How to Better to Eat Before or After a Workout

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Is it Better to Eat Before or After a Workout?

There is a lot of information on how to eat well after a workout, but there is absolutely no information about nutrition “before”. Let’s try to figure it out.

Eat Before or After Weight Loss
The result of proper Eat Before or After a Workout


It is not so important how you eat before or after training, it is much more important to eat during the day and its balance – remember this basic rule.

Ideally, you should have a full meal 1.5-2 hours before training so that you have strength, and food in your stomach does not interfere with your workout.

What is a complete meal?

Meals should include, 1/2 vegetables, 1/4 complex carbs, 1/4 protein.

If you can’t eat in advance, and you are hungry, then 30-40 minutes before training you need to consume a serving of fast carbs and easily digestible proteins (preferably in combination).

It Can Be:

  • Fruit: fresh, dried
  • Fermented milk and dairy products: yogurts, kefir, cottage cheese;
  • Protein bars with good composition. It is necessary to pay attention to the sugar content – ideally it should not be;
  • Smoothie. Berries/fruits + dairy products or juice are ideal here.

Nutritional Results + Regular Workout

Nutritional Results
Nutritional Results + Regular Workout


How Better to Eat After Workout

There are many myths about after workout nutrition. I will try to tell you everything from a scientific point of view, and you decide for yourself what to do.

Whether you lose weight or not, 85% depends on nutrition and only 15% on sports.

This does not mean that physical activity is unnecessary, very necessary! But the main goal of training should not be to lose weight, but to strengthen muscle mass, which is an active part of our body and will subsequently burn our calories.

How to Eat Before Workout

  • 1.5-2 hours before training, the last meal, full (complex carbohydrates, vegetables, proteins).
  • If it so happened that the last meal was 3 hours before training, 30 minutes before training, it makes sense to eat fast carbohydrates and protein: for example, banana and natural yogurt.

After a workout nutrition does not determine whether or not you lose weight. What is important is a calorie deficit during the day and a healthy, rational, complete, adequate, physiological nutrition during the day. A separate meal will not give you a meaningful effect.

| Also read: How long does it take to lose weight? 

How to Eat After Workout?

It makes no sense to close the “carbohydrate window” in the first 30 minutes, a investigation showed that no significant effects on muscle growth were found. No sense to fast for 2 hours.

It is advisable to finish your workout, drive home/work, and eat. Ideally, you should eat for 1.5-2 hours after exercising.

Eating should be as before training, full. If your workout is late, reduce the number of carbs (plan ahead to transfer most of the workout to the morning).

There is no after workout nutrition “set” or “lose weight”: keep track of your nutrition throughout the day!

| Be sure to read: One-Day Menu Option & Guides

Stunning Weight Loss Results

Stunning Weight Loss Results
Better to Eat Before or After a Workout

You can also watch the basic training with basic exercises that you can see on our website:

Training Weight Loss Program for the Week


Weeks 1-3
Bodypart Exercise Sets Reps
Quads/Glutes Leg Press 3 12-10
Hamstrings Lying Leg Curl 4 20-15
Upper Back Seated Cable Row 3 12-10
Chest Flat Bench Press 3-4 12-10-8-6
Shoulders Dumbbell Press 3-4 12-10
Traps Dumbbell shrug 4 20-15
Triceps Pushdown 3-4 15-12
Biceps Barbell curl 4 15-10
Lower Back Back extension 4 12-10
Calves Standing calf raise 4-5 25-20-15
Forearms Barbell wrist curl 4-5 25-20
Abdominals Crunches 3-4 50-35-20



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