​What to Eat Before & After Lifting Weights

Find out exactly what the best pre & post workout meals are for muscle growth and fat loss. If you're curious about what to eat before your workout this video will provide many detailed pre workout options including ones that are on the go. If you're looking for the best foods to eat after your workout this video will help with multiple post workout meal plan suggestions.
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The foods you eat before your workout will influence the amount of weight you can lift, your energy levels, and your overall workout performance. Likewise, the foods you eat after your workout will determine how much muscle you build, how much fat you burn, and how quickly your muscles recover. Both are very important; people usually focus much more on their workout than what they're eating. This is a big mistake because planning your food will lead to much better results than just working out and eating whatever before and after your workout. 

Most people that arent used to working out on an empty stomach, perform much better when they actually have a pre-workout meal. So let's start there first, what are some of the best foods you can have before lifting weights. Well lifting weights, especially you intend to lift heavy weights, is powered primarily by glucose which is a broken-down simplified form of carbohydrates. Of course, you also already know that there are benefits to having a source of protein in each meal as well and even though having protein is typically not as useful as having carbs before a workout protein is still an important part of your pre workout meal. So the ideal pre-workout meal includes a combination of carbohydrates for energy and a small amount of protein to spare muscle breakdown and assist with muscle recovery. The one macronutrient that you want to be careful of before you lift weights is dietary fat. Fat will slow down the digestion of your meal. Because of this dietary fat can cause digestive discomfort while you're exercising. Very high-fiber foods, ones that are even healthy like vegetables, can do the same, so you want to stick to foods that are easy to digest before your workout. You also want to aim to eat anywhere from 1–3 hours before your workout. The sweet spot tends to be 2 hours, but it really depends on how long it takes for your body to digest food. 

So a great simple carbohydrate option right off the bat is a banana. Bananas are an excellent pre-workout food because they provide easily digestible carbohydrates for quick and sustained energy, along with potassium to support muscle function and prevent cramps during exercise. Bananas are also gentle on the stomach, making them easy to digest, and since you can take them with you anywhere they're a convenient option for people with busy schedules. You can combine the banana with a simple, easily digestible source of protein like Greek yogurt, adding 10 to 15 grams of protein to your pre-workout meal.  

Another easy-to-digest carbohydrate is white rice. White rice is an excellent pre-workout food because it provides easily digestible, fast-acting carbohydrates that fill your glycogen stores which fuel your muscles for weight lifting. Unlike brown rice, white rice has a lower fiber content which helps it digest quickly without any digestive issues. To make it a balanced meal, pair white rice with a lean protein source like grilled chicken, ground turkey, or egg whites. These are all light on the stomach while still providing all essential amino acids for your body. 

Another great carb combo before your workout is oats with berries. Together these make for an excellent pre-workout meal because they provide a balance of slower-digesting carbs from the oats for sustained energy and natural sugars from the berries for a faster energy boost. That's why this meal should keep you feeling energized throughout your entire workout. You can combine oats and berries with Greek yogurt, a scoop of protein powder mixed into the oats, or high protein milk mixed into the oats. You can also combine it with a side of boiled egg whites for an ideal pre-workout meal.

Now if you don't have any time to prep, rice cakes can be an easy yet effective pre-workout carb alternative. They provide fast-digesting carbohydrates for a quick energy boost without making you feel heavy. You can add pb2 or another low-fat dehydrated peanut or almond butter powder to the rice cakes. This will add flavor, while also incorporating more protein. Alternatively, you can add some turkey or chicken deli slices on your rice cakes to improve taste while adding protein. 

One last very simple pre-workout carb that can work very well, yet most people are terribly afraid of is white bread. White bread can digest very quickly usually within 30 to a maximum of 60 minutes. It's light, easy to digest, and requires no prep time. Even though it isn't as nutrient-dense as whole-grain bread…