Best Nutrition to Maximize Fat Metabolism, Energy and Muscle Building before and after a Gym Session

What nutrition is best to maximize fat burning, maximize energy and maximize muscle building during a workout?

Below works best in my experience - you must be careful when each is taken for instance if you take Omega 3 before gym, it reduces your energy during workout so should be avoided.

Before gym:

Fast for 12 hours before heading to gym to maximize fat metabolism. For instance, if going to gym at 6am, last meal should have been taken at 6pm.

To boost energy during workout and increase fat metabolism, take below 30m before:

  1. Creatine powder - enhances strength
  2. B-complex tablet - boosts energy
  3. Vitamin C tablet (alternatively kiwi or lemon, etc)
  4. L-cartinine capsule - increases fat metabolism
  5. Chia seeds - soak in water an hour before or the night before - energy release
  6. Green tea
  7. Cinnamon (optional addition)
  8. C8 MCT Oil (1 tsp, energy boosting by breaking down fat cells)
  9. Korean Ginseng - boosts energy and focus
  10. Collagen powder - joint support
During gym (around 1.5 hours):
  1. One litre of water

After gym breakfast (protein + carbs):

  • Supplements:
    • Eye tablet (lutein, etc)
    • Omega 3 supplement (anti-inflamatory, good after workout)
    • Vitamin D3 supplement

  • Protein
    • Whey or collagen protein - muscle recovery
    • Eggs, lentils, greek yoghurt, oat
    • Walnuts, almonds
  • Fruits and complex carbs
    • Blueberries
    • Apple
    • Boiled sweet potato
    • Avocado
    • Oats
    • ...

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