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Those of us concerned with fat loss want to lose the most fat cells possible from our exercise program. But there are two main different training types, cardiovascular training focused on improving the heart and circulatory system and resistance training which targets muscle growth. Experts vary in their opinions about what to eat before and after training for each type of exercise. Partly this is due to differing desired outcomes from the exercise. Here we will focus on what to eat pre- and post-exercise to improve overall fat reduction and complement a good fat loss diet.

The best way to lose fat from light cardiovascular training is to eat a healthy diet daily, not eat before training, and not eat at all for an hour or more after training. The exercise uses glycogen stores in your muscles which your body then must replace. For maximum fat loss you are training your body to take that replacement fuel out of your stored fat. Eating or drinking carbohydrates particularly interferes with that process as the body then restores glycogen from the fuel you’ve just eaten instead. Try wait an hour or more post-exercise before you start your regular meal. Staying hydrated with water, or a low carb electrolyte replenishment drink if needed, is always a good idea during and after exercise.

Heavier amounts of cardio exercise, such as marathon training, have different requirements. Hydration and electrolyte requirements remain very important. Some authorities suggest ‘carbohydrate loading,’ such as eating pasta, in the hours or days before such a heavy workout. The Mayo Clinic, for example, says this type of carb-loading is only necessary for training that will last more than 90 minutes, such as running a marathon. In addition, they recommend ingesting carbs during long endurance events, and more after to replenish depleted glycogen stores in the muscles. However, they warn that this type of carbohydrate loading may cause weight gain, increase even though it is mostly water weight gain. The purpose of this kind of carbohydrate intake is simply to prevent a lowering of energy levels during heavy, 90 minute plus, exercise.

When you add a fat loss as a priority to long hard cardio workouts the picture changes. Better than carb loading before the workout is simply eating a good diet with plenty of protein, and no extra pre-workout carb or protein loading. It is possible that you won’t have as much energy during your training, and your time may slow down a bit, but you will be requiring the body to convert those fat stores, and to become very efficient at it. Post-exercise the same highly digestible protein with very low carbs is still a great idea, especially within the ‘refueling window’ which is open for close to 30 minutes after your training.

The best choice for carb loading during heavy racing is to achieve a middle ground. Train for races without adding extra carbs to your diet. This conditions your body to use those fat stores instead of depending on easy carb intake. But for actual races, use some carb supplementation so you aren’t too fatigued to continue. And make sure to drink plenty of liquids, get your electrolytes and have a good daily protein intake.

In Resistance Training, Protein is key. Almost every trainer says you must get between .7 and 1.3 grams of protein per pound of your ideal body weight every day. If you are getting plenty of protein daily, there is no need to try to load up on it pre-exercise. If you aren’t getting enough protein daily, and you want to do resistance training of any type, start getting it now. Sooner is better. Post-exercise protein recommendations are mixed. There is a high consensus that it is helpful, but not mandatory, to consume quality easily digestible protein within the first fifteen to thirty minutes after exercise. The best example of this type of protein is a good whey protein supplement that is not loaded with sugars and other carbohydrates.

With a fat loss target, it is best to hold off for quite a while after your workout, an hour or more, before eating any carbs. Going right into your next regular meal after an hour or two will be fine. This again trains the body to replace muscular glycogen stores out your deposited fat cells. To lose fat, skip pre-training and post-training carbs as much as you can. Still consider taking in some good digestible protein in the 30 minute refueling window.

We want to know how to lose fat most effectively using all this pre- and post-exercise nutrition wisdom. So here are our results:

-Get .8 to 1.2 grams of protein per pound of ideal body weight in your daily diet when doing exercise that includes heavy muscular stress

-Minimize Carbohydrate ingestion pre- and post-exercise to train your body to better use your stored fat

- Use carbohydrates pre- and post-training sparingly for actual races of over an hour and a half

- When your exercises cause heavy muscular stress, consider fast digesting protein, like whey protein, with light carbs in the ‘refueling window’ that lasts for 30 minutes after you stop exercising.

The final conclusions: eat a good regular diet high in protein. There is little need to supplement this with pre- and post-workout fuel, except in the few special cases noted above. Stay hydrated and enjoy the blossoming new you.

Cody Cross writes about the new fat loss technologies at Xtreme Fat Loss Diet Review. Find out how to lose fat and get your dream body with the FREE article at: How to Lose Fat Fast for Your New Dream Body