Workout Nutrition: What to Eat Before, During, and After a Workout

Nutrition makes up 70% of the results that you see in the mirror. You’ve heard it a thousand times but that doesn’t mean it’s any less true. You may already have a healthy diet and structured meal plan but are you eating the right things around your workout to ensure the best results?

Pre, intra, and post workout nutrition can dramatically impact how quickly you reach your fitness goals. Let’s take a look at the ideal workout nutrition for those who are looking to gain muscle or burn more fat.

Muscle Building Nutrition


  • Before you step into the weight room, you need to make sure of two things: your muscles have energy and protection. It’s okay to eat a large meal 2 to 3 hours before your workout but up to an hour before, it’s best to keep it light and essential. Try one scoop of your favorite whey protein powder along with a natural carbohydrate source like an English muffin or cereal. The protein will provide amino acids to spare muscle tissue from breakdown and the carbs fuel your muscle tissue for the workout.


  • Intra-workout nutrition should continue to provide your muscles with amino acids and a fast acting carb source for fuel. An amino acid supplement and a serving (¼ cup) of natural raisins is the best way to go. You may also want to consider using an amino acid supplement that contains creatine since it’s converted into ATP, the muscles’ preferred source of fuel.


  • This is when your nutritional choices arguably matter most. You need to restore glycogen levels and provide the muscle tissue with plenty of lean muscle building aminos. Drink up one to two scoops of a whey protein isolate. You can combine this with a fast acting carbohydrate source. Maltodextrin supplements are popular but you can also use raisins or a sugar-only candy like Skittles.

Fat Loss Nutrition


  • The goal is fat loss, not muscle loss so you’ll definitely want to make sure you have one scoop of your favorite whey protein, preferably one that is fat free. You want the body to focus on fat burning, not carbohydrate burning so eating a very little amount of carbohydrate pre-workout is okay. We would also recommend drinking one or two cups of green tea. You can also use a pre-workout supplement if you already have one. Make sure it has a thermogenic blend on top of the energy boosters.


  • Again, you want to push your body towards fat burning so muscle protection is your top priority. Use an amino acid supplement during your workout. Preferably one that contains thermogenic ingredients such as yohimbe, green tea extract, and raspberry ketones.


  • Just like with muscle building, you want to get in a high number of amino acids to further muscle development and promote fat burning. Consume one or two serving of a high quality whey protein isolate. A simple carbohydrate to replace glycogen stores is great as well. Again, natural and light like raisins.

Tell Us What You Think!

What are some of the workout meals that you eat to reach your goals?

Let us know in the comments below!


All Things on Kutting Weight, Straight to Your Inbox

Recent Article

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Fight Back Against the Flu with the Sauna Suit

The flu is an illness so annoying that it strikes in the winter then makes another surprise visit to many during the summer. For children and the elderly, the flu isn’t just a week with the sniffles, it can be...

Cure a Hangover with the Sauna Suit

You had a rough week at work and so you decide to follow-up with a wild night to forget the memos and e-mail task lists. Maybe you have one too many and wake up the following morning holding on to...

Featured IN
best live chat