The Pre and Post Workout Meal Myth – DO'S and DON'TS – Dr. Berg

What is the pre and post-workout meal myth? Don’t drink another protein shake until you watch this!

Timestamps:
0:25 Myth #1: You have to replenish your glycogen reserve.
2:04 Myth #2: You need to eat protein after a workout to build muscle.
3:05 Why you should avoid insulin
3:44 Tips for getting the most out of workouts

In this video, we’re going to talk about the pre and post-workout meal myth. Many people will tell you that you need to consume a meal before or after a workout to replenish glycogen stores and build muscle mass. Let’s talk about each of these.

Myth #1: You have to replenish your glycogen reserve.
You have a certain storage of sugar in your muscles and liver. After about a half hour of working out, you become tapped out of glycogen. After the glycogen stores are depleted, then you start burning fat. If your goal is to lose weight or get toned, then you want to deplete your glycogen stores. Replenishing them doesn’t make sense.

Additionally, every time you consume high-protein foods, like a protein bar or protein shake, it triggers insulin. Insulin stops the natural fat burning process.

Myth #2: You need to eat protein after a workout to build muscle.
Anything you eat right before or after a workout will not immediately affect your muscle mass. It takes at least 24 hours for your digestive tract to break down protein into usable nutrients. The idea that a protein shake is immediately going to your muscles doesn’t add up.

You don’t really need protein around your workouts to build muscle mass. It’s the meal you ate yesterday that creates muscle today—keep that in mind.

Additionally, if you consume too much protein, you will overload your liver, and it won’t end up as muscle.

What you really need to do is avoid things that spike your insulin levels around your workouts—this includes protein shakes and protein bars.

You should also know that insulin nullifies growth hormone. When you work out, you induce a stress event that breaks down muscles. During the recovery process is when your body builds muscle. Growth hormone is instrumental—which means that spiking insulin is a huge problem.

Tips for getting the most out of your workout:
• Get good sleep
• Don’t eat anything before, during, or after your workout
• Avoid insulin-spiking foods

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching. I hope this video helped clear up the pre and post-workout myth.

[jarrodfrankum]

1:59 "I recommend not eating before, during, or after a meal."

Thanks doc. Haven't eaten in weeks, and I can see my ribcage

[terukwh]

If Hitler and Insulin were in a room with Dr. Berg and he had a gun with two bullets in it, he would shoot insulin twice.

[antoanetakoleva]

Him:"Focus on better sleep", Me:"Watching this at 3:16 a.m."

[Agyotis]

I am a biology teacher and this video is everything one needs to know! Thanks Doc . Berg

[alexjulius]

I can vouch to this, I've been working out in a fasted state for a long time now. No problems in building muscle whatsoever. And I'm getting stronger too.

[lopsrobby]

I used to work out for about 2 hours on an empty stomach. I lost a ton o weight, but everyone kept telling me it was bad for the body to work out on an empty stomach. I started eating before my workouts, and started gaining weight. I'm going back to the old days. Thanks for the video.

[BladeDayBreak]

I was watching some old videos of the hodge twins and they said that they don't eat at least 1 hour after workout. And I thought that was bull, because the fitness industry told us to take a shake immediately after training or we will lose muscle. But after researching IF and watching Dr. Berg I understand that's a myth of the fitness industry that wants your money. :)

[oldmanandguitar]

Dr Berg, you are the guy I listen to, I am 55, I was 17 stone and pre diabetic, controling insulin has changed my diet, health and life. I am now 13st10lb, still losing fat and exercising.

[DaTaRaZoR]

We live under the illusion that if we rush an amino drink before a workout and a protein shake right after, we are going to maximize the gains of a workout, especially in muscle building.
Following this channel for a while now and applying various protocols like fasting, and working out after an 18 hr fast or even running 6k runs seems to really work out for me... I ve seen tremendous results, it may be the hormonal pump, the clarity promoted through fasting and a much cleaner source of food that really makes me feel fantastic even after longer fasting periods with fully active days...
Thank you wholeheartedly Dr. Berg, you ve been eye-opening through your videos !

[Falcon_Futura]

Protein powder brands didn't like this video... 😆

[humayunbajwa]

After watching his channel seems like everything i have learned so far is a myth.

[jigsolanki]

Means plan your workout days.
1. Eat a healthy meal a day or two before the workout.
2. Workout day low carbs intermittent fasting . Goodnight sleep
3. Day after work out day gradually introduce healthy proteins into your meals and keep it low in crabs.
4. Second or third day after workout eat normally.
5. Rest and repeat.

[DingbatToast]

Please: Do a video for athletic people who want to feed our bodies efficiently to provide energy during endurance events and during training.

[warriorqueen]

Just in case you were wondering 4:00 he says this is not for people who are athletes or do intense weight training. You do need your good carbs, and a balanced post workout meal if you lift heavy or play sports regularly

[KeepingOnTheWatch]

I feel there's way too much emphasis on weight loss.  We need to clean up our diets in order: to think more clearly, to avoid brain fog, to sharpen our memories, to control our impulsiveness, improve our response to stress,  to sleep better and to have better relationships with others.  Healthy body weight will naturally be the end result.

[amirfakhimbabaei]

How soon/after a workout should we eat then? 30 minutes? Two hours? One day?

[thertis]

Bloody good usable information. The world needs educators like you Dr.Berg.

[beyondthesky]

Ok, final question: What should we eat as an athlete, finally? And when? I've already recognized it's much about timing as well. I workout 3-4 times a week, intensively. My main goal is not just burning fat, but also gaining benefits of my exercises, of course. TO BECOME BETTER!
Carbs/Fats/Proteins...
1) How much of all components?
2) When? (timing)

[LasseLundster]

For those who don't get it in the comments: He is talking about burning fat basically and protein goes to muscle synthesis, not to be confused with meals intended to increase energy and performance and macro nutrients. These meals are super specific and performance to stimulate muscle synthesis are meant to outweigh the downside of insuline from healthy fats and slow carbs (minus fruits). Pre-workout meals for us who workout 5-6 times a week in rigid programs and plan them to the gram and time of day, and already have a higher than average muscle mass and hence metabolism can relax. Those who drink redbull with sugar and take a whey protein shake and a chocolate protein bar as their pwo snack, then get on a treadmill for 45 minutes or lift nowhere near failure to stress and breakdown muscle for 45 however really needs to take this to heart, because while he shows it and doesn't explicitly state it, you will also crash hard when you come off the "insulin high", which makes exercising a chore. You're not supposed to be out of energy after a workout, or in a "rush to eat".

[zacharyrhein]

Genuinely curious how long should you wait to eat post workout?