Should You Eat Before or During a Workout?

“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