What to Eat Before and After a Workout - Lose Weight and Build Muscle

What to Eat Before and After a Workout - Lose Weight and Build Muscle

July 11, 2018

We all know that it’s important to work out.

But did you know what you eat after a workout is just as important?

Nutrition is a vital part of achieving results with any workout program, and speeds up the transformation process much more quickly that working out alone.

And it’s not just what you eat, it’s the amount of nutrients in what you eat that matters as well.

Here we’ve created a simple guide to help you know what to eat before and after a workout to lose weight and build muscle.


Why is Protein important?

Protein is considered to be one of the building blocks of life.

This is because protein helps rebuild damaged cells, including muscle cells. It also keeps your body from going into starvation mode after a workout.

When your body is deprived of lean protein after a workout, it takes protein from your muscles to use as fuel, causing you to lose muscle mass, and in turn, definition.

What Sources of Protein Should You Consume Pre Workout?

Slower digesting proteins are a great choice to consume a few hours before a workout. This pre-workout fuel will provide you with energy for your workouts.

Here are some slower digesting protein sources:

  • Beans
  • Beef
  • Chicken
  • Turkey
  • Lentils


What Sources of Protein Should You Consume Post Workout?

Your body needs protein that is easily digestible so that it can be shuttles to your muscles quickly. Many of these proteins come from animal or plant products.

Just be sure that your protein powder has all of the essential amino acids. 

That’s a lot of protein.

Here are a few of the best protein sources:

  • Casein
  • Whey
  • Quinoa
  • Pea
  • Beef or marine collagen Peptides

Why are carbs Important?

When you do workout, you use up glucose, which fuels muscles for any type of endurance activity. However, not all carbs are created equal.

Complex, or slow-digesting carbs help stabilize your blood sugar levels while active, and prevent insulin resistance, which can be caused by the blood sugar spikes in simple, processed sugars.

This ratio helps restore muscle glycogen promotes rapid muscle growth and recovery.


What Carbs Should I Eat Pre Workout?

A sensible portion of complex carbs is ideal for physical activity, especially endurance activities. Remember that ratio we mentioned earlier? That’s the rule you should go by.

Those complex carbs should be rich in fiber, which helps remove waste from the body as a whole.

The carbs you should avoid are processed chips, donuts, you know, that junk food, which is full of processed ingredients.

Here are examples of healthy carbs:

  • Sweet potatoes
  • Quinoa (This is packed with protein too!)
  • Brown rice
  • Millet
  • Amaranth
  • Oats


What Carbs Should I Eat Post Workout?

While a few simple sugars are okay in your post workouts supps, it’s important to keep them to a minimum. 

 Keep your complex carbs in a ratio of 3 grams to every gram of protein so that your muscles will have time to recharge after a heavy lifting session or HIIT workout at home.


Stay Hydrated

So many new athletes underestimate the importance of proper hydration before and after a workout.

Drinking 2 glasses of water within a couple of hours of your workout time will keep you hydrated and feeling prepared for whatever your sweat session throws at you on a given day.

Reason to be hydrated:

Want to know how much water to drink a day?

Take the number of pounds you weigh and divide it by two. This is the number of ounces of water you should drink daily.

You need to be hydrated in order to prevent injuries and rid your body of toxins.

So drink up!


Timing is Everything

Sounds cliché right? Well if you don’t time your nutrients, then your results could be negatively affected.

Pre-workout meals should be eaten roughly two hours before a workout, giving your body time to digest a fair amount of protein and complex carbs, besides, the last thing you want to do just after a meal is workout, right?

Your post-workout fuel should be consumed within one hour after your workout. This prevents your muscles from going into starvation mode and keeps your blood sugar off that crazy insulin roller coaster.

Imagine trying to drive a Ferrari on empty, you wouldn’t get very far, and all the waste products in your gas tank would gum up your fuel intake, rendering your mode of transportation useless.

The same is true of your body. It needs high-quality fuel to perform at its best.



Working out is the first step in getting results.

But to perform at its best, your body needs the right fuel to stay energized and rebuild that lean muscle, which in turn boosts your metabolism and accelerates your results.

In addition to working out and fueling your body, a great workout mat will help you get the most out of your workout by protecting your joints, providing a non-slip surface, and giving you room to move.

Grab our Premium Large Exercise Mat today to maximize every minute of your workout.

And don’t forget your post-workout snack!

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