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

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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

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References

Nutrient Timing Revisited Review:

Additional Resources on Nutrient Timing:

Music:

Jeff Kaale - Morning Tea
Damma Beatz - Snickers
More Scrubs
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Written by:
Jeff Nippard

Filmed by:
Aous Photo, Stephanie Buttermore, Jeff Nippard

Edited by:
Jeff Nippard (using Final Cut Pro)

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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!!

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.

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!

[pedrog]

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!

[Oliver-glxz]

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.

[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

[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.

[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!

[monissiddiqui]

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.

[edgarloya]

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

[lemonguy]

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.

[hazemfarouk]

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!

[nickpike]

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.

[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!

[tideofmayo]

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.

[SuperJbaby]

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.

[Ana-xqyr]

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 ❤️

[TheUPwner]

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

[AndreaHernandez-tbnw]

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

[kyleengleson]

Really enjoyed the quiz. Shows how little I know despite what I thought lol

Thanks for all you do 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 :)

[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.