What To Eat Before, During & After Training For Max Muscle Growth

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I'll be going over the correct answers in a video once I collect enough responses! Your results will be 100% anonymous. Over 50,000 people have taken it already!
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In this video I'm covering the science and practice behind pre-workout, intra-workout and post-workout nutrition. What should you eat before a workout? During a workout? After a workout? I'll also walk through some meal examples and explain why they work well.
0:00 - Nutrient Timing Science
1:58 - Pre-Workout
6:55 - Intra-Workout
8:05 - Post-Workout
11:37 - Macrofactor Nutrition App
-------------------------------
References
Nutrient Timing Revisited Review:
www.researchgate.net/publicat...
Additional Resources on Nutrient Timing:
pubmed.ncbi.nlm.nih.gov/24299...
pubmed.ncbi.nlm.nih.gov/28919...
pubmed.ncbi.nlm.nih.gov/29414...
pubmed.ncbi.nlm.nih.gov/26697...
Music:
Jeff Kaale - Morning Tea
Damma Beatz - Snickers
More Scrubs
NEAR
Written by:
Jeff Nippard
Filmed by:
Aous Photo, Stephanie Buttermore, Jeff Nippard
aousphoto.com/
aousphoto?...
Edited by:
Jeff Nippard (using Final Cut Pro)
-------------------------------
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INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

Hey guys! A few announcements!! 1. Over the last several months I've been working behind the scenes perfecting what is in my humble opinion the BEST NUTRITION APP on the market with the Stronger By Science team. The app is called MacroFactor and you can try it for 14 days for free here (remember to put in code JEFF to get the trial): bit.ly/jeffmacrofactor 2. I’m making a video on how “muscle smart” my audience is, so I created a Muscle IQ Test that uses 30 multiple choice questions to test your fitness knowledge. Your results are 100% anonymous. Take 5 mins to take the test here: jeffnippard.com/muscleiq 3. I officially signed a contract with a publisher for my first actual, physical book on how to build muscle and strength! I'm super excited about it. 4. The long wait for Powerbuilding Phase 2.0 is over. The program will go on pre-sale this Sunday and will officially launch on Halloween. Sign up to get notified for pre-sale here: subscribe.jeffnippard.com/ That's it for now!! I hope you enjoy the video and I appreciate your patience with me as I work on some of these other projects very much! Thank you. Peace!

[@devvratsinghbhati2909]

🥳

[@salsol0038]

Greaaat!!

[@binayshrestha3361]

Got 17.. keep them coming.

[@i-chewang3858]

Only Cassia cinnamon lowers blood sugar however it is also liver toxic. The safer Ceylon cinnamon is still healthy but it does not lower blood sugar. Check out Dr.Greger videos for more info

[@petor95]

Woah, congratulations on the other projects /had no idea you were brewing this behind the scenes 💪🏾😎 Congrats Jeff 🎉

[@MnecraftEpicPro]

1. Preworkout: - Purpose: Fuel workout + provide protein environment - 1g carbs & 0.5g protein / kg bodyweight + 0-20g fat - Eat 60-90mins before workout, to digest for energy - Larger gap between meal & workout, the more calories & fat in meal 2. During workout: - Not required if had pre-workout, but still good if you're >1hr workout / elite athlete / in a lean caloric deficit - Past 30 mins into training: 0.5g carbs / min training - Gatorade, kool-aid, etc. 3. Post-workout: - As long as pre + post meals are within 5 hr window, it's good - 0.5g protein / kg bodyweight - Carb + fat less important, less needed for immediate energy, but should include carbs for glycogen synthesis, esp for full body workouts - Include some fruits

[@lofivibez182]

ty 🐐

[@adilahmad6166]

Thanks buddy

[@maximilianmaurer7567]

Thanks

[@liammcmahon5724]

thank u

[@ashleydennis100]

For the post workout how much carbs/kg body weight would you recommend?

[@Oliver-gl5xz]

Jeff is literally doing exercise physiology courses out here for free. Thank you so much man. As a young lifter this information is essential to make sure I stay injury free and steroid free while still gaining muscle. Your the information Jesus of bodybuilding.

[@Bathingwookie]

It’s great, but he wouldn’t be doing it for free if he didn’t get paid by KZbin.

