What to Eat After a Workout to Build Muscle and Burn Fat

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In this video you’ll learn exactly what to eat after a workout to build muscle and burn fat.

This is question I get asked a lot of guys who just started training and they’re just not sure what type of food to aim for after a workout. On top of that there’s a lot of marketing out there trying to sell you all sorts of weird supplements and things you “need” to eat after your workouts.

So with this video I decided to clear things up and give you clear examples of what my meals look like, what are the macro nutrients to aim for and to what extent does this even matter when you’re trying to gain muscle and burn fat.

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Key Points:
The goal of the post-workout meal is to provide your body with protein to aim muscle hypertrophy and with carbohydrates to replenish glycogen that you’ve used up with training.

To burn fat one has to be in a caloric deficit and “fat burning food” is simply another marketing trick. Save your money.

Your best bet as far as “fat burning food” goes is to be on a high protein diet which is something you have to be on anyway if your goal is optimize muscle gain.

Your body will spend about 10% of your total caloric intake as Dietary Induced Thermogensis. If you eat 2000 kcal about 200 kcal will be used to process that food.

This isn’t something you should be concerned with. Fat loss is about the caloric deficit on a weekly basis.
As far as muscle building it’s important to understand that your body is in a constant process of building and re-building tissue.

In the past guys used to rush to get protein instantly after the workout is done. Now we know the window is much longer that just 30 minutes. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

– Protein is the priority after workout. What about carbohydrates? Carbohydrates serve to replenish our glycogen reserves. In a scenario where you do multiple workouts per day or an evening workout followed by a morning workout the next day it’s critical to replenish these reserves.

– The glycogen replenishment process can last up to 24 hours. http://www.ncbi.nlm.nih.gov/pubmed/1901662

– Typically the way diets for performance are setup are moderate protein, moderate to high carbs and low to moderate fats. Fats are usually not the present in large amounts.

– Your post-workout meal, the meal after a workout will be high in protein, moderate-high in carbs and low to moderate in fat. For specific food choices go with the unprocessed whole foods you like to eat.

Examples for protein:
Leaner sources are your best option since the fat intake isn’t very high. So chicken and turkey breast are great.

Cottage cheese and eggs as well (controlling how many yolks you eat)

Then on top of that leaner cuts of beef, seafood and fish are good as well. And lastly if you’re struggling to hit the daily protein just get Whey Protein.

Examples for carbohydrates:
Things like Rice, Potato, Bread, Oats, Pasta and Fruits are great options.

Carbs will easily shot up if you’re not careful with the amount of processed food you get.

Examples for Fat:
Omega 3 (couple of grams a day), yolks, meat and cooking Oil.

As you get your protein you’ll inevitably get a lot of fat with it.

If you need extra fat you can always get some nuts or dark chocolate.

Where to get Fiber from:
This is what most people struggle with and it is the key to good health and less hunger.

Fiber comes from starchy carbs such as oats, brown rice, sweet potato. Lentils like green peas, beans. And veggies and fruits.

Your diet should include a variety of veggies and fruits.

Veggies are your tool to increase food volume without adding extra calories. The most what you see on your plate should be veggies.

For meal frequency anywhere between 3-6 will be fine. Do what you can consistently hit your daily macros with.

A lot of guys focus on what to eat after a workout without even knowing their total daily macros and calories.

Your daily calories, macro-nutrients, fiber and water intake will yield 90% of the results. All the other things like meal frequency, timing and supplements combined make very little difference.

Let me know in the comments if you have any questions.

Talk soon, Mario

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★Best★ Fat Burning Foods for Weight Loss | Foods that Burn Belly Fat What to Eat to Lose Weight Fast

