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The Ultimate Meal And WorkOut Time Guide - When To Eat, When To Workout

4. Main Meal

Your main meal should be at least 2 hours before your workout.

And this is the exact perfect timing!

It shouldn’t be less than that, and it shouldn’t be more than that.

This is because you have to wait till digestion takes it place, and you get the energy needed for the following workout.

Also, try eating proteins, veggies, fibers and healthy fats for lunch.

It’s really important to keep it healthy!

You don’t want to leave the carbohydrates out of the picture, but to maximize the fat burn you might want to keep them up to 20 grams per meal.

Here’s another tip:

Choose healthier carbs – brown rice, sweet potato, beans…

Beans are actually one of my all time favorites, because they have proteins, they are filled with fibers and yet, they are lower in carbs.

However, you can have good carbs for pre workout meal, just remember to wait a few hours, so that your body converts them into energy.

Here’s more about carbs:

Good Carbs Vs. Bad Carbs – Learn The Difference

5. Snack Right Before You Workout

Small snack will help you stay full until the next meal.

It will saturate enough to not overdo when you come to a plate full of food too.

Is it okay right before the workout?

Yes it is, and here’s why:

A healthy snack will give you some extra energy you need for your workout.

You can have a watery fruit, a protein bar, nuts, low sugar Greek yogurt or a smoothie.

There are so many healthy snack recipes here on my blog.

Here’s a tip:

You just have to be careful when choosing the energy bars or the protein bars:

Some of them can have too much added sugars, so be careful.

Sugar is one of our worst enemies when it comes to our weight loss efforts, but most important of all – when it comes to our health!

So as long as you keep your snack low in sugar, you’re good to go!

You can also have a protein shake on the way to the gym.

I like it better right after my workout, but some people have it even before it.


6. Gym Time: Workout Time Schedule

Have you ever wondered what is the best time to work out for weight loss?

When is the best gym workout time?

The best gym time is around 2 hours after your meal, you should hit the weights!

And what part of the day?!


Here’s how it should go:

  • warm up – 5-10 minutes
  • strength training – 30-40 minutes
  • cardio – 20-30 minutes
  • stretching – 5 minutes

I’ve made many posts about how important workout is and how it should take at least an hour off your day in order to change you.

So don’t get freaked out of these numbers, because that is the average workout time.

If you’re faster you can do all of that in 40-50 minutes.

If you’re slower, you’ll need 20-30 minutes more.

Don’t confuse the cardio with your warm up – in order to count as cardio it should last at least 15 minutes and more.

So warm up for 5 minutes on any cardio machine, just to make sure you don’t start with cold muscles.

Then, head on to the weight lifting room.

Right after the strength training, head on to the cardio machines.

Don’t let your heart rate fall down, so get to your cardio session fast enough (up to 5 minutes or sooner, after finishing your strength training)

You can choose any cardio you like the most, starting from:

  • elliptical training
  • treadmill workout (running or fast walking)
  • cycle
  • stepper workout

When you finish with your cardio, don’t forget to stretch!

You can check the workout routine I have made for you:

It has three different fitness programs in it, so pick one and start going to the gym.


7. After Workout Meal

Your after workout meal should be no more than 1 hour after your workout.

It’s a big mistake to starve after you’ve finished your workout, so eat right away.

That’s because your muscles are seeking for proteins, so don’t leave them waiting for too long.

The post workout meal should be full of proteins and should always contain a big bowl of salad.

Here’s the simple formula:

Proteins + Fibers + Healthy Fats

Here’re some of my favorite post workout meal ideas:

  • Chicken breasts with broccoli and mushrooms
  • Grounded turkey meat with a bowl of lettuce
  • Shrimps with cabbage and curry dressing (greek yogurt+mustard+curry)
  • Cesar salad (without the bacon part)
  • Tuna fish with chickpeas.

These are just a few of the many recipes I prepare for myself every day!

You can have easy meals for dinner, just try avoiding fast food, because of the way they are prepared.

Also, there’re many high protein – low carb recipes here on my blog, mainly easy to make and they fit in the weight loss plan perfectly.

8. Whey

Many people ask me:

When is the perfect timing to have a protein shake?

If you ask me, I’d say:

  • Right after your workout or/and
  • Before bed.

But that’s just me!

I prefer to have some extra protein when my workout is over.

Some people prefer to drink whey before their workout, or for breakfast.

That’s not wrong!

I just think that it works better when you finish your workout.

When To Eat, When To Workout

* Alcohol

If you want to honor yourself with a glass of alcohol, do it at the end of the day.

It is considered that alcohol affects the hormones that are related to digestion and appetite control.

It’s not a good choice to drink alcohol while you’re trying to lose weight and get healthy.

That’s because alcohol contains empty calories and loads of added sugars, so please try to skip it off your menu.

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