[@LeoTheNinjaTurtleMan]

@@Bathingwookie k

[@krishnajaiswal7557]

Sorry bro but *YOU'RE*

[@joesinclair9731]

@@Bathingwookie yeah buts it’s free for us

[@smusic6537]

This couldn't be said better

[@pedrog06]

A tip about the app: The prices may make sense to users living in dollar or euro countries. But to people living in countries with devalued currencies such as myself, the prices are just the conversion of the exchange rate and becomes absurd. Maybe it's possible to adequate the prices using purchase power parity indexes? If anyone agrees, please upvote so that Jeff can see. Thank you!

[@user-sg7ro7pt6s]

Replying to the comment so that hopefully Jeff can see it. Hope this gets fixed for ya!

[@mrrohitjadhav470]

💯

[@joaodobbin]

Cries in Brazilian

[@iarladonlon2826]

Are items on amazon cheaper if you live in a poorer country?

[@DAMfoxygrampa]

People might just use a VPN and pay from a poor country tho

[@minecraftyeterererere]

love how positive and calm you are as a person, even with such a great amount of attention and time dedicated to work. You definitely inspire me and have helped me with fitnessy things a ton

[@GarrettWestling]

Jeff, I cannot thank you enough for what you have/are giving to this community. Your time and efforts in providing science based research on training and nutrition are deeply appreciated and has helped me though my fitness journey. I will always be supporting you and looking forward to what you have to offer in the future!

[@robertbelliveau6608]

Same, even if I don't adhere to everything as strictly as some do, just having the knowledge I'm sure has led me to make smarter/better choices when it comes to food and lifting.

[@theexipureteam3460]

@@robertbelliveau6608 There are numerous supplements to take to promote weight loss. Make sure that you don’t have a heart condition before taking any of these, because some may cause racing or irregular heartbeat if you have a pre-existing condition. Some of these herbal supplements will make your stomach feel upset or queasy, so be sure to take them with food if that is what happens. Keep in mind that if you eat a healthy diet and exercise regularly, it will become easier to lose weight without using herbal supplements - that is still recommended as an effective means of losing weight naturally and healthily. They can also help speed up your metabolism when coupled with physical activity. Learn more at *"The Exipure Team"*

[@hazemfarouk3948]

Got a 90% on the muscle IQ test, could really see the benefits of collecting this type of data from your viewers to cater more closely to what areas they need more info on. Good on you Jeff!

[@pancakerizer]

Got a 90% as well! Really wish it would show which questions were wrong, but I'll guess we'll see later

[@r34ct4]

Meadows!

[@harshpanwar5963]

Got 83% I'm feeling bad about myself

[@r34ct4]

@@harshpanwar5963 that's called humble bragging

[@fengmagicgadget2987]

76 here

[@Coolchris158]

So now I have to wake up at 3am to hit the gym with a pre-workout meal....

[@Dymolabelwriter450]

No you can lift fasted

[@edgarloya6251]

Jeff, you're like the Bill Nye of the fitness world. Thank you so much for all the effort that you put into all these videos! They're so well sourced and well edited. You're one of the very best out there!! Much respect to you

[@exyl_sounds]

i got 53% im failing lets go

[@balls3198]

Yo I got a 53 too let’s go

[@Mathis1207]

Same, let's goooo

[@anastasiskal2608]

I got 66

[@Eltipito21]

50% gang rise up!!

[@tfelst1147]

@@anastasiskal2608 same, cmon above average 👌

[@monissiddiqui6559]

The quiz was a great idea. I think it's a great way to find out what content to make next. Really appreciate all the knowledge you drop in the channel - I've definitely got a lot to apply from this video. Also, if you do a quiz again I feel like an "I don't know" answer for each question would help give better data. I guessed some answers to questions and that could maybe skew the data from all the responses.

[@Saint_Gerald]

Thanks Dad. I’ve been training fasted for over a year due to working early in the morning and going straight to work. I hate it. The simple examples give me hope that I can actually do something to help the gains. You’re work is greatly appreciated! Thank you for the time and effort put in.

