What to eat before and after weight lifting?

Before: “Before weight lifting, it’s important to include a small amount of good quality protein,” says Renee. Good options include Greek yoghurt with granola or a whey shake made with cows milk or a vegan protein powder shake made with oat milk for vegans. If you want a more substantial or savoury mea, go for a bagel with two eggs, poached or scrambled, or beans on toast.

During: Make sure to sip plenty of water.

After: Once you have finished resistance training, it’s important to refuel with protein to help repair the muscles, but it’s also important to get enough carbohydrates in to restore glycogen levels. “If your next meal falls within 30 minutes of finishing your workout, this can be a recovery meal. Good options include a baked potato with tuna, a chicken couscous salad or stuffed peppers with lentils and quinoa,” explains Renee.

“If it is over 60 minutes until your next meal then I would recommend having an easily digestible snack, such as a protein shake made with milk, a fruit and yoghurt smoothie or 300ml of flavoured milk, for quick digesting carbs and protein, and a banana.”

What you really should be eating before and after your workout