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The Pre and Post Workout Meal Myth – DO'S and DON'TS – Dr.Berg - YouTube
Channel: Dr. Eric Berg DC
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hey guys dr. Berg here in this video
we're going to talk about the pre and
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post-workout meal myth that's right you
heard me right it's a myth now I know so
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many people have told you you need to
eat before the workout or after to
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basically replace your glycogen Reserve
or build more muscle mass so let's talk
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about each one in depth
number one what is the glycogen reserve
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you have a certain storage of sugar in
your muscle so glycogen is the storage
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of sugar it's in the liver it's also in
your muscles okay it's not a lot if you
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were to work out it's going to be tapped
out in about a half hour okay and then
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after that you're going to be burning
fat so why in the heck would you ever
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want to eat anything sweet before during
and after a workout right that doesn't
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make sense because if the goal is to
burn fat then we have to burn off the
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sugar before we get to the fat because
that's how the body works so everything
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after half hour is all sugar then after
that is fat-burning okay so the other
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thing is that if you were going to eat
high concentrated protein like whey
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protein the more concentrated that
protein is the more it will also trigger
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insulin so a whole egg with fat has much
less response for insulin than
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concentrated protein whey protein powder
okay so every time you consume more
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concentrated protein you're stimulating
insulin what does insulin do it stops
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fat-burning completely so every time
you're doing the protein you're actually
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raising insulin in fact every time you
eat you stimulate insulin so why would
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you ever want to eat around your workout
see the whole goal is to use exercise to
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stimulate metabolism to then tap into
the fat reserves that you have and make
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your own fat the meal that you're eating
not the dietary meal so I recommend not
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eating anything before during and after
a meal now the other point is you need
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to eat protein to build muscle mass now
muscle mass that what you ate right
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before the workout or after
it's going to take at least 24 hours to
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be digested go through your liver and
end up in your muscles okay sometimes
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longer so if you have this idea that
that protein shake is really going to
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your muscles it's not it's being
digested and it takes a long time for
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that to go into the muscles so you
really don't need protein around your
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workout to build muscle mass it's the
meal that you ate yesterday that's going
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into the muscles not during or after the
workout all right and also if your liver
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is overloaded with too much protein you
won't end up in your muscles so our
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bodies do really good with with the
muscle building if that liver is healthy
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if you don't overload it and you have
all the trace minerals that help with
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the with the building of the muscle so
what we want to do is we want to avoid
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insulin because insulin nullifies growth
hormone so take a look at this when you
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exercise you induce a stress event that
breaks down your muscles it burns up
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sugar in the muscles and then you're
going to eventually stop and then your
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body is going to recover during the
recovery process is where your digestion
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is occurring where your body is building
back up where it's using fat so if you
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eat during this process you are going to
slow down your benefits of weight loss
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and muscle building and there's some
exceptions I'll get to that so the point
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is that the benefits of exercise
actually occur 24 to 48 hours after you
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workout in the deep sleep so a much
better strategy would be to focus on
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getting a better sleep and not eating
anything before during and after a
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workout okay now the exception is if
you're an athlete the exception is if
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you workout twice a day and you're a
huge body builder the exception is if
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you're doing marathon or long-distance
running the exception is that let's say
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you you're a diabetic and you're having
massive blood sugar fluctuations okay
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I'm talking about the average person
who's trying to lose weight okay
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so in summary we we want to stimulate
growth hormone growth hormone is the
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main fat burning hormone that's
activated by exercise when you eat any
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food for that matter especially high
concentrated protein or sugar you're
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going to in spike insulin insulin will
then block growth hormone it's a
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dominating hormone and you'll notify
growth hormone so therefore you don't
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get the effects the muscle building you
don't get the facts of lean body mass
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okay it doesn't burn fat so growth
hormone is triggered by exercise sleep
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and hypoglycemia so we want to exercise
to tap out our sugar reserves creating a
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lower hypo effect of our sugar
hypoglycemia a fact not a bad
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hypoglycemic but just a lower blood
sugar to keep this growth from when
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active so we can really benefit from
that workout ok so I hope this tip helps
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and I just want you to get the truth
about this topic right here so go ahead
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apply this and I will see your comments
below
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