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Question:

Should I eat something before I work out—like an energy bar?

Answer:

This depends on what your goal is. Now, if your only concern is athletic performance, you should consume carbohydrates—like an energy bar or a sports drink—before, during, and after your physical activity. However, if your goal is to lose fat and gain muscle, I do not recommend eating before your workout. This is a mistake many people make. You see, if you supply your body with carbohydrates to use as fuel while you’re exercising, you will slow down fat loss. That’s why we recommend, for maximum fat-burning effects, you exercise on an empty stomach.

Question:

I have heard that it is best to consume 5-6 meals a day. Why is that?

Answer:

The answer is you should eat more often than you do already now. To transform your body, to look better, feel better, and improve your health, you must develop the pattern of feeding your body frequently throughout the day. You should not go more than a few hours (while you are awake) without eating. There are many reasons for this. One is that eating often helps you keep your body’s “food alarm” in check. This helps you convince your body and mind there is not a famine around the corner. Also, studies show eating often helps accelerate the metabolism, so you burn more calories. And when you do eat 5-6 nutritious, smaller meals a day, the food is more efficiently absorbed and processed by your body than the normal American diet of “three square” meals a day. In fact, when you eat every few hours, you will have more energy, less hunger pains and cravings. Above all, you will be creating a “metabolic environment” which supports fat loss and muscle gains, allowing you to transform your physique in record time.

Qusetion:

I heard about this fat-loss technique of not eating after 6:00 p.m, but it seems like you'd be starving muscles of necessary nutrients like protein. Any advice?

Answer:

Your body does need amino acids at night; in fact, if you're trying to gain muscle or even maintain muscle mass during caloric restriction, you need to eat protein every few hours throughout the day. It's probably not a good idea to go so long without eating. Even if you get up early in the morning and eat, you will still end up spending more than half of your day fasting, which is too much. If you adhere to this practice, your blood amino-acid levels will crash, which paralyzes protein synthesis and increases protein breakdown. A better idea would be to cut back on your carbohydrate intake, but still eat protein after 6:00 p.m., especially if you are trying to get lean. Insulin is more "active" early in the day than it is in the evening. Insulin sensitivity is lowest at night, so if you eat a lot of carbohydrates in the evening, there is a greater chance those carbs will end up being stored as fat.