When it comes to maximizing performance and building muscle, when you eat is nearly as important as what you eat. Clean eating principles suggest it’s best to eat within an hour of waking to jumpstart your metabolism. If you plan to exercise right away after breakfast, eat lightly. A good guideline is to not eat more calories than you plan on burning. Emphasize carbohydrates for maximum energy. Also, it’s preferable to eat 3-5 small meals a day rather than 2 or 3 larger meals. Skipping meals can send your body into conservation mode, causing it to hang on to fat stores. Use complex carbs to fuel your workouts, protein for recovery.
What to Eat Before a Workout
- Whole wheat toast
- Pasta
- Trail mix
- Greek yogurt
- Smoothies or juice
- Milk
- Oatmeal
- Fresh fruit
What to Eat After a Workout
- Protein shake
- Chicken breast
- Fish
- Eggs
- Avocado
- Hummus