What to Eat Before and After a Workout

Check out Bas Rutten's Liver Shot on MMA Surge: bit.ly/MMASurgeEp1
In this video,
Mahalo's fitness expert Torri Shack explains what to eat before and after a workout.
Pre-Workout
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Aim to eat a snack about one hour before your scheduled workout. The best thing to eat is a good in simple or complex carbohydrates like fruit or grains. You can also try some oatmeal (complex carbohydrate) with berries (simple carbohydrate/sugar) and cottage cheese (fats/dairy/protein). If that's too heavy, have a piece of whole-wheat toast (grain) with peanut butter (protein/fat) and banana (fruit/ sugar) and a glass of milk (dairy).c
The idea of skipping your pre-workout meal so that you burn more calories is incorrect. Not eating before your workout negates the caloric burn and doesn't provide you with any extra fuel to burn during your workout. Avoid alcohol, which dehydrates you, and heavy meats, which sit undigested in your stomach throughout the workout and can make you feel sluggish or sick.
Post-Workout
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After you're finished working out, you want to try to eat something within an hour. You need to refuel your muscles after draining them of their glycogen stores. Aim to eat the same combo of nutrients as your pre-workout snack but add in some vegetables, too. For a light snack, try yogurt and fruit.
Remember your body is a machine that needs fuel to burn, so eat to fuel the machine. Otherwise, your body will rely on muscle tissues to fuel exercise, which is counterproductive to your workout.
Don't Forget the Water
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About an hour before your workouts, you should drink 17-20 oz of water. During your workout, you should consume 7-10 oz of water ever 10-20 minutes, as you are actively losing water through sweat. You should also drink eight oz of water right before and right after your workout.
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Read more by visiting our page at:
www.mahalo.com/what-to-eat-bef...

[@teabell1801]

Thank you for the pre and the post meal info. I just started back working out and this is just what I needed.

[@maggyz9915]

I have watched a couple of videos on the same topic and they were lengthy and I couldn't grasp clearly the vital points! So I kept watching a couple more on the same topic and came upon this video which I feel is concise and clear and professionally presented ! Never mind what others say about your speaking being boring - I'm captivated by the way you talk and you keep me focussed in what you are presenting and I actually can feel your sense of humour!

[@markchandler9]

This is very helpful. I really like the simplicity of how you present the information :]

[@vickybartistry3292]

Oh thank you for showing me I was eating correctly. there is so much info out there it can be confusing. I eat peanut butter on multigrain bread and a banana before a workout and usually an egg white omelet and some yogurt or fruit after until I get hungry.

[@elisaluckett1392]

I love your videos, they helps me a lot. I like the way you explains everything.

[@alhashmi247]

Good Points raised, Makes sense. Thank You keep the great videos coming

[@katari307]

Thanks for the simple eating tips this should really help me with something quick in the morning

[@cassielewis5347]

Thank you for all the information.

[@patriciarobles1684]

Thank you for uploading this video! I definitely appreciated it :D

[@BuhlouBear]

Thank you for your video, I'm relatively new to the gym, I appreciate the information.

[@foxglovesandwildflowers]

This has been so helpful :) thanks!

[@gasparucciox9706]

xcellent & clear tutorial, thanks!

[@azhottest6026]

This was actually a good video. Great advice and it was quick and helpful! 👍😄

[@leonina72]

I'm so happy I found this video, very simple!!!

[@tseringchodon879]

Thank you so much for your suggestions.

[@Billluva]

Thank you. SO HELPFUL.

[@darkbrotherful]

Thanks for that great info

[@potosina7soccer]

Thank you so much you're videos help me alot. Thank you very very much

[@msgrumpy79]

VERY INFORMATIVE. .THANK YOU!

[@lopezfred27]

Thank you so much very Helpful Got me back on the right track diet...Keep posting video Very helpful videos..... Recommended to all.

[@gracelife9840]

Explained nicely. Thanks

[@Chilling311]

Ty for the great advice!

[@ironmangaysler1458]

thank you coach for this video.

[@jerryroman3075]

First workout chick i have subed, since she knows what she is talking about!

[@robertorios8688]

Thanks very much for your good advice!

[@ourjourney5059]

Great video! thank you 😊

[@anacab7704]

thank you for the tips.

[@Arielcamacho60]

I just subscribed and your vídeos are super helpful!

[@seguiakura5584]

thanks mahalo great tips👍👍

[@davidhodgin8900]

Great video.

