Pre- and Post-Workout Nutrition Guide | Vuboi Nutrition | Fitpedia Insights

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A simple guide to what to eat before and after training so you have energy in the session and recover well afterward.

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.

Most lifters only need water. For long or very intense sessions, a drink with carbs and electrolytes can help.

Within a few hours after training, consume 20–40 g of protein and some carbs to support muscle repair and glycogen replenishment.

Examples include yogurt with fruit and granola, rice with chicken and vegetables, or a protein shake plus a banana.

A clear explanation of protein, carbs, and fats so you know how to fuel training, recovery, and body composition goals.

Learn when and how much protein to consume for optimal muscle building results.