What to Eat Before and After Workout to Maximize the Results

 Tasha Ingram
  May 22, 2018

Food is the fuel you need when you are ready to sweat in the gym. So, it is important to have an idea of ideal before and after workout diet to get the best results. Getting sufficient nutrients before and after workout is a vital process and has significant effects on the results. A strong body is not built in the gym only, but in the kitchen as well. Whether you are going to meet your goals or you will fall short, it depends on quality and quantity of nutrients you feed your body before, after and even during the workout. You can’t push your limits without being energized. And, your body needs more energy after you have pushed your limits in the gym. Results entirely depend on healthy diet and workout.

So, we are here to list foods you should eat before and after hitting the gym to maximize the outcome of your efforts.

What to Eat Before Workout?


If you want to train at your peak, good quality carbohydrates is the fuel you need. Here, it doesn’t mean that you have to eat plates of chomp candy bars and mashed potatoes. There are different types of carbohydrates and different sources of different types of carbohydrates. You want to eat the right one and you want to utilize every gram you consume. Admittedly, carbohydrates are stored as fat. So, it is important to eat carbohydrates in a decent amount.

Have two meals before training. Include sweet potatoes, stone-rolled oats and other complex carbohydrates in your diet before workout. First meal should be a couple of hours before you train to raise blood sugar and glycogen level. Second meal should be an hour before training. For most of the people, 40 grams of carbohydrates are enough.

Creatine Monohydrate

There are different forms of creatine available in the market. However, you should choose micronized creatine monohydrates as these are clinically studied, solid and tried and tested. In case of intense activities like weightlifting, the human body makes use of creatine phosphates to produce energy. 2-5 grams of creatine monohydrate are sufficient.

Fast-Absorbing Protein

Whey proteins before training always generate better results. Whey protein consists of a higher concentration of branched-chain amino acids (BCAAs). These acids reduce fatigue, enhance exercise performance, boost muscle growth and promote weight loss.

Beta Alanine

Beta-Alanine improves conservation of muscle energy. There are following benefits of consuming these acids before training:

  • more muscle mass
  • more muscle strength and power
  • more aerobic endurance
  • more aerobic muscular endurance
  • more exercise capacity

Consuming 4-5 grams of Beta Alanine is not only good for endurance and muscle growth it also improves our ability to train longer and harder.

What to Eat After Workout?


Proteins are essentially required to promote repair and growth. Proteins are continuously broken down as you train hard. So, sufficient quantity of proteins should be available in the body. The quantity of protein intake completely depends on workout and your body. After workout, the body needs an adequate amount of proteins for repair, recovery and growth.

Being rich in BCAA, Whey proteins are digested quickly. Whey proteins are also highly bio-available. So, these proteins are ideal after workout. Combining slow and fast-digesting proteins such as casein and whey rewards you with the best post-workout benefits.

Consuming 20 grams of proteins after workout can do wonders for you. This helps in fast muscle repair and recovery. Hydrolyzed whey proteins improve blood amino acid levels quickly when compared to regular whey. However, it can’t be a long-term protein source. So, consume 40 grams of a mixture of casein and whey after training.

Fast Carbohydrates

After a tough training session, level of glycogen and blood sugar is low. People often overlook rewards of consuming fast-acting carbohydrates. After workout, the body, first of all, corrects glycogen and blood sugar balance. Apart from this, fast carbohydrates also increase insulin and boost recovery. 50-75 grams of fast carbohydrates after exercise are sufficient for recovery.

Branched-Chain Amino Acid (BCAA)

During intense or long workout sessions, in the absence of sufficient blood sugar and glycogen, muscle tissues are broken down. So, amino acids are very important for you. Dietary proteins are a good source of amino acids.

Your body continuously needs energy before and after workout. So, always follow the instructions of your personal trainer in NYC while training and eating.

What to Eat Before and After Workout to Maximize the Results

Tasha Ingram

Tasha Ingram Fitness provides complete personal training in NYC. You can receive personalized programs and guidance to achieve your fitness goal. Our key areas of perfection include muscle toning, weight maintenance, cardio and flexibility training! Read more from our website!

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