Best diet to lose fat and build muscle

5 Jul 2024 · 1 min

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1:01

In this concise video, fitness coach Eric Roberts outlines four practical nutrition strategies for individuals who lift weights and aim to lose fat while building muscle. First, he advises consuming carbohydrates 30–90 minutes before training to supply immediate muscle energy. Second, he recommends ingesting protein every 2–5 hours throughout the day to continuously stimulate muscle protein synthesis. Third, he suggests enhancing hydration by adding a pinch of salt to water, replenishing electrolytes lost during intense sessions. Finally, he clarifies that post‑workout protein shakes are optional; the priority is meeting the overall daily protein target. These tips together form an integrated approach to support simultaneous fat loss and muscle growth.

Chapters

If you're somebody who lifts weights and your goal is to lose fat and build muscle at the same time, then here are my 4 best nutrition tips. Number 1, you're going to want to eat before your workout and more specifically eat carbs 30 to 90 minutes before your workout because carbs give your muscles energy. Number 2, you should be eating protein every 2 to 5 hours because this is going to help boost something called your muscle protein synthesis. Which is just how your body actually builds muscle. Number 3, do not just drink regular water. Instead, you want to sprinkle a little bit of salt in it. Salt is one of your main electrolytes, and when you have hard workouts, you deplete your salt. So if you don't replenish it, you're not going to be able to push yourself as hard in your workouts. And number 4, you've probably heard before, but having a protein shake after your workout is actually not necessary. You can if you want to, but what's more important is making sure You hit your daily protein goal.