Eat THIS before your workouts

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. Jon is the author of the Seven Minute Muscle Workout]

*** Short-cut Link:
*** My Favorite Foods Dietplan <== click here

What to eat before exercise

One of the most common questions I get asked is:

“What should I eat before my workouts if I want to get rid of bodyfat?”

The answer?


I’ve been saying this for almost a decade now… and research is catching up with the idea.

It’s nice to be right. : )

Several studies now confirm that exercising while your body is low on food may be a good way to trim excess fat.

European researchers found that cyclists who trained without eating burned significantly more fat than their counterparts who ate. Now, this is important: Cycling requires a LOT of energy. Far more energy than you need to get rid of bodyfat.

Working out with weights and doing moderate to intense (but short) cardio will take care of 99% of your needs when it comes to fatburning.

But with weights, and espeically with the cyclists that were tested, performance may be an issue.

In fact the members of the group of cyclists that didn’t eat performed worse on the intensive training. Still, they burned a higher proportion of fat to carbohydrates than the group that ate. (Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine.)

Why? Simple. Your body’s blood sugar is lowest in the morning prior to eating. When you train, moderately or with intensity, most of your fuel comes from your bodyfat and NOT ingested carbs. Isn’t that cool?

Which would you rather burn… bodyfat or carbs?

Yeah, me too. : )

About performance: I have found that my performance only suffers slightly when fasting and training for the first few weeks. After that my performance increases. The body starts to burn its own bodfyat far more efficiently so I find I have PLENTY of energy.

This was not a lone study on fasting and training. In a 2008 study, Hespel and colleagues tested the effects on men who did endurance training without eating versus those who ate. In the athletes who hadn’t eaten, the researchers found a spike in the amount of proteins needed to process fat, meaning their bodies had been primed through fasting to get rid of more bodyfat.

So, now you know the answer to the old question: “What should I eat before training?”

Nothing… or as little as possible.

In my next email I’ll tell you what to eat AFTER your workouts to REALLY jack your fatburning through the roof…

… and no, it’s not “nothing”. It’s something special. ; )

P.S. If you want the best diet possible to turn your body into a fat-burning machine along with my personal workout plan for fasting cardio… and a plan that works in your favorite foods too … then look no further than this:

My Favorite Foods Dietplan <== click here


  1. For my morning cardio, I usually hop out of bed, drink a creatine supplement and get to working out. Immediately after I’ll have a protein shake followed by a light breakfast after I shower.

    I try to have a protein shake about 30 minutes before I do weights in the evening.

    I agree that less solid food is probably better before any kind of high intensity cardio. I can’t push as hard with something heavy on my stomach.

  2. Currently, I train twice a day, morning and evening. I have a pre workout shake before my am workouts (about 90 minutes) and one immediately following my workout. Then a breakfast meal about 45 minutes after that.

    that’s what I do CURRENTLY.

    at different times, I train on an empty stomach, in a fasted state.

    It depends on my goals.

    I find that I train much harder with food, and get leaner without food. They both have their place. It depends on your goals

  3. Hey man, been reading this blog as I’ve started exercising to lose weight, it’s really inspirational.

    I’m just wondering how you reduced the appearance of your stretchmarks? You mentioned it in your ‘How I lost 300 pounds’ section and I can’t find your solution? I’ve got a few of them and I’m worried that once I get myself ripped I’ll not have the confidence to show anyone because of them.

  4. Great advice regarding training on empty versus training after eating something for achieving different results. Currently I am trying to build mass and I have a protein shake about 30 minutes before gym and another one immediately after. I have been doing some reading on the consumption of amino acid stacks and testosterone supplements and I was wondering if you have taken any and what were your expectations and experiences.

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