1. Amanda

    I loved a lot about this article, but you lost me at the suggestion of eating a pop-tart or ice cream sandwich, post-workout. I thought you were promoting clean eating? Those 2 items mentioned are so full of processed junk and fat that I would never touch pre or post-workout, or anytime, for that matter. That statement just doesn’t seem to align with anything healthy or goal-achieving.

    1. McKenzie Pinckney

      That’s a great question and your concern is valid. The reason Lindsey suggests this, as crazy as it seems, is the fast-acting sugars replenish glycogen in your muscles that you lose as a consequence of training and you need to replenish the muscle glycogen that you burned during your workout, otherwise you’ll never gain any muscle mass. As you train, your main fuel source is muscle glycogen. Glycogen is the storage form of glucose. Glucose generates ATP, which transports chemical energy through your bloodstream and is crucial for muscle contractions. Research confirms that the best way to replenish muscle glycogen stores after workouts is to consume high-glycemic (fast-digesting) carbs, or sugar as soon as possible. Now, you don’t need to have the exact snacks Lindsey recommends, but you want to have something fast-acting. Does this make sense?

        1. Devin Olsen

          Thanks for asking Maria! None of these products are not inherently harmful to otherwise healthy adults, but we suggest asking your doctor for answers to medical concerns or questions 🙂

  2. Melissa

    Hi,im wanting to know how and what time should I take my products,I ordered ,all supplements (,the night-time probiotic,vitamin D,CLA and the fat burner) the protein shake,pre-work out,the BCAA,but not sure when to take everything,I get up at 9:00 am do my housework,dont hit the gym until 4:00pm I workout until 5:15pm and then at 5:30 on Monday ,Tuesday and Thursday after I workout I join the water aerobics class at 5:30-6:30,but on Wedneday and Friday I only do the gym,Saturday and Sunday I don’t workout because gym is closed on Sunday and closes to early for me on Saturday!! Just trying to figure out when to take products!! Need Help Please!! My Exercising involves doing Cardio and Weight machines Everyday!

    1. Caitlin Peterson

      Hi Melissa, a good post to check out would be our Complete Guide to Sports Nutrition Supplements where we lay it all out depending on the time of the day that you workout. Check it out here: http://www.idealfit.com/blog/complete-guide-sports-nutrition-supplements-women/. But Nighttime Probiotic you can take half an hour before bed, Vitamin D3 you can take with a meal (any), CLA and Fat Burner you can take at the same time. So you can take those with breakfast, then take another fat burner and CLA with lunch, then one more CLA with dinner. Protein, take pre- and post-workout, take your BCAAs during your workout, and take your IdealLean Pre-Workout half an hour before exercising. So take your protein shake pre-workout meal an hour before exercising, then the pre-workout drink half an hour later.

  3. Eloisa

    I always crave sweets like cereal cookies cake 😯 after my wk out wich is usually 530/630 or 630/730 what should i do in this case

    1. Caitlin Peterson

      Hey Eloisa, in that post it actually said that after your workout you could have a little treat like a Poptart or a low fat ice cream sandwich, so if you are craving sweets after you workout, you can have one! You just want your treat to have 25 – 30g of fast digesting protein and about 30 – 40g of carbs. You could also find healthier versions of your favorite treats and make those. We have a free 28 Fit Faves Protein Recipes that are super good, and healthy. Check it out here: http://www.idealfit.com/protein-recipes.list

  4. Melinda

    I’ve seen a couple of times where you have mentioned pre and post workout meals aren’t necessary around other exercise like yoga. Is that also true for a spin class? I have been trying to eat a protein bar before class, have bcaa’s during and something after even if it’s chocolate milk. Is that not the case? Should I only do it when doing body pump classes?

    1. Caitlin Peterson

      Hi Melinda. No, keep on doing what you are doing! Spin classes are high intensity so it is still going to be so important to fuel your body and maximize the results of your workout!

