We can all agree that eating three cloves of garlic before a first date isn’t the vibe. But when it comes to what to eat before a workout, the jury is torn. Some people say it doesn’t matter, while others won’t step foot in the squat rack until they’ve had a sweet potato.

So, where do we stand in this debate? Unless you train early in the morning, it makes sense to enter your training sessions fueled. Why? By eating strategically, you can optimize muscle growth, performance, and recovery.

Here’s what to eat before and after training to get the most out of your lifts.

Pre-Workout Nutrition: Fueling Your Training

Think of pre-workout nutrition as fuel for performance. The goal is to provide energy, spare muscle breakdown, and prime your body for training.

✔ Eat Carbs for Energy – Your muscles run on glycogen, so consuming complex carbs before lifting ensures sustained energy levels.

✔ Include Protein for Muscle Preservation – A pre-workout protein source helps kickstart muscle protein synthesis and prevents breakdown.

✔ Keep Fats Lower – Too much fat slows digestion, delaying the delivery of nutrients.

✔ Hydrate Properly – Dehydration can decrease strength and endurance, so start your workout fully hydrated.

Best Pre-Workout Meal Timing:

• 60-90 minutes before training: A full meal with protein + complex carbs.

• 30 minutes before training: A smaller, easily digestible snack.

Great Pre-Workout Meal Ideas:

✔ Chicken & Rice – Classic for a reason. Lean protein + slow-digesting carbs = sustained energy.

✔ Oats & Whey Protein – Ideal for morning workouts. Provides fiber, protein, and steady energy.

✔ Banana & Greek Yogurt – Quick and effective for a lighter option.

✔ Protein Shake & Fruit – Fast-digesting and convenient for on-the-go lifters.

What About Pre-Workout Supplements?

If you use supplements, pre-workout is a good time for them.

✔ Caffeine (100-250mg) – Boosts focus, strength, and endurance.

✔ Creatine (5g daily) – Improves power output and muscle growth over time.

✔ Citrulline Malate (6-8g) – Enhances blood flow and reduces fatigue.

✔ Electrolytes – Especially important if you sweat a lot or train in a hot environment.

If you’re training early morning and can’t stomach food, a simple protein + carb shake with a pre-workout supplement can get the job done. The most important part is not going into a session feeling hungry.

Post-Workout Nutrition: Optimizing Recovery & Muscle Growth

Your post-workout meal is just as important as your pre-workout meal. After training, your body is primed to absorb nutrients and replenish glycogen.

✔ Consume Protein to Repair Muscles – Training breaks down muscle fibers. Protein provides the amino acids needed to rebuild stronger.

✔ Replenish Glycogen with Carbs – Your body is most efficient at storing glycogen post-workout, making it a great time for fast-digesting carbs.

✔ Include Electrolytes if Needed – If you sweat heavily, replenish sodium, potassium, and magnesium to avoid cramping.

✔ Rehydrate – Your body loses water during training, so drinking enough fluids post-workout is critical for recovery.

Best Post-Workout Meal Timing:

• Within 1-2 hours after training for optimal muscle protein synthesis.

Great Post-Workout Meal Ideas:

✔ Steak & Sweet Potato – Packed with protein, iron, and slow-digesting carbs.

✔ Protein Shake & Frozen Fruit – Fast-digesting and convenient.

✔ Eggs & Whole Grain Toast – A classic post-workout breakfast.

✔ Salmon & Quinoa – High in protein, omega-3s, and essential amino acids.

✔ Cottage Cheese & Pineapple – Casein protein + fast-digesting fruit for slow and steady recovery.

Do You Need a Post-Workout Shake?

You don’t need a protein shake, but it’s a convenient way to hit your daily protein goal.

✔ Whey Protein Isolate – Fast-digesting and high in leucine, ideal post-workout.

✔ Plant-Based Protein – If dairy isn’t your thing, choose a complete protein blend.

✔ Carb Powder (Optional) – Helps replenish glycogen if you’re doing high-volume training.

If you’re eating a balanced meal within two hours post-training, a shake isn’t essential—but it’s great for convenience.

Common Mistakes to Avoid

🚫 Skipping Pre-Workout Nutrition – Training fasted might work for some, but for most, it leads to low energy and muscle breakdown.

🚫 Eating Too Much Fat Pre-Workout – Fats slow digestion, making pre-workout meals feel heavy and sluggish.

🚫 Neglecting Post-Workout Carbs – If you go ultra-low carb post-workout, you’re missing out on faster recovery and glycogen replenishment.

🚫 Not Eating Enough Protein Overall – If you’re lifting and not eating enough protein, your recovery and growth will suffer.

🚫 Not Hydrating Properly – Dehydration can lead to muscle cramps, sluggishness, and poor performance.

Wrap Up

✔ Eat carbs and protein before training for sustained energy.
✔ Prioritize protein and carbs after workouts for recovery and muscle growth.
✔ Pre- and post-workout shakes are convenient but not mandatory.
✔ Hydration matters—drink water and replenish electrolytes.
✔ Avoid common mistakes like skipping meals, neglecting carbs, or eating too much fat pre-workout.
✔ Total daily intake is the biggest factor—timing helps, but consistency wins.