What I Eat Pre & Post Workout (Meal Ideas & Nutrition Science)

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    References ▹
    Tipton et al. (2006) Stimulation of net muscle protein synthesis by whey ingestion before and after workout
    Aragon & Schoenfeld (2013): “Nutrient timing revisited: is there a post-exercise anabolic window?”
    Moore et al. (2009): “Ingested protein dose response of muscle and albumin protein
    synthesis after resistance exercise in young men”
    Macnaughton et al. (2016): “The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein”
    Haff et al. (2000): “Carbohydrate Supplementation Attenuates Muscle Glycogen Loss During Acute Bouts of Resistance Exercise”
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    Just obtained my Ph.D. in pathology and cell biology with a research focus on the molecular mechanisms that drive ovarian cancer progression. Hope you stick around! xoxo

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    1. Stephanie Buttermore

      WHAT'S UP MT LOVES!!! Missed you guys! I hope you enjoy the meal ideas with a dose of science! 🤓 As always, let me know if you have any requests for topics you'd like me to cover in the comments! 👇 If you guys follow my IG (@stephanie_buttermore) or my food IG (@stephshollowleg) you saw I had a Cheat Day!! 🍕🍩So that will be my next video! Stay Tuned! xo 💕 *edit* I just boarded a plane so if I don’t get to your comment, that’s why. 🙏

      1. Abbey Abernathy

        Can you go over cellulite and also micro and macro nutrients and the difference

      2. Randi Wood

        Proper ways to cut and a full day of eating.

      3. Autumn Abood

        Stephanie Buttermore I live in Jacksonville also! Next time you do a Jax cheat day you should go to Sweet theory (get a huge ass cinnamon roll) and Sweets By Holly, best cupcakes EVER!!!!! Love your videos!!!

      4. Gabby Vera Cruz

        Stephanie Buttermore what’s your take on a keto diet?

      5. megachrist

        @Stephanie Buttermore Thank you so much Stephanie. Any advice or information on how to safely breath without risking the health would be very appreciated and could be a topic in one of your next videos to come. Have a great Sunday!

    2. Rosie Steel

      Love how informative this is❤️❤️

    3. Annika

      Why didn’t you add the calories for each of the meals??? So lazy

    4. nrgnz34

      Me: *sees Krebs cycle* Me: *throws computer out the window *

    5. Thomas Donahue

      Outstanding presentation, you seem like a genuinely nice person, but please keep it totally real you get paid for each member in your HUfast family, but I will watch some of your other videos, I was very impressed.

    6. Ivana Chapman

      Good ideas! You made me hungry. 😂

    7. John Vasquez

      For the breakfast sandwich do you think I can supplement the ham for sausage?

    8. S K

      Wonder if she’s going to delete these videos now as she basically admitted she had very disordered eating habits

      1. Nancy Gonzalez

        probably not. they still get watched and she still makes money from them.

    9. Abderrahman Ben

      Its not dietetic . Watch this vidéo To know whow.

    10. Lizzie

      What’s the calorie count?

    11. Nutriție Sportivă

      You can also go to www.wellness-coach.ro/en/post-workout-foods/

    12. Bee Kau

      Thank you for this 😍 I just thought I'd tell you that Jesus loves you so so much and wants you to come to Him. He's graciously given us the free gift of repentance and I hope that you receive Rhys gift that we could never earn on our own. Jesus is coming soon and he wants us to be saved. Sin is something that the world praised in modern day but that's just the devil trying to make you think that you just need to be a good person to go to heaven and know about God instead of knowing God. What we need to do to be saved and have everlasting life with Jesus is to believe with our whole heart and confess with our mouth that Jesus is Lord and repent and confess all your sins to Him, not a pastor or anyone else. Please don't gamble with your eternity, the devil is a liar. You don't know when you're gonna die. Today is the day of salvation. I love you , but most importantly, God loves you and wants you to see the truth. Read your Bible, be born again, be baptized in Jesus name ❤️

    13. Yuval Lemesh

      Great video! thx Stephanie!

