Should You Eat Before a Workout to Lose Weight?

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Author: Coach Adam | Founder of Fitness Freedom Athletes

“Should I eat or have a shake before a workout?”

It’s a great question, but one that I think is way overcomplicated.

Trust me, I’ve been there.

Back in my university rugby days, I was the “supplement king”…

I would try every pre-workout powder and pill out there, courtesy of our team sponsor. And man, some of that stuff tasted like straight chemicals!

I’ve experimented with it all – from loading up on carbs to fasted training.

But here’s what I’ve learned after years of working with busy adults inside of FFA…

You DON’T need to load up on carbs and stimulants before training.

In fact, working out in a fasted state can actually be more beneficial. Here’s why:

Training fasted optimises your fat-burning and muscle-building hormones, like testosterone and HGH.

See, insulin inhibits the production of these powerful hormones… And guess what spikes insulin? Carbs.

Eating carbs pre-workout means you’ll have insulin floating around, reducing those crucial hormone levels.

You’re better off saving the carbs for AFTER your workout (more on that later).

Now, I’m not saying you should train with zero fuel in the tank.

If you’re working out in 30-60 min, a small dose of easily-digestible protein and fat can help.

Think a scoop of protein powder or some MCT oil.

This gives you energy without inhibiting those hormones.

The protein feeds your muscles… And MCTs digest quickly, unlike heavy fats that will just sit in your gut.

I’ve trained everyone from busy professionals to retirees living their best life…

The ones who ditched the massive pre-workout meals? They consistently performed better and felt less sluggish.

So keep it simple: A bit of protein and MCTs if you need it. Or just train fasted and let your body optimise its own fat-burning potential.

But here’s the real key… POST-workout nutrition is where the magic happens.

After training, your muscles are primed to soak up nutrients.

They’re more insulin-sensitive, so the carbs you eat get shuttled straight into those hungry cells.

This is the perfect time to have those carbs, along with plenty of protein, to maximize recovery and growth.

There’s another hidden benefit too…

During your workout, cortisol (a stress hormone) can rise and start breaking down muscle.

But carbs help combat cortisol, reducing its catabolic effects.

So by timing your carbs right AFTER training, you get a triple benefit…

Restoring glycogen, reducing cortisol, and shuttling nutrients into your muscles. It’s like a perfect storm for growth and recovery.

I’ve seen this work for everyone from weekend warriors to elite athletes.

One of my rugby buddies started applying this… His body composition and energy levels totally transformed in a matter of weeks.

So don’t fall for the supplement hype or pre-workout carb myths.

Keep it simple, time your nutrition right, and let your body do what it’s built to do.

Focus on the basics consistently and you’ll be amazed at the changes you see, inside the gym and out.

Trust me, I’ve tried it all.

This approach is a game-changer.

And it doesn’t require chugging a bunch of expensive mystery chemicals.

Just real food, smart timing, and a good workout.

Try it for yourself and let me know how you feel.

I bet you’ll never go back to those old pre-workout rituals again.

Here’s to keeping it real and getting results,
Coach Adam

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About The Author

About The Author

Coach Adam, Body Transformation Coach

Founder of Fitness Freedom Athletes

Hello, my friend… I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & simple nutrition optimisation…

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

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About Coach Adam

Hello, my friend... I help busy professionals build lean muscle & transform their bodies using just a suspension trainer & simple nutrition optimisation...

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ busy professionals transform their bodies (and lives!).

Start here to transform yours too!

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First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages. If you have a suspension trainer (like a TRX)...

The best place to start would be with the Beginner Suspension Trainer Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric technique to transform your body and begin your life-changing journey.

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The difference – Instead of multiple muscles sharing the load (which creates zero growth stimulus), he learned to isolate individual muscles.

The result? In his own words: “I have dropped 12 lbs and gained 90% of my mobility back. The strength I have gained has helped significantly.”

Yes, you may have tried suspension training before. But you’ve never tried my suspension training technique. The one that actually builds lean muscle and transforms bodies.

  • What you tried before: Movement-centric technique (multiple muscles sharing load)
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  • Why it matters: Only isolated muscles get the stimulus needed for real growth

The reframe: Your previous “failure” actually proves you need the RIGHT technique, not the RIGHT equipment.

Do you have any training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

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The Programs have two phases specifically designed for this:

Phase 1 (4 weeks): Technique mastery and building your foundation Phase 2 (4 weeks): Transformation and strength building

Matt started overweight and out of shape. Result? “Lost 40+Lbs, getting lean, and showing great definition!”

Ben, another beginner, said: “I’ve been delighted with the Program…. thoughtful and well-rounded!”

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