Jeremy Ethier is the founder of Built With Science and a fitness expert who has mastered the art of combining science with training and nutrition to help anyone build lean muscle and burn off fat in the most efficient way possible. Follow Ethier on YouTube and Instagram (@jeremyethier) and visit builtwithscience.com for workout tips and training courses. Ethier is an FMS and NASM certified kinesiologist who has helped millions of people change their lives through his YouTube channel, which boasts 3 million subscribers. Ethier’s training methods are based on countless hours of research of peer-reviewed studies, as well as personal trial-and-error.
Workout type: Lower-body
Equipment you’ll need: dumbbells (8-10lb)
Jeremy’s pre/post-workout nutrition tips:
Pre-workout: The goal is to fuel performance, so carbohydrates should be the main focus of the meal, along with moderate amounts of protein. The macronutrient of least focus is fat, because it isn’t an immediate energy source and can cause some digestive discomfort during the workout. One hour before your workout, try a scoop of a good-quality whey protein powder with almond milk or water and a banana on the side.
Post-workout: The goal is to refuel and recover from the workout, which carbs and protein will help with. Fat doesn’t necessarily need to be completely avoided, but it’s not the main macronutrient of focus. A simple, effective post-workout meal is pasta with meat sauce made from lean ground turkey, with a mixed salad on the side.
Spread your water intake throughout the day to ensure proper hydration. In general, 100–135 ounces of water per day is a good recommendation.