Carbohydrates often receive negative attention due to our tendency to consume unhealthy, simple carbohydrates that lack nutritional benefits. In contrast, complex carbohydrates, such as whole grains, offer both energy and essential nutrients. If you are aiming to reduce body fat and desire tangible results, it is important not to eliminate carbohydrates from your diet. Fitness coach Patrick Reynolds, who successfully lost 49.4 pounds (22.4 kg) in 20 weeks, emphasizes the importance of incorporating carbohydrates, particularly in pre- and post-workout meals, to facilitate weight loss.

Pre-workout and post-workout meals matter

The significance of pre- and post-workout meals cannot be overstated. In an Instagram video discussing his dietary approach and key insights for achieving transformation, Patrick remarked, “After shedding nearly 50 pounds in 20 weeks and maintaining most of my muscle mass, it is crucial to understand the role of carbohydrates in your diet. Allow me to elaborate.”

He continued, “Many individuals believe they want to lose weight, but what they truly desire is to lose fat. To attain your desired physique while preserving and even building muscle mass, it is essential to prioritize certain aspects: while a well-structured workout program is vital, your pre- and post-workout meals are equally critical. Specifically, you should focus on a high-carbohydrate, medium-protein, and low-fat meal before your workout, followed by a high-carbohydrate, high-protein, and low-fat meal afterward.”

Pro trip to lose weight and gain muscle

For those looking to lose weight and gain muscle, Patrick offered an additional tip: “I would recommend that approximately 70 percent of your daily carbohydrate intake be allocated to these two meals to optimize performance and recovery. It is advisable to keep the pre-workout meal consistent and to make the post-workout meal as similar as possible.”

‘Carbs will be key to fuel your performance in gym’

In the caption of his Instagram post, he stated, “Many individuals believe that achieving fat loss necessitates a complete elimination of carbohydrates. While there is some truth to this, it is essential to maintain a consistent intake of protein and fats. Consequently, the strategy involves adjusting carbohydrate intake based on whether one is in a fat loss or muscle gain phase. This approach is often misunderstood, leading to the misconception that reducing carbohydrates entirely will result in fat loss.”

He further explained, “For those aiming to reduce body fat while preserving or increasing muscle mass, carbohydrates are vital for optimizing gym performance. Therefore, it is advisable to consume the majority of your daily carbohydrates before and after workouts, especially during a fat loss phase when carbohydrate availability is limited.”

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