[@Ana-xq3yr]

The information and knowledge in your videos are incredible and tremendously helpful. I feel like I’m you’re on my fitness journey with me! Thanks Jeff ❤️

[@foursights]

Hey Jeff, just would like to say thanks. I have recently found your channel and I have made my first meal plan to help work around my workout regimen with this solid advice you have provided in this video. For me meal planning has been my largest hurdle at the beginning of my weightlifting journey and having a better idea of how I should be eating throughout my day is what I needed most!

[@lemonguy100]

Began watching a lot of your content on working out about a week ago whike trying to figure out how to optimize my workouts during the week. Really like your style of video essay especially as an English major. Always great to see someone taking the time and effort to not only cite their sources, but to read about their field of expertise at the same time as well. Really informs a dummy like me.

[@tideofmayo3880]

Always great to see more awesome info from the science man! I hope one day Jeff will make a video with pointers for those of us with high activity jobs where we stand all day and lift heavy things. It can be challenging to fit a whole workout in when we are exhausted from a hard day of labor.

[@SuperJbaby1991]

I have used your fundamentals program and now I am on your full body program. Love your thought out workouts. You can tell a lot of times was put into each week. Just downloaded the app I’m sure it’s going to be great.

[@kyleengleson2554]

Really enjoyed the quiz. Shows how little I know despite what I thought lol Thanks for all you do Jeff!

[@AndreaHernandez-tb8nw]

Im pretty sure this video had every possible thing i would need to know regarding this topic. Thank you for making it all so easily applicable

[@NickShawnFX]

Jeff, started following your videos in the beginning of 2022. I weighed 135 pounds. After almost a year and a half of following your content on training and diet, I've managed to gain 50 pounds - I'm up to 185 now. My strength has skyrocketed, and I feel way better mentally and physically. Just wanted to say that I really, really appreciate your videos.

[@nickpike619]

Been following your content and running your programs for years. Currently halfway through Powerbuilding. I definitely would not be where I am in my training without you doing what you do. I can't say enough thanks for the information and energy you bring to the fitness space. Congrats on the book deal! I hope you keep killin it for years.

[@LaiLai..]

Post workout meals are always tricky for me. Thanks for this ! I’ve been doing this lately but this video confirmed that I’m on the right path.

[@allanfraker5701]

What I love about this guy's videos, is the scholarly information he gives us. As a student in college I learned the importance of getting information from expert papers for sources. This dude uses straight science all the time for his videos.

[@TheUPwner]

8:48 your spinkled humor in these well informed and edited videos are the perfect cherry on top

[@DaveFromVh1]

8:48 he really did the walking down stairs bit lol

[@dylanbolger6317]

I thought I was the only one who saw it lol

[@HonnePerkele]

I can't 💀

[@HonnePerkele]

Bruhhhhh 💀💀

[@dustindustir521]

I litterally watched it 10 times XD

[@consumer338]

I really appreciate the intellectual rigor you put into your content. I always find myself rewatching your videos multiple times to make sure I understand the content before applying it. Thanks Jeff!

[@Count_Jacula]

Im literally so new to all of this an just want to say thank you for how informative these videos are just came out of a long term relationship let myself get lazy now I'm motivated to get back to the gym etc its hard like its so deflating not being able to do the same things/weights i could when i was younger due to like i said being lazy but these videos really help just gotta now put in the hard work an keep focused :)

[@karlbodmer4368]

Your advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextleveldiet, and without additional supplements needed, my muscles started to grow massively over the last few months. Thank you Jeff for all the work you have done over the years.

[@rasalresid9147]

Jeff is great

[@Gamer-bn7xz]

bot?

[@jacobramirez4894]

Spam

[@pragzz3830]

This is so well pull together with straight forward advice. Appreciate what you do Jeff, thank you! Excited for the Powerbuilding 2.0 😎

[@annika_mossberg24]

Those cake pop oats look SO good!! I've been quarantined at home for a week and left my PeScience at my university and have been craving proats for several days.

[@maleciawalker3073]

They are! I bought the cake pop protein for mine at Stephanie's suggestion. Yummy! 😋

[@shellystraveling1355]

Living in the Caribbean it is hot and sunny, just went from 98 kg to 70 kg in approximately 2 years now I am struggling through my exercises to lift weights to get lean maintain my weight, and build muscle. This is priceless information. Blessings Jeff.

