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

[@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

[@ashleydennis100]

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

[@RudyDaWannaBeTheologian]

Um I weigh 310 lbs. Am I supposed to eat 140 carbs before more workout? Seems like a lot

[@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

[@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.

[@TheUPwner]

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

[@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

[@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.

[@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

[@Witroodwit]

00:00 🍽 Pre-workout nutrition, known as periworkout nutrition, is crucial for muscle growth and body composition. 00:42 🕒 The science-based anabolic window is around 4 to 5 hours between pre and post-workout meals; it's more important for lean individuals, those on lower calories, and those doing high-volume training. 03:21 🍲 Ideal pre-workout meal timing is 1 to 1.5 hours before training, providing a balance of carbs, protein, and adjusting fat based on proximity to the workout. 04:59 🌱 Pre-workout meal examples: Protein oatmeal for a male, salmon with sweet potato and salad for a female, and a quick whey protein shake with a banana for someone in a rush. 06:26 🏋 Some may perform better training fasted; in such cases, prioritize intra-workout and post-workout nutrition. 08:20 🍽 The post-workout anabolic window isn't as urgent as once thought; aim for 0.5 grams of protein per kilogram of body weight post-workout, considering carbs for glycogen replenishment. 10:27 🥗 Post-workout meal examples: Ground turkey bowl for a male, chicken with potatoes and berries for a female, and a protein shake with fruit for someone in a hurry. 11:54 📱 Introducing "MacroFactor," a nutrition app designed with input from experts, offering fine-tuned macros, a barcode scanner, accurate reporting of micronutrients, and high customizability.

[@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.

[@maxferraro8243]

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

[@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

[@ansariabdullah2373]

00:03 The timing of nutrients around a workout, known as periworkout nutrition, has an impact on muscle growth and body composition. 01:43 The pre-workout meal is important for fueling the workout and promoting muscle growth. 03:28 Timing your pre-workout meal can affect your energy levels during training. 05:01 Different pre-workout meal options based on individual needs and goals. 06:43 Having intra-workout nutrition can be beneficial in specific circumstances 08:33 Post-workout meal: Protein and carbs are important, fats less so. 10:14 Optimized post-workout meal examples

[@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.

[@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! 😋

[@exyl_sounds]

i got 53% im failing lets go

[@DavidShiel4]

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 👌

[@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

[@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.

[@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😂

[@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?

[@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.

[@benedeknovak230]

NOTES: ### Anabolic Window is 4 - 5 hours (between PRE and POST) *It matters the most if: you are on the leaner side, train higher volume (bodybuilding style) and you are on lower calories* ## Pre workout Meal *Purpose : Fuel the workout with carbs and make an anabolic environment via protein* ### Macros **Carbs: 1g/kg + a fruit** **Protein: 0.5/kg** **Fat: 0 - 20g ( Meals closer to the workout should contain less fat and meals eaten further from the should contain less)** ### When? **1- 1-5 hours** *What if closer? lower and fast digesting meal* *What if further? higher and lower digesting meal* ### Meal Example *Stats for the example: 80kg male, training in 1 - 1.5 hours* **Macros:** **Carbs: 80g** **Protein: 40g** **Fat: 10 - 15g** ***Recipe*** **80g of oats with one scoop of protein powder sliced banana half a tablespoon of peanut butter with a pinch of salt and cinnamon** ***IF you need to workout quick: Protein shake with a banana*** ## Intra - workout *Makes sense if you: train fasted, in a caloric deficit (and lean), workouts last longer than 1 hour, elite trainee seeking optimization* **1g of carbs per 1 minute** ### **Meal Example:** Drinkable carb source - Gatorade etc. ## Post workout ### Macros: Protein: 0.5/kg Carbs: 1 - 1.5/kg (less important) + fruit Fats:

[@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.

[@DaveFromVh1]

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

[@dbolger]

I thought I was the only one who saw it lol

[@jolotabani]

I can't 💀

[@jolotabani]

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!

[@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

[@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!

[@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.

[@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.

[@KyleWasHere101]

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

[@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

[@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.

[@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.

[@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 ;)

[@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 ❤️

[@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

[@kehtonhultquist5075]

⁠@@Dymolabelwriter450”… to hit the gym with a pre-workout meal”

[@bigbambigal]

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

[@improvementTime10.3.17]

0:50 pre and post workout meals shouldn’t be separated by 3-4h at most 5-6 h 3:17 1-1.5h before training 3:47 if can’t eat lower calorie faaterndigesitng low purine more carbs foods 3:52 if gonna train later than 1-1.5h after mela then have higher calorie mela slower digesting 5:10 but kore fat and fiber than usual 5:40 20-30m before workout Whey and banana Not much fat or fiber 6:00 preworkout helps w energy Some people perform better on empty stomach but idk 6:40 if decide skip preworkout then intraworkout nutrient and post workout meal are very important (carbohydrate drink) Can also add eaa or small whey to it 8:30 pre vs post workout time apart

[@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?

