What to eat before and after training to gain muscle and lose weight?

Eating before, during and after training is important to promote muscle gain and weight loss, as food provides the energy needed to complete the workout and also promotes recovery and muscle gain. As well as paying attention to what you eat, it is also important to drink plenty of water during your workout to keep your body hydrated. Find out how to improve your training results.


The pre-workout meal varies depending on the time between the meal and the workout: the closer the meal is to the workout, the lighter it should be to avoid discomfort during exercise. The recommendation is that the pre-workout should be a source of carbohydrates, protein and fat to provide energy for the workout. Would you like to have more tips on muscle building, try it here. One option is 1 cup of milk with 1 tablespoon of cocoa powder and a roll with cheese, or just 1 cup of avocado smoothie with 1 tablespoon of oatmeal. If you don't have much time between your meal and your workout, you can opt for a yoghurt and a piece of fruit, a protein bar or a piece of fruit such as a banana or an apple, for example.

During training

During training, you should drink water, coconut water or sports drinks, depending on the intensity and type of training. Fluids containing mineral salts help control the body's chemical reactions during exercise and keep the body hydrated. Although hydration is important in all types of training, it is even more important when training lasts longer than an hour or when training in a high temperature or dry climate.

After training

Post-workout nutrition is important to prevent muscle loss, promote muscle recovery after stimulation and increase protein synthesis in the muscles. Therefore, the recommendation is that the post-workout is within 45 minutes of training and is rich in protein, the person may prefer yoghurt, meat gelatin, egg white or ham, ideally a full meal such as lunch or dinner.