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Pre and Post Workout Nutrition, Hydration & Tracking Accuracy (WAG Q&A Ep. 3)

Welcome back guys!
This week we’re going to dive right into one of the questions I get asked all the
time – “How important is my pre and post workout nutrition?” Your pre and post workout nutrition definitely can give you an edge in the gym. It can help you
perform a little bit better in your training, it can help give you an extra
boost in competition, and can help you manage your weight in terms of your
weight classes. However I do want to make one important note, that regardless of
your pre and post workout nutrition, if you’re not already eating a well-balanced diet that consists mostly of whole, nutrient-dense foods, a variety
of protein sources, preferably grass-fed or locally sourced
and healthy fats, then that’s where you want to start. Because that’s where
you’re gonna get the biggest bang for your buck in terms of increased
performance in the gym and in competition. One of the questions I get asked all the time is “Is it important to stay hydrated?” Hydration is super important!
But let’s put the science aside for a second and talk about the
fact that the majority of your body is made up of water and think about your
personal experiences… when you’re well hydrated… are you feeling better than
those days where you’re sweating all day long, you haven’t had a drink of water,
you can feel your muscles ache differently, your urine is more yellow
to brown color, your performance in the gym is suffering. We all know that
staying well hydrated is going to be making you feel much better and function
a lot better. Some of the benefits of hydration it can cleanse you from the
inside and out, it’s great for your skin, it can help curb hunger and it can help
shuttle water-soluble nutrients in your body and keep you healthy. Tracking your food or being accountable for your nutrition or however you want to call it,
it’s going to be on a sliding scale, so at one end of the scale you’re going to
weigh and measure absolutely every single thing you eat, you’re going to
track it using some type of tracking app, or writing it down on a piece of paper.
And then the other end of the scale is going to be just not tracking anything
at all. And then a little bit in from there as maybe you’re using your hands
to estimate your food size portions or you’re going to just eyeball it and just
guess what it is that you’re eating. Can you make progress anywhere in between? It really does depend on the individual, which is going to be an answer to most
questions in nutrition but I will tell you that the most quickest, most optimal
progress is going to be closer to this side of the scale. If you’re focusing on
weight loss, body composition changes and performance in the gym. That doesn’t mean that’s going to be the most optimal or the best type of progress in terms of
your lifestyle or how you deal psychologically with being that precise
with your food intake. So you’re gonna have to find what works for you.
Can you still make progress if you’re just estimating and tracking loosely? Of course! Some
progress is better than no progress at all. So you just got to work with
yourself and figure out what your goals are and how much flexibility or
precision you’re gonna have on your nutrition, based on your goals.
So let me give you a couple examples One goal that might allow you to have more flexibility and a little bit less nutrition is just I want to lose 20 pounds over the next
year. That’s a lot of time to lose 20 pounds so you’re probably going to be
able to eat out at restaurants a little more frequently, be a little bit more
lenient, but you still want to maintain some level of accountability in your
nutrition, versus I need to make weight for a weightlifting meet four weeks from
now. That type of a goal is going to take a lot more precision and a lot less
flexibility. You’re gonna have to have a lot more control over the food that
you’re putting into your body, sodium levels, you’re not going to be able to
eat out at restaurants as much and social events like drinking and weddings
with lots of cake and things you can go but indulging in food is just not
going to be an option in those cases. So think about your goals, think about how much flexibility and precision it’s going to require to achieve them in the
timeframe that you’re looking for. So that’s all that I have for you this week.
I really want to hear more questions from you guys in the comments, but keep
in mind nutrition is a really individual subject – so if you’re gonna ask a
question that’s really specific to you like “What should my macros be? I am X weight, X age, X body composition…” those are not necessarily the questions that I can
answer for you. Keep them to things that I can help a large group of people. But
if you do have questions that are very specific to you this is why we created
Working Against Gravity! Sign up for the program, you get a coach that works with
you one-on-one to create a personalized nutrition program, you get unlimited
access to ask as many questions as you could possibly figure out to ask. So sign
up at WorkingAgainstGravity.com and you can meet me back here next Monday where we’re going to be preparing for the Super Bowl.

Randall Smitham



  1. Acc A Posted on January 22, 2018 at 10:21 am

    Great video! 1 question:
    If you are a female (sport weightlifting) and have 30% bf can you have protein be less than your bw in pounds? Like 0.8-0.9 without loss of performance?
    Thank you!!

  2. Late Bloomer Posted on January 23, 2018 at 2:58 am

    Hi Adee! Thanks for doing this. I’m not a wag member yet but i started counting my macros thanks to you guys and what i saw with some elite crossfit athletes. I love it. I’m learning a lot and i’ve been researching and heard that to loose fat you got to eat less carbs, around 33% for each macro nutrient in general. I need to loose fat because i want to be competitive in crossfit, so far i’ve lost over 20 pounds, and i’m wondering , ¿do fruits have the same impact as eating rice for example on fat loss? ¿ does your body take simple carbs the same way it does complex carbs when it comes to fat loss? I eat a little bit of fruit with my bfast but lately i’ve been craving berries with a little almond butter after my second intense workout, is this ok to fit my goals? Thank you so much for taking the time to answer. Much love to team WAG

  3. Heather Madden Posted on January 28, 2018 at 7:05 am

    Thank you Adee. Can you please provide some general commentary on rest day nutrition?

    Specifically for Athletes on a meal plan and doing a lean gain? How should we adjust for the loss of calories at pre/post workout.

    I love your BStrength podcast on lean muscle growth. ⭐️