Anonymous
LifestyleBuilding Confidence in the Free-Weight Area
Read postMindset and practical tips to feel confident training with free weights, even if you are new to the gym.
A simple guide to what to eat before and after training so you have energy in the session and recover well afterward.
Anonymous
Published Nov 27, 2025
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1–3 hours before training, aim for a meal with carbs, some protein, and low-to-moderate fat. This gives you energy without feeling too heavy.
\nMost lifters only need water. For long or very intense sessions, a drink with carbs and electrolytes can help.
\nWithin a few hours after training, consume 20–40 g of protein and some carbs to support muscle repair and glycogen replenishment.
\nExamples include yogurt with fruit and granola, rice with chicken and vegetables, or a protein shake plus a banana.
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