{"id":22293,"date":"2019-05-16T10:37:06","date_gmt":"2019-05-16T14:37:06","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=22293"},"modified":"2019-07-08T09:38:02","modified_gmt":"2019-07-08T13:38:02","slug":"build-muscle-workout-nutrition","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/","title":{"rendered":"Want To Build Muscle? Here’s What To Eat Before And After Working Out"},"content":{"rendered":"<p>We work out for all sorts of reasons\u2014from supporting our overall health, to de-stressing, to building strength. If you\u2019re getting sweaty specifically to build muscle, know this: What you eat outside of the gym is crucial to your success.<\/p>\n<h2><strong>Why Nutrition Makes Gains<\/strong><\/h2>\n<p>When you\u2019re in the business of building muscle, you\u2019ve got to eat strategically\u2014and two macronutrients are of the utmost importance: carbs and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>.<\/p>\n<p>\u201cThese two macronutrients support muscle protein synthesis, the process through which the body lays down new proteins to increase muscle mass,” says Joshua Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition and member of <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/wellness-council\" target=\"_blank\" rel=\"noopener noreferrer\">The Vitamin Shoppe Wellness Council<\/a>.<\/p>\n<h3><strong>Why Carbs?<\/strong><\/h3>\n<p>Though carbs may have a shaky reputation right now (ahem, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/keto-hq\/N-cp99y0\"><em>keto<\/em><\/a>), they\u2019re critical for anyone working out to build muscle.<\/p>\n<p>Why? Carbs provide our body with the type of fuel it needs to power muscle-building exercise, like strength training.<\/p>\n<p>\u201cWhenever we eat any type of carbohydrate, whether it\u2019s pure sugar or vegetables, we break it down into glucose,\u201d says Axe. We then use this glucose to fuel higher-intensity exercise\u2014or store it in our muscles and liver as glycogen for later use.<\/p>\n<p>This energy helps our muscles work harder during exercise, which ultimately promotes greater growth.<\/p>\n<p>It also saves our muscles from breaking down their own tissue for energy, which they resort to when carbs are scarce.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/reasons-not-building-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>6 Possible Reasons Why You\u2019re Not Building Muscle<\/strong><\/a><\/p>\n<p>Just keep in mind that not all carbs are created equal.<\/p>\n<p>\u201cComplex carbohydrates (like legumes, veggies, oatmeal, and whole grains) consist of long chains of simple sugars, which means they take longer to break down,\u201d says Axe. \u201cSimple carbs, on the other hand, contain one or two simple sugars, and are released into the blood quickly.\u201d<\/p>\n<p>Axe recommends focusing on complex carbs as much as possible to promote overall health, balanced blood sugar levels, and stable energy.<\/p>\n<p>Fueling workouts with simple or processed carbs (think baked goods and sweetened sports drinks) often leaves you feeling fatigued and nutrient-deprived later on, he says. Plus, excessive consumption of simple sugars can contribute to inflammation, weight gain, and other health issues in the long run.<\/p>\n<h3><strong>Why Protein?<\/strong><\/h3>\n<p>While carbs provide our muscles with the energy they need to work hard, protein provides the molecules they need to recover and grow.<\/p>\n<p>\u201cProtein is made up of smaller units called <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">amino acids<\/a>, which are the body\u2019s main building blocks for tissues like muscle,\u201d says Axe.<\/p>\n<p>The more (and harder) we work out, the more protein our muscles need. That\u2019s why consuming ample protein is important for active people\u2014especially those looking to build muscle.<\/p>\n<p>Axe recommends eating whole proteins, like:<\/p>\n<ul>\n<li>Grass-fed meat<\/li>\n<li>Pasture-raised poultry (chicken or turkey)<\/li>\n<li>Pasture-raised eggs<\/li>\n<li>Wild-caught fish<\/li>\n<\/ul>\n<p>When you need the convenience, a quality <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein powder<\/a> can also get the job done. Axe likes<a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-protein\/N-cp99j7\" target=\"_blank\" rel=\"noopener noreferrer\"> bone broth protein<\/a> or multi-source <a href=\"https:\/\/www.vitaminshoppe.com\/c\/plant-based-protein\/N-cp99j6\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based protein<\/a>.<\/p>\n<h2><strong>To Build Muscle: Eat Around Your Workouts<\/strong><\/h2>\n<p>“In order to prevent muscle breakdown and build <em>more<\/em> muscle, consuming carbs and protein before and after your workouts is crucial,” says Axe.<\/p>\n<h3><strong>Before Working Out<\/strong><\/h3>\n<p>Fueling up pre-workout helps keep your body in an anabolic (muscle-building state) throughout your training session, says Axe.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/muscle-building-plateau\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>How To Get Past A Muscle-Building Plateau<\/strong><\/a><\/p>\n<p>The result: You crush your workout and stimulate greater muscle growth.<\/p>\n<h4><strong>When To Eat<\/strong><\/h4>\n<p>Ideally, you\u2019ll eat your pre-workout snack or meal an hour to 90 minutes before training, says Axe. This gives your body time to digest and absorb its nutrients\u2014and prevents you from feeling too full or nauseous during your workout.<\/p>\n<h4><strong>What To Eat<\/strong><\/h4>\n<p>Just how much you should eat pre-workout depends on a few factors, like your size and fitness level\u2014and the intensity of your upcoming workout.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>However, if you\u2019re working out <em>hard<\/em> to support muscle-building, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2853497\/\" target=\"_blank\" rel=\"noopener noreferrer\">research<\/a> suggests eating somewhere around 50 grams of carbohydrates and up to 10 grams of protein before training.<\/p>\n<p>A few of Axe\u2019s go-to\u2019s:<\/p>\n<ul>\n<li>protein smoothie made with protein powder, almond milk, fruit, and spinach<\/li>\n<li>eggs with whole-grain toast<\/li>\n<li><a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener noreferrer\">rolled oats<\/a> with unsweetened yogurt and berries<\/li>\n<li>banana with hard-boiled eggs<\/li>\n<\/ul>\n<h3><strong>After Working Out<\/strong><\/h3>\n<p>Though recent research highlights the importance of fueling up before your workouts, \u201cmany experts still consider post-workout crucial for refueling, recovering, and building muscle,” says Axe.