[@gabybz]

I'm glad I found this channel. The way you present, from the voice to the way you approach things, makes me understand very well what I need for my diet and training. Thank you very much for your help.

[@muRDoch56]

Thanks for including the info on fasted training. As someone with kids who works full time, 5 am is the only time I can get training in. I appreciate tips for people like me who’s schedules don’t work with getting big meals in at the ideal time before lifting

[@giulianavargas6047]

Hi! Can i gain muscle mass if i train fasted?

[@grayb3703]

Amazing video! Tried working out with a preworkout for the first time, today! Had an oats smoothie, wasn't very tasty but definitely gave me a lot more boost than what I'm used to, and I usually workout in the morning after fasting. It felt amazing, out preformed, thanks Jeff!

[@irielion3748]

Oats in a smoothie? Just eat the oats

[@hannahmcbride3936]

This video was so informative and entertaining! As always, Jeff, you nailed it! Thank you for the great info 💕

[@derekli1741]

I’ve watched other diet, nutrition and gym you tubers but when I discovered you; my perception of what high quality is just changed. You cite articles, provide evidence, provide opinion and also give very detailed examples.

[@maxferraro8243]

John would be so proud of you Jeff. We love what both of you do for our community. Thank you

[@McRex203]

I see that Jeff “the kiwi god” Nippard has caught on to eating the whole kiwi fruit, skin and all, get that fuzzy fiber in homie, the gain trains a comin’ 💪🏼

[@alexandermatacchiero1141]

whats the deal w/ kiwis? I eat them regularly but are there additional health benefits?

[@McRex203]

@@alexandermatacchiero1141 Kiwi’s are just very nutrient dense. More potassium than a banana, fiber from the skin. Honestly bro, there’s nothing like a nice fresh and cold kiwi from the fridge where the skin just snaps when you bite into it. All that fuzzy goodness, just gets my juices flowin’ ya know…

[@SpearofZion613]

@@McRex203 Your comment has me craving kiwi

[@iamoliverblake]

@@McRex203 I’ve never read a more mouthwatering comment.

[@mustafatunc3297]

you can eat kiwi with its skin :O

[@bigbambigal]

Beautifully explained. I haven't found anyone so well read and with diverse knowledge in research in sports Nutrition 🙏 subscribed

[@daviman26]

This is so useful! I've been timing my pre-workout meal incorrectly for a long time... Thanks!

[@FitLabb]

Always appreciate the scientific studies & breakdown to back up the info presented. I agree with your general recommendations here from my own experience, as it’s a healthy & logical approach that works 💪

[@GerosFitness]

To me he is the best in this game

[@FitLabb]

@@GerosFitness 100% agree with you there Geros! Long time no see pal, how have you been?

[@GerosFitness]

@@FitLabb am around bro youtube is not for the faint hearted like me😂

[@Chrissmills]

Thank you so much for all this info, I’m currently in a calorie defect and I’ve been really struggling with my workouts, even though I have plenty of energy through the day. I’ve tweaked my calories to allow more protein/carbs pre workout and I’m getting through an intense 60 minute weight session 5x per week

[@ChrisRawls]

This is an insane amount of information. Thank you a ton!

[@Manta_Mitch]

Wish i could like this over and over. You're giving out amazing info jeff, thank you so much.

[@Yyunm]

Hi Jeff, thanks for all of your informative videos, they've really helped me understand both basic and more advanced concepts in relation to health and fitness. Finished the Muscle IQ quiz with a score of 73.33% which I'm happy with.

[@kwadwoadjepong-boateng8737]

Loved the vibe (& info) on this video Jeff! Not to toot my own horn, but scored 80% on your muscle IQ test - your vids are a boon in the evidence-based space ;)

[@elsu7612]

Bro thank you so much! 10/10 video. Not confusing at all, not boring, informative and straight to the point!

[@frankieee55]

Love that you include examples!!!!

[@AdamShwaginz]

Really great information here Jeff. I've been looking for some good videos on this exact topic, but it's almost impossible to find something as straight forward as this video. Great editing as well man!

