"What should I eat before and after I absolutely destroy leg day?

That protein shake you forgot in your car is yelling at you! No one likes a smelly protein shaker. Every drop of that protein shake is precious for your gains! What we eat before and after our workouts matter! When it comes to exercise, let’s talk pre-workout fuel, post-workout recovery, glycogen (your muscle's gas tank), and how to not sabotage your gains with an empty stomach and vibes alone.

🏁 Pre-Workout Meals: The Launch Sequence

Goal: Get your body into "Let's GO" mode without making you feel like you're digesting a Thanksgiving turkey mid-sprint.

🔥 Why You Need a Pre-Workout Meal:

Gives you actual energy (imagine that!)

Protects your muscles from being eaten by… you

Boosts performance, endurance, and mood (no hangry squats)

Makes your body say “Thank you!” instead of “What the hell?”

🥯 What to Eat BEFORE a Workout (About 1–2 Hours Prior)

🚦 Macros to focus on:

CARBS – The gas for your workout engine
PROTEIN – Keeps muscles from breaking up with you mid-set
Low Fat – Because nobody wants deep-fried digestion

🧁 Sample Meals:

Oatmeal + protein powder + banana (aka the Breakfast of Buff Champions)

Greek yogurt + berries + granola (probiotics + protein = love)

Turkey sandwich on whole grain bread (because lunch can be gains too)

Rice + eggs or lean chicken (carbs + protein = yes, chef)

🧬 Post-Workout Meals: The Repair Crew

After your workout, your muscles are basically construction workers standing around saying,

“We’re gonna need more carbs, boss.”

This is where glycogen comes in — your muscles’ storage form of carbohydrate. During your workout, you burn through it. Afterward, you need to refill the tank, or your next workout will feel like trying to deadlift a small car… in quicksand… wearing Crocs.

🍭 What Happens When You Replenish Glycogen Correctly:

✅ Muscles refill their energy reserves
✅ Recovery speeds up
✅ You build more muscle
✅ You feel less like a zombie the next day
✅ You stay anabolic (aka in "muscle-building mode") instead of catabolic (aka "eating your own biceps")

🥩 What to Eat AFTER a Workout (Within 30–60 Minutes)

🚑 Macros to focus on:

PROTEIN – Repairs and rebuilds muscle
CARBS – Replenishes glycogen, helps shuttle protein into muscles
FAT – Optional sidekick, but don’t let it hijack the plate

🥗 Sample Post-Workout Meals:

Grilled chicken + sweet potato + veggies
Protein smoothie with banana, oats, and almond milk
Rice bowl with salmon and avocado (fancy gains)
Chocolate milk + protein bar (yes, really — science approves this snack)

🧠 But Wait: Does Macro Order Matter? Oh YES.

Think of your macros like a band:

Carbs = Drummer (sets the pace)
Protein = Lead guitarist (shreds muscle repair)
Fat = Bass player (cool but can drag if too loud)

Before a workout:
Carbs front and center, protein on backup, fat quietly sipping tea in the background.

After a workout:
Protein leads the charge, carbs support recovery, and fat can tag along — just don’t let it slow down digestion.

❌ What Happens If You Skip These Meals?

Pre-workout skip = low energy, sluggish performance, possible public burpee meltdown

Post-workout skip = longer recovery, soreness that lasts 3-5 business days, wasted gains
Both? You're basically ghosting your muscles. Rude.

🧃 TL;DR – Feed Your Muscles, They’re Hungry Artists

Your muscles are putting on a Broadway-level performance every workout.
They want two things:
🎭 Carbs for energy
🎤 Protein for growth

And yes, glycogen is the star of the show — don't let it go unrewarded. Replenishing it post-workout is like giving your muscles a paycheck and a protein smoothie after a hard day's work.

💌 Final Bite:

Remember:
You’re not just training — you’re rebuilding.
And building requires materials. Don’t show up to the construction site with a spoon and a prayer.

Eat smart. Lift hard. Recover like a pro.

Making Gains: The Science Behind Pre/Post Workout Meals