Run Before or After Workout: Should I Lift or Do Cardio First?

In today’s modern training age, many runners understand that to train effectively, they must do more than just run.

Cross-training is now accepted as the best universal strategy for improving athletic performance, mobility, and overall feelings of wellness. Taking on a cross-training routine means that your workouts will vary, you’ll target your heart rate, challenge different muscle groups, and engage both slow and fast twitch muscles.

Perhaps the reason the question, “Should I lift or do cardio first?” is not easily answered is because the answer depends on many variables:

1. What are your overall fitness goals?
2. What are you looking to gain?
3. How do you want to improve?
   

If you scour all of your resources looking for an answer, you’ll likely be left with conflicting information. A recent article by the Journal of Strength and Conditioning Research even suggests that it doesn’t matter which type of exercise you perform first or last. They say you’ll experience a hormone surge either way.

For many, that may come as encouraging news. You can stop obsessing over the order in which you lift and run. However, it’s always helpful to gain a greater understanding of what your body is undergoing during exercise and what that means for health and weight loss.

What are your goals?

Many runners don’t have specific goals. Running is likely a part of your life because you enjoy what it does for you, the health benefits it provides, and how it makes you feel. That said, you’re likely seeking the “best” training plan because you want to get better in some way.

“Getting better” in regard to running means improving your:

• aerobic capacity
• stamina
• muscular endurance
• leg strength and ability to generate power over a sustained period of time
• mobility and flexibility
• your overall sense of balance

It would be unreasonable to assume that everyone’s goal is to be a better runner. Perhaps your goals are to lose weight or trim your waistline of a few pesky pounds you accumulated over the winter months. For you, the best training approach is to keep your body guessing. Plan your workouts so that no two back-to-back days are the same. This is the best approach because it:

• ramps up your metabolism
• gives your sore muscles time to recover, avoiding burnout and fatigue
• keeps you mentally stimulated and motivated to conquer your weight loss goals
• gives your body the fat-burning and body-sculpting benefits of weight training coupled with the calorie-burning perks of cardiovascular exercise
  

How to train for your goals

The short answer that everyone is looking for can be condensed. If you want to build muscle, run first. If you want to build your endurance and aerobic capacity, run last.

Essentially, your body’s adaptive response is greater for the type of exercise that you finish your workout doing. Thus, a workout concluded with weights will trigger muscle growth more effectively, while a workout ending in a run will enhance your body’s aerobic endurance.

If losing weight or toning up is more important to you than performance, then also consider that resistance training first depletes your body’s stored carbohydrates, encouraging your body to tap into fat stores as you jump into cardiovascular training afterward. In other words, doing cardio last will ramp up the fat-burning capacity of your workout.

Another approach is to simply combine both ideals. Losing weight will be accomplished at a high rate if you look to challenge your muscles and heart rate throughout all of your weekly workouts. Plan your workouts by running at the beginning of your workout three times a week and then running last for the remaining two to three weekly workouts.

Incorporating weight training into your routine can help retain muscle mass during a weight loss program. Keep in mind that a calorie-heavy diet is far more responsible for women becoming bulky as a result of lifting, not the actual training itself. Replacing a few pounds of fat with muscle on your frame will actually keep your resting metabolism higher and your physique looking more toned and athletic.

Another effective way to lose weight by combining cardio and lifting is to do interval workouts. This involves alternating back and forth between running and lifting. It will cause your heart rate to skyrocket and keep you stimulated, especially if you struggle with treadmill boredom.

Out with the old approaches

Do your best to ditch the “just run” mentality in regard to running. In other words, accept that to be your best, you need to engage in dynamic exercise that challenges your body in a multitude of ways.

Strength training will make you an exponentially more prepared runner, as it will vastly improve the strength of your running foundation: your legs.

A word on nutrition

Since your anaerobic pathways (those triggered during resistance training) remain open and active longer when you do weight training last, it’s also crucial to follow up with a post-workout source of protein. It’s during this brief window after a workout that your body is craving protein for growth, thus protein synthesis is happening rapidly at this time.

