Lee Labrada and his son Hunter Labrada recently delved into the intricacies of pre-workout nutrition in a YouTube video. In this insightful discussion, the duo shared their typical pre-workout meals and offered valuable tips to enhance the effectiveness of training sessions.
Moreover, as a prominent bodybuilder in the 1970s and 1980s, Lee Labrada was renowned for his meticulous training and preparation. Additionally, this included complex posing routines and a distinctive shredded physique, setting him apart in the IFBB Pro League Men’s Open class.
Furthermore, following in his father’s footsteps, Hunter Labrada has sought to push his bodybuilding limits. Despite finishing sixth in the recent Mr. Olympia, where Derek Lunsford claimed the first two-division championship, Hunter has previously secured a remarkable fourth-place position in 2021.
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In addition, in their latest video, Lee and Hunter Labrada avoided debates about the ‘anabolic window.’ Instead, they focused on providing practical guidance on pre-workout nutrition. Specifically, the duo shared actionable tips aimed at maximizing workout intensity through strategic food choices.
Lee Labrada and Hunter Labrada Share Pre-Workout Nutrition Tips and Meals
Explore Lee Labrada’s go-to pre-workout meal below for optimal training performance:
Lee Labrada’s Ideal Pre-Workout Nutrition
| Food Item | Quantity | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 99/1 Ground Turkey | 6 oz (approx. 170g) | 39 | 0 | 2 |
| Jasmine Rice | 150 grams | 4 | 43 | 0 |
| Black Beans | 50 grams | 11 | 31 | 1 |
| Mango Slices | 2 slices | 1 | 20 | 0 |
“This is a typical meal for me throughout the day. I’ll have this meal approximately an hour before a workout. Yeah I would say this is about six ounces of turkey breast. Then, what I’ll have for dessert, I’ll have something like these mango slices for a little bit of extra carbohydrate.
It just makes it a great meal, more than enough protein in it. It’s got enough carbohydrates in it for me to get started with my workout. I’ve got a beet salad here that I’ll have with the meal. I’m a big believer in getting natural vegetables and salads throughout the day and getting enough fiber. I think that it’s good for gut health.”
Hunter Labrada’s Optimal Pre-Workout Nutrition
Hunter Labrada starts with his go-to condiments.
“Like I said, it’s pretty similar to what he has, just amounts are applicable for me. I do travel a little heavier with my condiments and niceties.”
Here’s a list of the provided sauces and seasonings:
- Green Onion Sauce
- Flavor Gang Sauce
- Japanese Soy Sauce
- Sesame Seeds
- Everything Bagel Seasoning
- Truffle Salt
In emphasizing the importance of sodium for training, Hunter Labrada specified that he would add at least 500 milligrams of salt to every pre-workout meal. Additionally, he shared his insights on optimizing nutrition for effective workouts.
“Sodium is very important. Sodium is not the devil. Sodium is critical for muscle contractions and getting pumps.
Even if you’re watching your sodium, I highly recommend putting at least 500 milligrams on your pre-meal. I personally have two grams of salt on my pre-meal.”
Discover Hunter Labrada’s pre-workout meal:
Below is the nutritional information for the provided food items:
| Food Item | Quantity | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Chicken | 120 grams | 37 | 0 | 4 |
| Beef | 80 grams | 17 | 0 | 6 |
| Jasmine Rice | 300 grams | 7 | 86 | 1 |
| Ghee Butter | 10 grams | 0 | 0 | 10 |
These values provide a breakdown of the protein, carbohydrate, and fat content for each food item based on the specified quantities.
Moreover, Hunter Labrada highlighted several advantages of incorporating ghee butter into your diet consistently:
“I’m a big fan of ghee for a couple of reasons. One, it’s got an antimicrobial effect in the gut. Two, it’s a very healthy fat, and three, it gives your food a lot of flavor.”
“This being the pre-workout meal, I think the biggest thing to talk about is which foods should you be eating or should you not be eating pre-workout and how far in advance should you be eating. We’re going to train legs after we eat this pre-meal,” said Hunter Labrada.
Furthermore, Hunter Labrada acknowledged grappling with the challenge of retaining food during high-intensity workouts.
“Going back to earlier in my training days, I use to obviously, in an off-season setting, I was slamming a shit-ton of food, and I just eat all the food and just drive right to the gym and train legs. I’d probably throw up like 60 or 70% of my leg workout. For the longest time, he’d be like eat your food an hour and a half or two hours before you train.”
“I typically do not eat anything that is dairy-based prior to a workout because I have a tendency to revisit it if that is the case. Obviously, no milk. If you guys have been lifting for football in high school you’ve probably discovered that already. No milk or eggs or those kinds of things prior to the workout. Keep it simple,” said Lee Labrada.
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Moreover, when opting for more substantial meals, Lee incorporates digestive enzymes for enhanced digestion. Additionally, he adheres to a meal schedule, consuming every three hours, ensuring each meal contains 30-40 grams of high-quality protein.
“I still use digestive enzymes for the heavier meals. I think that’s very important. I still construct all of the meals starting with the protein first.
We eat every three hours, but every single meal has 30-40 grams of high-quality protein.”
Additionally, Lee emphasized his approach to meal construction, always starting with the protein source. He complements it with complex carbs, essential fats, and vegetables for added fiber.
“Once you have that protein on your plate, then you add some complex carbohydrates and a little bit of essential fats. Good fats we call them if you want.
Put a salad on there, some vegetables for the fiber, and the micronutrients and phytonutrients, you build it from the protein up.”
Also, nutrition and dieting are paramount for Hunter Labrada, showcasing promise as an Open talent. Hence, in 2022, he shifted from a liquid diet to embracing whole foods, prioritizing a healthy gut microbiome.
Finally, whenever Hunter and Lee discuss bodybuilding, it’s an enlightening exchange. Therefore, they emphasize the importance of pre-workout meals, recommending a protein-packed snack an hour or two before hitting the gym.
Watch the full video on the Muscle and Strength YouTube channel for insight:
Overview
In a recent YouTube video, bodybuilding legends Lee Labrada and his son Hunter Labrada share practical tips and insights into pre-workout nutrition. Moreover; Lee, known for his legacy in the 1970s and 1980s, and Hunter, a rising bodybuilding talent, discuss their typical pre-workout meals. Furthermore, Lee emphasizes the importance of constructing meals with protein as the foundation, adding carbs, fats, and vegetables. Additionally, Hunter highlights the benefits of incorporating ghee butter and stresses the significance of sodium for muscle contractions. However, both Labradas advocate for protein-packed snacks an hour or two before hitting the gym. Lastly, they offer valuable advice for effective training, emphasizing a holistic approach to nutrition and dieting.
Featured Image @LeeLabradaofficial, @HunterLabrada (Instagram)
