Should you eat before or after working out? Both have benefits — but the timing depends on your goals. Eating before training boosts energy and performance. Eating after helps recovery and muscle growth. Here's how to get it right.
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Eating before gives your body fuel to train hard. Eating after helps it recover and grow stronger. If you're serious about performance, recovery, or physique — both matter.
Training hard but still feeling drained? You might be missing the right nutrient timing — let a coach build a plan that works for you. Start here.
Go for fast-digesting carbs and light protein: banana + whey, rice cakes + turkey, or a smoothie.
Post-workout meals should be protein-forward with some carbs. Think grilled chicken and rice, or a whey shake with oats and berries.
Yes, but it depends on your session. Fasted cardio is fine for fat burning. But for strength or hypertrophy, performance often suffers without fuel.
If you must train fasted, add electrolytes and essential amino acids to preserve muscle.
Post-workout meals are more important — they start the growth and repair process. But skipping pre-workout fuel can still limit your total effort.
Total calories matter most. But pre-workout carbs help protect muscle mass and enhance output.
Fueling beforehand ensures max intensity. Recovery after is still essential for training frequency.
Explore more in our deep dives on pre-workout snacks and post-workout meals.
Drink a shake or eat something light — even 15g of carbs can improve energy and focus.
Within 30–60 minutes is ideal. Don’t delay your recovery meal if you’ve trained hard.
Yes, if it covers your needs. Just avoid high-fat meals pre-workout to keep digestion smooth.
Want more lifter-focused nutrition strategies? Browse the full Iron Alliances nutrition hub.
Still weighing your options? The comparison hub breaks it all down.
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