[@Blackoutwhiteout23]

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

[@trollerz8025]

Faqqqqqq

[@TheNamesDitto]

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

[@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

[@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 🥰

[@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.

[@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

[@pragzz3830]

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

[@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.

[@sarahboudreau2390]

Love love love all of these tips. I'm just starting my fitness journey and have learned so much from you that I'll be implementing into my new routine. Thanks, Jeff!

[@_saltysage_37]

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

[@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.

[@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.

[@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

[@lunesco-gym]

I really like the IQ test. Please more of such materials!

[@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.

[@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!

[@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

[@almightyhexican5555]

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

[@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 :)

[@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

[@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. 😒

[@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?

[@mrmelodical1977]

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

[@ReturnOfTheComeBack15]

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

[@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

[@TheCharlesChicken]

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

[@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.

[@Tuuvas]

8:50 can we take a minute to appreciate all the fantastic B-roll footage for the background of these videos? This man convinced me he had a staircase behind his kitchen's faucet.

[@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?

[@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!

[@gregtheflyingwhale]

Man this makes me extremely anxious

[@mdkgr]

Hello, anyone kind enough to answer the following question? Would it be optimal to eat some whole-grain bread 2-2:30 hours before workout and a scoop of whey protein 30 minutes before? I’m worried because Jeff mentioned whey should be consumed along with the carb source, at the same time frame, but, as far as I know, whey as a pre-workout should be consumed close to the workout. Maybe it doesn’t matter when whey is consumed that’s why I’m asking.

[@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

[@robertcarlisle6811]

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

[@S1rD4niel]

0:12 Is everyone just going to ignore the fact that Jeff just took a bite of that kiwi with skin and all? Madlad 😵

[@Romir01x]

Kiwi with skin is way easier to eat and tastes almost the same

[@Spectrem1243]

​@@Romir01x totally forgot about since society says it's not acceptable

[@nicknelly1]

There are actually lots of cancer fighting benefits in the skins of food 👍🏽

[@sammytabasco]

Bro I love the duality of tart skin and sweet meat. Skin on for sure

[@nifiahreid1525]

I have always enjoyed your videos. I'm a science girl and if the research is not there. I generally don't want to hear it. You are so intelligent, such an encouragement and an amazing orator. Thanks for all you do.

[@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

[@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.

[@darkdudironaji]

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

[@uniquely_eennaj92]

😂😂😅

[@vanalves89]

😂😂😂😂

[@rahmehussein2815]

😂😂😂

[@jameswallace940]

🎉

[@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 ❤️👏👏👏

[@michaeljordan215]

Doing rows while leaning your chest on the head of the inclined bench was my favorite knowledge I got from this video.

[@lifestylevisualz]

Never seen anyone eat the skin of a kiwi, great vid!

[@landless-gull]

You have to get the hairs off before you do that. Either buy a kind that doesn't have the hairs or rub them off with a wet towel

[@jamesbedwell8793]

Jeff eats sungold kiwis, which have less fuzz on them, the skin is much less pleasant on a regular kiwi

[@NAVEENCHAURASIYAA]

Extra fibre good for gut 😁

[@Ashley.doeyes.5477]

I actually do it's delicious

[@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?

[@varunkapoor4819]

I just wake up and eat a banana and go to workout

[@edixionz8758]

PRE | 1-1.5 hrs before workout | closer == lower calorie quickly digesting meal | further == higher calorie slower digesting meal: 62g carbs 31g protein 0-20g fat (less the closer to workout) Intra Workout: Liquid Carb Source bulking | 0.5g carbs / 0.5 minute cutting | 5-10g carbs POST: 31g protein cutting | 31g carbs bulking | 62g carbs < 10-20g fat (not needed)

[@blakethealien1395]

App is amazing.

[@definitively2152]

1:20 the DUMPY

[@aleejjj]

He is gorgeous in everywhere

[@stonemanelite6969]

So basically I need eat more lol

[@shadrackman1234]

I keep coming to this conclusion myself lol

[@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.

[@dunnynetwork]

This is amazing the way he breaks everything down and explain so vivid 🔥🔥🔥🔥

[@randomdude999xd]

This guy is giving these informations for free. Take a moment to digest that.

[@samuelct8163]

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

[@miserycord0666]

8:50 I didn’t know Jeff had a staircase in his kitchen. That’s awesome!

[@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 💪🏼

[@klevdavful]

Thoroughly respect Jeff's work.

[@abhisvlogandmotivation411]

Finally I find something that I gain my muscles fast.... Excellent explanation... thank you so much....

[@frankieeemarieee]

Love that you include examples!!!!

[@MightyCole1]

That app at the end of the video looks really good, especially with the little luxuries like that bar code scanner and more a more optimized experience. Will definitely be checking it out!

[@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 👍🏽

[@garrettarnold1825]

Ngl I get more out of your videos where you put the science into the real world than I do sitting in these lecture halls. Thank you.