    14. Carolina Palacios

      She looks so much happier now

    15. Toni Weis

      It is shocking to see how thin she actually was. No wonder she was so hungry

      1. Nancy Gonzalez

        yes she loos skeletal

    16. anna ivanov

      How many carbs do you eat a day when weight lifting?

    17. lostandafraid

      If you liked that much to eat, you should have become a cyclist. In that way you can eat a lot and still slim

    18. does it come in pink

      Rewatching this after your all in videos. Thank you for being brave. I hope this starts a ripple effect in the social media fitness industry

    19. creaty create

      guys anyone get how many hour does she eat after the postworkout

    20. Lightskinblack Renzo

      2:20 exactly lol

    21. Cara Stone

      I'm an endurance athlete and these meals are actually pretty similar to what I eat pre and post-long run AND pre and post-longer weight training session. I'm marathon training and doing my best to lose a bit of body fat while holding onto most of my lean muscle mass. I've found that upping my protein intake, in terms of food, along with a daily dose of BCAAs, is REALLY helping me do that!

    22. jarjarlove22

      the insert pic you put of your boyfriend when you said he's Canadian is so funny


      I like this

    24. LovelyMeli

      I can tell you have a sweet tooth 🥰

    25. Marie G8

      U have the best boyfriend

    26. Ashley.thomas12

      About how much water do you use?

    27. Calorie Count Recipes

      My trainer told me not to take fat in Pre workout meal. He said fat in Pre workout meal slow ur digestion. What’s ur opinion


      After post work out, is not take oat meal....

    29. Elvis Janku

      i have seen that you are interesed about the healthy of your body. My nutritionist told me to make body toxicity test. It is a simple blood mercury level test. The results was 86 toxicity body score. High mercury level that cause any type of disease and don't let my body to lose in weight. After this experience that have changed my life i have created this simple quiz to help anybody to test body toxicity score. If you are interested check your body toxicity score here : beemple.com/quiz

    30. Niamh Clarkson

      I found this really helpful thank you stephanie !

    31. Lyra P

      This is my friends fitness channel! His first video is his journey from 65kg to 75kg! ! Let him know what you think ! hufast.info/plan/vide/jq6mmbCLrZObZ5s

    32. Billy Kim

      You get an a for all your effort butt keep working on that buttt!

    33. Big Yam

      Lots a good research done into the video. Much appreciated

    34. Lola M.

      I can see why you are pigging out now... Those are actually yummy meals but just not enough if you’re a die hard physique athlete.

    35. Vikas Goud

      good 👍

    36. Navi Ifra

      Im so glad you show that you eat bread because everyone pretends that they don’t

    37. yusif gutso

      Hi why don't you go and be an actor you will be rock!!!

    38. Verbs describe us #culturacastildeviata #artgoeson

      today i completed 57 hours inside the gym and i eat steamed veggies too after the workouts :)

    39. Lauryn Barkley

      love this video!!! so helpful

    40. Sara

      You need a sammich.🥪

    41. Lazygirl

      Hi Stephanie. I’ve been watching your videos and think you promote some dangerous eating patterns. As an intelligent woman who has a lot of influence and reach it would be fantastic to see you promote eating habits that are realistic and healthy to your followers

    42. Kristina Bayer

      In the study of tipton et al. They used Phenylalanine concentration as the observable, which is very decieving, as it is mostly the branched, hydrophobic AAs that are used for muscle protein in your body.... perhaps the conc. post workout remains high because it is not preferentially taken up by the muscle system anyway... Also they show arterial aa conc., not muscular aa conc., as you stated. I think you just misspoke, but nonetheless, a major percentage of Phe in the blood is not taken up by the skelettal muscle.

    43. Anna LA

      I’ve worked out faster for so long because I work out at 6:30 am. Still, great information for those days when I work out in afternoon or evening. Your videos are great for content and they look great!

