preferably you use a healthier form of sugar like organic unpasteurized honey or real Canadian maple syrup. You want it to be easy to digest. If you eat something more difficult to digest, this causes your body to go to rest and digest mode and takes away from your workout and may cause cramps.


If you are using C8 oil before the workout you should be fine; when you put yourself in ketosis you will burn fats off your body when you run out of the ketones from the C8 oil. It also takes longer to burn off the energy from ketones.


The other supplement you can add to your workout to enhance gains are BCAAs; branch chain amino acids. Studies have shown carbs to be more beneficial, but adding amino acids show better gains as well. Try to use as clean as possible BCAAs so you don’t add harmful toxins to your body.


One other notable benefit you get from adding carbs is it prevents your body from breaking down muscle tissue to use as energy. It is true that your body will also break down fats at this point, but you never want to lose fat at the expense of muscle. You can massively increase your fat loss by increasing muscle mass and it’s the first goal in a weight loss program. C8 Oil is actually more beneficial for this; you are more likely to burn fat when you run out of energy while you are in ketosis.


After the Workout

Your body will be in fight or flight mode after a workout which makes it hard to eat right away. You can expedite the situation by eating. Your body will go into rest and digest mode very soon. 


You will need a source of protein and you will need to replace the energy you just burnt off.  Your body will not use protein for anabolic purposes (muscle building), until your body gets the energy it desperately needs. Your body will instead use the protein for energy which makes fat or carbs really important. Your body also produces a lot of enzymes to store energy in the muscles and build muscle right after a workout. Take advantage of the environment in your body and eat protein and healthy fats/carbs.


I hope you liked the article. If you did, share it with friends. These are the types of issues I deal with daily with my clients in order to accomplish their fitness goals. I believe in a coach like approach and I help guide my clients to do the things they deem relevant for them and they are seeing really great results. For me the reward is the happiness it creates and seeing the new found confidence in people. WOULD YOU LIKE ME TO PERSONALLY SHOW YOU HOW YOU CAN ACHIEVE YOUR FITNESS GOALS …FOR FREE?



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On a scale of 1-10 how committed are you with 1 being you just want to sit on the couch eating bon bons and 10 being you would eat broccoli and chicken all day if that’s what it takes.




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