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Last Updated on January 7, 2021

Top off your protein and glycogen stores with the right foods – pre- and post-workout.

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

As usual, complex carbs, protein, and fat will be in your arsenal – just waiting for you to pull the trigger to work out. And getting creative with a post-workout meal will be in the cards, to push aside those boring protein shakes on occasion.

Before: Peanut Butter and Jelly

peanut butter and jelly sandwich

Can’t go wrong with a PB&J sandwich. The peanut butter will supply you with eight grams of protein, and just enough fat to help boost testosterone levels before a heavy lifting session. Simple sugars and complex carbs from the jelly and bread will provide you with a consistent amount of energy for the duration of your workout. Bonus: toss in a sliced banana for a boost of potassium—preventing any muscle cramps.


After: Salmon and Roasted vegetables

salmon and sweet potato recipe

Post-workout, your body and muscles are starved for protein and nutrients. The lean protein in salmon will fuel your hard-trained muscles while the vegetables help to replenish your glycogen system.


Before: Protein Smoothies

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A protein shake is always the go-to method for filling your tank, and it’s easy to throw together when you’re on the run. Consider tossing in some cayenne pepper to the mix, as it contains the compound capsaicin, which can increase energy levels and help burn fat.


After: Tuna Salad Sandwich

Loaded with protein and omega-3 fatty acids, tuna can work to reduce any inflammation post-workout – giving your joints that extra cushioning it needs. Look to buy canned tuna in water instead of oil. The reason: water and oil don’t mix. So when you’re draining out the water-packed tuna, precious omega-3s won’t be lost.



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