What to eat before and after training

What do I eat before practice?

And after practice, like what?

These are two very common questions, and we will answer definitively.

Who is this article for?

For those who do hypertrophy workouts, lasting about 1h to 1.30h, and seeks to gain muscle mass or lose fat while maintaining lean mass.

If your goal is to run the marathon this article is not ideal, but if on the other hand you want to gain muscle mass, you are in the right place.

What to eat before training

Let's start by talking about the pre-practice meal.

The pre-workout meal should be done about 2 hours before picking up the dumbbells.

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This meal should be composed essentially of two macronutrients, they are protein and carbohydrates.

As for fats, although it is not necessary to eliminate them completely in this meal, it is not the best time to devour a salmon steak.

So now that you know what should be part of your pre-workout meal, the question arises:

But what carbohydrates and proteins should I use?

At the pre-workout meal, you should bet on complex carbohydrates and proteins of high biological value.


  • Sweet potato
  • Oats
  • Rice
  • Mass
  • Wholewheat bread


  • Eggs
  • Chicken breast or turkey
  • Tuna

Combine a food from the list of carbohydrates, with a protein list food and get a good pre-workout meal.

If you want to add some fats, mainly for caloric matter, use one to two yolks or some peanut butter.

As for quantities, in relation to protein, you should use between 20g and 40g.

As for carbohydrates, it will depend on your goals and your diet plan.

Simple combinations

  • Sweet potato with chicken breast
  • Oats and eggs
  • Wholewheat bread with tuna

In short, the pre-workout meal should be ingested 2 hours before training and should consist of complex carbohydrates and quality proteins.


Sometimes we eat this meal, but we can only go to practice three hours later.

Other times there are unforeseen events and we have to go train as soon as possible.

What to do in these cases?

The ideal in these situations will be a light meal, composed essentially of fast-absorbing protein and possibly simple carbohydrates, depending on the previous meal.

What would then be a good solution?

About 30 to 45 minutes before training, bet on a whey protein shake with a banana, this will allow you to have the best performance in training.

I'm drying up and I'm cutting into hydrates, can I eat only protein on this meal?

As you can see here and here, it's not a good idea to train with low glycogen reserves, as it leads to greater muscle catabolism, and also to a lower yield.

This isn't what you want in weight training.

Ideally, you plan your diet so that you have carbohydrates before training, there are better times to cut in carbohydrates.

what to eat before and after training

What to eat after practice?

In the post-workout meal, when it comes to weight training, the top priority is protein intake.

Ingesting protein in this period will cause passes from a catabolic state to an anabolic state. (1)

As for carbohydrates, it is also a good time to consume them, as they will reset the spent glycogen, and increased insulin levels can be beneficial.

Now, what sources to use after training?

Supplementation with whey protein at this time is widely used due to its rapid absorption, and excellent biological value.

And it's actually a good idea.

You should use about 20g to 40g of whey protein after training to maximize protein synthesis.

For carbohydrates, as in the pre-workout meal, it depends on your goals.

As a general rule, use maltodextrin as a source of carbohydrates, and about 40g is usually ideal.

Briefly, after training uses a shake with about 20 to 40g of whey protein together with about 40g of maltodextrin.

It's a good idea to add creatine, especially if your goal is muscle mass gain.

This will give you good results.

What's next?

Now, after this shake you still can't relax.

About 1h to 1.30h after the shake, you should bet on a solid meal, with quality proteins and complex carbohydrates.

This will make you get the best out of bodybuilding training.

And what solid meal is that? What should you include?


  • Sweet Potato
  • Oats
  • Brown Rice / Rice
  • Whole Mass / Pasta
  • Wholewheat Bread


  • Eggs
  • Chicken breast or turkey
  • Tuna

Have you seen this anywhere?

It's true, this meal must be in the same kind as you do before practice.

Lean proteins and complex carbohydrates.

Is the post-workout shake mandatory?

No, post-workout shake is not mandatory, but it brings benefits. (2)

If you're not a fan of powders and shakers, move immediately to the solid meal, with the ingredients you just reviewed.

pre and pos workout


While pre- and post-workout feeding is important, and brings clear benefits to achieve better results, the most important will always be the intake of the right amount of total macronutrients, not just at this time.

Betting on carbohydrates and proteins before and after training is a safe strategy to achieve good results, whether it's the goal of gaining or losing weight.

Carbohydrates should be adapted individually, and according to the goal they can be more or less high.

In relation to protein, it remains, regardless of the objective, since its role in protein synthesis is crucial.

If you have any questions, use the comments area below.


(1) Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Postexercise net
protein synthesis in human muscle from orally administered amino acids. Am J
Physiol. 1999 Apr;276(4 Pt 1):E628-34.
(2) Tang JE, JJ Manolakos, Gw Kujbida, PJ Lysecki, Moore DR, Phillips SM. Minimal 
whey protein with carbohydrate stimulates muscle protein synthesis following
resistance exercise in trained young men. Physiol Nutr Metab Appl. 2007
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