Your energy stores become depleted during a period of cardiovascular exercise. It’s best to reach for a meal with some kind of healthy carbohydrates to replenish these blood sugar levels.

Next steps

Though workout planning is vital to achieving your goals, it’s important to pay close attention to your diet. This will help you maximize your results and how quickly your body recovers. A speedy recovery means more functional workouts, which means more growth and progress.

How Many Calories Do You Burn Lifting Weights?

When it comes to weight loss, or rather, fat loss, many people’s first concern is burning calories. It’s a long-held belief that creating a caloric deficit — where you burn more calories than you take in — can help you drop a few pounds or sizes.

While cardio exercises, like running or walking, are often seen as the best way to do this, it turns out weightlifting can help, too.

Aerobic vs. Anaerobic

To understand the relationship between weights and calories, you need to know the difference between aerobic and anaerobic exercise.

Sustained aerobic exercise, like steady jogging or cycling, is low intensity and can thus be done for a longer period of time. Your body gets enough oxygen to ensure that you can keep doing what you’re doing.

Anaerobic exercise, like weightlifting, on the other hand, is high intensity. With quick bursts of high intensity exercise, your body doesn’t get enough oxygen to supply your muscles quickly enough, so your cells start to break down sugars instead. Since this level of intensity cannot be maintained for very long, anaerobic exercise tends to be short-lived.

“Strength training is not a highly aerobic exercise, so many people believe that it is not a good way to burn fat,” explains Rocky Snyder, CSCS, NSCA-CPT, of Rocky’s Fitness Center in Santa Cruz, CA. Snyder says that they are correct in some ways, but that strength training can burn fat in ways that other exercise cannot.

Anaerobic exercise may be short-lived, but its calorie-burning effects are not.

“Immediately following a strength training session, the body needs to replenish the energy drained and repair the muscle damage that has been caused,” Snyder says. “The repair process uses aerobic energy for several hours.”

In other words, more intense exercises such as weight and strength training burn calories and fat for a longer time post-exercise than lower intensity aerobic exercises.

Added Benefits of Strength Training

Snyder says the best workout regimen is one that incorporates both aerobic and anaerobic exercise, but adds that lifting weights can provide some additional benefits.

“The added benefit to lifting weights is the adaptation the muscles experience,” he explains. “The muscles will grow in size and increase in force production, or strength.” And it’s this muscle growth that leads to another beneficial side effect — a boost in metabolism.

“One pound of muscle requires six to 10 calories per day to maintain itself. Therefore, a regular routine of weightlifting will increase a person’s metabolism and how many calories they burn.”

Which Moves Burn the Most?

The weightlifting moves that use multiple muscles are the ones that build the most muscle. Snyder says you can try these five moves with no added weight (using only body weight for resistance). Then start adding weights for a bigger gain.

1. Squats
2. Lunges
3. Deadlifts
4. Pull-ups
5. Push-ups

Learn how to do perfect squats, lunges, and deadlifts!

Know What You’re Doing

As with any exercise program, Snyder says there are risks. When you begin a strength training routine with no guidance, not only do you risk poor form, you’re also at risk for injury.

Enlist the assistance of a personal trainer who is familiar with biomechanics. They can show you the proper form, plus help you improve your posture and movements.

Lifting weights burns some calories. Its real benefit is that it can also help build muscle, add strength, and even improve bone density and arthritis. When added to an exercise regimen that includes aerobic exercise and stretching, it delivers maximum benefit.

Does Exercise Help You Lose Weight? The Surprising Truth

To lose weight, you need to burn more calories than you consume.
Exercise can help you achieve this by burning off some extra calories.
However, some people claim that exercise isn't effective for weight loss on its own.
This may be because exercise increases hunger in some people, making them eat more calories than they burned during the workout.
Is exercise really helpful for weight loss? This article takes a look at the evidence.

