After Training – Low or High-GI carbs to ignite growth & fat-loss?

How to spike your insulin naturally to ignite growth and shed fat…this will tell you how.

The whole idea of immediate after training nutrition is three-fold:

To flood your system with muscle building amino acids.
To create environment for repair, healing and recovery.
To get your insulin levels spiked to ignite growth and speed up fat-loss.

Let’s look at each of the points individually.


After training your body needs protein (amino acids) to feed the muscles and help with the growth/healing process. The key here is NO FAT. If you take in even the least amount of fat it will slow down the process of replenishing the body to such a degree that the whole feeding after training becomes near worthless. After training your body requires amino acids that are quickly absorbed. The best way to achieve this is to take a couple scoops of whey protein in water (not milk = fat!). The whey protein got all the required amino acids and will provide the body with all the protein it requires to grow/heal. Make sure the brand you are using have no carbs added and that it is only pure whey protein.


It has been proven in various scientific studies that supplementing with L-Glutamine during and immediately after training adds significantly in providing the environment for recovery. Simply put, you will recover faster when you supplement with L-Glutamine.


Insulin is the MOST powerful anabolic hormone in the body. Nothing comes close to it, not even testosterone or HGH. When insulin levels are spiked in the right way, the result is increased muscle growth and increased fat loss. Now how do one get insulin levels spiked after training? Well, Whey protein will already add to this effect but a compounded effect will happen when you consume the RIGHT type of carbs. Low-GI carbs cannot spike the insulin for any type of significant effect. That is the job of High-GI carbs. But don’t think chocolate here! ZERO fat must be in the carb. Plus it is highly advisable to use a natural, healthy high-GI carb with added fibre like a banana or apple to do the job. Vitargo is also a good choice.

This type of spiking is only effective immediately after training. Do not try it outside this window of training.


So after immediately training you need to consume the following:

L-Glutamine – 5g
Whey protein powder – about 40g
High-GI carb – Banana/apple or Vitargo

It is believed that this is an absolute key aspect of obtaining a “wow” physique and can be seriously beneficial in helping gaining muscle and shredding fat.

GertFITNESS sites:
[Official Fitness site]

Happy training! Cheers…
Gert Louw

  • But I thought insulin shut down fat burning. Is this right?

  • Helpful advice Gert, thanks!!

  • Like it:D

  • I found ur channel today and im watching all its content one after one.I have got from u alot of valuable information keep it up bro.

    GertFITNESS congrats your perfect video, I'm a 43 years old man.

  • /Gertfitness/Thanks so much my friend

  • Hey Gert, great channel! I've been wondering, I want to get back into rugby next year. The past year I've made good gains and put on a decent amount of mass. Will I lose these gains as I start playing rugby? I heard all the running eats up your muscles


  • thanks for the good advised…i will try to follow ur way starting today…

  • Do you take TRT?

  • I can't stop watching your channel. I have gone to the gym for 25 years but now over 40 is different and your videos are gold. Don't stop!

  • what was the other fast acting carb you mentioned after a banana or apple?

  • great Fucking video man!!!

  • Perfect 'make sense' video. Thank you!

  • Is it JUST after training you eat HI GI carbs? What about the 1st meal after? would that be HI GI to? and what about the consecutive meals? Thanks in advance!

  • what if your on keto or carb cycling on low to zero carb days. no protein with fat after workout?

  • Fascinating video. I have a question. I am taking optimum nutrition Whey Protein after my workout. I mix the whey protein with skin milk, blue berries, almond butter and some Splenda with it. Should I leave out the skim milk and use something else, like almond milk or just use water? Thanks..

  • Thank you brother, you are a Godsend. When is the time of the night when I should stop having meals? I keep hearing from people don't eat anything after 8 PM, or 9 PM. I am a little confused. What do you advise?

  • I'm sorry I couldn't understand the word right after you said " it has been proven in many scientific studies, that supplementing with" can you please tell me what you said?

  • Very informative vid……..thanks Gert….keep them coming!!!

  • god bless you