  5. Veronica

    Very informative!! I have a question though if anybody can help me out on this… So I was told that fasted cardio 2-3 times a week can help burn fat… I have been doing this the past couple weeks and then going back to the gym after work. Fasted cardio I obviously don’t eat anything before my meal, but I usually have my breakfast afterward and when I work out in the afternoon I eat 20-30 minutes before and take my protein shake after… Is that at all true about the fat burning part? Should I just skip the fasted cardio entirely and incorporate more cardio in my Pm workout instead? If it’s not helping me to get up at 4am then I will gladly take that out of my routine 🙂

    1. Caitlin Peterson

      Hey Veronica! Fasted cardio a few times a week is totally fine! Trainer Lindsey does it occasionally too! But you should start with only performing 30 minutes of fasted cardio. Any longer than that could cause you to lose muscle.

  6. Karen

    Can someone tell me the difference between Ideallean and ideal shape protein shakes pleas

    1. Caitlin Peterson

      Hi Karen, do you mean IdealLean Protein and IdealShake? If so, one is a meal replacement shake and the other is a protein shake. So the meal replacement shake you can use to replace a meal as it contains all three macros. While IdealLean Protein is used more pre- and post-workout to help with recovery, and lean muscle growth. Here is a post explaining the difference in greater detail: http://www.idealfit.com/blog/use-protein-powder-as-meal-replacement/

  7. Jess

    Right now I take a thermogenic pre work out in the form of two pills. Can I continue to take my thermogenic pre work out with your pre work out? I also use a whey protein(wheybolic extreme) and womens active powder vitamin as my post workout. Would I need to continue using the womens active powder vitamin with your Ideallean?

    1. Caitlin Peterson

      Hi Jess, taking that much pre-workout may be too much caffeine. So I probably wouldn’t recommend taking the two together. IdealLean Protein contains nutrients that women need, that many of us are actually deficient in like folic acid, calcium, and vitamin D, so it is up to you whether you continue to take your vitamin.. but this product really is great!

  8. Renee Wahler

    Can u give more suggestions on ideas for pre and post. Like bananas before what else easy would be good..also the post i love the poptart and ice cream idea anything else you and think of..thx

    1. Caitlin Peterson

      Hi Renee, pre-workout you could try peaches, a fruit smoothie, and egg whites. Post- you could drink a protein shake and add some additional carbs to it (low-fiber fruit), chicken and veggies, fish and sweet potato, etc. If you want more options you should definitely try out Trainer Lindsey’s 6 Week Fit Body Challenge. Here is the link: https://www.trainerlindsey.com

  9. Karrissa

    I seriously love your products! I use all of them! But a pop tart or ice cream sandwich as a post workout carb? For reals??!

    1. Caitlin Peterson

      Yeah, kinda crazy right!? Trainer Lindsey actually incorporates them into her six week challenge. If you are wanting to learn more about why she incorporates them and how you can eat that and still reach your fit goals you should sign up for Trainer Lindsey’s 6 Week Challenge! Here is the link: https://www.trainerlindsey.com

  10. Janel Bowman

    Why is salmon not a recommended protein? It is always on other nutrition lists, but not part of of Lindsey’s eating plan.

    1. Caitlin Peterson

      So salmon is good, but it is also a fattier fish. White fish is lower in fat so we definitely recommend those! Fish like tilapia and mahi mahi are great!

    1. Caitlin Peterson

      Hi Dee! Yes Lindsey is a certified nutritionist. 🙂

  11. Roni McCabe-Howell

    I usually have a banana on my way to my morning workout. From the sounds of it, that’s probably not enough time to absorb and digest? May be a dumb question but would it still be ok to eat the banana on the way and then add drinking the bcaa’s during the workout followed by a protein drink right after the workout? I generally fight my way outta bed to get ready and go workout in the mornings before work.

