You put in the effort at the gym—strength training, sweating, pushing yourself. But are you fueling your body in a way that helps you see results?
If you’ve ever felt drained during your workout, struggled to recover afterward, or wondered why you’re not gaining muscle despite hours in the gym, your pre- and post- workout meals might be the issue. Eating food isn’t just about satisfying hunger, it’s fuel for performance and recovery. Eat well before and after your strength training sessions, and you’ll be more energized, recover quicker, and actually see the muscle gains you’re working for.
Why does what I eat matter for working out?
Think of your body like a car. Carbohydrates are the gasoline that fuels your workout. They’re the body’s primary source of energy, being the quickest and easiest to use. If you don’t get enough carbohydrates, your body will break down other sources for energy, including your muscles, which is the exact opposite of what we want when strength training.
There are two different types of carbohydrates: fast-digesting and slow-digesting. The fast-digesting carbs can be used by our body very quickly for energy and include foods such as fruit, white bread, apple sauce, and honey. Alternatively, slow-digesting carbohydrates take longer for our body to access the energy, but keep us energized for longer. These include oats, whole grain bread, beans, and greek yogurt. Fast-digesting carbs give us a steady energy source for a longer period of time, while slow-digesting carbs give us one quick “shot” of energy that doesn’t last as long.
Protein is used by the body to build muscle. Without it, your hard work in the gym won’t translate into stronger, leaner muscles. Together, carbs and protein give you the energy to train hard and the nutrients to recover properly afterward.
What do I eat before strength training?
2-3 hours before:
2-3 hours before a strength training session is the perfect opportunity to fuel up and increase your energy to set yourself up for a strong session. Aim for a mix of slow-digesting carbohydrates, protein, and a small amount of healthy fats.
Examples:
- Turkey sandwich + piece of fruit
- Chicken, rice, and veggies
- Omelette with toast
- Want a breakfast that’ll help fuel your strength training later in the day? Try this egg and avocado toast for a good blend of carbohydrates, protein, and healthy fats
Within 1-hour before:
Aim for carbohydrate-focused snacks, including fast-digesting carbs to provide you with some energy for your session. Aim to incorporate a small amount of protein to help your muscles start growing immediately after lifting. More questions about why you should have fast-digesting carbs to fuel a 1-hour long strength training session? Check out this article.
Examples:
- Fruit smoothie
- Toast with nut butter and fruit
- Granola bars
- Rice cakes and nut butter
- Fruit and a bit of cheese
Pro-tip: Avoid greasy or overly rich foods before your workout—they can cause discomfort and slow you down.
What do I eat after strength-training?
After your workout, your body is ready to use the nutrients from food to build muscle and replenish your energy.
Focus on both protein and carbohydrates. Protein wil help you rebuild and grow muscles, while carbohydrates consumed after a workout will replenish the energy burned during training, preventing muscle breakdown and fatigue.
Examples:
- Eggs with toast or roasted potatoes
- Chicken, sweet potatoes, and greens
- Beef or lentil burrito bowl
- Salmon, rice, and vegetables
- Tight on time? Try making this quick, sheet-pan chicken and vegetable dish on Sunday and refrigerate to eat throughout the week after your strength training sessions. Pair it with brown rice or quinoa to get those carbohydrates that will help fuel you for longer.
If it’s not mealtime yet, grab a quick snack:
- Yogurt with fruit
- Peanut butter sandwich on whole-grain bread
- Turkey wrap
- Apple with nut butter
Don’t forget hydration!
Dehydration can make you feel sluggish, impair recovery, and even increase risk of injury.
Sip water throughout your workout, taking small, frequent sips. Rehydrate after your session with plenty of water.
Bottom Line
Strength training isn’t just about lifting weights, it’s also about giving your body the right tools to perform and recover. Fuel up with carbs for energy, protein for muscle growth, and stay hydrated. With the right nutrition before and after your workouts, you’ll not only feel stronger but will also see better results over time.
More questions? Review this document for more information
