For years, I fuelled up before training…
Oats, banana, caffinated supplement shakes… the works.
Turns out, that was the exact reason I felt sluggish, de-motivated, and weak during workouts…
When you eat carbs pre-workout, you spike insulin.
Insulin is great for shuttling nutrients into cells.
But it also suppresses several key hormones:
- Testosterone (muscle building and energy)
- Growth hormone (muscle growth and fat burning)
- Glucagon (mobilizes stored energy)
These hormones are HIGHEST when you train in a fasted state.
They’re what your body uses to access stored energy and build muscle.
By constantly spiking insulin with pre-workout carbs, I was blocking these natural performance hormones.
My body couldn’t access its own stored energy because insulin was saying: “Don’t use fat stores, use this food I just ate instead.”
So even though I had plenty of fuel available (stored fat and glycogen), my body couldn’t access it efficiently.
That’s why I felt sluggish. I was working against my natural hormone responses.
When I trained fasted, those hormones were optimized.
My body could easily access stored energy. I felt lighter and more energized.
Plus, I was burning fat during the workout instead of just burning the carbs I’d eaten.
Now, I’m not saying you should NEVER eat before training.
If you’re working out in 30-60 minutes and feel like you need something, a small amount of easily-digestible protein and healthy fats can help.
Think:
- Scoop of protein powder and
- MCT oil (digests quickly, doesn’t spike insulin like carbs)
This gives you energy without suppressing your fat-burning and muscle-building hormones.
But heavy carb meals pre-workout?
Completely unnecessary for most people.
Your body has plenty of stored energy.
It just needs to be able to access it.
The real magic happens POST-workout.
After training, your muscles are primed to absorb nutrients.
They’re insulin-sensitive (opposite of insulin resistant).
Carbs you eat post-workout get shuttled directly into muscle cells for recovery and growth.
This is the perfect time to have carbs.
Plus, carbs help combat cortisol (stress hormone that rises during workouts and can break down muscle).
So by timing your carbs AFTER training instead of before, you get:
- Better hormone optimization during the workout
- Better fat burning during the workout
- Better nutrient absorption post-workout
- Better cortisol management
- Better muscle recovery and growth
My current protocol is simple:
Morning workout (if hungry): Whey protein and MCT oil 30 min before
During workout: Water, maybe electrolytes and essential amino acids in it
Immediately after: Whey protein, rice flour, banana (a few ther other supps, but not essential)
I used to have oats as the carb source but the high fiber gave me too much bloating.
Strategic timing that works WITH my hormones, not against them.
And I’m in better shape now at 38 than I was at 22 drinking a huge variety of supplement shakes all day.
The supplement industry doesn’t want you to know this.
They make millions selling pre-workout formulas and intra-workout drinks.
All based on the idea that you NEED them to perform and build muscle.
But you don’t.
Your body already has everything it needs.
You just need to time your nutrition strategically.
It’s so simple but highly effective.
That’s why all of my Programs come with my Lean Lifestyle Nutrition Blueprint for free.
So I can teach FFA members this minimal and powerful nutrition framework that sets them up for life.
Save your money. Skip the supplements.
Train fasted or with minimal pre-workout nutrition.
Then eat properly post-workout to maximise recovery.
Here’s to your Fitness Freedom!
Coach Adam
Founder, Fitness Freedom Athletes
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