Table of Contents:
What To Eat After A Workout, Healthy Meal Ideas
Video taken from the channel: TheSeriousfitness
Muscle Recovery | 5 Ways to Reduce Soreness
Video taken from the channel: NationwideChildrens
WHAT TO EAT AFTER WORKOUT
Video taken from the channel: Sadik Hadzovic
Tips for Faster Recovery After Exercise
Video taken from the channel: Dr. Naomi Albertson
How to Relieve Muscle Soreness and Recover FAST (4 Science-Based Tips)
Video taken from the channel: Jeremy Ethier
What To Eat After A Run | Post Workout Nutrition
Video taken from the channel: Lone Endurance
HOW TO EAT BEFORE & AFTER WORKOUTS BIG DO’S AND DON’TS!
Video taken from the channel: Hanna Öberg
Eating the right foods after exercise can help you recover, build muscle, and prepare for your next regimen. Eggs are a good food to have after exercising. Oatmeal and peanut butter.
The International Society of Sports and Nutrition recommends eating a recovery meal /snack immediately and up to two hours after exercise for optimal recovery. A meal—even a small one—of proteinand carbohydrate-rich whole foods in the 3:1 ratio is ideal.Like Gatorade and other popular sports drinks, coconut water contains high levels of electrolytes such as potassium and magnesium. In 2012, one study.By increasing your protein and carbohydrate intake immediately after a workout, your body can use the food you eat better to rebuild itself, which results in faster recovery and fewer aches and pains.
Key Point: Try to eat 20-40 grams (¾ to 1 ½ ounces) of good protein or carbs within 45 minutes of a workout.Try to consume this drink as soon as possible after your workout, especially if you haven’t eaten for several hours. Follow up your muscle recovery drink an hour or two later with a full, balanced meal that contains lean protein, whole grains and vegetables. What.
It is recommended that 1.2g per kilogram of bodyweight of carbohydrates be consumed post exercise. Sometimes it is not practical for an athlete to consume such a large quantity of carbohydrates straight after exercise, as they may have difficulties tolerating food or drink. There is a.White recommends eating a post-workout meal that contains a two-to-one ratio of carbs to protein. That’s about 30 to 50 grams of carbs and 15 to 25 grams of protein.
Some easy combos include brown rice and beans, chicken and sweet.Shakes should be the number one go-to option after a hard workout. They provide the body with nutrients that are essential for a quick recovery. They are to be drunk up to an hour after the exercise and should ideally contain around 20 to 30 grams of protein.
Regular shakes mostly contain whey protein, but there are other kinds as well.After your workout, drink plenty of water or choose a sports drink with electrolytes, like Gatorade. These drinks help replace fluids and sodium lost through sweat.
Nex.Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles and for your blood cells, which bring nutrients.A new study compared bananas to water and a sugary sports drink in terms of athletes’ post-exercise recovery. Eat After a Workout: Bananas Are Just as.
Immediately after the workout, I add water to my RA shaker and down it. I jump in the shower, then on my way out to work I add water to the PP shaker and down that on the way. As soon as I get to work, I eat a Lara bar (you could substitute a home-made bar). Carbs, protein, greens, and ease.This study recommends eating 0.14-0.23g protein, per pound of body weight, in order to quickly recover from your workout.
That’s about 22 to 37 grams of protein for a 160-pound person, which supports several studies that claim 20 to 40.What’s more, eating blueberries after a workout has been linked to accelerated muscle recovery time. They can also be incorporated into your diet a.
Exactly how much protein you should consume in a recovery drink depends on training intensity, duration of exercise, number of training sessions per day and type of exercise. The International Society of Sports Nutrition suggests the optimal level of protein to consume after a workout.
List of related literature:
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer |
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| from Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School |
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| from Fierce: How Competing for Myself Changed Everything |
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| from Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Thrive, 10th Anniversary Edition: The Plant-Based Whole Foods Way to Staying Healthy for Life |
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| from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body |
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| from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition |
234 comments
wait so hanna, does this mean I have to eat two post workout meals? One after within the one you already eat in the 30 minute range?
Since im cutting I can’t eat carbs after workout cause i eat around 100g carbs before workout itself. 190 daily
Your body can go without eating b4 a workout. Yours probably can’t right now because your body is us to bring fed b4 a workout. Your mind can train you to do anything.
Workout more often with less sets and very rarely go to failure. Your welcome.
