Nutrition · 1 min read · Updated
What to eat before and after a workout
Carbs and protein a couple of hours before, protein and carbs after. Simple meals that fuel the session and kick off recovery.
You don't need a perfect "anabolic window", but eating well around training makes sessions feel better and helps recovery. Think of it as fueling the car before a road trip and filling it up after.
Before (1 to 3 hours out)
- A normal meal with carbs and protein: chicken and rice, eggs and toast, Greek yogurt with fruit and oats.
- Training soon? Go smaller and lighter: a banana and a protein shake.
- Keep fat and fiber lower right before, so your stomach doesn't feel heavy.
After (within a couple of hours)
- Protein to repair: 30 to 50 grams for most adults.
- Carbs to refill: rice, potatoes, cereal, fruit.
- Easy wins: a rice bowl with lean meat, a shake with a banana, eggs and potatoes.
Training fasted?
Some people lift first thing without eating and feel great. If you do, make the meal after a big one. If you feel weak, dizzy or your lifts drop, eat something small beforehand.