Exercise Has Powerful Health Benefits

Exercise is really great for your health.
It can lower your risk of many diseases, including heart disease, diabetes, obesity, osteoporosis and some cancers.
In fact, people who work out on a regular basis are thought to have up to a 50% lower risk of dying from many of these illnesses.
Exercise is also incredibly good for your mental health, and it can help you manage stress and unwind.
Keep this in mind when you consider the effects of exercise. Even if it isn't effective for weight loss, it still has other benefits that are just as important (if not more).

Think Fat Loss, Not Weight Loss

Exercise is often advised for weight loss, but people should really aim for fat loss.
If you simply reduce your calorie intake to lose weight, without exercising, you will probably lose muscle as well as fat.
In fact, it's been estimated that when people lose weight, about a quarter of the weight they lose is muscle.
When you cut back on calories, your body is forced to find other sources of fuel. Unfortunately, this means burning muscle protein along with your fat stores.
Including an exercise plan alongside your diet can reduce the amount of muscle you lose.
This is also important because muscle is more metabolically active than fat.
Preventing muscle loss can help counter the drop in metabolic rate that occurs when you lose weight, which makes it harder to lose weight and keep it off.
Additionally, most of the benefits of exercise seem to come from improvements in body composition, overall fitness and metabolic health, not just weight loss.
Even if you don't lose "weight," you may still be losing fat and building muscle instead.
For this reason, it can be helpful to measure your waist size and body fat percentage from time to time. The scale doesn't tell the whole story.

Cardio Helps You Burn Calories and Body Fat

One of the most popular types of exercise for weight loss is aerobic exercise, also known as cardio. Examples include walking, running, cycling and swimming.
Aerobic exercise doesn't have a major effect on your muscle mass, at least not compared to weight lifting. However, it is very effective at burning calories.
A recent 10-month study examined how cardio affected 141 obese or overweight people. They were split into three groups and not told to reduce calorie intake.
Group 1: Burn 400 calories doing cardio, 5 days a week
Group 2: Burn 600 calories doing cardio, 5 days a week
Group 3: No exercise
Group 1 participants lost 4.3% of their body weight, while those in group 2 lost a little more at 5.7%. The control group, which didn't exercise, actually gained 0.5%.
Other studies also show cardio can help you burn fat, especially the dangerous belly fat that increases your risk of type 2 diabetes and heart disease.
Therefore, adding cardio to your lifestyle is likely to help you manage your weight and improve your metabolic health. Just don't compensate for the exercise by eating more calories instead.

Lifting Weights Helps You Burn More Calories Around the Clock

All physical activity can help you burn calories.
However, resistance training — such as weight lifting — has benefits that go beyond that.
Resistance training helps increase the strength, tone and amount of muscle you have.
This is important for long-term health, since inactive adults lose between 3–8% of their muscle mass per decade.
Higher amounts of muscle also increase your metabolism, helping you burn more calories around the clock — even at rest.
This also helps prevent the drop in metabolism that can occur alongside weight loss.
One study of 48 overweight women on a very-low-calorie diet found that those who followed a weight lifting program maintained their muscle mass, metabolic rate and strength, even though they lost weight.
Women who didn't lift weights lost weight too, but they also lost more muscle mass and experienced a drop in metabolism.
Because of this, doing some form of resistance training is really a crucial addition to an effective long-term weight loss plan. It makes it easier to keep the weight off, which is actually much harder than losing it in the first place.

People Who Exercise Sometimes Eat More

One of the main problems with exercise and weight loss is that exercise doesn't just affect the "calories out" side of the energy balance equation.
It can also affect appetite and hunger levels, which may cause you to eat more calories.
Exercise May Increase Hunger Levels
One of the main complaints about exercise is that it can make you hungry and cause you to eat more.
It's also been suggested that exercise may make you overestimate the number of calories you've burned and "reward" yourself with food. This can prevent weight loss and even lead to weight gain.
Although it doesn't apply to everyone, studies show that some people do eat more after working out, which can prevent them from losing weight.