Thats a lie. When your on keto or your doing intermitting fasting & you dont have anything. In your body your body will start eating your fat as a source of fuel & when you start excersise you will burn even more. & glucose & all that bad fats in your body.
if your trying to loose weight do intermittent fasting & dont listen to ppl because sometimes it doesnt work. & they lie saying you have to eat 3 times a day with snacks its a lie!!!! Search up dr.berg certified & gradutated doctor. That has helped many loose weight & achieved goals for free! Your welcome
Gotta have a little 1v1 powerlifting meet with my friend in 2 days. I worked out yesterday. I have rested all day today and I’m going to rest tomorrow as well. Wish me luck.
Hej jag skulle fråga dig vilken bröd jag kan köpa i sverige att bara bra för kropp? Och är kvarg med protein eller nej?
Ugh listening to this twice!! I dont like BCA’s or I didnt like the one I had in the paste. I wanted to work out in the am but that’s to early to eat….smh I’m going to have to adjust.
I watch you’r video. You said eat before gym. So I eat food before my three mile run. Now I have two stitches in my stomach. Bad advice. Tell everyone not to eat before endurance three mile run. Food you eat will effect your performance poorly. Fact do not eat before exercise:
Thanks for the information, just a question is it fine to have half my breakfast protein smoothie 30 or so minutes before my workout and the rest of the smoothie after the workout?
6 meals obviously works for Sadik and I believe it will work for any average joe looking to gain muscle or lose bodyfat. Call it bro science but it’s not there is logic to it that fat ass people and sedentary will never get it.
Found this very helpful thank you also you have a beautiful accent
Overall the whole video explains that to receive the best results eat a heavy healthy snack or meal 1 hour before the workout and eat a healthy meal after the workout.
Help me i can’t even sit in the toilet without almost Bursting into tears….
I can’t move. I can’t do any of these things, my sister is unwilling to give me food. My time on earth seems to be over.
I kinda like the feeling of being sore. means I can feel my progress. however I don’t like it when im still sore when its time to workout again…
okay, I kind of get it, but what other products can I use (I do not want to use BCA or any other gainer), just natural products…Open for suggestions, thank you))
i cant even handle the pain while im still laying on bed how can i do these
Great vid, I did have to lock my phone whilst it was playing though because I was distracted by how gorgeous you are ��
smoke a big fat joint, then u will heal much faster.. trust me
I did a tricep workout and holy shit my left arm is killing me
You are so freaking pretty!!! Thank u for this video very informative ��
Hey guys I just found this Video and was wondering if I could get an answer: So i left the gym, had my shake but an hour later it was time to have dinner, Can I do that? I worry that I cant do both, thank you:)
I did like 10 push ups, 10 sit ups, zumba and calisthenics in 1 hour and now my whole body hurts, espeacially around my arm pits, arms, and shoulders. Man, im unfit af.
What if the workout is only 10 minutes long? Not everybody works out for hours, will the rules be the same? ��
Always appreciate the content of and in your videos. ������������
1:11
Dude! You’re going to totally slice your finger by cutting the apple like that.
Great video! One of the ways I recover after a heavy workout or cardio session is with my percussion massage gun, I use to suffer from soreness but not anymore!
Got mine at Voltacious.com
I love cottage cheese with strawberries and how about a tuna hummus cucumber and Shredded carrot Wrap!!!
I feel more energetic before bed so i usually work out at 8 or 10 pm but i saw on internet that you shouldn’t workout before sleep so i switch up to mornings or evenings i tried fasted or after eating i just couldn’t do anything or half assit
Also all gurus nowadays tend to give tooo much info, plain basic diet with good supplements give quick changes for all body types
Rest and grow. Intense, brief and infrequent workouts always give great results.
How can anyone workout after eating?? I usually work out in the mornings and if i eat prior to it, i’ll just feel nauseas. HAve to have at least 3 hours in between
I seriously did an at home work out felt fine and then the next day it hurts to move/walk
what the heck
What is the best product or brand to lost crazy amounts of weight? I read many good reviews on the net about how exactly Custokebon Secrets will help you lost a ton of weight. Has any one tried this popular weight loss secrets?
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I like the pain and can deal with it, it just sucks waiting to recover till I can work it out again.
Studies have shown that there is absolutely no need for carbohydrates to achieve the same amount of protein synthesis. Theres actually no need for carbs, period. You dont even need to eat right after workout, youve got a good 6-8 hours before theres the slightest negative effect to it. There is no negative effect to.consuming healthy fats right after a workout and absolutely 0 necessity to consuming quick carbs right after your workout
I’m the opposite.. I feel heavy when I eat before.. in high school I could never eat before..soccer games or track meets.. etc. Any sport.. I tried it and I felt sluggish..
