What you eat before, during, and after lifting plays a significant role in how your body adapts to your training.  This guide offers fundamental nutritional strategies to enhance your lifting sessions and support muscle growth and recovery, helping you stay ahead of the competition.  Because everyone reacts differently to various foods and nutrients, finding what works best for you is key to achieving your desired results.

 

What’s Your Lifting Goal? Endurance, Strength, or Hypertrophy?   Endurance Lifting: Aims to enhance stamina and muscular endurance.  Focus on lighter weights with higher repetitions and shorter rest periods. Nutrition should include ample carbohydrates for sustained energy and adequate protein for recovery.   Strength Lifting: Concentrates on increasing maximum force production.  Emphasizes heavy weights with lower repetitions and longer rest periods between sets.  A diet high in protein supports muscle repair, while sufficient calories fuel intense workouts.   Hypertrophy: Targets muscle growth and size.  Involves moderate to heavy weights with moderate repetitions and short to moderate rest periods.  Prioritize a balanced intake of protein for muscle repair and carbohydrates for energy. Your lifting goal will influence your specific nutritional and training requirements. Read more about different rep ranges on our blog.

 

Before Lifting

 

The goal of a pre-lifting meal or snack is to provide your body with the necessary nutrition to maximize performance and strength.  Eating too close to your workout might leave you feeling weighed down or uncomfortable, while waiting too long can leave you low on energy.  To strike the right balance, aim for a well-rounded meal 2 to 4 hours before your session [1].  If you need a boost closer to workout time, choose a small, easily digestible snack about 30 to 60 minutes beforehand [2].  

 

Here are some points to keep in mind:

 

Meal Guidelines (2 to 4 hours before your lifting session)[1]: Your pre-lifting meal should provide a mix of carbohydrates, protein, and a moderate amount of fat [2].  Choose complex carbs like whole grains (brown rice, quinoa), fruits (berries, bananas), and starchy vegetables (sweet potatoes, yuca, plantains) for sustained energy.  Include lean proteins such as chicken, turkey, fish, or plant-based options like tofu and legumes to support muscle repair and growth. (Note: while plant-based proteins are beneficial, most are not complete sources of all 9 essential amino acids. Combining different plant proteins, such as rice and beans, can help ensure a complete amino acid profile).  Add a small amount of fat for additional energy if 2 hours before an event and even more fat if 4 hours before an event.  Consider monounsaturated fats, such as olive oil, avocados, or nuts, and polyunsaturated omega-3’s like chopped walnuts, ground chia seeds, ground hempseeds, or ground flaxseeds.

 

Sample Meals: 

 

• Mediterranean ground turkey bowl: 90% lean turkey, farro, tomatoes, and cucumbers, with avocado, olive oil, and topped with hummus, parsley and/or fresh oregano 
• Steak fajitas: peppers and onions sauteed with olive oil over low heat with sliced steak in corn tortillas topped with cheddar cheese and guacamole
• EBTB Salmon: salmon topped with maple syrup and Everything But the Bagel seasoning with a bowl of couscous and roasted brussel sprouts 

 

Hydration: Ensure you’re well-hydrated before your workout.  Drinking water or a sports drink prepares your body to tackle your lifting session effectively. 

 

Snack Guidelines (30 to 60 minutes before your lifting session): Ideal pre-lifting snacks should be high in easily digestible simple carbohydrates [2], such as bananas or crackers, to provide a readily available source of glucose/energy for intense workouts.  Avoid complex carbohydrates, which can cause bloating due to their fiber content [3].  Include a small amount of protein and minimize high fat foods, as they can slow digestion [4], potentially causing nausea and/or vomiting. This way, the only weight you’ll feel is from the barbell or dumbbells.

 

Sample Snacks:

 

• Low-fat energy bars, such as Picky Bars or Jonesbar
• Banana with fat free or low-fat yogurt
• Rice cakes and pumpkin butter

 

During Lifting

 

Note: If you’re lifting intensely for over an hour, a snack can help maintain your energy levels. For shorter or less intense sessions, a snack may not be needed.

 

Sample Energy Sources for Lifting Sessions Greater Than 1 Hour: 

 

• Banana
• Small serving of pretzels 
• Energy gels or chews
• Protein shake or smoothie

 

Hydrate regularly to prevent dehydration:

 

• Drink water throughout your lifting session 
• If you’re lifting for longer than 1 hour and/or sweating excessively, choose a sports drink with electrolytes to replace lost sodium, potassium, and other essential minerals [2,5]

 

After Lifting

 

After lifting, your body enters the “anabolic window,” a prime time for efficient nutrient absorption and recovery [6].  To take advantage of this period, focus on the following for your post-lifting meal and snacks:

 

Snack Guidelines (eat within 30 to 60 minutes after your lifting session): If a full meal isn’t feasible, choose snacks that provide both carbohydrates and protein to replete glycogen stores and stimulate muscle repair and recovery.  (Note: Liquids might be easier to tolerate after an intense session).  