Exercise May Affect Appetite-Regulating Hormones

Physical activity may influence the hormone ghrelin. Ghrelin is also known as "the hunger hormone" because of the way it drives your appetite.
Interestingly, studies show that appetite is suppressed after intense exercise. This is known as "exercise anorexia" and seems tied to a decrease in ghrelin.
However, ghrelin levels go back to normal after around half an hour.
So although there is a link between appetite and ghrelin, it doesn't seem to influence how much you actually eat.

Effects on Appetite May Vary by Individual

Studies on calorie intake after exercise are mixed. It's now recognized that both appetite and food intake after exercise can vary between people.
For example, women have been shown to be hungrier after working out than men, and leaner people may become less hungry than obese people.

Does Exercise Help You Lose Weight?

The effects of exercise on weight loss or gain varies from person to person.
Although most people who exercise will lose weight over the long term, some people find that their weight remains stable and a few people will even gain weight.
However, some of those who gain weight are actually gaining muscle, not fat.
All that being said, when comparing diet and exercise, changing your diet tends to be more effective for weight loss than exercise.
However, the most effective strategy involves both diet and exercise.

People Who Lose Weight and Keep It Off Tend to Exercise a Lot

Keeping weight off once you have lost it is hard.
In fact, some studies show that 85% of people who go on a weight loss diet are unable to keep the weight off.
Interestingly, studies have been done on people who have lost a lot of weight and kept it off for years. These people tend to exercise a lot, up to an hour per day.
It's best to find a type of physical activity you enjoy and that fits easily into your lifestyle. This way, you have a better chance of keeping it up.

A Healthy Diet Is Also Important

Exercise can improve your health and help you lose weight, but eating a healthy diet is absolutely crucial as well.
You can't outrun a bad diet.

The Top 10 Benefits of Regular Exercise

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Here are the top 10 ways regular exercise benefits your body and brain.

1. It Can Make You Feel Happier

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.

Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears.

Interestingly, it doesn't matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.

In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression.

The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.

One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood.

2. It Can Help With Weight Loss

Some studies have shown that inactivity is a major factor in weight gain and obesity.

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.

Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.

While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight.

Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off.

3. It Is Good for Your Muscles and Bones

Exercise plays a vital role in building and maintaining strong muscles and bones.

Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.

This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.

As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

Also, exercise helps build bone density when you're younger, in addition to helping prevent osteoporosis later in life.

Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling.

4. It Can Increase Your Energy Levels

Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions.

One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.

Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all.

Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.

5. It Can Reduce Your Risk of Chronic Disease

Lack of regular physical activity is a primary cause of chronic disease.

Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels.

In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death.

Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.

6. It Can Help Skin Health

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body's antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.

Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body's production of natural antioxidants, which help protect cells.

In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.

7. It Can Help Your Brain Health and Memory

Exercise can improve brain function and protect memory and thinking skills.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain.

It can also stimulate the production of hormones that can enhance the growth of brain cells.

Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases.

Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function.

Exercise has been shown to cause the hippocampus, a part of the brain that's vital for memory and learning, to grow in size. This serves to increase mental function in older adults.

Lastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer's disease and schizophrenia.

8. It Can Help With Relaxation and Sleep Quality

Regular exercise can help you relax and sleep better.

In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep.

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.

Many studies on the effects of exercise on sleep have reached similar conclusions.

One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.

Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day.

What's more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by sleep disorders.

You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality.

9. It Can Reduce Pain

Chronic pain can be debilitating, but exercise can actually help reduce it.

In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain.

A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life.

Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few.

Additionally, physical activity can also raise pain tolerance and decrease pain perception.

10. It Can Promote a Better Sex Life

Exercise has been proven to boost sex drive.

Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life.

Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity.

A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles.

Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores.

One study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71%.

Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction.

What's more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks.

The Bottom Line

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.

Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.

It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life.

Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.

Post-Workout Nutrition: What to Eat After a Workout

You put a lot of effort into your workouts, always looking to perform better and reach your goals.

Chances are you've given more thought to your pre-workout meal than your post-workout meal.

But consuming the right nutrients after you exercise is just as important as what you eat before.