If youre passing out before eating youve probably accustomed your body to eating or its simply a mental thing. Its ok to have your own personal way of working out. Its good before or after eating as long as you do it. BUT scientifically speaking, and case study wise, it is more effective internally to workout in a fasted state (even if its as recent as 4-8 hours)
I take oats,milk, raisins almonds,banana and whey protien powder,honey and just mix and cook them on stove and consume it.Plz tell if it’s fine and safe.
Hard working guy, but sorry to say nothing close to amazing like arnold,lee haney, samir banout, shawn ray, flex wheeler, phil heath or even frank zane
Great video! Very clear, helpful and no unnecessary marketing pitches… I never regret having subscribed to this channel…
If I don’t eat before I get dizzy and nauseous after a workout but people say fasted cardio makes you lose weight faster which makes things confusing
Yeah sadik fat slow down degestion, but even veggies does that too, veggies are high in fibers so put them away in the post workout meal
For me personely i go for chicken and rice☝️
wow..thanks.for the vid..serious talk for workouts..our body and foods..
Muscle soreness is nothin compared to nursing a baby when you both have thrush. Haha
If your goal is to lose body fat at first and you’re planning to do cardio or hiit at that day, it would be the best to drink coffee on an empty stomach before you’re doing your thing. However, if you’re planning to lift weight at that day, get an enough meal before you do workout, it would be better not to go with a full stomach tho.
I can’t eat more then two meals a day I’m full all day. After a workout I stuff myself lol I’m not hungry most of the day
I work out am. I eat before, during and after. Rest of day o keep it light. ��������������
In the guns, or in the booty. ��������������♂️�������� Think i’m in love. ����♂️
Definitely neck and shoulders for me. I’m going through it now. Just started a full body kettlebell workout and I’m feeling soreness but I will soak in some MSM then have my lady rub an Ayurvedic ointment on me. ✌��
this is so cool, the chest muscles shake occasionally during presenting the meals
I always thought having all 3 macros after post workout is best. Should I cut almond butter from my protein shake then after my workout?
Fuck your Jeremy, in one your home workout videos, you said to push your muscles to “near failure” now I’ve had muscle soreness for nearly a week
I’d like to see videos on heart rate variability and other indicators of overtraining and impending injury. Injury predictability is also another topic I’d like to explore.
I barely ate yesterday and ate like crap/ had cereal lol and some other junk and I just could not today finishing my workout was the hardest thing!
Your eyes are beautiful!!!!!!!!!!! And thanks for the tips! They make so much sense and helped a lot! Love you!
In some cases in depends on your body sometimes people burn more exercising on a empty stomach and then eating after
I’m pretty sure studies show nutrition timing has little to no impact?
Hanna, it was hard to pay close attention to what you were saying as your luminous gemstone eyes were bathing me in their light…lapis lazuli, kyanite, sapphire? Quite the combination. Anyway, a supreme effort of will was demanded, achieved and well worth it; thanks so much for your time.
Irredeemably Male…PSthe last part, the gag stuff? Very good, but never again go to B&W; you, of all people, were made for glorious color!That fire analogy wasn’t very accurate tbh. If you don’t eat before a workout, you’re still gonna have energy to burn. Your body has a bunch of glycogen and fat stores that will be used for energy if you haven’t been fed right before. As long as you’re not starving yourself, you’re gonna have these stores in your body. And when you eat is really individualistic just make sure you have a healthy relationship with food.
Jag blir så himla glad över att se att du delar med dig av din kunskap med oss. Älskar din metafor with the flame haha. Mycket pedagogiskt, wee need more of that yes. Hade du kunnat tänka dig göra en video om flera olika frukost alternativ?
… Except the human body has unlimited “fuel” in the body in the Form of stored fat that it uses after the glycogen is depleted of food is digested. And yes you do burn more and faster if you work out fasted because you’re burning YOUR OWN FAT as soon as you start working out when fasted. It’s all about preference. �� ��
The hell with this! I simply love DOMS!!! Who doesn’t? ����✌
I’m watching this at 5 am cuz I can’t sleep cuz my leg hurts all night, I want to kill myself. Sitting there for 2 hours straight with your leg hurting insanely bad while you can’t do a thing so you just cry in your bed isn’t healthy for me, but I don’t have a choice and Im still doing it right now. Im gonna try to sleep. Maybe that will help somehow, even though I think I can’t fall asleep cuz the pain is too much.