[@talalbeshara7497]

Honestly, his videos are so helpful and straight to the point. I literally took notes on this video, and I’d rather do it for this then school! I’m legit starting to only trust Jeff when it comes to this stuff!!! Much appreciate all the information provided, definitely subscribed! I started training recently only about 2 month in, but I always wanna do stuff right, I’m all in or all out.

[@tiffariff]

I have yet to meet any fitness influencers that are as reliable as Jeff and Stephanie. The way they present their sources, material, and logic give their viewers full control of determining whether their words have backing to them. You see a lot of fitness KZbinrs suggesting workout for all of diets for all and they never do that :) they give you the tools to make it for yourself.

[@kaitlynzuniga]

lmaooo same i was out here taking notes on this video instead of doing notes for actual college

[@SincerelyxYours]

I needed this. I wasn’t sure on what to eat and when to eat it. For example, do people eat fat every meal or sometimes during the day and how much…ect. I was becoming very overwhelmed…. This helps me with guidance. I’ve been inconsistent for a year but now ready to be consistent with a program and stick too it. Best of luck to everyone’s journey 🥰

[@Hannah-fx3bv]

Thank you for your videos. They’re very informational. As someone who is finally starting to take charge of their workouts and diet, it has been extremely helpful to have someone like you give good facts. The information you share is a lot less confusing then what I’ve been told in the past. I’ve been told that carbs are terrible, and fats are awful. But, what I’m learning is that carbs and fats are necessary for one’s overall health. Almost all food is good, as long as it’s eaten in moderation. I am looking forward to watching more of your videos and learning more. Keep up the great work!

[@mightycabage]

Bro I just love your videos so much and how much effort you put in, it’s almost making me tear up haha. So informative and clear.

[@beastmry]

I had the exact same reaction. I was mildly tearing up watching this. Having gone over pretty much every channel, I'm happy I've settled on this one.

[@mightycabage]

@@beastmry I hope he reads these comments. He might just start tearing up himself 😅

[@sahilraniga817]

Good video. But the nigga made you cry?

[@linkinlinkinlinkin654]

@@sahilraniga817 exactly wtf. Don't buy cheap supps

[@trollerz8025]

Faqqqqqq

[@casestudymtb]

I've found replacing all of these suggestions with just a cup of black coffee to be completely unhelpful for muscle growth, but necessary for any and all motivation.

[@purplecircle7413]

Yea

[@scottwild40]

Are u dehyrated from that

[@tombaz1700]

Hey Jeff! Would be fascinating to know your thoughts on carb loading the night before a fasted morning workout. Thanks so much for your brilliant content. You're a real inspiration 💪🏼

[@jessesanches3419]

Thank you so much, this is was very helpful on teaching me when and what is most beneficial to eat before and after my workout🤞🏽

[@darkdudironaji]

I don't trust a single word out of his mouth. HE ATE THE SKIN OF THE KIWI!

[@MemnochLDH]

I used to drink the protein shake with a banana before going to the gym in 30-50 min but I noticed that if I eat 2 slices of bread with avocado on top I feel better during the workout and don’t get that empty stomach feeling while training but not feeling full/bloated either.

[@_saltysage_37]

Something about Jeff's presentation is very welcoming. He is genuine! Thanks for the info.

[@mrmelodical1977]

I'm blown away by how good and professional ur videos are.

[@ThePopTartKids]

Do we know whether working out while consuming “liquid sugar” lowers the glycemic index of the drink? I don’t want to contribute to insulin resistance by drinking gatorade during every workout.

[@sineadryan4424]

This was SUCH an interesting and informative video which I am going to put into practice!! I train fasted and usually have a post workout meal 5 hrs after the workout which now I realise is killing my gains!! Thank you!

[@joshkreydatus6319]

Great video, thanks Jeff ! Also, is there a calculator that gives you exact macro amounts for pre, intra, and post workout meals? I could do a dimensional analysis using the male/female examples that you provided, but for convenience I'd rather use a calculator. Thanks!

[@jshu-_-]

Your videos are just so useful! Thank you for doing this work!

