Workout Meals

The Pre & Post Workout Meal Myth – MUST WATCH!

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Dr. Berg discusses the myth behind pre and post workout an exercise meals. You do not have to consume anything during this time. People think they need to replace their depleted glycogen reserve. The problem is doing this will then prevent fat burning. The purpose of exercise for most is to burn more fat and eating triggers insulin which prevents fat burning.

Dr. Eric Berg DC Bio:
Dr. Berg, 50 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.












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Disclaimer: Dr. Berg does not diagnose, treat or prevent any medical conditions; instead he helps people create their health to avoid health problems. He works with their physicians, which regular their medication.

This video is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this video or site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider. The Health & Wellness and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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  1. Hi,
    Thank you so much for all this information.
    I am now one month in on the keto diet and things are fine.
    I strength train 5 days a week and would just like to no will a amino/bcaa post workout drink (no carb) blunt fat burning?

  2. Can you cite some research? specifically research regarding insulins effect on growth hormones. All research I have seen says that insulin can actually have a postive effect on growth hormone. That is one reason body builders practice insuline spiking.

  3. Forgive my ignorance. I being told to replace the sugar in my body after a work out with simple sugar like dextrose or maltodextrin after training. (2 grams pero kilogram of body weight). Is that wrong?

  4. Almost every single study shows that protein supplementation pre/post weight training workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. So if your goal is to build muscle mass (grow muscles), then DO consume protein around your workout, preferably in a fast digestive form like whey protein. You should also consume some glucose with it to raise insulin which is required for protein synthesis. If you are an "average" fat person simply trying to lose fat, then likely what Eric Berg suggests is better for you, but for everyone else protein supplementation around your weight training workout gives better results. Sources:

  5. Really good video. As always, thank you for such an amazing information! Dr. Berg, I have been in Ketosis for almost 2 months. Is it normal that after my workout my glucose level goes from 66 to 79? sometimes even more… from 70 to 91???? Please see answer me. Am I doing something wrong at the gym?

  6. So Dr. Berg.. When should I eat? Everyone is going to exercise at some point during the day and eventually get hungry and want to eat something. So if you are saying not to eat before, during, or after a workout.. When should I have that first meal?

    Thank you

  7. So if someone is trying to gain muscle, having whey isolate b4 and after will not be productive? What about protein synthesis? Doesnt having more muscle equal better metabolism and fat burning?

  8. So dr. Berg you mean to tell me that i should´nt eat anything before a workout? I totally disagree because after eating breakfast at around 8 I will not eat until around 11 or 12 in the afternoon because i´m in school. After 12 noon i have to work out and if i hadn´t eating anything prior to my workout i might as well just stay home because there´s no way i´m going to able to finish my workpout. I´m speaking out of experience, i´ve tried it 3 times but to no avail.

  9. So fat burning occurs during deep sleep, but what happens when you eat a high fat meal an hour or two before bedtime? Will HGH not be stimulated during deep sleep because of the meal?

  10. Dr berg ,
    Thank you for the most informative health vidoes on the net . Absolutely rocking it .
    In regards to excercising( gaining muscle mass , getting lean , looking good .
    There is a lot of misguided info in this industry.

  11. @Dr.Brag is it possible to restock liver glycogen stores without having an insulin spike? i also read an article by muscle tech explaining that Honey restocks liver glycogen stores as well as a half of cup of orange juice.. is this true?

  12. could you explain the 45 min. window to replenish glycogen stores post workout that everyone speaks about in the bodybuilding community. is this a myth? your help will be greatly appreciated.. thanks!

  13. So, @Dr.Brag when is the right time to consume a protein shake? is it best to consume it as soon as i wake up? or is it best to just leave out the protein powder completely? because Gnc claims that their protein powder is hydrolyzed" meaning very small particles that the muscles and liver absorb very rapidly. is this a myth too?

  14. From what I understand, during workout the body use either sugar OR fat for energy.

    1) During aerobic exercise (lower-moderate intensity), the body use FAT.
    2) During anaerobic (high intensity) the body use carbohydrates (SUGAR) for energy.

    Post-exercise, if you did high-intensity workout,the body will burn more calories by using FAT. This is for rebuilding and recovering the muscle .

    If one is going to start a high-intensity workout (e.g. HIIT, Tabata), one might want to get some energy in the form of sugar to be able to keep the high intensity during the workout. I don't know how much I use during a grueling HIIT of 20 minutes, whether it is 10 or 100 grams, but it does make sense to fill those energy reserves up.

    How much of this true?

    Thank you.

  15. So I lift weights 4 days a week (not a body builder but do lift to build muscle) – once a day each of those days – so I'm watching this video and thinking okay – don't eat before and after a workout like I've always been told and I've always done – but then 2/3 of the way into the video you say unless you are a body builder, athlete, etc. So does someone like myself who lifts a couple days a week still fall into that group who doesn't need to eat before and after working out (lifting) or should I eat before and after?

  16. Dear Eric
    I loved your video, but you didn't mention when can we eat after workout, please make a video about it, and also if you can please talk about BCAA, Glutamine and Creatine

  17. Could you please explain the role of IGF (Insulin Growth Factor)? I have always heard that the only time you DO want a blood sugar spike is shortly after a heavy muscle-building workout, to in turn cause a spike in IGF.

  18. Can you please do a video on how to lose weight as an athlete. I ride close to 100 miles a week, but struggle with not being able to lose weight and not have it affect my performance. I would think Cortisol would be my problem. We ride intense, 16-18mph sometimes for 40 miles at a time with a club. I am 56, so I really struggle with nutrition and doing this intense type of sport. Thanks! I am doing my apple cider vinegar, turmeric, lemon every morning and I also utilize BCAA's.

  19. Dr Berg, I am a dance Choreographer and a weight lifter. I weight 175Ibs with a height of 5'6ft. I feel that my body fat percentage is around 18% / 19% no ads visible at all. I do consume Whey Concentrate Grass Fed protein which contains the fat and pure forms of bcaas. I want to reduce the visceral fat across my core and mainly the rectus abdominus. what way can I literally burn leftover fat or overall fat instantly? I've had an obesity history before as well. I just can't seem to burn my waste fat at all even working out 5 to 6 days a week like an athlete, heavy and loaded, yet I cannot develop lower abs etc. It feels like I'm skinny fat or just maybe stressor are high.

  20. I always workout early in the morning with only a coffee in me. I believe this is the best time to workout and it's not that hard as many people think. My first meal is the lunch after that. It DOES work for losing weight by burning fat.

  21. So I work out first thing in the morning, other than a banana, I workout fasted. But I do have a small snack before bed (little oatmeal and cottage cheese).. fat loss not the goal. I'm in a Lean muscle Building phase. Is this a good idea? Or in the end, does it really matter?

  22. Doc, Say my last meal/dinner in 5 am then fast 24 hour, If I exercise at 7 or 8 pm before fasting 24 hour. Maybe after exercise, the Glycogen is depleted early, so I hope to burn fat
    immediately compare to wait 10 hours waiting Glycogen depletion thru fasting during sleeping. Is it OK to exercise before my 24 hour fast? If OK, what kinds of exercise before 24 hour fast is best? Strength, interval, or Steady aerobic Cardio? Thanks

  23. Ok I think i figured out your point and my answer and it's something like this" since the muscle building process happen 24 to 48 hours after the workout we can wait to spike that insulin by not eating right after the workout allowing our body to tap and use our own fat as energy in the meantime"…that makes sense and reminds me of intermitent fasting which I have gotten amazing results from.

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