I always just add 1/8 tsp to my water, but I like the idea of weighing out the salt…. I will have to do some more research on how much to take daily. Great tips, thank you ����
What muscles experience the most soreness for you? Comment below! Hope you guys enjoyed the video, studies are all linked in the description. Don’t forget to give me a follow on Instagram ( https://www.instagram.com/jayethierfit/ ) and Facebook ( https://www.facebook.com/Jeremyethierfit/ ) as well, I’d really appreciate it. Thank you again everyone for all your support! Cheers!
Bro at the end of the day you’re still drinking sink water ����♂️
A (hot) bath will increase blood flow that means nutrients and oxygen can get to your muscle better
bruhhhhh we got a pull up bar recently and i was trying it out I did like 15 chin ups and like 9 pull ups and my left arm, both shoulders and my back near my shoulders r still sore, it’s been 2 days and i just copped the home workouts and now i have to wait another day bruh
It’s harder for me to get my daily 3grams of Omega3s than it is to get my daily 600mg of caffeine.
I was sitting down all day than one side of my body just hurt
I STARTED SQUATTING ALONG WITH MY REGULAR EXCERCISE TODAY..
DAY 1:40 SQUATTS WITH MY REGULAR HARD WORKOUT…
DAY 2:MY THIGHS AND BACK ARE SORE…COULD’NT DO MY REGULAR WORKOUT EVEN… MUSSAGE HELPS A LOT TEMPORARILY…..
Nice video man, If i had to choose what helps me the most is the electrical massage pistol, regenerates your muscle really fast, I’ll put a link here: https://quicktherapy.net/ you guys can check out some cheap products that i got:)
You can also go to https://www.wellness-coach.ro/en/post-workout-foods/
Slept 8 hours got out of bed nearly cryed self massage worked then stopped stretching made it a little worse haven’t tryed the cold shower yet ate felt no change it’s just something we have 2 deal with��
I can’t even use my arms to pick myself up to get off the couch but i wanna lose weight so i have to still use my strength ��
When i try to take simple shakes which are mix with raw egg, bananas, peanut butter, oats or other stuff to add protein in natural way, i always end up putting lot of fat, yeah muscle size goes big too but why i get extra fat like double chin, bulging belly…. Could any expert answer about that, do i have to do cardio to get rid of that fat while taking natural protein shakes.
I would like to ask you if u take the pill and if it has some effects in the workout.
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carbs have no impact on the rate of protein synthesis after a workout lol
Omg my legs are honestly killing me and it’s been 3 days. I can’t sit down ��
I have to workout at 6am, before work. Is have to get up at 4:30 to do this… And I have medications I have to take on an empty stomach. ��
I can’t even put my arms into resting position it’s that bad
I love your workouts… but I disagree about the eating before workout… pls listen to Thomas DeLauro and dr berg
Hypotherapy and stretching is the only thing you can do. The rest didn’t worked for me
My chest and back muscles feel like ground beef hurts so bad right now
I didn’t realize muscle soreness was a problem. Always thought that you did a good job exercising if your muscles are sore the next day.
Bcaa is over rated. Only thing you need during workout is water. Maybe if you train over 2h u might run out of juices, but in that case you have probably spended over 1h taking selfies.
I cant close/stretch my legs or stand all the way straight without my thighs hurting. And I got work and training (MMA) tomorrow. ��
I play Basketball, and Soccer and next grade of middle school, football and i went over to my cousins house to practice with them i played B ball all day long crossing peoples ankles and green lighting every thing and my left muscle is hell
Getting back into training after a decade of being a nurse. I should have watched this video first because I pushed myself too much on my first leg day. I think it’s kinda difficult not to push yourself too much in the gym when everyone around is super fit and pushing themselves also. I think I will take your advice and go a little easier on my leg day because this is now day #3 of recovery and I am still in lots of pain.
I always go for a good walk after my workout, then i have lunch after. The walk is the best solution for me. I also do a few stretches.
I’ve done step 1 and 2 and 3 and 4 and 5 and guess what. I’m still sore as a MFer.
Great vid BRO!!
HEY WHAT ABOUT immediate post workout deep massage
I like to have smoothies before I workout and I put my protein powder in them. Is it okay that I’m having the protein powder before and not after? Or should I stop doing that
Hey sadik nice content btw can I eat wheat toast with peanut butter and banana for pre workout? Or like rice cracker? Is any of these ok?
leg day fuck me up everytime
i wake up, go to pee and just fall
I agree with you…..l always eat breakfast before workout 2 hours before…so l work best energy..l follow your way..thanks
If adding 1tea spn of peanut butter in the protein shake is a bad thing?
