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Fueling your body before you start jogging is the foundation of any good workout. When a lifter reaches the wall, their glycogen stores are depleted and their muscles are starving for nutrition. To be at the top of your lifting game, you must eat the correct nutrients both before and after your workout.

Complex carbohydrates, protein, and fat will be in your arsenal as usual, waiting for you to exercise. And, on occasion, getting inventive with a post-workout meal will be on the agenda to replace those boring protein shakes.

Before: Peanut Butter & Jelly

A PB&J sandwich is always a good choice. Eight grams of protein and just enough fat in the peanut butter will help raise testosterone levels before a big lifting session. The simple sugars and complex carbs in the jelly and bread will give you a steady supply of energy throughout your activity.

Add a sliced banana for an extra burst of potassium and to avoid muscle cramps.

After: Salmon with Roasted Vegetables


Your body and muscles are depleted of protein and nutrients after an exercise. Salmon's lean protein will sustain your hard-working muscles, while the vegetables will refill your glycogen stores.

Protein Smoothies (before)

Filling your tank with a protein shake is always a good idea, and it's quick to make when you're on the road. Add some cayenne pepper to the mix, as it includes the chemical capsaicin, which can help you burn fat and raise your energy levels.

After that, there's a Tuna Salad Sandwich.

Tuna, which is high in protein and omega-3 fatty acids, can help to minimize inflammation after a workout, giving your joints the extra cushioning they require. Instead of oil, look for canned tuna in water. Why? because oil and water don't mix So you won't lose any valuable omega-3s when draining the water-packed tuna.

Before: Candy

When you need a quick fix, the only time you should eat junk food carbs is 15 to 30 minutes before your workout. During a vigorous lifting exercise, up to fifty grams of carbs are burnt, thus maintaining your glycogen levels topped off will improve your performance and minimize weariness. Unbeknownst to many, junk food carbs can produce an insulin surge, resulting in a pump. Insulin levels rise as fast-digesting sweets are absorbed into the bloodstream, eventually expanding your blood vessels.

Bodybuilders will consume candy before a competition to increase their pump and make them appear more vascular.

After: Chocolate Milk

It's a tried-and-true recuperation technique that still works today. Chocolate milk is high in water, protein, and sugar, which your body requires after a workout.

Bonus: a tasty, thirst-quenching beverage now replenishes any electrolytes lost during sweating.

Before: Quinoa-and-Avocado Fruit Salad

The fruit's simple sugars will offer you an energy boost, while the quinoa will keep your insulin levels in check during your workout. The avocado, on the other hand, will provide your body with beneficial fats to boost your t-levels and reduce inflammation after an exercise.

After: a Buffalo Chicken Pizza

Buffalo wings with pizza may be the best combination ever. This pizza, on the other hand, is strong in protein, weighing in at 55 grams, and it takes only 15 minutes to prepare. This pizza, which has 10 grams of fiber and is made with a whole-wheat pizza crust, will help manage blood sugar levels.