    44. Berta Mkrtchyan

      Please do more videos how you cook 😍😍😊😊 you are amazing ❤❤

    45. shoua thao

      Love your food ideas and detailed information. You are such an inspiration and most of all, I love that you're such a bad ass woman! ❤

    46. 内藤祐希

      Hello from Japan!! I like your video so much!! By the way I am really curious that DONT YOU GET TANK DURING A TRAINNIG? And I think you really don't eat as a kind of athlete...

    47. greg yance

      So you actually eat?

    48. Carl l

      Lmao @ the voice crack 4:22

    49. Sherry Flavour

      "When you train fasted I reccomend carbs PRE- and post-workout" What?

    50. Iran Sarabia

      The code doesn’t work anymore 😓

    51. Sophie Landry

      It’s funny, she has a bit of aCanadian accent. I wonder if it was always like that or it’s from her boyfriend. Like at 2:14 when she says “sandwich”, it sounds a bit like a Canadian pronunciation( Western Canada)

    52. RaesFitnessDiary

      Start a podcast 😫😫😫

    53. Catypena1984 Ympb1212

      Can you upload more recipes I really loved and those are tasty.

    54. Valerie Snow

      Do you think you can do a vid about nutritional "lunch meals//snacks" for full-time students ((like things i could bring to my classes or have in between my classes)) ?? .... Obsessed with your vids btw!! you literally guide me through my whole fitness journey

    55. Ailyn

      So well explained!...can you do one for endurance athletes? =)

    56. Rebecca Williams

      That post workout meal looked DELISH

    57. Ritchel Joe

      Your knowledge is more on point than Jeff Nippard's sorry Jeff I had to do it

    58. Jessica J

      Did you ever have any struggles with your relationship with food?

    59. Amal Alshuwaikh

      If i am trying to lose weight, cut my fat percentage do i need to eat carbs and how much carbs do i need? Can anyone give me any advice

    60. Cendi Gómez

      I made the wrap for my husband today, and he loved it 😘

    61. 20nineandfine

      You look malnourished and unhealthy. Please make sure you're eating enough!

      1. Black Coffee

        You're an idiot, probably a fatty. She looks great.

    62. Sassouu Sasoo

      Smart Gurl but too skinny !!😳😳👀👀

      1. Black Coffee

        You're probably fat.

    63. Roxanna Hambright

      Thank you for these videos, they are very helpful and I am leaning so much form you, you are a really good teacher, and good at breaking things down and explaining them well. PLEASE make more of these video's showing more post and pre-work out meals that you ear and also what you eat in a day videos. THANKS! This will keep me coming back

    64. erica dickard

      Your hair looks so good

    65. Jennifer Huynh

      That’s crazy because I was just doing research on the research article that you were talking about 😵

    66. Etana Volpe

      Hey! I just wanted to know how do you figure out your macros for a day?

    67. Benjamat Chairop

      I can workout while on fasting state?

    68. Michele A

      Hi Stephanie! What are your thoughts on the Ketogenic Diet?

    69. Philip

      That editor knows how to make people focus on contents. He is skilled.

    70. Safija Begic


    71. Cameron Boswell

      lol in a calorie deficit i eat pretty much half of my calories during my workout so im not thinking about food

    72. Rhjean Espero

      I don't usually eat before a workout as I don't feel too hungry in the morning. Is that ok?

    73. Louisa Keddell

      Yes this is brilliant! Thank you 🙏

    74. Shaelynn Marie

      I LOVED this video!! I've always been confused about how to determine what I might need but from your information on here I at least have a basis that I can tweak to my personal level. My hardest part about everything is not knowing where to start and this video helped me get rid of that in the health and fitness aspect.

    75. Evelina Millio

      Your body is starving! No wonder on your cheat days you go crazy! Eat more carbs

    76. Melanie

      So helpful!!! I love learning from you 🥰 you’re so knowledgeable and it shows ☺️

    77. WW Redgrl15

      It's like you have to go to school for all this information

    78. Clorissa Rene

      Well this started off by making me feel good. I fast and have been breaking it with oats, protein peanutbutter, and maybe some strawberries before my workout everyday. Didn't know how good of a choice that was, I just like it.