An anyone give me some advice. I’m 173lbs. I’m looking to drop to 160. Here my macro breakdown. Comment your advice.
55g of fat
180g carbs
160g protein
My legs and arms are
So sore I can’t even fucking walk properly
Watching this as I bend over like I’m 95 years old. Do exercise, they say, it’ll slow down aging, they say.
XD In all honesty, I love that post workout soreness:)
Lol I have cups of coffee a day. An lots of water of course to make up for the dehydration. Rather do this that over spend on pre workout shakes.
Many people i know think that when your not eating anything after your workout, you’re going to lose more weight. So thank you for explaining everything so well ❣
Jeremy: Four cups of coffee before a workout have been show to help, but this is infeasible for most people.
Me: Hold my drink (which will be my fifth cup of coffee)
Just had a fry after my 42 minutes workout plan, that’s good?
It is amazing I found your video and the first thing you talk about is eating first rather than working out in a fasted state before your breakfast. I have been recently questioning the whole idea of working out before breakfast. It has been an idea that has been really trending but I only rarely end up doing it that way. I more often exercise after I have had break fast about 1-2 hrs later. Even with lighter weights and cardio it’s harder to do before eating. The easiest thing before eating is gentle yoga or maybe a short indoor walking workout. And as women a lot of us struggle with the idea of eating more even if we are exercising more often or at a higher intensity. We need to get that programming out of our heads and as I love how you said over and over to “EAT!” From someone who has struggled with disordered eating and done different diets and slid off such as OMAD thank you for telling all of us to “EAT!” I can only trust fitness leaders, influencers, trainers etc who don’t chase after all of the diet fads who encourage disordered eating in the guise of “health” as well as exercise addiction. You have my subscription!
I play cricket and I was doing intense training with my club after quite a long time (quarantine) but my muscles weren’t THAT painful but after I woke up the next morning I legit can’t move a bone. My dad took me to 2 hours of fitness today and tomorrow I have a match.
I use ice bath and it works just fine, besides my growth is not in any way affected so I think that’s a little bit of misinformation. If you’re not use to coffee go lain how to use a pure coffee seed.
What if I eat a good dinner the night before, and I didn’t work out in the night? Can’t I work out early in the morning right when I wake up without eating anything? What would you say? That feels good to me to use the fuel from the night before.
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Where can i find these fitness studies? Theyre really interesting.
I feel like all these scientists doing research dont know shit.
Does not want hard to digest fibre to the stomach but consumes red meat etc super hard to digest protein sources…..
Lol vegan protein has a super high bio-availability and greatly superior easyness(is a word:D?) level to digest.
Soreness is not caused by micro tears. Nobody knows what causes it but the generally agreed reason is free radicals and impurity build up during exercise. This is suppose to be a science based channel.
My common error. Pre-preparing and pre-cooking has helped a lot.
Soreness is good. It indicates that you’ve worked hard enough to cause micro-tears and inflammation in the muscle. The body’s natural response to that damage is to repair and regrow the muscle bigger and stronger to avoid further damage. This is the basic fundamental of body building. In order to get bigger muscles, you have to stress them first.
I did 250 cals on my exercise bike but now it feels like im going to dismantle every limb on my body
“Roll the parts of the body you worked that day” he says. Well, I played baseball for the first time in over 20 years and I am pretty much sure I worked 99% of the muscles in my body. Maybe a steamroller would be the better option? On a serious note, why not mention massage? I realize that it takes a second person to get the full body, but anyone with a spouse or partner could manage.
I actually like to workout first thing in the morning at 7 and after I finish, I eat a lot of good food. I still make progress and I think it just depends on what works for your body
DOMs is a sign you’re not consistent with your workout, or you just started out.
If I eat before gym I feel vomiting and I can’t train properly because I feel exhausted ��
Could you post video for some one like me, vegan to loss body fat fast in 2 weeks. Thanks
the first one is good because its a smoothie and am at my moms job so i can get a bannana smoothie
Dude first video I watch from you. I agree with the most important thing you said: “there is a lot of information, keep it simple”… In the other hand…. I did not like a few things you said
Fat is slowing down absorption, can’t dissagree. But so will soluble fiber from oats you just chugged.
