How to Eat When Working Out

Diet really makes up what you will look like, even more than the physical fitness aspect of what training will depict. If you want to look ripped, you have to eat clean. If you want to eat like a mess, you’re going to look like a mess. It’s really that simple. Here is an example of a diet plan when you workout in the morning.


Pre-Workout: 2 Hard Boiled Eggs & Glass of Grapefruit Juice
This is just enough to prevent muscle breakdown and provide energy with some key nutrients, but not enough to inhibit the fat burning process. Glycogen levels will still stay low, which is important for burning fat and not your carbohydrate sources.

Post-Workout: 25 g Hemp Protein Shake & 60 g carbs of Dried Sliced Mango
This meal is designed to halt the breakdown of muscle with the vulnerabilities exposed to it from performing an intense workout, while shuttling protein and carbohydrates into the muscles.

Breakfast: Oatmeal, Berries & Greek Yogurt
An hour and a half later you want to have more complex carbs in this meal. The reason why it is 60 minutes after your workout is this has been scientifically proven to be the best time to eat. Your body burns fat for a long time after the workout until this meal. However, here is where your muscle recovery process will start. The more muscle you have, the more fat you burn.

Lunch: Grilled Chicken Souvlaki on a Pita with Greek Salad (Skip the french fries and order a baked potato instead)

Mid-Afternoon Snack: Bowl of Mixed Fruit & Handful of Hazelnuts

Dinner: Lean Pork Chop with Brown Rice & Broccoli

Late-Night Snack: 2 Tbsp. of Peanut Butter, Vegetable Crudite in Olive Oil & Balsamic Vinegar


If your intention is to get ripped and burn fat, you don’t want to have a lot of carbohydrates at night. Your body doesn’t have the ability to burn up those carbs for energy when it is inactive at night and preparing itself for upwards of 8 hours of sleep. However, you don’t want to eat nothing. You need to keep your metabolism ramped up and the vegetables here provide an alkaline environment to your body. An acidic body is dangerous for your health, where an alkaline body is conducive to losing fat and operating with maximal capacity utilization.

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