Want Better Workouts? Eat Like It.

Most guys want better results in the gym, more muscle, better performance, faster recovery.

When I look at what they’re eating before and after they train, it makes perfect sense why they’re not seeing it.

Training without properly fueling is like driving your truck on fumes. Yeah, you can do it for a while. But eventually, performance drops, recovery tanks, and progress stalls. 

Let’s fix that.

What To Eat Before You Train

The goal before training is simple, show up fueled and ready to perform. If you’re going to go through the effort to take the time in your day, lift the weight, get sore, you want to make sure you're maximizing your growth potential. 

That means carbs and protein.

Carbs are your body’s preferred fuel source for intense training, especially strength training. They give you energy, increase blood flow, improve pumps, and help you push harder.

Pair that with some easy-to-digest protein so you have amino acids in your bloodstream while you train. If amino acids aren't already in your bloodstream from a dietary source, your body will get them by breaking down muscle tissue, and that sucks!

Here are some simple pre-workout meal/snack examples:

• Cream of rice + whey protein

• Rice cakes + honey + protein shake

• Chicken & rice

• Oats + fruit + protein (Greek yogurt with some whey will work)

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Keep fats low here, fat slows digestion and this isn’t the meal where you want food sitting heavy in your gut. Steak is great, but not an ideal pre-workout protein source. 

Aim to eat 60-90 minutes before you train so you’re not bloated or sluggish walking into the gym.

What To Eat After You Train

After training, your body is primed for recovery.

Protein repairs muscle tissue. Carbs replenish glycogen. Both help control cortisol and kickstart recovery. 

*Side note here: if you want to make an argument on when to take your creatine, insert here- post workout with carbs. Your muscles are a sponge and the insulin spike is a great catalyst for delivery, driving nutrients like creatine into the muscle cell. 

Skip the fasting nonsense here. This is when you want food working for you. Between my post workout shake and meal following that shake, I’ll get between ¼ to ⅓ of my total daily calories. 

Easy post-workout meals/snacks:

• Whey protein shake + fruit + rice cakes (follow this with a meal 60-90 minutes later for those who don’t like a big meal right after training)

• Chicken or beef + potatoes or white rice.

Bonus tip: Salt your meals. Electrolytes (especially sodium) drive hydration, pump, and nutrient delivery. They’re crucial around your training window. I salt everything, eggs, yogurt, oats, they all get some Na! (Sodium on the periodic table. For you non nerds;)

The Bottom Line

Training hard is only half the battle. You don’t grow in the gym, you grow when you recover.

Most guys would look, feel, and perform WAY better if they simply fueled their training properly.

Don’t overthink it. Eat carbs. Prioritize protein. Salt your food. Be consistent.

Want better results? Eat like it.

To your potential,

Brian

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Supplement Discussion: Intra Workout Nutrition

I am a huge believer in intra workout nutrition! The right mix in your workout jug can make a big difference in your performance in the gym that day. Great workouts day after day stack up, this is how real gains are made AND feeling great in the gym is a good way to make sure you want to go back. Here is my intra workout stack, in order of importance... 1. Cluster Dextrin- This designer carbohydrate is THE PERFECT intra workout fuel! It stabilizes blood sugars so you don't crash, and is very light on the stomach unlike dextrose or sugary treats to keep you sugars up. Glycofeed is my go to. 1-2 scoops depending on workout intensity.

2. Creatine- Although timing matters less than consistency you can make a good argument for maximizing creatine uptake by taking it either during or immediately after a workout with a carbohydrate.

3. EAA's- Essential Amino Acids make your water taste amazing! Oh, they also fuel muscle protein synthesis, reduce muscle breakdown, and support endurance so you can train harder and recover faster. You need amino acids while you train to metabolize energy for your work load. You can either get them from a dietary (supplemental) source so they are available in your bloodstream or they come from muscle tissue. Obviously the former is preferred.