[@TheCharlesChicken]

Damn I been so lazy lately but I always get this insane burst of motivation when Jeff drops a new vid

[@CristianMolina0]

Got 66.7% on quiz. Was expecting higher considering how long I've been doing this. I haven't watched all your videos on some of those questions though. I wish we could see what we got wrong though so we could educate ourselves. Still a fun little quiz

[@docbaztardyt2342]

Yeah, same here. I'm pretty sure it was mostly the technical/advanced questions that I got wrong.

[@TheComedyButchers]

If you at least know that CICO determines your weight, training frequency + intensity, and what exercises hit what muscles you’re already in the 90th percentile of the global population

[@aidanmaccuish2266]

I got the same lol. I called it right before I got the results too

[@LukePettit]

He said answers in a future video

[@CristianMolina0]

@@LukePettit oh nice i guess I missed that part

[@catiasereno226]

Hei Jeff... the most of your videos are very instructive and easy to understand and apply to daily life. This was definitely an add to all of us... and i was happy to see some examples apply to woman. thank you for share with us...

[@ItsMateus]

Really well made video, good info and easy to understand. Thanks!

[@johnnyclaymore6725]

93.33% on the quiz. Now if I could only get that on my next biochemistry exam...

[@uItrAsIan1]

I got 46% and I'm really curious about the answers.. Good luck with your exam

[@robertcarlisle6811]

Anybody else tear up when they got to the question asking what type of row was being performed?

[@drrcwr]

This stuff is what keeps me going, I was 6' 135lb at 27 years old, and now I'm up to 185lb in 14months and gaining strength every week.

[@Joshua-uq9zw]

Jeff, can you please do more videos about meals? Your meals always inspire me and I would love a dedicated video about Nice meals to eat while bulking, cutting, before and after training that YOU eat and like. It seems like you really value the "umami" of meals aswell which is really important to me. Many recipies online just tastes so boring and bland but the food you show here is delicious so please share more!

[@kenyonbauer6592]

In my last bulk I would eat protein oats every morning and I definitely could feel the difference in strength as opposed to if I had no carbs, that and eating a whole 2500cal pizza the night before made a huge difference in strength the following morning. That was over a year ago, and I'm bulking again now but I'm doing this bulk very differently. This time, I'm trying to play around with controlling insulin sensitivity. Since I'm in such I big surplus, I don't want to become any more resistant to insulin. So in the morning, I eat a carb free, high fat and protein meal before training to prevent spikes in insulin after a night of fasting. I feel less strong, but I also feel less sluggish.

[@joegoldberg5372]

What foods have insulin in them?

[@arthurdumontiv1989]

How did your bill go?

[@gregtheflyingwhale6480]

Man this makes me extremely anxious

[@BusinessForQuint-eq8ye]

Thanks for making this so simple and understandable

[@CharlesLockhart]

Great video, thank you. Question, does the post workout meal cover all of the bases for recovery from the particular workout? Is more protein later needed for any trailing gains that might happen outside the primary growth period?

[@Hghartung]

I’ve only discovered your stuff in the last week and I’ve already learned so much! I got a 76% on the quiz and I know that I would’ve gotten almost none of them previously. Thank you for explaining things so clearly and putting so much effort into your editing! I’ve started a 2x per week (upgrading to 3x in December) full body plan with strength as my main goal

[@TheNamesDitto]

You're finally back my guy! Also, didn't know you were working with Greg and Trex. Very cool! Edit: 20/30 babyyyy

[@mvlc8105]

Lol. I liked and subscribe one minute in not just because of the value in your content but because of your editing. It’s so engaging and interesting to watch. Well done 👍🏽

[@berube361]

Breakfast is my preworkout meal and I've been having the same breakfast like 6 days a week for the past year and a half or so. 66 grams cream of wheat, 7.5oz 30 calorie almond milk, 51 grams chocolate whey protein powder, 16 grams pb fir powder but sometimes will use one tablespoon peanut butter, 80 grams blueberries. I'll sometimes add a couple packets of stevia in the raw for a little more sweetness and this meal is so delicious. Ill have my preworkout roughly an hour and 15 minutes after breakfast. And then post workout meal/lunch is always 4 hours after breakfast. So breakfast at 8:30am, preworkout at 9:45am. Gym. Then lunch at 12:30pm. Usually just water intra workout but have some eaa's on the way so will add those and maybe chop it with Gatorade for the longer workouts.