    79. Annie Sierra

      I love your videos because of all the information!!! Any other HUfastr would have just put down the macros and that’s it, I didn’t understand your videos when I first subscribed but after taking bio, I understand all the science your laying down!!!! I know total geeky moment but wow keep it up! 🤓

    80. Dawn Knickerbocker

      Hi! I'm wondering how you would do glute abduction without a machine? My gym doesn't have one but I want the results from that movement. Ideas?

      1. Pam Cotton

        Use Resistantbands - you can sit on a bench and do the same movement :)

    81. Heather G

      Could you do vegan meal ideas? Thanks.

    82. Jaz Choreo

      Hello, lovely inspiration, Stephanie! I love your work! I'm interested if you could do a Scientific aproach of a food-pisode (food episode) for those who do a lot of cardio/HIIT sessions. (It's part of my job). Think i HIT a plateau weight because my body is stressed and I do not fuel it properly (I pay attention to macros but maybe you can give us other insides). This plateau happened after a 7 month Keto diet. Now I eat normal but I struggle with carbs, I can't see them as before even if I had results in the past while eating carbs too. I did weight training in the past month when I didn't had so much cardio to do, ofc I see some changes, but Im curious about your point of view & ideas about how we should protect our muscle & get lean(er). Wanted to try Reverse Diet, but i figured I cant cut off my classes :)) Maybe you suggest some supplements?! Im a fan of natural way even if it takes time! Im patient! Thank you very much, friend!

    83. lng4everg1

      You’re a bad ass! Love your content

    84. Kalafri

      3:06 Jeff got the rich boy AirPods in

    85. Hope Heaven

      Sveati ka

    86. G LC

      Yes, up to 40% of glycogen depletion after long, hard, intense workout. But that's before lactate shuttling. Unless you're on a VLCD, you can easily replenish intra-muscular glycogen reserves with 0.5g of carbs/lb bw/day www.ncbi.nlm.nih.gov/pubmed/3523107

    87. alicia charles

      Can you please do a workout split video

    88. Miriam Balboni

      0:20 my boyfriend is Canadian 😂😂😂😂😂😂😂😂 soooo funny!!!

    89. Masha

      Hi Stephanie! I love ur videos! They are always so fun! A couple months ago I was sick with mono. After I got better, I wanted to get back in shape so I started a 90 day workout program. After the first 2 months, I was seeing real change in my body and attitude. Being 14, my mother doesn’t allow any dieting, but I eat healthy foods and was never overweight. However, in the last couple weeks, I have been really bloated and my weight has got up 3 pounds! I haven’t changed anything, but why is this happening? Can you please help me?

    90. Louise LovesLace

      You’re the best and omg I need all that food 😍

    91. Nicole S

      Stephanie you are Sooo Gorgeous and Peace love you 🙏✌💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟💟

    92. JH M

      hello sexy 😊😍💓👍💪

    93. phatty Quiroz

      So for fat loss should I still wait until fats towards the end of day......

    94. Jackie Trieu

      Love your videos Steph!! But I might have to unsubscribe for a while because I find your latest videos a bit triggering .. with your cut and how much thinner you look now :( I hope in a few months time with your bulk your videos will help me in a better way :)

    95. 찌의 SNPE

      Hey Steph! I struggle A LOT with binging (it's way worse than you think) and even though you're not binging, you can eat a lot haha. do you have any tips on how to bounce back to healthy eating after your 10k challenges? also, i've DMed you on Instagram so i'd really appreciate it if you can check my message! :) (jieun210 is my user ID)

    96. Marissa Garza

      Can you do a updated supplement video !

    97. Haley S

      Peanut butter ON your egg sandwich though 👌🏽👌🏽

    98. roman meier

      and some broccoli.. cause u know... health 😂👌

    99. Stacey

      Love your content! I am trying to lose weight and incorporate weights at the same time. It would be awesome if you made some content for us not so lean gals :) what to eat, how much cardio, weight training, etc....

    100. Swayze

      PLEASE PEASE PLEASE do a Thai food cooking video! You made Jeff chicken curry in 1 video and it looked SO good, I got JEALOUS lol