 

Sample Snacks: 

 

• Greek Yogurt (2% or fat free) with a low-fat granola bar (such as Quakers Chewy Granola Bar or MADEGOOD Mornings Bar – look for those with <5 grams of fat per serving)
• Protein shake with a banana or fruit smoothie with added protein
• Cottage cheese with berries
• Chicken or turkey sandwich on whole-grain bread
• Protein bar (just be sure to check the fat content)
• Cheese stick with hummus, pretzels, and cucumbers

 

Meal Guidelines: Alternatively, if it’s almost time for your next meal, forgo the snack and eat a macro meal (all three macronutrients: carbs, proteins and fats) with high-quality protein such as a bison burger, filet mignon, sea bass, or sardines. Only animal sources are “complete proteins,” providing all of the essential amino acids necessary to rebuild muscle fibers, support hypertrophy, and accelerate recovery [7].  Prioritize carbohydrates such as rice, pasta, and starchy fruits/vegetables (plantains, beans, yucca, potatoes…)  to efficiently restore muscle glycogen and boost nutrient intake.  Carbohydrates are “protein sparing,” so including enough of them post-workout creates optimal conditions for hypertrophy, ensuring that the protein you consume is directed toward building and repairing muscle.  Incorporate moderate amounts of monounsaturated fats and omega-3’s to enhance recovery, maintain hormone balance, and promote fullness and satiety.  Avocados, nuts, and seeds are excellent choices, but should be eaten in portions that your body can comfortably digest to avoid discomfort and support nutrient absorption. We suggest grinding or chopping nuts and seeds for best absorption. 

 

Sample Meals Ideas:

 

• Chicken sausage tossed with olive oil, orecchiette pasta and dark green veggies
• Sea Bass topped with olive tapenade served with a mozzarella tomato couscous salad 
• Egg omelet with spinach, tomato, ham and manchego cheese with whole grain toast
• Vegetarian: Baked peanut tofu stir fry with soba noodles and bok choy; topped with crushed peanuts

 

Sample Meal Recipes:

https://lauracipullo.com/blog/turkey-chili/

https://lauracipullo.com/blog/grab-and-go-goulash/

https://lauracipullo.com/blog/kale-and-quinoa-salad-with-shrimp/

 

Hydration: Drink plenty of fluids to rehydrate and assist with recovery.  Water is usually sufficient, but for intense sessions where you sweat heavily, consider beverages with electrolytes to replace lost minerals [2].

 

Check out our blog for a DIY electrolyte drink. 

 

Key Takeaways:

 

1. Pre-Lifting Meal: to optimize energy levels and mitigate muscle breakdown.
2. Pre-Lifting Snack: to provide readily available fuel. 
3. Mid-Lifting Snack: not always necessary; however, can help sustain efforts, maintain stable blood sugar, and support muscle adaptations in prolonged lifting sessions.
4. Post-Lifting Snack: to replete glycogen stores and repair muscle breakdown.
5. Post-Lifting Meal: to facilitate ongoing recovery, promote hypertrophy, and support overall health.

 

 

 

References 

 

1. Murphy L. Nutrient Timing: Pre- and Post-Workout Questions Answered! blog.nasm.org. Published 2017. Accessed August 22, 2024. https://blog.nasm.org/workout-and-nutrition-timing 
2. Skolnik H. Here’s What to Eat Before and After a Workout. Hospital for Special Surgery. Published August 30, 2021. Accessed June 29, 2024. https://www.hss.edu/article_eat-before-after-workout.asp 
3. Webber D. Carbohydrate Recommendations for Athletes (Beginners Guide 2022). Webber Nutrition. Published July 12, 2023. Accessed June 30, 2024. https://webber-nutrition.co.uk/carbohydrate-recommendations-for-athletes/ 
4. American Heart Association. Food as Fuel Before, During and After Workouts. www.heart.org. Published 2015. Accessed August 22, 2024. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
5. Kerksick C, Harvey T, Stout J, et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition. 2008;5(1). doi:https://doi.org/10.1186/1550-2783-5-17 
6. Nunez K. Anabolic Window: What It Means and Whether It Exists. Healthline. Published June 22, 2020. Accessed August 22, 2024. https://www.healthline.com/health/fitness-exercise/anabolic-window#protein-window-theory  
7. Mawer R. Does Nutrient Timing Matter? A Critical Look. Healthline. Published June 3, 2017. Accessed June 29, 2024. https://www.healthline.com/nutrition/does-nutrient-timing-matter#TOC_TITLE_HDR_3