What to eat before and after training to lose weight?

If you play sports to combat excess weight, pay special attention to nutrition. Neither fitness nor strength training will allow you to lose weight if you do not establish a diet.

What to eat before and after training

Nutrition should be correct and high in calories (without cutting the number of calories or carbohydrates to zero, but without exceeding the norm) both on days of rest and on days of physical activity. Immediately, we say that the diet for weight loss should be different from what is recommended when training on a mass-set (muscle building, the formation of a relief body).

Nutrition before training, if your goal is losing weight

The average duration of sports for burning fat is at least 45-90 minutes. If you are working on building muscle mass and are fond of strength training, then the duration will be 30-40 minutes - the rest of the time will be taken up by the warm-up and hitch. In the first 20 minutes of fitness, the body will spend muscle glycogen stores and carbohydrates. After that, in search of the necessary energy for activity, he will go on to burn fat cells.

If before deciding to lose weight you decide not to eat anything, then you will not be enough for long workouts. Nutrition is necessary to give strength.

But if you eat carbohydrate food, then the body will not switch to fat reserves either. Therefore, for one and a half to two hours before fitness, give preference to plant foods rich in complex carbohydrates and proteins (it takes the next couple of hours to disengage):

  • Seeds, nuts;

  • Low-fat fish and poultry (turkey, chicken);

  • Green vegetables;

  • Brown rice, whole grain pasta, and other wholesome cereals.

The average calorie content is 400-500 kcal. (It may be less, more - depends on your weight). During classes, such nutrition will give you energy from carbohydrates, and provide amino acids from proteins.

If you can’t eat these foods, use fast (simple) carbohydrates for intensive fitness. The source may be coffee and banana, or dried fruits.

But consider the calorie content: you should not overeat, hoping to burn all the calories in training. Otherwise, you will not achieve what you want - the body will not touch the reserves of fat cells, and will only spend the energy received with food.

Nutrition after class if you exercise for fat loss

If your goal is to lose weight, do not use the general recommendations for nutrition after training - they are designed to preserve muscles and assist them in recovery.

After class, you can eat:

  • Low-fat kefir, fermented baked milk or Greek yogurt (without any additives);

  • Apple, orange or grapefruit.

No need to eat bananas - this is a great snack after training for those who are building muscle, but not losing weight.

Eating light food is necessary right away and the soul - your body needs to be restored. The best option is to drink a protein shake. A full meal should be in one and a half to two hours.

Need for a snack after training

Why not take a break between working out for fat burning and eating for a couple of hours, or not at all to refuse food until the next day after evening classes?

We explain: the body consumes fat cells 24/7, and not just during or after fitness. Within one hour, anabolic processes cannot be replaced by catabolic, and vice versa. The body always takes into account your behavior (nutrition system, activity, lifestyle), and acts in accordance with this.

Suppose, after class, you completely refused food. For energy, the body will not expend fat. As a source of strength for continued life, he will prefer your muscles. If you immediately eat after the training, then the “consumed” will be eaten, then fat is already consumed.

The consequences of refusing food after training are the same as with constant malnutrition (diets):

  • A small amount of muscle is not enough to burn fat.

  • Metabolism will slow down due to the fact that the body goes into fat storage mode.

In short, losing weight will be much more difficult.


  • The amount of carbohydrates in a snack should be minimal. Best of all, only from green vegetables. Ideal - drink a protein shake; The ratio of proteins and carbohydrates in a full meal (after one and a half to two hours) - 60% to 40%;

  • The ratio of proteins and carbohydrates in a full meal (after one and a half to two hours) - 60% to 40%;

  • The recommended calorie content of the “normal” meal is 400-500 kcal.

The recommended calorie content of the “normal” meal is 400-500 kcal.

We remind you that the body does not switch to the “store fats just in case” mode (typical for constant diets), you need to eat every 4 hours.

Pamela Reif - Home Workout Plan 2022