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The Perfect Post-Workout Food For Fat Loss

Today’s post is in response to a reader question. See below for how to have your questions answered in an upcoming article.

“I am a regular visitor of your site and find your posts incredible. It would be really great if you could give me some guidance on post work out meals. I am 25 yrs old. My height is 5 ft 5 inches and I weigh 67 kg. I wish to lose fat and have a lean body. I generally do weight training and some cardio, and I work out in the evenings. Will be glad to hear it from you. Thanks.”

Toto

Hi Toto. Thanks so much for your feedback on the blog! You’ve asked what is probably one of the most common questions I hear, both from clients in the gym and from readers. Here’s the first thing you need to know when it comes to post-workout food and fat loss –

It is absolutely crucial that you eat something within a maximum of an hour after training. 30 minutes would be better. The reasons for this are many, but the long and short of it is that leaving post-workout fuel too long will result in very poor muscle repair and increased fat storage. You won’t feel too good, either.

That being said, it’s not a matter of just grabbing whatever takes your fancy or is most convenient on the way home/back to the office. The manner in which you re-fuel yourself post-exercise can play a huge part in your overall ability to detoxify cortisol (the fat-storing stress hormone, which is released through exercise) and manage insulin and therefore existing body fat. Here’s what I suggest –

1. Protein

My personal opinion is that every meal should contain animal protein. Regardless of whether or not you’re looking to burn fat. But let’s say that you’re only eating protein for 2 or 3 of your meals. Whatever you do, make sure your post-workout meal includes some! This is the best time to have some organic grass-fed whey protein (Aussie readers contact me for my preferred Aus brand, as unfortunately Poliquin Whey can’t be shipped to Australia due to customs regulations). I don’t recommend drinking whey protein except after training, as it is a high-insulin protein. The good news is that a serve of even the best whey still saves you some $$$ as compared to buying your typical take-out ‘healthy’ lunch, and a shake leaves the stomach quite quickly which is why it is of great benefit after exercise. Toto, you weigh 67kg, which is roughly 147 pounds. Coach Poliquin (creator of the BioSignature method, and my ultimate nutritional guru) recommends 1 gram of protein for every 5 pounds body weight, so you’d need 30 grams of whey. If you were to eat solid food instead, this would equate to about 150 grams of meat.

2. Carbs

No. Not if you’re wanting to lose weight. Green vegetables, berries, raw nuts and seeds are all excellent sources of carbohydrate for fat loss, but not post-workout. Save them for your next solid meal.

3. Glycine

Glycine is an absolutely crucial post-workout supplement. It’s suggested that you start with just 2 grams in your shake, 3 the next time, and so on, up to a maximum of 20 grams. According to the coach, this helps your body lower cortisol faster, which will in turn ensure that you don’t store extra body fat. The build-up is in order to assist your liver with detoxification rather than overload it.

4. Glutamine

Of all the amino acids, glutamine is for sure one of the most important to weight loss. After training, glutamine helps balance your hormonal profile without elevating insulin, and that’s definitely a good thing. Glutamine is particularly useful for curbing sweet cravings, and is known for it’s benefits to the digestive and immune systems as well as muscle repair. Typically a 200-pound person should take 10grams as a minimum in their post-workout shake (remember that if you do choose not to use a shake, you can still take glutamine and glycine in water), and may choose to take further doses throughout the day if boosting lean muscle mass is a priority. Personally I use 5-10 grams with a meal, 3 times each day.

One other thing I’d like to mention. Training at night is not ideal. This is because exercise elevates cortisol, and can therefore disrupt your sleep patterns. It’s far more advantageous to your health, your energy, and your weight, to train when your body is naturally releasing cortisol in preparation for the day. If evening workouts are your only option it becomes all the more important to use the right nutrients to drop cortisol immediately after training.

Toto, I hope you’ve found this useful and thanks again for allowing me to use your question in a  post!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/