Master Food Log for Gaining Muscle and Losing Fat Guide

Eating Before, During, and After A Workout: A Guide

Athletic Aha Athlete workout

With so many tips and tricks around us, you can feel very uncertain about what you should eat before, during, and after a workout. Rest assured, Athletic Aha! is here to help. Read on to learn more!

If you are wondering how to eat to support a healthy workout, this is the guide for you.

It is important to note that these are just general guidelines, so please consult with your doctor or sports dietitian before trying these tips if you have special health issues. 

Try to eat (six times a day, at least three of them containing protein, starch, vegetables, and good fats) says sports nutritionist and Georgia State University professor emeritus Christine Rosenbloom, Ph.D., RD.

The Basics of Eating for Muscle Gain 

Sports dietitian nutritionist and Georgia State University professor emeritus Christine Rosebloom recommends eating six times a day. She says to strive to include protein, starch, vegetables, and healthy fats at least three of these times.

In other words, it is important to eat often. Breakfast, lunch, dinner, and three snacks.

Dietary Tips for Gaining Muscle

Tips to increase your Muscle Gain 

Let's focus more on sticking to a healthy set schedule of fitness and nutrition to achieve those #GOALS.

Let's break down some tips for muscle growth in terms of before, during, and after working out.

Breakfast Time: Make this the highest calorie meal within your macros and add in your Vitamins/supplements like your greens and multivitamins etc.

Lunch and Dinner Meals: A variety is a must. Choose lean meats and foods with these colors in every meal: 

meat something sweet (omit if you can but for those days when you have to have dessert)- a quarter of a palm-size, something green then yellow red or orange.

 Before the Workout

Athlete playing basketball looking strong

Now, this is a great time to take your Pre-workout, BCAA, EAA

According to the American Heart Association, two hours before the workout, it is important to consume healthy carbohydrates such as whole grains, dairy, or oatmeal.

Avoid too much protein or saturated fat at this time.

Let's say you work out right after waking up and do not have time to eat two hours before. Then you should have a small piece of fruit, such as a banana.

So take in some protein and carbs and include a small amount of healthy fats like avocado, almond butter, peanut butter or olive oil.

During the Workout

Additionally, the American Heart Association recommends that if you workout in under an hour, there is no need to eat. Just stay hydrated (more on this below!).

Drink your Electrolytes and EAA preferable or BCAA's during your workout for an intra-workout formula to maximize muscle gain. 

However, if your workout is longer than 60 minutes, you should consume 50 to 100 calories of carbohydrates every half an hour. 

After the Workout

After you exercise, your muscles need nutrients to recover and replace the stored glycogen that was depleted during the workout.

According to the Mayo Clinic, no later than two hours after a workout, try to consume a meal high in carbohydrates and protein. An example would be a peanut butter sandwich or yogurt and fruit. 

Water or Sports Drink? Tips for Hydration

The Mayo Clinic recommends consuming adequate amounts of water before, during, and after exercise.  Here are their recommendations: 

  • 2 to 3 cups of water 2 to 3 hours before working out
  • 1/2 to 1 cup of water every 15 minutes during the workout (more if the temperature is high or you have a higher body weight) 
  • 2 to 3 cups of water for every 1/2 of a kilogram you lose during the workout

If you work out for over an hour, you should consume a sports drink for electrolyte balance instead of water. 

Remember to focus on the mind and muscle coordination. 

Mind muscle coordination boxer wiman

New to fitness? start here: 2 days of Cardio, 2-3 days of weight training, one day of active stretching or yoga, one day of Active Rest ex going for a walk, playing volleyball, swimming at the beach, cutting the grass at home.

Flexibility should be done everyday.  It's key to a sound well-rounded body. DON'T skip it. You will be amazed with the increase in gains that come along with increasing your flexibility. Here are some nutritional tips learned along the way that can help you achieve a better you without all the fluff and confusion. An easy to follow master food guide that can help you start/sustain your journey. Feel free to deviate. This is just a guide to help you get started this is not intended to treat or cure any health issues and remember MACROS are your friend.

Here is a sample food guide

Master food guide with diet nutrition choices

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Other Apps that help

Try using Lifsum an amazing app that helps you track your macros by scanning in your food choices. It is very easy to use. Another option is to use the free website for free nutritional info  We hope you enjoyed our helpful tips for Active lifestyles. For motivational or tools to help you with your journey check out our many items Use Coupon Code: FIT4LIFE on your next order and feel free to share this with your loved ones. ENJOY!




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