- Live Leaner
- Posts
- This is exactly what to eat before, during and after your workout for maximum fat loss
This is exactly what to eat before, during and after your workout for maximum fat loss
Making sure you don't lose muscle in the process
Diego Carrete
December 06, 2024 • Estimated Reading Time: 5 minutes
Hello, amigos,
Your workouts are only as effective as the fuel behind them. Nutrition is the ultimate performance tool—but timing and precision matter.
I remember eating nuts or a bagel with peanut butter before workouts. It made me feel inflamed, tired, and my performance suffered. On the flip side, I’ve also tried exercising after long fasts and nearly fainted more than once. Truth be told, it’s not the first time I’ve puked during squats. Thankfully, those days are long gone.
After 23 years, I’m sharing the lessons I’ve learned about what to eat before, during, and after a workout to build a lean, functional body.
What You’ll Learn Today:
How to fuel your workouts with purpose and precision.
Evidence-based strategies for pre, intra, and post-workout nutrition.
Practical examples to align your meals with your fitness goals.
The Strategy
Fueling correctly before, during, and after workouts enhances performance, optimizes recovery, and supports long-term health goals.
PS: How did 2024 go for you? Ready to crush your health goals with a data-driven plan in 2025? I’ve got just 3 slots open for January to work directly with me Click here to book a free introductory call
The Tactics:
1. Pre-Workout: Sharpen Focus and Boost Energy
Why it matters: Carbs can cause blood sugar fluctuations, affecting focus and performance. Fat and protein offer sustained energy.
What to do: Prioritize fats and protein while skipping carbs for most workouts.
Example Meals | Benefits |
|---|---|
2 boiled eggs + 1/2 avocado | Steady energy, supports focus. |
1 tbsp almond butter + nuts | High in fats, easy to digest. |
Greek yogurt + chia seeds | Protein-rich, promotes fat metabolism. |
2. During Workout: Stay Hydrated and Minimize Muscle Breakdown
Why it matters: Hydration is critical for shorter sessions, while carbs can sustain energy and prevent muscle loss in longer ones.
What to do: Adjust hydration and carb intake based on workout duration.
Workout Length | Fuel Strategy | Examples |
|---|---|---|
Under 1 Hour | Hydration only | Water or electrolyte drink. |
Over 1 Hour | Add fast-digesting carbs | Half a banana or sports drink. |
Tip: Sip water every 15–20 minutes during your session to maintain performance.
3. Post-Workout: Rebuild and Recharge
Why it matters: Post-workout nutrition helps repair muscle tissue and replenish glycogen stores. Adjust carb and protein intake based on workout intensity.
What to do:
High-intensity workouts: Prioritize carbs and protein.
Low-intensity workouts: Focus on protein and moderate carbs.
Workout Type | Fuel Strategy | Examples |
|---|---|---|
Heavy Session | High carbs + protein | Grilled chicken + sweet potato. |
Moderate Session | Balanced carbs + protein | Protein shake with a banana. |
Light Session | Low carbs + protein | Greek yogurt + berries. |
The Habit:
Plan Ahead: Prepare pre- and post-workout meals as part of your weekly routine.
Track Progress: Use a fitness app to record energy levels and outcomes.
Experiment: Test different strategies to find what works best for your body and goals.
Pro Tips for Smarter Fueling:
Those with lower body fat can use carbs more effectively after workouts. Load up strategically.
For individuals with higher body fat, time carbs carefully and pair them with protein for optimal results.
Executive Of The Week
That’s it for today, amigos!
Remember, be an asset, not a liability to those around you.
PS: How did 2024 go for you? Ready to crush your health goals with a data-driven plan in 2025? I’ve got just 3 slots open for January to work directly with me Click here to book a free introductory call
Reply