You need three things for muscle gain: training, recovery, and nutrition. In other words, put in the work, allow your muscles to repair, and fuel them right. Today we’ll focus on that last piece: nutrition before and after your workouts.
Here’s the simple rule of thumb for muscle-building meals: high in carbs, moderate in protein, low in fat.
What’s the best type of meal before your hypertrophy workout? Go for lighter foods with a solid calorie intake and quick fuel for your muscles.
And after your session? Choose something more substantial, a recovery-focused meal that helps your body repair, rebuild, and grow stronger.
If you’re ready to take your training gains to the next level, it’s time to learn how to fuel like a pro. Below, we’ll go over the best pre and post workout meals for muscle gain, with the right ingredients and supplements to help you see real results.
Best Pre-Workout Meal for Muscle Gain
Before any type of training, your body needs the right fuel at the right time. When it comes to hypertrophy, carbs take the spotlight. They’re your muscles’ main source of quick energy for those moderate to high-intensity workouts.
Your pre-workout nutrition should do two things:
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Give you energy to perform at your best.
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Supply amino acids to support muscle growth.
Most pre-workout meals combine carbs and protein, and that works well for performance. But for muscle gain, you’ll want to add a few extra calories with more complex carbs and a small protein boost.
Keep it light. You don’t want to feel heavy or strain your stomach before lifting. Aim for a balanced meal that’s easy to digest and low in fat.
Here’s what to eat 1 to 2 hours before your training to power muscle growth and set the stage for a strong session:
Protein Foods for Before Muscle Growth Training
The main role of protein in hypertrophy workouts is to raise amino acid levels in your blood. This supports muscle repair and growth after training.
The best sources are fast-digesting proteins rich in leucine, an amino acid that directly stimulates muscle protein synthesis. Top picks include whey protein and eggs.
But you don’t have to stop there. These other foods also support your pre-workout protein intake:
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Chicken or turkey breast
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White fish
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Greek yogurt
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Protein oatmeal
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Edamame or tofu
These choices are quick, clean sources of lean protein that prep your muscles for the work ahead.
Carb Pre Workout Meals for Muscle Growth
Carbs are your main fuel during training. Their job is to maintain muscle glycogen levels, which directly power performance and muscle growth.
The type of carb you choose depends on your workout style. Are you lifting heavy or training for endurance?
Good options include:
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White rice with chicken
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Oatmeal with banana
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Rice cakes with peanut butter
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A bagel with whey protein
For endurance or longer training sessions, go for lower-glycemic carbs that provide steady, long-lasting energy:
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Quinoa or sweet potatoes with lean meat
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Whole-grain toast with eggs
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Greek yogurt with berries
And here’s a quick tip: glucose fuels both your muscles and your brain. That’s what helps you stay sharp, focused, and push through those last few reps.
Keep carbs balanced. They’ll keep you energized, but too much can spike your blood sugar or leave you sluggish later.
Pre Workout Supplements For Muscle Gain
Finally, let’s talk about supplements that can support your pre-workout nutrition and muscle-building goals. A solid combination includes:
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Creatine: Boosts strength, power output, and overall training volume.
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Amino Complex (BCAAs or EAAs): Helps reduce muscle breakdown and supports recovery during training.
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Beta-Alanine SR: Buffers lactic acid buildup so you can train harder before fatigue sets in.
If you want a clean, effective combo, you can find all three in Thorne’s Training Supplements Bundle. It’s NSF Certified for Sport, and a great choice to support your hypertrophy sessions.
Best Post-Workout Meal for Muscle Gain
Now let’s talk about what to eat after training. Post-workout meals are all about giving your muscles what they need to repair, recover, and grow. You’ll still focus on protein and carbs, but the balance shifts a bit compared to your pre-workout meal.
Before diving into full meals, let’s start with a simple hack you probably already know:
A protein shake with a banana is one of the best post-workout recovery foods. It’s easy to digest, recharges glycogen, and kick-starts the repair process. It also holds you over until you’re ready for a more complete meal.
Your real post-workout meal should include carbs and protein again, but now you can add healthy fats and fiber. Since your body doesn’t need fast fuel anymore, it can handle more complex nutrients. This is your chance to add flavor and variety: more veggies, lean meats, and even a little dark chocolate or nuts.
As for timing, aim to eat your post-workout meal within an hour after training. That’s when your muscles are primed to absorb nutrients for recovery and growth.