Here is a detailed guide to optimal nutrition after workouts.

Eating After a Workout Is Important

To understand how the right foods can help you after exercise, it's important to understand how your body is affected by physical activity.

When you're working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged.

After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.

Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.

Doing this helps your body:

Decrease muscle protein breakdown.

Increase muscle protein synthesis (growth).

Restore glycogen stores.

Enhance recovery.

Protein Helps Repair and Build Muscle

As explained above, exercise triggers the breakdown of muscle protein.

The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle protein breakdown.

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.

It's recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body's ability to recover after exercise.

Carbs Help With Recovery

Your body's glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training.

For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than a bodybuilder.

Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time.

Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.

Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs.

Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important.

Fat Is Not That Bad

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits.

For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk.

Moreover, another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected.

It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.

The Timing of Your Post-Workout Meal Matters

Your body's ability to rebuild glycogen and protein is enhanced after you exercise.

For this reason, it's recommended that you consume a combination of carbs and protein as soon as possible after exercising.

Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.

In fact, it's believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

However, if you consumed a meal before exercising, it's likely that the benefits from that meal still apply after training.

Foods to Eat After You Workout

The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.

Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested foods:

Carbs

Sweet potatoes

Chocolate milk

Quinoa

Fruits (pineapple, berries, banana, kiwi)

Rice cakes

Rice

Oatmeal

Potatoes

Pasta

Dark, leafy green vegetables

Protein:

Animal- or plant-based protein powder

Eggs

Greek yogurt

Cottage cheese

Salmon

Chicken

Protein bar

Tuna

Fats:

Avocado

Nuts

Nut butters

Trail mix (dried fruits and nuts)

Sample Post-Workout Meals

Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

Grilled chicken with roasted vegetables.

Egg omelet with avocado spread on toast.

Salmon with sweet potato.

Tuna salad sandwich on whole grain bread.

Tuna and crackers.

Oatmeal, whey protein, banana and almonds.

Cottage cheese and fruits.

Pita and hummus.

Rice crackers and peanut butter.

Whole grain toast and almond butter.

Cereal and skim milk.

Greek yogurt, berries and granola.

Protein shake and banana.

Quinoa bowl with berries and pecans.

Multi-grain bread and raw peanuts.

Make Sure to Drink Plenty of Water

It is important to drink plenty of water before and after your workout.

When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.

It's especially important to replenish fluids if your next exercise session is within 12 hours.

Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

Putting It All Together

Consuming a proper amount of carbs and protein after exercise is essential.

It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

If you're not able to eat within 45 minutes of working out, it's important to not go much longer than 2 hours before eating a meal.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Pre-Workout Nutrition: What to Eat Before a Workout

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.
Good nutrition can help your body perform better and recover faster after each workout.
Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage.
Here is everything you need to know about pre-workout nutrition.

Knowing What to Eat Is Important

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.
Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise.
Below is a brief look at the role of each macronutrient.

Carbs

Your muscles use the glucose from carbs for fuel.
Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
For short- and high-intensity exercise, your glycogen stores are your muscles' main source of energy.
But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet.
Your muscles' glycogen stores are limited. As these stores become depleted, your output and intensity diminish.
Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise.
Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores.

Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.
Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.
One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise.
Other benefits of eating protein before exercise include:
A better anabolic response, or muscle growth
Improved muscle recovery
Increased strength and lean body mass
Increased muscle performance

Fat

While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise.
Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise.
For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners.

The Timing of Your Pre-Workout Meal Is Key

The timing of your meal is also an important aspect of pre-exercise nutrition.
To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.
However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.
In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.
If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.
This will help prevent any stomach discomfort during exercise.

