Nutrition Plan For Fat Loss And Muscle Gain

25 Jan 2025 · 1 min

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1:08

In this concise instructional video, fitness coach Eric Roberts outlines four practical nutrition strategies for weightlifters aiming to lose fat while building muscle. He advises consuming carbohydrates 30–90 minutes before training to fuel muscles, ingesting protein every 2–5 hours to maximize muscle protein synthesis, adding a pinch of salt to water to replenish electrolytes lost during intense sessions, and clarifying that post‑workout protein shakes are optional if daily protein targets are already met. Roberts concludes by directing viewers to a link in his bio for personalized protein and calorie recommendations.

Chapters

If you're somebody who lifts weights and your goal is to lose fat and build muscle at the same time, here are my 4 best nutrition tips. Number 1, you're going to want to eat carbs 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 because 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 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 your daily protein goal. And if you need to know what your daily protein and calorie goals should be, just click this link in my bio right here.