What to Eat Before and After Workout
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What and how much to eat before and after training? I'll tell you right away that it's nonsense to go hungry to a workout, and even more so to do cardio on an empty stomach.
You will spend fewer calories, get less stimulus for growth and in the long run you will even burn less fat, as protein synthesis will be reduced and protein breakdown will be increased.
What to eat before training? What's really important is protein. It will keep you from breaking down your muscles during your workout.
For most average people, 20-25 grams of protein before a workout will be enough, but not more than 2 hours before.
Something else that is still recommended, but not straight up mandatory to eat before a workout, is carbs. We don't need a lot of them at all. 15 grams is about half a glass of juice, or 20 grams of rice.
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