Alright, gym warriors, let’s talk about what to eat before, during, and after your workout to crush those gains and optimize your body composition. This is all about peri-workout nutrition: basically, timing your meals around your training to fuel performance and recovery. Let’s break it down: no fluff, just the good, science-backed stuff. 🔬
WHY DOES NUTRITION MATTER?
What you eat around your workouts can make or break your gains. Here's the deal and why nutrition is so important:
It Fuels Your Workouts
Your body runs on carbs like a car runs on gas. If you’re running on empty, good luck hitting those PRs or finishing strong. No carbs = no energy = no gains. Simple as that. 🤷🏼♀️
It Promotes Muscle Growth
After you crush your workout, your muscles are basically screaming, “Hey, we’re wrecked - fix us!” Protein and carbs step in like the ultimate repair crew, helping your muscles rebuild bigger and stronger over time.
It Speeds Up Recovery
Ever feel like a walking zombie after leg day? Eating the right stuff post-workout can help reduce soreness and inflammation, so you’re not hobbling around like you just ran a marathon.
THE ANABOLIC WINDOW
Huh? 😲 Anna who?! 🤔 The anabolic window is the golden time after your workout when your body is primed to shift from breaking down muscle (catabolic) to building it back up (anabolic). Think of it like this: if your workout is the demolition crew, the anabolic window is when the builders come in to rebuild bigger and better. Keep in mind:
It’s not as tiny as gym bros make it out to be.
Science says you’ve got about 4-5 hours to get your pre- and post-workout meals in.
But it’s still important if you’re:
Lean (your body’s nutrient supply is lower).
In a calorie deficit (you’re at higher risk of losing muscle).
Doing high-volume training (think bodybuilding-style workouts that drain your energy reserves).
For everyone else? It’s still helpful, but you’ve got a bit more wiggle room. Bottom line: don’t stress too much, but don’t ignore it either. ⏱ Timing matters, but it’s not the end of the world if you miss it by an hour or two.
PRE-WORKOUT NUTRITION
The pre-workout meal is your secret weapon 🔫 and the most important one of the day. It sets the stage for how hard you can push in the gym and it's about two things actually: fueling your workout (carbs are your best friend here) and creating an anabolic environment (hello, protein).
Carbs: ~1g per kg of body weight (mix low-glycemic carbs like oats with fruit for steady energy).
Protein: ~0.5g per kg of body weight.
Fat: 0-20g, depending on how close you are to training (less fat if you’re eating right before).
TIMING
If your meal is around 1.5 hours before training (ideal timing): Balanced meal with moderate protein, carbs, and minimal fat.
If your meal is less than 30 minutes before training: Stick to a quick-digesting protein shake and banana.
If your meal is more than 2 hours before training: Include more fats and fiber to slow digestion and provide sustained energy.
If you’re training fasted, just make sure your intra- and post-workout nutrition is on point.
EXAMPLE MEALS
For an 80kg (175lb) male: 80g oats + 1 scoop protein powder + 1 banana + 1/2 tbsp peanut butter.
For a 55kg (120lb) female: 115g salmon + medium sweet potato + mixed greens + apple.
INTRA-WORKOUT NUTRITION
If you've had a solid pre-workout meal, you probably don't need intra-workout nutrition. Think of it like a pit-stop during a race - only necessary if you're going long distances or pushing elite-level intensity. It's helpful if:
You train fasted.
You’re in a calorie deficit or already lean.
Your workouts last over an hour.
You’re an elite athlete optimizing every detail.
Carbs: 0.5g per minute of training
Optional: 5-10g of essential amino acids
EXAMPLE MEALS:
Sports (isotonic) drink
Energy bar
Fruit
BCAAs / EAAs
POST-WORKOUT NUTRITION
The post-workout meal is about replenishing glycogen and kickstarting muscle repair. Remember that anabolic window? 😜 The timing is flexible - just aim to eat within 4-5 hours of your pre-workout meal to keep the gains rolling.
Carbs: ~0.5g per kg of body weight (go for fast-digesting carbs like white rice).
Protein: ~0.4-0.5g per kg of body weight (whey protein is your MVP here).
Fat: Keep it low to speed up digestion.
EXAMPLE MEALS
For an 80kg (175lb) male: 30g whey protein + 40g fast digesting carbs.
For a 55kg (120lb) female: 25g whey protein + 30g fast digesting carbs.
Real food option: 170g chicken breast + medium white potato.
KEY TAKEAWAYS
Peri-workout nutrition isn't about chugging shakes the second you rerack your last plate - it's about smart meal timing to fuel performance, optimize recovery and maximize muscle growth. Nailing your nutrition around your workouts will put you ahead of the game.
Remember, this isn’t one-size-fits-all. Adjust based on your body weight, goals, and how you feel during training. Additionally, remember to:
Stay hydrated - drink enough before, during and after your workout.
Get enough sleep - it's important for muscle growth and recovery.
Don't skip meals - skipping meals can lead to fatigue and poor performance.
Listen to your body - if you are feeling tired or sluggish, don't push yourself too hard.
Now go crush it, eat smart, and watch those gains roll in! 💪