What to Eat Before and After a Workout

Knowing how to eat strategically can optimize your recovery and muscle building potential.

Many people don’t really know what to eat and when. They’re not serious about getting in shape. they say they do but their actions don’t follow their words. I don’t know about you, but that kind of conditioning doesn’t help. What does help is to take action and do really do it?

Consistency is key in every aspect of life. So to make full use out of this article you have to do it and stay consistent.

Hydrate Yourself

Of course, you know to hydrate yourself, but do you know how much water you need to drink before a workout? According to Cristian Guzman (well-known fitness entrepreneur), he likes to drink 1.5 liters of water before a training session. He noticed that’s his strength isn’t as high without drinking that amount. This amount may be different for you depending on your weight. Guzman is 190 lbs/85 kg so that can give you a perspective on how much you should drink.

To go specific on why we need water it’s to transport nutrients into your cells while transporting waste out of your body. If your dehydrated (what most of us are when we come out of bed) your muscles will be deprived of electrolytes and cramp. Since muscles are controlled by nerves, without the proper water and electrolyte balance, muscle strength and control will also be impaired.

That why it is essential that you stay hydrated if you want to build muscle and experience optimal performance in the gym.

Carbs before

To have more power you want to have some carbs in your body before lifting those heavyweights. I watched Mike O’Hearn with a former record-holding powerlifter. The champion said he wasn’t ass strong without eating 400 grams of carbs!

Now you might not be a 300+ pound powerlifter, so don’t eat 1600 calories off pure carbs before a workout. But hearing that from the horse it’s mouth you can bet it works for you.  

Take your pre-workout meal 1-2 hours before training. That’s for most people the perfect timing. Eat something like eggs with whole grain bread. enjoyable and healthy for most people.

Other examples of Pre-Workout Meals To Burn Fat And Build Muscle:
  • Low-Fat Milk and Oatmeal: Oatmeal is a good pre-workout meal, especially when you add protein. Milk contains whey, which is an ideal pre-workout protein, and the slow-digesting oats keep you feeling full and focused as you pump out those reps!
  • Chicken and Yams: A bodybuilder classic, chicken and yams are the perfect pre-workout combo. You can also eat them post-workout to cut down on meal prep!
  • Tuna and Brown Rice: Any light, low-fat fish will do, but nothing beats tuna for convenience, and the brown rice adds flavor and fuel for your lifts.
  • Ground Turkey and Black Beans: Add a bit of seasoning to the ground turkey and a couple of corn tortillas, and you have a low-fat, high-energy, pre-workout snack you can eat on the go.

During your workout

If you want to supplement your endeavors try BCAA. Also, know ass amino acids. Amino acids are the building blocks of protein. And when your digest protein you get amino acids. Taking them while training will aid you in your recovery helping you maintain your hard earned muscle.

Carbs after

Carbs after are important. While training you use muscle glycogen for fuel. This stuff has to get in your muscles to help them grow. Most likely you are hungry after a workout. That’s your body telling you to need to refuel your muscle glycogen.

By eating fast carbs like fruit (just eat a banana) within 30-minutes after a workout you will be on time to get your well-deserved gains.

Post workout protein

There are many people taking protein right after their workout. There thinking you need to consume protein every 2 hours. Not only is this nonsense it’s also coming from supplement companies to sell more protein. Just eat a meal with protein 1-2 hours after your workout you be fine. There is no need to hurry except for carbs of course.

Fasted training to burn more body fat

If you want to burn more body fat you can also choose to do a fasted workout session. You probably don’t want to do this when your deadlifting or squatting heavy. You probably will be light headed and don’t feel as strong without food in your belly.

But if you want to burn body fat it’s a great tool to have. Not only does it burn fat you also will love the meal after your workout. Regardless of what you eat. Bodybuilding Legend Arnold Schwarzenegger also likes to burn access body fat by training on an empty stomach and he lokes great for a 71-year-old man.


To get the most out of your workout you need proper hydration and if you want to be strong and hit real heavyweights go for a good meal with enough carbs and protein to get you going. If you want to go for burning fat go on a empty stomach. It’s recommended if you do intermittent fasting and you’re used to doing stuff with an empty stomach. I know many people “need a breakfast” because of the sugar cravings they have. If your one of those people I wouldn’t recommend going on an empty stomach because you will already be light-headed because you used to eat carbs in the morning. Try intermittent fasting first if you do want to burn more body fat.

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