What are the foods that burn belly fat fast? If you want to know about the ultimate fat burning foods for weight loss and what to eat to lose weight fast watch this video.
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What are the best fat burning foods for weight loss? Well I can tell you one thing for sure its no secret that certain foods are better for your health, your insulin levels, and your metabolism while other food is much worse for you. On the other hand it’s also no secret that you can still lose weight while eating foods that aren’t so healthy for you like junk food and processed food. I know that might surprise some of you but it’s definitely possible to even eat ice cream and still burn fat. That’s right portion size is probably the biggest determining factor of whether you’ll lose weight or not. Contrary to mainstream beliefs you can gain weight eating healthy food like brown rice chicken breast and broccoli and you can lose weight eating processed food like plain pasta and meatballs if you limit your portions. However to achieve the best body composition after burning the fat away it’s best to eat healthy real food instead of junk food while still also controlling that portion size. So what is considered healthy real food. Well it’s definitely nothing that you buy that has a picture of what you’re buying on the box along with a long list of ingredients. This is going to be natural mostly single ingredient foods. For carbs for example you want to stick to natural sources that are low glycemic. Some examples are brown rice, yams, sweet potatoes, oatmeal, quinoa, beans, legumes, lentils, all bran, ezekeil cereals and breads, and brown rice pasta. Any kind of carb that digests slowly and doesn’t Spike insulin is a great choice. Even Moderate glycemic carbs like fruit are okay when trying to burn fat but again it’s all about portions. If you’re eating six fruits a day plus other carbs you’re not going to lose weight or burn fat. Focus on getting 1 to 3 servings of carbs per day depending on how much you weigh. a serving size for carbs would be considered a fist. So a fruit would be considered a full serving of carbs if it’s the size of your fist. Next you want to make sure that you have a lot of protein when trying to burn fat. I’m not saying that you can’t burn fat on a low protein diet but it is a lot harder then on a high protein diet. Even though for years especially in the 70s and 80s doctors were saying that bodybuilders are crazy for having so much protein in their diet it seems that many doctors have changed their minds and now for weight loss many of them advocate a high protein diet. A big reason is because of the thermogenic effect of foods. Certain foods will require more calories for digestion. Many sources of protein will use 40% of their calories for the digestion process. So in a way you end up with a lot less calories to use for energy from protein then you do from carbohydrates or fats. When your body doesn’t have enough energy from your diet that’s when it pulls that energy from fat stores. So eating a lot of protein helps create a negative calorie balance because a lot of it gets used for digestion and also especially because protein is also very filling. So with all that said try to get about one gram of protein per pound of body weight when trying to burn fat. That usually turns out to be about one palm of protein 5 times a day again this will vary based on your weight. If you want to have Five Palms of protein in one meal and only eat once a day you can do that or if you want to spread out throughout the day you can do that as well. Good sources of protein for fat loss include fish especially lean Whitefish, chicken breast, turkey breast, lean turkey, shellfish, greek yogurt, lean pork, cottage cheese, tofu, eggs, and especially egg whites. And then finally for fat you want good natural sources of fat such as avocados, salmon or egg yolks which would count as both protein and fat……, nut butters, pasture raised organic butters, olive oil, nuts, and coconut oil. If you’re eating carbs in your plan then you can have one to two tablespoons of fat per day or about half an avocado per day or a handful of nuts per day. Once again this depends on how much you weigh some people will have more some people will have less. Also it’s very possible to lose a lot of body fat through a ketogenic diet in which you have a very high amount of dietary fat throughout the day however most keto plans take out carbohydrates entirely.
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7 Powerful Fruits To Lose Weight And Burn Belly Fat Instantly

7 Powerful Fruits To Lose Weight And Burn Belly Fat Instantly

When it comes to losing weight, what you eat is as important as what you do not. And, eating fruits can be fabulous way to lose weight. Low on calories and packed with nutrients, they also keep your belly full for a long time. Whether it is for breakfast, lunch or dinner, or anytime in between your meals, you can enjoy those delicious fruits anywhere.
Recent researches also suggest that consuming certain fruits can help you burn fat and speed up your race to reach your fitness goals. Well, if you are intrigued, then read on to know about the top fat-burning fruits that will aid your weight loss.

1. Avocados

Avocados top the list of fruits that have a high fat content, but they are on the top of the list of fat-buring fruits as well. Here is why, this fruit has high amounts of omega 9 fatty acids, which are monosaturated fats that are healthy for your body.
Avocados help to increase the rate at which fat is converted to energy, thus boosting your metabolism. They also help to increase certain hormones that are further aid weight loss in both men and women. Avocados inform your brain that your stomach is full, thus helping to prevent unhealthy food cravings.

2. Apples

Talking about healthy fat-burning fruits, we cannot miss out on the wondrous apples. They are a big help when it comes to losing weight.
Apples are high in fibre and low in calories- this makes them a great snack. This is just what you require to make you feel full and stay away from binging. They are also rich in vitamins B and C, antioxidants and minerals that help to keep your body energised.

3. Blueberries

All berries are good for your body, but blueberries are the best of the lot. Blueberries contain high amounts of antioxidants, which bless them with fat-fighting properties.
The nutrients in them help to boost your metabolism, and make your body more efficient in buring calories. They have a low glycaemic index; which means that they will satisfy your sweet tooth without adding extra sugar in your body. Even studies have shown that people who consumed blueberries daily had better shot at belly fat loss than those who did not.

4. Grapefruit

According to some fitness experts, if you eat grapefruit daily, you can actually fasten your weight loss journey, without having to make too many changes in your diet.
The high water content in grapefruits helps to cleanse the system from within, and also keeps you hydrated and satiated. In addition, the fat burning enzymes in the fruit make it a super food for weight loss. Since it takes more energy to digest this fruit, it further helps you burn more calories.

5. Coconut

This is a sweet and filing snack, which is perfect to satisfy your mid-meal cravings.
Coconut helps to keep you feel full, thereby helping you consume fewer calories. Being loaded with medium chain triglycerides (MCTs), coconuts provide a great boost (up to 30 per cent) to the rate of metabolism.

6. Pomegranates

According to studies, the polyphenols antioxidant in this fruit help to boost your metabolism. They also enable the body to get rid of the toxins.
What’s more? Pomegranates help to lower your appetite. Which is why, you should drink a glass of pomegranate juice in breakfast or add it to your salad bowl before lunch. So, indulge in this sweet fruit to satisfy your sweet tooth and your untimely hunger pangs.

7. Lemons

You already know what a great detoxifying fruit lemons are. Well, this and much more makes this tangy fruit a part of our list.
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How to cook Cheap Healthy Food! – Lose Weight – Burn Fat – Dieting

How to cook Cheap Healthy Food! – Lose Weight – Burn Fat – Dieting – fitness
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