[@randolphpatterson5061]

To me, your video is like finding gold in my backyard. This is really helpful to me. I'm in my 60's, had a heat stroke 3-1/2 years ago, went from a normal 156 to 115, in just months. I live alone and don't work now, but I need to get stronger and gain weight. My muscles have literally shriveled away, and I'm in a really tough situation. All the videos seem to be aimed at younger people with no real health issues who are trying to shed pounds. I raced bikes in my early-to-late 30's, but I got hooked on tobacco again, after almost ten years without one. I've smoked now since 1994, and it contributed to emphysema. I need a way to treat my torn calf , of two years and running, but I have to do everything for myself most of the time. I always end up without enough energy left over to work on my body. What are some of the easiest foods for a guy to just be able to have on hand, and just grab & eat, without having to stand more than a minute at a time? I try to keep in mind the things I'd learned about sports nutrition, but doggoned if I can even remember more than five things I ate when I raced, seriously. I struggle a lot, just trying to recall what I'd been eating, and this is distressing & worrisome for me. It was 8,000 calories, a day, year-round, for about seven years. It's really hard to motivate myself to eat better, if I know that the more I'm on my feet, the more painful it's gonna be. When I stare at my three bicycles inside my home, I almost feel sad for them. I'd really appreciate anything you or anyone commenting could help me with some simple ideas for a complete meal that's healthy and can be ready in just a minute or three. That's about all the time on my feet I can spend at once. Thank you sincerely.

[@TheVoltaire1]

good video. Thanks.

[@Gselx]

I stopped mid-workout & reminded myself of yesterday's headache after not feeding myself correctly after exercising so now I'm here to educate myself, lol.

[@mirror2398]

after watching couple of most watched videos under this subject, i conjectured that bananas are good as pre and post work out foods.

[@sandeepdubey7876]

+Mirror i feel nauseous if i eat banana before workout

[@sarahjpeters]

great info! thank you! :)

[@AMFAKH]

Thanks this helps a lot

[@shobartabdwlwahid9926]

well done . Good job

[@Verbsdescribeus]

not eating before the workout you are negating the caloric burn - so true! after completing 57 hours inside the gym i can approve that!

[@inojsheran5346]

thank for this video

[@Princeunique4life]

I really like this video. It was helpful and informative... Are protein shakes good before and after workout

[@TheKesote]

wow, this really helps, thanks! :)

[@alimaster5292]

Thanks alot sounds great

[@DenendreRED]

simple love this video

[@RodrigoRodriguez-ot5je]

i love it thank you

[@rdmotoworkz5318]

thanks for this video ^^

[@mkburn6242]

very helpfull thkz...

[@missjohnson6947]

Great thanks!

[@DanielMendoza-qq5pv]

Sounds like a Peanut Butter Banana sandwich with whole grain bread before a workout

[@alishalopez4442]

Ben Dover Hey:) Anyone heard about the Ripped Muscle Factor (just google it)? Ive hear a number of unbelievable stuff about it and my bro build lots of insane muscle quickly.

[@cutie4evr]

What if it's early in the morning and you want to save eating for after your workout? I was told it was ok to just have a bcaa supplement pre-workout

[@sylviaking8866]

@@cutie4evr Try it out and see how you perform during your work out. I find if i work out early in the morning I have to have protein before hand. I have a whey protein shake mixed with casein (slow protein ) or I cannot work out with a good level of intensity. I also hydrate with nuun sport.

[@hetalaiya5031]

thnks alot grt information.

[@soranysamiardja6687]

Thanks for the tip :)

[@Jcp108]

love the vid

[@crystalgrose]

VERY GOOD INFO. THANKS!

[@edwinonsarigo5058]

so precise

[@Happyjack667]

Thanks I'll try that

[@lynlynlove532]

Thank u so much 😍😍😍💛💛

[@emiegracevalerio9358]

Thanks for letting me know... i really need those tips before going to gym. I decided to go at gym because after 1 year of college, i've gain 4kg and that affects my figure the sudden change and it is physically obvious. Thanks again.

[@roxybayaron1826]

thanks it's help me allot

[@jedediyahaaronyisrael7118]

How long to wait after eating before working out is relative. Everyone is different so it depends on the Individual, what food and how much of it you eat. Eating a cup of brown rice, steak, broccoli and carrots vs oatmeal with banana and protein powder will require different wait times.

[@BigHallzy]

Great simple information and your very easy on the eyes!! I am trying to find alternatives to protein powders. They bind me up but I always enjoyed my post workout protein/carb drink. Can you suggest an alternative for bodybuilders needing high protein please? Thank you :) regards from Australia.

[@laurachavez892]

Thank you!!! 😘

[@scifi3072]

thanks a lot! :)

[@IsabiBeauty]

Thanks a lot

[@hdgrimix]

I love your hair!

[@suresh5522]

Thank s a lot.

