If you’ve ever walked into a workout feeling like a beast… or totally flat, chances are your nutrition had something to do with it.
Food is fuel. But not all fuel is created equal—especially when strength training is your focus. Whether you’re training to build muscle, burn fat, or simply feel better in your body, what you eat before and after a workout can seriously impact your results.
Let’s break it down—macros, timing, and what to avoid—so you can get the most out of your workouts without overthinking every bite.
🥩 First, What Are Macros and Why Do They Matter?
Macros = macronutrients:
- Protein (muscle repair and recovery)
- Carbs (your body’s preferred energy source)
- Fats (support hormones and long-lasting energy)
When you’re lifting weights, each macro plays a unique role. Getting the right mix at the right time helps: ✅ Improve energy during your sessions
✅ Reduce muscle soreness
✅ Maximize muscle gain and fat loss
Skipping meals, “winging it,” or eating junk before lifting may leave you sluggish, weak, or even nauseous mid-workout. Let’s prevent that.
🍌 What to Eat Before a Workout
Goal: Fuel your body so you have energy to push through your training.
You’ll want to focus on:
- Carbs for quick energy
- Protein to start muscle repair early
- A little fat (optional), but don’t go overboard—it digests slower
Timing: Eat 60-90 minutes before you lift. If you’re training early in the morning, keep it light and simple.
Pre-Workout Meal Ideas:
- 2 scrambled eggs + oatmeal with banana
- Greek yogurt + berries + handful of granola
- Protein smoothie with banana + oats + almond milk
- Rice cake with almond butter and a boiled egg
Avoid:
- Anything greasy, fried, or heavy
- Super high-fat meals (they’ll slow you down)
- Empty carbs (cookies, soda) that spike and crash your blood sugar
🥗 What to Eat After a Workout
Goal: Replenish energy, repair muscles, and reduce soreness.
This is where protein and carbs shine. Your body is in prime recovery mode—ready to soak up nutrients and put them to work.
Post-Workout Window: Try to eat within 30-90 minutes after training.
Post-Workout Meal Ideas:
- Grilled chicken + sweet potato + roasted veggies
- Turkey and avocado wrap with fruit
- Protein shake with banana + a handful of pretzels or rice cakes
- Ground beef bowl with rice and greens
Don’t skip this meal—even if you’re trying to lose weight. Skipping post-workout fuel can lead to:
- Poor recovery
- Muscle loss
- Increased cravings later in the day
🍩 Junk Food vs. Whole Foods
Sure, a donut technically has carbs and fat. But it’s also loaded with processed sugar, little to no protein, and won’t give you what your body needs for performance or recovery.
That doesn’t mean you can never have treats. It means you earn more flexibility when your foundation is strong.
Build 80-90% of your meals around:
- Lean proteins
- Complex carbs (sweet potatoes, oats, rice)
- Vegetables
- Healthy fats (avocados, olive oil, nuts)
Save the pizza and ice cream for the occasional night out. Your body—and your barbell—will thank you.
💥 Your Next Step: Don’t Overthink, Just Start
The biggest mistake we see? People trying to be “perfect” instead of being consistent.
Start by improving your pre and post-workout meals. Once that’s in place, we’ll help you fine-tune everything else—macros, timing, cravings, habits.
That’s why we created our 28-Day Nutrition Challenge with Coach Angela Salveo, starting April 27th.
This is your Pre-Summer Reset: ✅ Learn what and how to eat based on YOUR goals
✅ Get expert guidance and feedback
✅ Build habits that last through summer and beyond
🔗 Sign up now → https://buy.stripe.com/6oE00A2RabqeeTm6pq
Let’s dial in your nutrition, one strong meal at a time.