    1. Caitlin Peterson

      Hi Roni. So first it depends on how long it takes you to get to the gym, so it could end up being enough time. But even if it isn’t enough time to digest before your workout it will also help give you more energy during your workout and can help with recovery. So definitely don’t stop doing that! It sounds like you are doing everything great! It can be so hard to get out of the bed in the morning and get to the gym… so props to you!

  12. Theresa

    I am confused. You said for a pre workout to have carbs such as oats or simple carbs such as fruit. Then you said right after that, to avoid fats and fiber. Fruit and oats both have fiber.
    Can you explain please?

    1. Caitlin Peterson

      Hi Theresa, sorry for the confusion. As far is fruit goes, choose fruit that is low in fiber such as peaches or banana pre-workout. You may want to avoid apples or other higher fiber fruits.

  13. Geri

    My goal is to become leaner and to build more muscle. I need some kind of guidance. Not seeing the result I would like. I run Mon-Wed-Fr- Sat total of 12 miles and walk everyday at work Mon-Fri for about 1.68 miles each day innthe morning.
    Weights -Tues –Thursday-Sunday with floor exercises

  14. Monica

    Hi. My name is Monica. I am ordering the protein and the pre-work out . I am up at 2am. So with these to products how should my routine go for the max fat burn and weight loss?

    1. Kirsten Jackson

      Well that depends on when you workout. Just be sure to have your pre-workout and protein about 30ish minutes before your workout, whenever that is. To learn more about pre- and post-workout nutrition, check out this blog post: https:// idealfit-thg.eu-west-1.elasticbeanstalk.com/what-to-eat-before-and-after-a-workout/

  15. Sandy

    I’ve joined and completed day 4 of the workout portion of the 15 day challenge. I plan to complete this 15 days and start again incorporating the nutrition. I’m going to order the American Stack deal so that I can also use the pre-workout fruit drink and the BCAA drink.

    I get up at 5:15 and am usually starting my workout by 5:25. I do the challenge workout and finish up walking briskly at a high incline on the treadmill until 6:00. Starting tomorrow I will add a 15 minute stretching video after the treadmill to hopefully help with the soreness.

    I won’t have time for the pre-workout protein shake. Can I use it sometime later in the day or should I skip it completely? Also, do I just chug the pre-workout fruit drink when I get up or does it need to be timed before the workout as well?

    If I can’t factor in the pre-workout protein shake or the pre-workout fruit drink then I don’t think the American Stack deal would be the deal for me.

    I do see from other posts that I should drink the BCAA during my workout.

    I love the workouts! I’m super sweaty and have been pretty sore, which is why I want to add the BCAA fruit drink and stretching.

    1. Kirsten Jackson

      If you feel like you can’t get a protein shake in before your workout, that’s ok. But you should still be getting in a post-workout meal, like a protein shake, to help you recover. That will help with the soreness you’re experiencing, too. And, like you mentioned, be sure to drink your BCAAs during your workout.

      If you drink your pre-workout fruit drink when you get up that should give you enough time for your body to absorb it. We don’t recommend chugging it though as some of ingredients are mild stimulants (like caffeine) and you don’t want to absorb them too quickly. Start out at half a scoop and see what your tolerance is.

  16. Holly

    I work out first thing in the morning when I wake up. I don’t have time to get up, eat and then wait to exercise. I drink the BCAAs during my workouts and have the Ideal protein afterwards. What can/should I do before my workouts to help? I have never had a problem working out after only a large glass of water, but I want to make sure that I am doing everything I can to help with the process.

    1. Kirsten Jackson

      If you feel like you can’t get up any earlier, then just keep doing what you’re doing. If you don’t have a pre-workout meal than drinking your BCAAs during your workout is important and you’re already doing that, so yay!

  17. Lois

    I like to drink the protein shake on my way to work in the morning (4:30am) with a banana mixed in. I don’t actually start my work out until 2:30 pm. Should I be drinking another shake about an hour before I leave or would a healthy snack be just fine. ( I usually eat lunch around 10-11am).

