2. Fuel up before and after workouts
If you’re looking to get lean, your pre- and post-workout meals need to be suited to your needs. However, some experts admit there is a bit of trial and error with workout nutrition.
We highly recommend a carb and protein shake (with approximately two grams of carbs for every one gram of protein) immediately after your last rep and a protein and carb meal (such as chicken breast and sweet potato) 60 to 90 minutes after the shake. And while some are a big believers of including a variety of fats in your diet, try to keep them out of the workout window as they slow down digestion—it’s not something you want around the workout when you’re trying to build muscle and get lean.
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