[@youngcobra2011]

thanks for ur awesome tips

[@RMH92]

Everyone is different, I've tried many different things: eating 1 hr before workout, not eating anything (fasting), eating 3-4 hrs before...As far as how I feel during the workout I feel better without any food whatsoever. whenever I ate before workout I always felt extreme nausea and even had to vomit most times (I tried many different food/food combinations aswell and the nausea persisted with all of them). I'd say just go by trial and error and see what really works for you.

[@ceniai8174]

thanks that was helpful i needed to no that :D

[@Kidgraz23]

for morning workouts I get the best workout when my body is in a fasted state. its all about whats best for you.

[@sandeepdubey7876]

+Kidgraz23 same goes with me, i feel i get better workout in morning when i don't eat

[@SaraSuccar7]

is there any masters in sprot nutrition ,and if so ,what area would you recomend??

[@animefreak247]

our hair is awesome, thx for the info :)

[@Asheve27]

Thanks you👍💛🌻

[@jarmancheema9135]

thanks this video was very helpfull ....1 question can we have yougurt in place of milk/cheese...??

[@jarmancheema9135]

+Viper thanxx..

[@khaylaalmira9864]

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[@thechemi5083]

i eat 4 hours before my workout, and i have the best results , lost 40 pounds . everyone is different , just do what works for you.

[@shajilinshajahan6410]

what kind of dite wer u in?

[@thechemi5083]

idk , i just workout and run and stuff. lol i mean i don't think it matters im just saying that some things work for certain people but not for everyone. i usually eat some blackened chicken alfredo and 2 haiwian rolls , lots of carbs:)

[@shajilinshajahan6410]

***** 😊😊 thanks

[@thechemi5083]

yw

[@crystalgrose]

I AGREE.

[@amixofeverything]

So, I run 7 miles with 20-30 intervals reps of kettle bell, battle rope, and jump rope 4-5x a week. I try to go an hour to an hour and a half after waking up. I read in a running magazine not to eat 2 hours in advance of working out, as this will ensure your stomach is empty. But she says an hour.

[@nakiyah22]

thank you

[@abcxyz4379]

thanks dear

[@Lionpark12]

YOu have a unique way of explaining which is a good thing i need from you to ask about lists of fruits that have high energies from lowest to highest if you could please

[@robingijsberts9727]

Nice video, im now starting this methode, but im only 14 and want to be a prof hockey player

[@wishnyakshi2247]

Thank u👍

[@sylviaking8866]

If I don't have protein before I work out I cannot perform at a good intensity. I don't need a lot of carb as I keto adapted for a year but for me protein is a must and of course I hydrate well too.

[@edwinonsarigo5058]

you the best

[@RongrongLOL]

thx u very much :D

[@bluevelvet333]

Hi Torri, Thanks for making this video, very useful info you got there for me. :) My question, what if I'm not hungry, e.g I always go straight to the gym at night right after work. Usually I don't eat anything except for during lunch. And, for eating after gym, will it be alright if I only drink water or milk and not taking any other heavy food? Hope you'll see this and help me out! Thanks again, Torri! =))

[@abdelazizhct]

THANKSSS

[@cleverest]

0:49 what if you hate cottage cheese? what's a good alternative for that ingredient to go along with the oatmeal in that case?

[@user-rg1vp7lm3t]

Please can you tell me if this routine is for building muscles? Or for someone who wants to lose weight/burn fat? Thank you.x

[@sachindey9267]

I would like to ask a question. about an hour before workout if I eat toast bread, peanut butter and milk and 17 oz of water at the same. Is it ok to consume water with them.

[@sameralzaben]

on my head girl thaaaaanx alot on my head mean : you the best

[@waheedbalushi4974]

Nice tips my Lady Luck

[@sawfalllama2186]

which one is good for after workout??? glutamine or amino acid? plz let me know

[@ashleighhairston9095]

would it be ok if I eat some kind of heavy meat for lunch then exercise in the after noon or would that still stay in my stomach for a while? An how much water should I consume before then?

[@stephaniehickman5498]

thanks.

[@ayazahmedsayyed4386]

thanks

[@jaafarawadallah514]

Is peanut butter sandwitch with fruit salad and nuts good for lunch after a workout?

[@TheSugarplum770]

Fat-free yogurt or whole Milk yogurt? I have been eating oikos fat free with some added berries after my workout. Please advice. Thanks.

[@jaseemansari7135]

Nice

[@lennettepageruss1751]

If you do not eat a lot is it okay that you drink something like slim fast before working out and after working out

[@themahmoudmoody]

ok can you tell me when exactly should I take my whey protein?

[@sahibajain9393]

i go gym. in evening...my que is ...when to drink milk after workout and what to eat after coming from gym that is at night

[@davidzpudaite6374]

is it good drinking lemon water after workout?