I really enjoy videos like these. It’s basic knowledge that a lot of people who workout are lacking. Thank you for always keeping it real and breaking everything down into a science, I love that. Someone recently told me that chocolate milk is a great thing to consume post workout. I’m thinking that’s a myth right?
Am glad to come across your video,i have learnt a lot from u as a beginner Tanx
your information is so helpful!!!! (the “fire” tipis so perfect to use, to understand why to eat before the work out!)
THANK YOU!!!
it was my first gymnastics practice back since quarantine and i’m not stop crying because of the pain i’m in
Massaging your sore muscles at different positions makes your sore muscles less sore.
mike mentzer made it simple for everyone, brief, intense and less frequent workouts work far better than any supplement.
Pure glutamine is the best supplement in the market for recovery.
Use creatine loading or take 3-5 grams of creatine a day to increase your strength.
basic diet plan with a simple ratio of protein, carbs, veggies and fruits
no processed food and no white sugar. If you want something sweet eat fruit.
I don’t think you did too much research, because it’s good to workout on an empty stomach, because you will burn more, but your performance might not be thete
Can i eat only a fried egg and a glass of milk in dinner after 30 minutes of workout or something else want to be consume?? Please guide me about that…
My thing is I go at 5am to the gym so I definitely don’t eat before
Bro we out here walking like that little muscle baby with a stick up our ass ��
You’re such an amazing person ��❤️ that energy sis ����������♂️
How can You know so little about diet and nutrition, spread broscience bullshit and yet be a mans physique competitor:D:D. Incredible.
Haven’t moved in months and I had softball and volleyball practice yesterday. You best believe I can’t move
Very relevant video with last view of Dieting & muscle building!!
These days really many searchers are out there with lot of confusion of what we are looking for
Even Oats what you consume with protein shake contains Fibres.. Oats are good source of fibres and you say you avoid fibres after workout LOL ��
Hi man great video so I’m new to the diets so meal one be like protein oats with fruit, protein shake with carbs, white rice / potato or sweet potato with lean protein, then two meals of red meat or high fat fish veggies with some fat source then a pre bed Greek yoghurt with flaxseeds and berries does that sound about right? Should this look the same on non workout days bar the shake?
What can I substitute the protein shakes with? I’m trying to stay natural if that makes sense and not use powdered protein. Any tips? And thank you for the video ������
Oysters, 3 hard boiled Eggs and 2 slices of almost burnt toast lol
Well said. Great stretching helps to release tension in your muscles. You can also use a great Gun Massager for: myofascial release, lactic acid decomposition, deep massage. Hightly recommended. Stay healthy and flexible 😉
Great video, this is what I needed to know! Also, your tattoos are so badass ��♥️
i just had a box of soy milk um am i good? or should i add something
I’m not a breakfast person unfortunately but could it be like a green smoothie or should it be a protein shake before working out? Instead of an actual meal
I recently started drinking water with whey isolate 0 carbs after workout. I guess carbs is necessary as to fuel glycogen stores?
I’m a physio student and there was a question in my final exams and it said that static stretching reduced DOMS…
My arms are in pain I feel like a t-Rex, I can’t bend my arms further than 90*
Bro I went to basketball practice thinking everything was going to go as normal, next day my legs felt like they were 1,000 pounds i for real cant even walk
I do my workout very early in the morning, can’t exactly eat that early
Looks like I have hydrotherapy on lock, my shower knob has been messed up anyways!
Unfortunately this is precisely what people mean when they say “don’t overcomplicate things”.
I’m here cause I played bunch of great beat saber now my arms are very sore
Even though a “post-workout shake” within 30 minutes after working out isn’t 100% proven to be more beneficial than eating later, I just think “if it doesn’t hurt, then why not”
I lie down a second after cramps all over my ribs and calves
I love lifting weights. Been since I was 15 and now im 42. But I love eating food. All different foods from all over the world. I don’t eat candy, junk food or drink sugar drinks. I will never get as close to looking like this guy or any of these dudes. Too strict of a diet.
You don’t know how glad I am that he actually showed the scientific reports, I’m def subscribing
Started working out again due to coronavirus and jesus legs are dead..
