7 Smart Pre-Workout Snacks and meals

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Best Post-Workout Meals | Morning vs. NightThomas DeLauer.
Morning:
Fat Storing Genes Study.
Study from BMC Medical Genomics found that you start your day with insulin sensitive muscles and insulin resistant adipose tissue, which reverses its trend towards the night, when you end up with the opposite..
Specifically, “fuel accumulation” genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA.).
https://bmcmedgenomics.biomedcentral.com/articles/10.1186/1755-8794-2-7.
Caffeine, Fat Burning & Glycogen:
Caffeine increases adrenaline, which increases lipolysis an increase in free fatty acids shooting around your body causes a subsequent, but necessary, drop in insulin sensitivity to allow you to actually burn the fat. It stimulates the liver to release glucose into the bloodstream in the case that we need quick energy So as a result, our body finds a way to allow for fat burning to occur by becoming temporarily insulin resistant. In a state of impaired insulin sensitivity, insulin can’t bind to its receptor properly which prevents it from triggering its anti-fat-burning effects. Caffeine may aid in facilitating glucose uptake from the blood into the muscles as caffeine intake can acutely lower insulin sensitivity and increase glucose concentrations..
In addition, caffeine seems to increase the activity of several signaling enzymes, including the calcium-dependent protein kinase and protein kinase B (also called Akt), both which, when activated, trigger an uptake in muscle glucose during and after exercise. Furthermore, caffeine activates AMPK, and activation of AMPK has also been deemed necessary for contraction-stimulated glucose transport into skeletal muscle..
Night:
High protein again alongside high carb to capitalize on insulin sensitivity while also keeping the meal quite lean to minimize fat storage get fats in the way of omega 3’s to increase protein synthesis (as well as them storing in phospholipids).
Omega 3’s:
A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period..
Results showed that omega 3’s did not affect protein synthesis without the addition of insulin and amino acids. But, in a high amino acid and insulin environment, the higher omega-3 fatty acid levels enhanced mechanisms of muscle growth. With increased omega-3 fatty acids following supplementation, it was found that the muscle protein fractional synthesis rate increased..
The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels) Epicatechin is known for its ability to boost muscle growth the epicatechin contained in chocolate has the ability to inhibit a protein called myostatin..
Myostatin restricts muscle growth to prevent hypertrophy Epicatechin decreases the myostatin production in the body and it increases the production of another protein called follistatin. This protein promotes muscle growth and helps minimize the effect of myostatin in the body..
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857584/.
Epicatechin positively affects blood flow as it enhances the production of nitric oxide – naturally widens the blood vessels allowing blood to circulate freely around the body. Good blood circulation promotes shuttling of more nutrients to your muscles…
https://www.ncbi.nlm.nih.gov/pubmed/24274771.
Cacao and Fat Storage:
Shown to decrease the hepatic gene expression for tricarboxylate (citrate) transport protein, adenosine triphosphate citrate lyase, and fatty acid synthase indicate that cocoa decreases gene expression of the FA synthesis system in the liver..
http://fig.cox.miami.edu/cmallery/257/wu.cocoa.obesity.FA.genes.pdf.
Fructose/Glucose/Salt:
When a carb that uses SGLT1 is ingested at a rate of 1 g/min, this transporter may saturate and ingesting more of a specific carbohydrate may not result in an increased appearance of that carbohydrate in the circulation. Fructose uses a different transport system and is transported (independent of sodium) by GLUT5. SGLT1 carries out the co-transport of one molecule of glucose/galactose together with two sodium ions cotransport with sodium. It was believed that even when “fast carbohydrates” were ingested during exercise, these could not be greater than 1 g/min (60 g/h).
But the ingestion of glucose & fructose together is ingested at high rates of up to 2.4 g/min.
https://www.ncbi.nlm.nih.gov/pubmed/15946410

Do you want to know what you should be eating before during and after a workout? Well today is your lucky day. I will go over just what you need to eat post workout pre workout and inta workout. My answers might supersize you. I would love to know what you eat pre/post/intra workout so leave it in the comments below.
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Full Recipe
1. 2/3 cups of oatmeal.
2. Add water to the oatmeal not to much not to little.
3. Microwave for 60 seconds.
4. Add 2 TBSP of your favorite peanut butter.
5. Add 1 TBSP of chocolate chips.
6. Add 1 TBSP of honey.
7. Add 1 Banana.
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By popular request, today I’m sharing what I eat in a day. This full day of eating video includes my meals, snacks, workout nutrition, and vitamins and supplements that I take. Along with regular time at the gym doing strength training, cardio, and a handful of Olympic lifts, eating this type of diet has led excellent health, building a lot of lean muscle mass and density, as well as finally shedding stubborn belly fat..
0:00 What I Eat In A Day.
2:09 Breakfast.
3:27 Lunch.
4:00 Dinner.
5:14 Snacks.
5:47 Workout Nutrition.
7:14 Post-Workout Recovery.
7:44 Supplements.
I step on my Tanita scale twice a day and typically roll between 147-152 pounds, 7-9% body fat, and 60% total body water. For reference, I am 5′ 9″ tall..
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My personal trainer, Rick Kattouf, writes my workouts and was also my nutritionist when I was an elite-level cyclist. That was the time that I learned the principles and building blocks of eating well and how to eat to fuel the body for what we want to accomplish. I mentioned to Rick that I was doing this video and he graciously agreed to offer you guys a discount on his line of nutrition products as well as workout plans. Links and code is below!
