2 or more hours since your last meal? Grab something to eat. While protein is important for building muscle, carbohydrates are key to pre-workout fueling. Foods with carbs help ensure you’ve got enough energy stored in your muscles (glycogen) to power through a tough workout.
Carbohydrates
Sustain Energy
Timing
1-2 Hours Before Training
Most strength training sessions are less than 90 minutes. That means if you fuel up properly before starting, you probably won’t need anything else while training. Focus on staying hydrated—and having a great workout!
Fluid
Stay Hydrated
Timing
Drink Thoughout Training
Post-workout nutrition is a must. Aim for 20 grams of complete protein and additional carbohydrates within 30 minutes of a training session. Complete proteins (like meat, dairy and soy) help repair and build muscles, while carbs are crucial for restoring energy stores.
Protein + Carbohydrates
Repair & Restore
Timing
Within 30 Minutes