I’ve been digging the Vega protein powder line also I make a energy bar with cherries dates banana almonds flax pink salt cinnamon walnuts oats coconut oil that I usually dehydrate but now just leave the bowl of mash in the fridge and eat it by the spoonful. Lol
I’m 95.5 pounds and 18 years old, very petite and it’s so hard to put on weight!! I’m just now getting a personal trainer to workout, but this helps so much because I’m struggling with understanding proper nutrition/diet in order to gain! I didn’t realize I need protein in order to help gain muscle weight
I just got back into football and they did conditioning early because of the quarantine and now I can’t feel my body
My mom decided it would be a good idea to send me to gym now I’m here watching this video
Am I the only one who loves the sore feeling after a good workout? Feels like achievement
No ice baths no stretches?! This should be answered by athletes gymnasts!!!! And for longevity you should at least be stretching. Sorry 😉
i can’t walk properly or sit on the toilet properly, and i made the mistake of trying to go on a run yesterday while sore and i just made it worse (wowee what a surprise), so now i’m here:D
I make oatmeal for my pre work out and then usually come back to eat the same bowl, does that work?
How effective is Custokebon Secrets? I have heard several amazing things about this popular weight loss methods.
I was doing some flips and almost broke me legs on concrete can’t tell if it’s ache or that
you seem to be a muslim. can you recommend me halal whey please
IN DOMS, ACTUALLY A LITTLE NO OF YOUR MYOFRIBILS RUPTURE FROM THE SKELETAL MUSCLES DUE TO WHICH IT CAUSES PAIN WITH 24 HOURS…..***IT IS ACTUALLY GOOD FOR YOU SINCE WHEN THEY REPAIR THE TISSUES MUSCLE S BUILD MORE THAN PREVIOUS SO IT EFFECTS YOUR GAINS CAUSING MUSCLE EXPANSION
I can’t even take a dump without crying bruh��and I can’t even lift a pillow cause of my T. rex arms I hate it here ong
Sorry, Sadik! I Enjoy prettu much your content, but… a study by Tsintzas et al. found no anabolic resistance by consuming fats and proteins together during a post exercise muscle protein synthesis. https://journals.physiology.org/doi/abs/10.1152/ajpendo.00344.2019
if i workout 3 times a week i don’t feel any soreness, but when i do only 1 time a week that really fucking sore for sure
I drink 4-6 cups of coffee daily what does he mean it’s not possible
I USE THIS MASSAGE GUN… IT’s REALLY HELPFUL TO RELIEVE SOME PAIN.. �� �� https://amzn.to/3g5ySLi ��
When your already fit but your DaMn annoying teacher makes you exercise hard and it hurts and they make you do it harder to kill the muscles
How do people start a workout regime for a month when on the second day you’re as weak as dead meat?
I haven’t danced in a while and I had a class yesterday and now my leg wants to kill me and it feels numb not from the pain but it’s just numb from other things
I just take a hot bath after I’ve cooled down and eat a snack
My favoryte after workout meal is cookies with aplle. egg and oats.
I was working out 2 days ago and It takes me 10 seconds for me to make my arms straight without feeling pain ��
If you drink orange juice before or immediately after a workout, it removes the lactic acid buildup in your muscles.
20% funny comments
80% edgy people trying to tell people how much they are hurt because they trained
Hey momma I know you’re deep into postpartum and probably not responding to comments, but I was wondering if you could make a video about your thoughts on intermittent fasting? I’ve been doing it and actually absolutely love it. But I also workout in the morning.. and I’ve heard by so many industry experts that you should workout in a fasted state to burn more fat. So I’ve been doing that and honestly, since I’m so deep into my fasted state, I don’t feel hunger or an energy dip at all, I’m able to power right on through and then I eat an hour or so afterward when I get home. Can you speak at all on that? On the “science” of working out in a fasted state and claims that it burns more stored fat as fuel? It seems that you can find science to back up pretty much anything these days, it is so confusing ������
Sadik during prep, post wo shake and meal doesnt change, but the rest of the meals get gradually leaner?
Woah you look amazing, not freaky but just great. You look like you’ve lost a little bit of size from the quarantine but your shape stayed just fine brother!
Eating is my favorite thing so this is NEVER going to be a problem!
I see a lot of people in the comments who are suffering too huh…. I got bored and did 500 squads in less than 15 minutes. My legs have been sore the last 2 days. I’m dying slowly
This guy is completely full of s I am a dietician and 0% of what he’s telling you is scientifically correct.
but if u are fat adapted and do workout without eating its ok
I have maybe 6 or 7 years now following ur social media’s and I’m still cause really u inspiring me.plz Keep doing what you do and Thanks
lmao anyone else here after they reopened the gyms
i just over did it yesterday lmaoooo i had been running to try to stay in shape but obviously i’m not using all the muscles that i do when i’m in the gym
Omg rub it and massage and then it will be gone or get those tools in the massage one ������ IT WORKED I CAN MOVE
Thank you for your information and help me out a lot I have been doing a lot of arm curve and My arms have been aching Your information really help me out
I’m fucking paralyzed rn like a left over Sardein fish in the toaster
When your sore like shit, it’s harder walking down the stairs then up, anyone?
