What to eat before, during and after weight training?

Every meal of the day is important, but what you eat before, during, and after your strength training workout can accelerate your results.

What you eat before a workout serves as fuel to generate energy for physical activity. Carbohydrates, protein, and low-fat intake are recommended, such as 50g of oats, a medium banana, and a cup of plain yogurt.What you eat during your workout can improve your performance, but its importance can be overstated. It's possible to include some nutrients here, such as fast carbohydrates and essential amino acids, like those found in quality protein powders.What you eat after a workout kickstarts muscle recovery. Carbohydrates, protein, and low-fat intake, such as a protein shake, are also recommended.

In this text, we will see how to prepare pre, intra and post-workout nutrition for more muscle mass.

Pre-workout nutrition: what to eat before your workout

The pre-workout meal needs to contain an adequate amount of carbohydrates and protein, as well as being low in fiber, fructose and fat.

A pre-workout meal with the appropriate amount of carbohydrates significantly increases the glycogen content in the muscles and liver, constituting an important factor in improving performance.

The pre-workout meal should be consumed 30 to 90 minutes beforehand, containing 20-30g of protein and 30-40g of carbohydrates before training.

Large meals or meals high in fiber are not recommended, as they can divert blood flow to the digestive system instead of the muscles, impairing performance, causing sedation, or nausea.

Examples of pre-workout meals:

Protein shake with fruit

Protein: 1 scoop (30g) of whey protein (~24g of protein)Carbs: 1 medium banana + 20g oats (~36g carbs)Preparation: Blend the whey protein with the banana, oats, and 200ml of skim milk or water in a blender.

Yogurt with granola and fruit

Protein: 200g plain Greek yogurt (~20g protein)Carbs: 20g granola + 1 tablespoon honey (~34g carbs)Preparation: Mix yogurt with granola and add honey for a sweet taste and quick energy.

Sweet potato with grilled chicken

Ingredients:Grilled chicken: 100g (~24g protein)Cooked sweet potato: 130g (~30g carbs)Olive oil: 1 teaspoon (~5g good fats) – optionalSeasonings to taste: salt, black pepper, garlic and herbs such as rosemary or parsley.Preparation:Cook the sweet potato: Wash the sweet potato well, cut it into slices (if preferred) and cook until soft, but not falling apart.Grill the chicken: Season the chicken fillets with salt, garlic, black pepper, and herbs. In a nonstick skillet, heat the olive oil (optional) and grill the chicken until golden brown on both sides.Intra-workout nutrition: what to eat during your workout

Not everyone needs to consume nutrients during training. This is recommended for those who train on an empty stomach , are in a calorie deficit, perform long workouts, or seek maximum optimization with a well-defined strategy, such as bodybuilders.

In any case, an intra-workout meal containing net carbohydrates, such as Gatorade, can help maintain energy levels and improve performance, while essential amino acids or whey offer anabolic support.

Example of an intra-workout meal:Shake containing 1 Gatorade and 1 scoop of whey protein or other protein powder that is easy to dilute.Post-workout nutrition: what to eat after your workout

The post-workout meal can be consumed immediately after training or within the next 60–90 minutes. This practice will promote a more favorable anabolic profile for hypertrophy by decreasing muscle tissue breakdown and replenishing lost glycogen.

For greater convenience, using a post-workout shake is a good idea in this case, as in addition to the difficulty of transporting it, more intense workouts can lead to a lack of appetite, making post-workout nutrition difficult. But this isn't a rule—solid meals are also acceptable.

With that said, post-workout it is recommended to ingest a mixture containing 20-30g of protein and 30-40g of carbohydrates.

Examples of post-workout mealsProtein shake with fruit

Protein : 1 scoop (30g) of whey protein (~24g of protein) 
Carbohydrates : 1 medium apple or 1 tablespoon of honey (~30g of carbohydrates) 
Preparation : Blend the whey protein with the apple or honey and 200ml of water or skim milk in a blender. Serve chilled to refresh after training.

Yogurt with fruit and honey

Protein : 200g of natural Greek yogurt (~20g of protein) 
Carbohydrates : 1 tablespoon of honey + 1 slice of pineapple or other fruit (~34g of carbohydrates) 
Preparation : Mix the yogurt with the honey and the pieces of the chosen fruit for a light and nutrient-rich snack.