Some Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.
A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.
If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.
Here are some examples of balanced pre-workout meals:
If Your Workout Starts Within 2–3 Hours or More
Sandwich on whole-grain bread, lean protein and a side salad
Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
Lean protein, brown rice and roasted vegetables
If Your Workout Starts Within 2 Hours
Protein smoothie made with milk, protein powder, banana and mixed berries
Whole-grain cereal and milk
A cup of oatmeal topped with banana and sliced almonds
Natural almond butter and fruit preserve sandwich on whole-grain bread
If Your Workout Starts Within an Hour or Less
Greek yogurt and fruit
Nutrition bar with protein and wholesome ingredients
A piece of fruit, such as a banana, orange or apple
Keep in mind that you don't need to eat many pre-workout meals at different times. Just choose one of these.
For best results, experiment with different timings and nutrient compositions.

Supplements Can Also Be Useful Before Exercise

Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.
Below are some of the best pre-workout supplements.

Creatine

Creatine is probably the most commonly used sports supplement.
It has been shown to increase muscle mass, muscle fiber size and muscle strength and power, all while delaying fatigue.
Even though it's beneficial to take creatine before a workout, it seems to be even more effective when taken after a workout.
Taking 2–5 grams of creatine monohydrate per day is effective.

Caffeine

Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning.
Caffeine can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills.
It doesn't really matter how you consume it, as its effects on performance are usually the same.
Caffeine's peak effects are seen 90 minutes after consumption. However, it has been shown to be effective even when ingested 15–60 minutes prior to exercise.

Branched-Chain Amino Acids (BCAAs)

BCAAs refer to the essential amino acids valine, leucine and isoleucine.
Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis (10, 21).
A dose of 5 grams or more, at least an hour prior to exercise, is effective.

Beta-Alanine

Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for short- and high-intensity exercises.
It does this by increasing exercise capacity and muscle endurance while reducing fatigue.
The recommended daily dose is 2–5 grams, of which at least 0.5 grams should be consumed prior to your workout .

Multi-Ingredient Pre-Workout Supplements

Some people prefer products that contain a blend of the supplements mentioned above.
The combination of these ingredients may have synergistic effects and improve performance significantly.
Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most commonly used ingredients in these products.
These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness.
The particular dose depends on the product, but it's generally recommended to take them about 30–45 minutes before exercise.

Hydration Is Also Crucial

Your body needs water to function.
Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance.
It's recommended to consume both water and sodium before exercise. This will improve fluid balance.
The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces (0.5–0.6 liters) of water at least four hours before exercise and 8–12 ounces (0.23–0.35 liters) of water 10–15 minutes before exercise.
Additionally, they recommend consuming a beverage that contains sodium to help retain fluids (32).

Putting It All Together

To maximize your performance and recovery, it's important to fuel your body with the right nutrients before a workout.
Carbs help maximize your body's ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.
Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery.

Eat 25 Foods to Build Lean Muscle | Tips

To gain lean muscle, both nutrition and physical activity are required. Without proper nutrition physical activity will not be able to build lean muscle. It is also true that without exercise, only nutritional support will not be able to give you a good lean muscle.

We know that, our main source of energy is carbohydrates and fat. But when we are talking about muscle building, high protein foods are very important. So, you need to eat muscle building foods more to gain calories from them.

Now I am going to discuss about 25 food that are very important to gain lean muscle.

1. Eggs

Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline.

Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain.

Also, B vitamins are critically important for a variety of processes in your body, including energy production.

2. Salmon

Salmon is a great choice for muscle building and overall health.

Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins.

Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs.

3. Chicken Breast

There’s a good reason why chicken breasts are considered a staple for gaining muscle.

They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein.

They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active.

These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain.

What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss.

4. Greek Yogurt

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.

Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins.

However, not all dairy is created equal.

For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt.

While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins.

5. Tuna

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance.

Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health.
This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.

6. Lean Beef

Beef is packed with high-quality protein, B vitamins, minerals and creatine.

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training.

However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories.

For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat.

However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat.

7. Shrimp

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs (21).

While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.

Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth.

8. Soybeans

Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals.

Soybeans are a particularly good source of vitamin K, iron and phosphorus.

Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions.

Young women may be particularly at risk of iron deficiency due to blood loss during menstruation.

9. Cottage Cheese

One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine.

Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories.

Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.

