What should I eat before and after weight training?

What should I eat before and after weight training?

Before weight training, it's best to have a meal rich in carbohydrates and protein, like oatmeal with protein powder or a banana with peanut butter. After your workout, focus on protein and carbs to aid recovery, such as a protein shake and a piece of fruit.

How long before my workout should I eat?

Ideally, you should eat a meal 2-3 hours before your workout. If you're short on time, a small snack 30-60 minutes prior can also work.

What are some good post-workout snacks?

Great post-workout snacks include Greek yogurt with berries, a protein bar, or a smoothie with spinach, banana, and protein powder.

Should I take supplements for better results?

Supplements can help, but focus on getting nutrients from whole foods first. If needed, consider protein powder or creatine after consulting a healthcare professional.

How much protein do I need daily for weight training?

A common recommendation is to consume about 1.6 to 2.2 grams of protein per kilogram of body weight, depending on your training intensity and goals.