[@Aarohnn]

My ideal pre workout meal would be 5 cooked eggs, half a cup of oatmeal, a banana, some almonds and a glass of milk. On average I wait 2 hours to workout. On leg days I take preworkout 30 minutes before. This is my sweet spot for now.

[@Camman619]

I got 66. Didn’t know a handful. Would like to see more quizzes in the future, maybe on separate subjects. With the answers unveiled at the end.

[@ThingsYoudontwanttohear]

I agree. I want to know where I messed up so I can learn from my mistakes. Only the belt question I know for sure I answered incorrectly. 😒

[@ReturnOfTheComeBack15]

Jeff is my first influence "To train right" and still learning from him.

[@kraniumgaming4093]

Jeff we cannot thank you enough for what you are doing and sharing massive knowledge on exercise physiology and nutrition all for free omg 👏❤️ god bless you brother .. the only 3 fitness channels Id recommended on YT to anyone is yours, athlean X and gravity transformation ❤️👏👏👏

[@carlosrexfernandez]

Hey Jeff what about for people who workout in the night, especially late in the night? Wouldn’t all the specs change?

[@bwade6488]

My question exactly. If I'm working out at 7pm or later I don't really have time to fit in two meals before i go to bed and have to be up at 5am. Any recommendations Jeff?

[@youreinajohnnycab6064]

Consuming carbs during a workout causes an insulin spike and anabolic effect when youre training for the purpose of catabolism, can you explain how insulin doesnt compete with cortisol and give your body mixed signals?

[@Sonofyujiro9589]

Thanks Jeff for such an amazing informative video ❤️

[@almightyhexican5555]

ur the only channel that i trust bro THANK you for being educated for us you deserve all the praise

[@Kavriel]

Oh man. I scored 50 % on the muscle IQ test. I gotta say i was lost on some questions and i don't watch every video but i expected a bit more.

[@Ryan-gx6zi]

lol, I feel that. I only got a 65% on it

[@Kavriel]

@@Ryan-gx6zi I think the answer video will be great because it'll really condensce a lot of factual information in one video.

[@rudyspective1870]

53%?!! I'm so embarrassed! Gotta watch Jeff's videos all over again and take notes this time! Also; 8:48 ! The random comedy, I love it!

[@thatguylos04]

Thanks for this . Really enjoyed the video and found it helpful .

[@samuelct8163]

This is the best video about workout nutrition i´ve ever seen, very good job. Thanks.

[@gamersocks2741]

Amazing video as always. Got 83,33% on the test, satisfied with that, considering I've only been heavily invested into training for ~ half a year.

[@dylansevitt]

Now you have to put into practice everything you've learned

[@gamersocks2741]

@@dylansevitt yup, been training for 1 year, but only half-assed for the first half. Up from 68 kg to 82 kg bodyweight since starting.

[@Tuysicom]

@@gamersocks2741 68kg to 82kg in one year is a complet insanity. Good work!

[@goldenduck7294]

76.67% for me

[@krishnajaiswal7557]

@@goldenduck7294 same here but I've also been lifting for 5 months so I'm pretty satisfied

[@saif.alh7435]

New drinking game idea: Take a shot every time Jeff says rule of thumb😂

[@chrislobo7945]

or everytime he talks about kiwis lmaoo

[@shayajs]

This was so helpful, thank you!!

[@NejiFireFlame]

This video goes CRAZY. It’s helped me with not feeling crappy during my workout. It’s so crazy he’s doing it for free. Personally for long workouts I love small gummy bears, but that’s just me. Great work.

[@bitterbuffalo8997]

I get muscle / body shakes for some reason when I train. No matter how well I time my nutrition. So I find that drinking a mix of gatoraide and protein during workout helps so much.

[@klevdavful]

Thoroughly respect Jeff's work.

[@briantrenchard8700]

Great work. Can you discuss more detail for those who have to wake and run out the door to train best pre intra post options?

[@GuitarLegendvideos]

6:50 Bro Jeff isn't in his usual outfit? Whats with the swinging...

[@jeremybuckets]

I assume it's some kind of warmup or mind/muscle connection thing. There's no way this would be a working set on biceps for Jeff with those tiny dumbbells