Protein & Carbs Meals For Post Muscle Growth Workouts
Just like before, protein is essential after your workout. It gives your muscles the amino acids they need to repair microtears and build new tissue.
Pair it with complex carbs to restore glycogen and refuel your body.
Here are some great post-workout meal ideas:
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Grilled chicken or turkey with rice and vegetables
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Tuna sandwich on whole-grain bread
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Greek yogurt with fruit and oats
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Low-fat chocolate milk with a banana
These combinations deliver lean protein and complex carbs, helping your muscles recover faster and grow stronger.
Healthy Fats & Fiber Meals To Gain Muscle
Why add fats and fiber to your post-workout meal? Because now your body can process them efficiently. Healthy fats provide long-lasting energy, support hormone production, and help your body absorb key vitamins.
Good sources of healthy fats include:
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Avocado
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Fatty fish such as salmon, tuna, or sardines
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Lean meats like tenderloin or round cuts
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Low-fat chocolate milk
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Nuts and seeds
Fiber-rich foods also play a role in recovery. They deliver important vitamins and minerals like vitamin C, iron, magnesium, and antioxidants that support overall health.
You can try adding:
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Carrots, apples, beets, or artichokes
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Bananas, pears, or raspberries
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Leafy greens like spinach and lettuce
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Whole grains such as quinoa, oats, and barley
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Nuts like pistachios, peanuts, and walnuts
Keep your fiber and fat intake moderate so digestion stays smooth. And if you’re eating meat, trim the excess fat and skip processed foods.
After Workout Supplements For Muscle Building
After your muscle building workouts, supplements can speed up recovery and support long-term growth. With Thorne’s Recovery Supplements Bundle, you get everything your body needs to bounce back:
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Meriva 500-SF: Helps reduce muscle inflammation.
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Catalyte: Restores hydration and electrolytes.
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Super EPA: Supports muscle recovery and promotes heart and joint health.
These additions round out your post-workout nutrition, helping you recover better and get ready for your next training session.
Muscle Gain Nutrition Tips
Here are a few basics to keep in mind for both your pre and post-workout meals:
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Stay hydrated: Drink water before, during, and after training. Muscles work best when you’re properly hydrated.
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Don’t skip meals: Even if you feel fine training in the morning without breakfast, make sure to eat right after. Your muscles need nutrients to recover.
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Listen to your body: Some people can train on an empty stomach, others can’t. If you feel low on energy or light-headed, grab a small snack before you work out. Ignoring that feeling can hold you back during training.
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Avoid eating right before workouts: Heavy meals before training can cause reflux or cramps because your body is busy digesting instead of sending blood to your muscles.
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Don’t replace meals with supplements: Supplements are meant to support your diet, not replace it. Keep whole foods as the base of your nutrition.
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Check with your nutritionist: Your diet may need adjustments depending on your training load or goals. A nutritionist can help you fine-tune what to boost or reduce for better results.
Role of Personal Training in Muscle Growth
As personal trainers, our job is to guide you safely through progressive, challenging training that delivers real results. We help you push past your comfort zone, track your progress, and make every session count.
When it comes to training for muscle growth, your workouts and nutrition need to work together. That’s why we often start by checking in with your nutrition coach, someone licensed and familiar with your health background.
Building muscle isn’t just about loading up on carbs and protein or cutting fats. Everyone’s metabolism and recovery rate are different.
Our role is to complement your nutrition plan. We tailor workouts to match your recovery and readiness. Beginners shouldn’t show up exhausted from the last session. And if you come in fresh, we’ll increase the volume and intensity to keep you progressing.
That’s how we help athletes, fitness enthusiasts, and anyone focused on building strength. We track your progress and help you lift a little heavier or push for an extra rep each week. Muscle grows with consistent progression.
Of course, we also know the best foods and supplements for muscle gain, but we work closely with nutritionists to make sure your diet supports your goals. We’ll check that you’re fueling properly, remind you not to train on an empty stomach, and fill in the practical details when something’s missing from your plan.
Start Training For Muscle Growth
At the end of the day, building muscle comes down to doing the basics right. Train hard, recover well, and eat like it matters. There’s no secret formula, just consistency and attention to what your body needs.
Your pre and post-workout nutrition play a big role. The right foods give you the energy to lift heavier and the nutrients to rebuild stronger afterward.
So, how are your gains going? Are you pushing hard enough, or starting to hit a plateau? At Performance One, our expert trainers can help you break through barriers and build the muscle you’re after.
Schedule a session today and start training to feel stronger, look fuller, and perform at your peak.