I've been reading stuff recently on the board that says, if you want to maximise fat loss during dieting, don't have sugar pre/post workout (I imagine that protein is OK). This makes a lot of sense if you goal is maximum fat loss, but most people here would like to hold onto muscle whilst losing maximum fat. Does the recomendation above fit this goal ? Sugar post workout is useful for holding onto musle because it: * Replaces lost glycogen * Blunts cortisol * Increases insulin which provides an anabolic stimulus * Increases insulin which shuttles amino acids to the muscle cells Is the fat burining effect from delaying the post workout meal (or eliminating sugar) worth it ? If your goals is max fat loss + max muscle retention what should pre/post HST workout meals look like and when should you take them ? If your goals is max fat loss + max muscle retention what should pre/post Aerobic meals look like and when should you take them ? Rainier.