{"id":71204,"date":"2025-08-16T12:32:07","date_gmt":"2025-08-16T12:32:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/71204\/"},"modified":"2025-08-16T12:32:07","modified_gmt":"2025-08-16T12:32:07","slug":"what-men-should-and-shouldnt-eat-before-and-after-a-workout-to-maximize-their-training","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/71204\/","title":{"rendered":"What men should and shouldn\u2019t eat before and after a workout to maximize their training"},"content":{"rendered":"

Proper nutrition before and after you work out can make a big difference in how you feel, perform and recover. But with so much conflicting advice online, I spoke to JM Nutrition\u2019s Alexander Leritz<\/a> and Lumen registered dietitian Brea Lofton to find out what mistakes men typically make around eating and exercise, how male and female needs differ, and what men should be doing instead to fuel performance and recovery.<\/p>\n

\u201cNutrient timing is a component that is often overlooked in regard to performance and recovery,\u201d says Lofton. \u201cSome of the most common mistakes here include training without any fuel, eating too much too close to a session, or misunderstanding the body\u2019s changing needs with age.\u201d<\/p>\n

<\/p>\n

Here\u2019s what you need to know.<\/p>\n

You may like<\/p>\n

What to eat before exercise<\/p>\n

Men generally have more lean muscle mass and higher glycogen (energy) demands compared with women, explains Loften.<\/p>\n

\u201cTo fuel performance, men should aim for 20g of protein and 40g to 60g of carbohydrates around 30 to 60 minutes before their training session.<\/p>\n

\u201cA turkey sandwich on whole-grain bread or a banana with a whey protein shake would both support energy needs and muscle preservation.\u201d<\/p>\n

Leritz adds: \u201cMany men mistakenly eat large, protein-rich meals or drinks before exercise, which often slows digestion, causing sluggishness and nausea. So while men may require more protein than women, it is best to focus on the bulk of protein after a workout.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

What to eat after exercise<\/p>\n

\u201cA key difference between men and women\u2019s nutritional needs is that men can recover post-workout more flexibly, as their need for immediate refueling is less urgent than women\u2019s,\u201d says Leritz.<\/p>\n

\u201cThe post-workout recovery window for men can extend to two to three hours after exercise. Saying that, to help your body rebuild and recover, it\u2019s best to eat sooner rather than later.\u201d<\/p>\n

\u201cPost-exercise, men should aim for 20g to 30g of protein and 50g to 60g of carbohydrates, especially after resistance training,\u201d recommends Lofton.<\/p>\n

\u201cA balanced post-workout meal might be grilled chicken with brown rice and saut\u00e9ed vegetables, or a whey protein shake with a banana and a small handful of trail mix to replenish glycogen (energy) stores and initiate muscle repair.\u201d<\/p>\n

She adds: \u201cFor men over 50, post-workout protein should be rich in leucine\u2014found in eggs, whey and dairy\u2014to help combat age-related muscle loss.\u201d<\/p>\n

She also stresses that hydration is just as important as what and when you eat.<\/p>\n

\u201cAthletes should consume approximately 500ml of water about 30 to 60 minutes prior to training, especially in warm conditions or during the warmer seasons of the year.\u201d<\/p>\n

What to avoid before exercise<\/p>\n

To get the most out of your training, it\u2019s worth steering clear of foods that can impair performance and recovery, especially if consumed at the wrong time, says Lofton.<\/p>\n

\u201cHigh-fat, slow-digesting meals should ideally be avoided before training as they delay gastric emptying and may cause nausea.<\/p>\n

\u201cFoods very high in fiber, such as beans or cruciferous vegetables including broccoli and kale, may lead to bloating or discomfort if eaten too close to a workout.\u201d<\/p>\n

What to avoid after exercise<\/p>\n

\u201cAfter training, consuming high-sugar snacks without any protein may spike blood sugar levels without supporting muscle recovery,\u201d warns Lofton.<\/p>\n","protected":false},"excerpt":{"rendered":"Proper nutrition before and after you work out can make a big difference in how you feel, perform…\n","protected":false},"author":2,"featured_media":71205,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-71204","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/71204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=71204"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/71204\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/71205"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=71204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=71204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=71204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}