    1. Kirsten Jackson

      A healthy snack about an hour before would be fine. Just make sure you’re getting about 25-30g of protein and about 30g of carbs.

  18. Ashley Douglas

    What if you’re unable to eat before a workout? I typically get up and work around around 4:45 am—its the only time I know I can get a work out in uninterrupted and I don’t typically have 30 min to spare and cannot get up any earlier…thoughts, suggestions?

    1. Kirsten Jackson

      If you feel like you can’t get up any earlier to eat a pre-workout meal, then make sure you’re at least drinking your BCAAs during your workout. That will help to replenish the aminos your muscles need and prevent lean muscle loss.

  19. Rhonda

    I do Lindsey/Kaitlin workout in the morning but then I do a Piloxing workout in the evening. Do I do pre and post protein shakes for both workouts or for just one?

    1. Kirsten Jackson

      You should focus your pre- and post-workout nutrition around your weight lifting exercises and activities.

  20. Natalie

    What do you suggest for those who work out very early in the morning? I am usually up and working out by 430 or 5 am. I would prefer to sleep a little longer, than get up and eat 30 minutes before working out.

    1. Kirsten Jackson

      Trainer Lindsey recommends eating 30 minutes to an hour before your workout, so you’re dead on.

  21. Lynda Phipps

    Hi, when I took your 15 day challenge…I really worked at staying on course even if I had to modify the workout. So I was doing good with the Idealprotien…then I got my pre-workout and BCAAS, post workout. I couldn’t get the rhythm of how I was suppose to take it. I was drinking 16 oz. of water on waking with Ideallean. Wait 30 minutes and drink Idealprotien. This is where I became unclear. I was full…was I to make myself drink my Pre-workout? I prefer to do my yoga and then go right into the challenge. After exercising then I would drink my Idealprotien….now I understand I can drink the BCAAs during the work out. I hope I am getting this across. I lost some with you and decided to do Katlin’s. Now I am on IdealShake. I will tell you I love all of them!!! I have gone now from 150 to 138!!!! Just 8 more lbs. to my goal. Once I loose my weight I am going back to the Idealprotien. To work on muscle tone.

    1. Kirsten Jackson

      I would recommend taking your pre-workout 20-30 minutes before you start weight lifting. You don’t really need pre-workout for yoga so you can wait until after. Also you could try drinking less water right when you wake up (maybe 8oz instead of 16oz) so that you’re less full.

  22. Rose warden

    I would love to know, if I couldn’t workout until after dinner that would be after 6:00. So I eat dinner with my family then workout, then do my post workout meal? (Right)

    This only happens once in a great while!

    1. Kirsten Jackson

      Yes, your dinner would be like your pre-workout meal and then after you can have your post-workout meal.

  23. Shari rousey

    Since im usually coming to the gym from work, what would be a good fruit to eat on the way

    1. Kirsten Jackson

      A banana would be a good option. It has a good amount of sugar and it’s pretty portable.

  24. Shari rousey

    Great article! Im so paranoid about carbs and their effect on me. I try to stay below 20 a day but have realized i need more. I am in the gym 6 days a week lifting weights. I do use ideallean products. I am going to try your examples of pre and post workout foods. Thank you so much for your help. I really need a meal plan. Shari rousey

    1. Kirsten Jackson

      Let us know how it goes for you! If you’re looking for a meal plan let me recommend Trainer Lindsey’s 6 Week Fit Body Challenge. It has a ton of great meal plans, plus workouts too! It’s a great way to learn more about fitness nutrition and what really works. Here’s a link to learn more: https://trainerlindsey.com/

      1. Rusty

        Lindsey, a diabetic type II can’t have that many carbs. What would you recomend

        1. Caitlin Peterson

          Hi Rusty, then make sure you’re getting your protein and BCAAs for your workouts, and we recommend talking to your doctor about their recommendation for carbs.

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