What to Eat Before Training:
- Complex Carbohydrates: Oatmeal, sweet potatoes, brown rice for sustained energy
- Lean Protein: Chicken, fish, or protein shake for muscle support
- Healthy Fats: Small amounts of nuts or avocado (if eating 2-3 hours before)
Post-Workout Nutrition
The post-workout window is critical for recovery and muscle growth. Aim to eat within 30-60 minutes after training.
What to Eat After Training:
- Fast-Digesting Protein: Whey protein shake or lean meat (20-40g)
- Simple Carbohydrates: White rice, fruits, or dextrose to replenish glycogen
- Hydration: Water and electrolytes to replace fluids lost during exercise
The Bottom Line
While nutrient timing matters, total daily intake is most important. Focus on meeting your overall protein, carbohydrate, and calorie goals throughout the day for optimal results.