Regardless of which type you choose, it’s a great muscle-building snack.

10. Turkey Breast

A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs.

Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body.

Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise.

11. Tilapia

Although it doesn’t have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item.

A 3-ounce (85-gram) serving provides around 21 grams of protein, along with good amounts of vitamin B12 and selenium.

Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need in order to gain muscle.

12. Beans

Many different varieties of beans can be part of a diet for lean muscle gain.

Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans.

What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.

For these reasons, beans are a good source of plant-based protein to add to your diet.

What’s more, they may play a role in long-term health and disease prevention.

13. Protein Powders

While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial.

If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine.

Dairy protein powders, such as whey and casein, are some of the most popular.

However, there are other options too. Some protein powders use soy, pea, beef or chicken protein.

14. Edamame

Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Asian origin.

One cup (155 grams) of frozen edamame provides around 17 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K and manganese.

Among other functions, folate helps your body process amino acids, the building blocks of protein.

In fact, folate may be important for optimal muscle mass and strength, particularly in the elderly.

15. Quinoa

While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active.

Foods with carbohydrates can help provide this energy.

Cooked quinoa contains about 40 grams of carbs per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and hearty amounts of magnesium and phosphorus.

Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move.

16. Scallops

Like shrimp, tilapia and lean poultry, scallops provide protein with very little fat.

If you are looking to add protein to your diet without consuming too many calories, these very lean sources may be good choices.

Three ounces (85 grams) of scallops provide around 20 grams of protein and fewer than 100 calories.

17. Lean Jerky

At times, you may want high-quality protein from meat when you’re on the go. If so, lean jerky meats may be an option to consider.

Many different types of meat can be made into jerky, so the nutrition facts vary.

However, most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein.

These animal sources of protein are high in quality and stimulate muscle growth.

18. Chickpeas

Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein.

Each 1-cup (240-gram) serving of canned chickpeas contains around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber.

As with many plants, the protein in chickpeas is considered lower quality than animal sources. However, it can still be part of a balanced muscle-building diet.

19. Peanuts

Peanuts contain a mix of protein, fat and carbs. A half-cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat.

They also contain higher amounts of the amino acid leucine than many other plant products.

Each half-cup (73-gram) serving of peanuts contains around 425 calories.

So if you're having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.

Additionally, nuts are thought to play an important role in an overall healthy diet.

20. Buckwheat

Buckwheat is a seed that can be ground into flour and used in place of traditional flours.

Half a cup (60 grams) of buckwheat flour contains around 8 grams of protein, along with plenty of fiber and other carbs.

Buckwheat has become a very popular health food due to its impressive vitamin and mineral content.

It contains high amounts of B vitamins, magnesium, manganese and phosphorus.

These vitamins and minerals can help your body stay healthy and able to perform muscle-building exercises.

21. Tofu

Tofu is produced from soy milk and often used as a meat substitute.

Each half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates.

Tofu is also a good source of calcium, which is important for proper muscle function and bone health.

Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins.

For all these reasons, foods containing soy protein are great options for vegans and vegetarians.

22. Pork Tenderloin

Pork is widely consumed in many countries.

Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces (85 grams).

Some research has shown that pork has effects similar to those of other muscle-building foods, such as beef and chicken.

23. Milk

Milk provides a mix of protein, carbohydrates and fats.

Similar to other dairy products, milk contains both fast- and slow-digesting proteins.

This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training.

24. Almonds

Half a cup (about 172 grams) of blanched almonds provides 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus.

Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise.

As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories.

25. Bison

Similarly to beef, bison provides about 22 grams of protein per 3-ounce (85-gram) serving.

However, some research has shown that bison may be better than beef in terms of the risk of heart disease.

If you like to eat red meat as part of your muscle-building diet but also worry about your heart health, you could consider replacing some beef with bison.

26. Brown Rice

Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it has the carbohydrates you need to fuel your physical activity.

Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise.

This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow.

Furthermore, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program.

The Bottom Line

Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active.

However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.

What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best.

To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article.