<\/p>\n<p>Without the carbs and protein needed to recover, your body may break down muscle\u2014and you may experience:<\/p>\n<ul>\n<li>Fatigue<\/li>\n<li>Excessive soreness<\/li>\n<li>Increased cravings for sugary or processed foods<\/li>\n<li>Irritability<\/li>\n<li><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/brain-fog-causes\/\" target=\"_blank\" rel=\"noopener noreferrer\">Brain fog<\/a><\/li>\n<li>Trouble sleeping<\/li>\n<li>Lack of later workout performance<\/li>\n<li>Increased incidence of fitness-related injuries<\/li>\n<\/ul>\n<h4><strong>When To Eat<\/strong><\/h4>\n<p>Axe recommends refueling within 30 minutes to an hour of finishing up your workout. During this period, known as the \u2018anabolic window,\u2019 your muscles are especially receptive to carbs and protein in their attempts to recover.<\/p>\n<h4><strong>What To Eat<\/strong><\/h4>\n<p>The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2853497\/\" target=\"_blank\" rel=\"noopener noreferrer\">International Society of Sports Medicine<\/a> recommends eating a meal consisting of two parts carbohydrates and one part protein. (Think 40 grams of carbs and 20 grams of protein, for example.)<\/p>\n<p>Axe\u2019s recommendations include:<\/p>\n<ul>\n<li>protein smoothie made with protein powder, almond milk, fruit, and spinach (it\u2019s always a winner!)<\/li>\n<li>salad with chicken and quinoa<\/li>\n<li>chicken or turkey with sweet potato<\/li>\n<li>kale salad with shrimp and corn<\/li>\n<li>beef stir-fry with brown rice and veggies<\/li>\n<\/ul>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p>Though pre- and post-workout fuel are both crucial for maximizing muscle-building, following the proper training routine and getting plenty of rest also determine your success. Whether you\u2019re in the gym or in the kitchen, listen to your body! If you\u2019re not seeing results despite your hard work (and smart fueling!), talk to a dietitian or certified trainer about any tweaks you might need to make.<\/p>\n<p><em>Pin this infographic for quick reference:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22665\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/what-to-eat-before-after-workouts-to-build-muscle-infographic\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?fit=1800%2C2705&ssl=1\" data-orig-size=\"1800,2705\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"What To Eat Before &#038; After Workouts To Build Muscle infographic\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?fit=200%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?fit=681%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22665 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=740%2C1112&ssl=1\" alt=\"What To Eat Before & After Workouts To Build Muscle infographic\" width=\"740\" height=\"1112\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?w=1800&ssl=1 1800w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=200%2C300&ssl=1 200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=768%2C1154&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=681%2C1024&ssl=1 681w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=272%2C409&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=740%2C1112&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?w=1480&ssl=1 1480w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22665\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/what-to-eat-before-after-workouts-to-build-muscle-infographic\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?fit=1800%2C2705&ssl=1\" data-orig-size=\"1800,2705\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"What To Eat Before &#038; After Workouts To Build Muscle infographic\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?fit=200%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?fit=681%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22665 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201800%202705%22%3E%3C%2Fsvg%3E\" alt=\"What To Eat Before & After Workouts To Build Muscle infographic\" width=\"1800\" height=\"2705\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201800%202705%22%3E%3C%2Fsvg%3E 1800w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?w=1800&ssl=1 1800w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=200%2C300&ssl=1 200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=768%2C1154&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=681%2C1024&ssl=1 681w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=272%2C409&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?resize=740%2C1112&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg?w=1480&ssl=1 1480w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/What-To-Eat-Before-After-Workouts-To-Build-Muscle-infographic.jpg\"><\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities, <a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, <a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and <a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a> today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We work out for all sorts of reasons\u2014from supporting our overall health, to de-stressing, to building strength. If you\u2019re getting sweaty specifically to build muscle, know this: What you eat outside of the gym is crucial to your success. Why Nutrition Makes Gains When you\u2019re in the business of building muscle, you\u2019ve got to eat<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/\">Read More <span class=\"screen-reader-text\">Want To Build Muscle? Here’s What To Eat Before And After Working Out<\/span><\/a><\/p>\n","protected":false},"author":212,"featured_media":22664,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,7,9],"tags":[],"class_list":["post-22293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Want To Build Muscle? Here's What To Eat Before And After Working Out<\/title>\n<meta name=\"description\" content=\"If you\u2019re getting sweaty to build muscle, what you eat before and after your workouts is crucial to your success. Consider this your guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Want To Build Muscle? Here's What To Eat Before And After Working Out\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re getting sweaty to build muscle, what you eat before and after your workouts is crucial to your success. Consider this your guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-16T14:37:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-07-08T13:38:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Eat-for-muscle.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Emily Shiffer\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Emily Shiffer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-workout-nutrition\/\"},\"author\":{\"name\":\"Emily Shiffer\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/e9c2ae59aaa39ecc4099ba8305ec3b57\"},\"headline\":\"Want To Build Muscle? 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