All athletes know the pain when that one person makes you run more cause they won’t shut up that happened to me today we couldn’t even run without falling it was that bad
Sadik bro, u are the TRUE INSPIRATION for me.
LOVE FROM INDIA
I can’t even walk down the stairs with out looking like a 5 year old that pooped there pants
Reading all these replies about how painfully sore their muscles are… overworking is really unhealthy.
Ice bath and stretch are definitely the way to go.
Studies can be flawed in their methodology and shouldn’t always be the final say so.
Innumerable professional athletes from fighters to football players and runners, even military special forces, utilize ice baths regularly and incorporate regular stretching into their routine. Utilize what works for your body.
bruh I deadass just wanna go take a shit without the pain lmaoo, i shouldn’t of trained so hard today ��
Is it okay to do exercises while your muscles is in pain due to push ups?
Damn your body structure and musclé insertions is nearly perfect!����
What he is saying is correct, having a high carbs, protein, very low fat post workout meal is better after you workout. There have been science research on this even Dr. Berg and Thomas whatever his name is mentioned this. You don’t what fats or fiber post workout because it slows down insulin and you need that spike in insulin to uptake the protein quicker. The only thing I see wrong in the video is the oatmeal which is a much slower carbs, I would rather have cream of rice or grits instead cause those are much faster carbs with no fat or fiber to slow down the insulin spikes.
Who’s here in the middle of Chole ting 2 week shred. And is dead
food is not our friend!,,,,,,,,,,,,but more protein before,,,that makes sense,food after workout is our friend and important,,that makes sense,….missing, mesls does mess me up
I watching this because I stupidly ran 6k before my cross country tomorrow
I’m so dumb
days after leg workouts i really start hating myself for choosing a room on third floor
I be knowing dudes that workout everyday and basically live on fast food and look way better than this guy
So why are you in this vid
Me i did 100 backflips in one day and my abs feel broken
Will your body hold onto the fat if you don’t eat after the workout
I love these types of Videos Sadik. Like you’re a teacher and we are your students. Every time you ask “does anyone know” I always answer as if I’m in a classroom. I absolutely love the videos!
Muscle pain can be a very dangerous issue for athletes. You can check this for muscle pain.
https://invigormedical.com/treatments/lifestyle/bpc-157/
I was playing boxing but on VR because of the pandemic and I played all day and now I could barely stand up out of bed
Not to mock what is being said in this video but personally I wouldn’t follow this advice fully. My reasons are 1) Processing fruit depletes the nutrients in them so better to eat fruit as is in my opinion. 2) Protein powder, it isn’t well recognised that too much protein like any nutrient gets stored as fat in the body so buying protein powder is not a good idea in my opinion.
Orrr….just take the pain like a man!!!
The pain means that you’re getting strongerrrr!
Lol
I’d chose active recovery
I’m have all my life sport healthy life and all I can say is this is light food for breakfast which, I’m not sure did you mentioned won’t make you feel heavy while trening. Live life the fullest!!!! I like your tracksuit!
so ive been lifting to cut for a few months, and also work at a grocery store where i unload a truck several times a week. does this change how much i should work out or recover?
My friend’s brother who is basketball player and he got a schoolarship to play in America tought me this trick because i’m a volleyball player and have intensive trainings twice a day and i struggle with my weight to after i finish working out before i actually eat something that i should just eat cheese because he said that it helps your fat turn into muscle faster or something and i tried it out and i didn’t lose much weight on the scale but damn my stomach got so flat and toned up i was so shocked when i saw myself in the mirror.I recommend this to everyone who workout as much as i do and i hope it helps just as it helped me:-)
coconut water, oatmeal, ripe bananas, unsalted peanut butter, dates
I like the fact that he uses research instead of just stating stuff
I either heal way to fast to ever get DOMS or I just can’t train hard enough to ever experience it. It’s rare for me to get muscle soreness.
Hello, what should i purchase before and after my workout from the website?
Post rub you should try a smoothie of raw milk raw eggs raw honey and some raw cream
Can you guys make a video showing how a regular day should be like when you are dieting
thank you sooo very much for considering my request regarding this video..really helpful and really grateful too…thank you…��������