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On today’s episode, I’m sharing 7 quick early morning pre workout meals to fuel your workouts..
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7 quick pre-workout meals to fuel your early morning workouts include:
Meat and nuts breakfast: https://www.youtube.com/watch?v=QU6F4p1Q_vQ.
Mexican style eggs: https://www.youtube.com/watch?v=OlSX3PBMqas.
Iced protein coffee: https://www.youtube.com/watch?v=1MNoHA5VF5g.
Superfood smoothie: https://www.youtube.com/watch?v=Zpu2YGLX7os.
Paleo cereal: https://www.youtube.com/watch?v=xI4XpxMl-sE.
Coconut oil coffee: https://www.youtube.com/watch?v=Gfxf0SDAvw0.
OTHER AWESOME NUTRITION VIDEOS:
✔ WHAT’S BETTER: INTERMITTENT FASTING OR EATING BREAKFAST?: https://www.youtube.com/watch?v=vULcm3EsDx8.
✔ The Best Breakfast for Weight Loss: http://www.youtube.com/watch?v=9zHpJFwgFKI.
✔ The 22 Best HIGH FIBER FOODS For Weight Loss [LOW CARB/PALEO]: https://www.youtube.com/watch?v=nLerpfmw5d4.
READ OR LISTEN TO THIS EPISODE:
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So the question is, if you’re one of these early morning workout warriors, what do you eat to properly fuel your body before your workout?
As you know, while you’re sleeping, your body is going through a fast. If your goal is fat loss, following an intermittent fasting approach, and training fasted, may work better for your goals..
However, if your goal is muscle building, I’d recommend you get something in your stomach before your morning workout to reduce the breakdown of muscle..
But don’t just grab the quickest thing possible. You need to fuel your body with the proper nutrients to get the most out of your workouts..
Do not fall into the trap of eating a breakfast comprised entirely of carbohydrates, and yes this includes fruit. By simply grabbing a quick banana or apple, a big glass of orange juice, a carbohydrate rich sports drink, or just plain toast will quickly increase your blood sugar levels..
This quick rise in blood sugar will most likely cause a quick drop in energy during your workout that can leave you feeling tired and weak. These are the opposite feelings you should be having in the gym, especially at 4:30am..
Follow this pre-workout meal plan: focus on fueling your body with slow digesting energy. An example would be consuming what I call as PFF meal, consisting of protein, fiber, and fat..
Having these nutrients in your pre-workout meal will allow for a slow rise in blood sugar, thus reducing the crash you fill after consuming a strictly carbohydrate meal or snack..
Last recipe that I want to show you now is protein pudding..
Check out how quick and simple this pre-workout meal is..
Protein Pudding.
– 1 scoop of whey protein.
– 2 Tbsp ground flax seeds.
– 2/3 cup Water or Unsweetened Almond Milk.
The night before, mix whey protein with flax seeds and water (or almond milk) in a small container. Let it soak in your refrigerator over night. In the morning, the flax seeds will thicken up making it into a pudding consistency..
Bottom line.
If you feel like you have no time to eat before your early morning workout, all these recipes literally take minutes to prepare in the morning..
This is especially true when you have pre-cooked meat and eggs ready to go, or you simply make your breakfast the night before..
Also, it’s best if you allow your body 45 minutes to properly digest the food..
So depending on how long your drive is to the gym, this may mean getting up just a little bit earlier..
However, do the best you can..
Also, just like it’ll take time to adapt to the early morning wake up times, it’ll take time for your body to adapt to feeling hungry in the morning..
Start slow, by eating smaller quantities, then build up to eating a full meal..
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Gaining lean muscle mass doesn’t happen while you’re at the gym…it happens while you’re resting and SLEEPING! So start eating these protein dense foods at bedtime to help the muscle building process..
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REST. RECOVERY. GROWTH. Our muscle get stimulated and torn up during our workouts. It’s when we sleep that our GAINS come. But what fuels are you putting in your body in the hours before bedtime?? Here are 7 (really 8) of the best muscle building foods you can eat between dinner and bedtime..
Cottage cheese, peanut butter. salmon, Greek yogurt (plain), low fat cheese with veggies, canned tuna with olive oil, casein protein with coconut oil, and of course beef jerky..
Some ‘scienc-y’ stuff for you…..
Anabolic Hormones like Testosterone, Growth Hormone & IGF-1 are the keys to unlocking your body’s muscle growth. All of these have crucial roles on how your muscles respond to your training. Without these key ingredients, your time in the gym would be 100% worthless!
And what time of day do you think they are working BEST for you? Exactly, while you’re at rest..
You’re probably wondering what the heck they do…keep reading..
Anabolic (or Anabolism) simply means GROWTH. Making a bunch of smaller things into bigger things while using up a ton of energy in the process. For some, it has a negative connotation because it’s often found in the same sentence as steroids..
But the fact is, your body naturally releases all kinds of goodies mostly while you’re sleeping that help you grow and develop from a young boy into a full grown man-BEAST..
Most of us never really need outside help to gain quality muscle mass…the answer is already in you as long as you’re EATING the right foods to expand that muscle tissue. You just need to UNLOCK the right doors inside your body to release these muscle building monsters..
Try eating more of the foods Coach Chris mentions in this video during the hours Before Sleep to stimulate your muscle building potential..
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