What men should and shouldn’t eat before and after a workout to maximize their training

Proper nutrition before and after you work out can make a big difference in how you feel, perform and recover. But with so much conflicting advice online, I spoke to JM Nutrition’s Alexander Leritz and Lumen registered dietitian Brea Lofton to find out what mistakes men typically make around eating and exercise, how male and female needs differ, and what men should be doing instead to fuel performance and recovery.

“Nutrient timing is a component that is often overlooked in regard to performance and recovery,” says Lofton. “Some of the most common mistakes here include training without any fuel, eating too much too close to a session, or misunderstanding the body’s changing needs with age.”

Here’s what you need to know.

What to eat before exercise

Men generally have more lean muscle mass and higher glycogen (energy) demands compared with women, explains Loften.

“To fuel performance, men should aim for 20g of protein and 40g to 60g of carbohydrates around 30 to 60 minutes before their training session.

“A turkey sandwich on whole-grain bread or a banana with a whey protein shake would both support energy needs and muscle preservation.”

Leritz adds: “Many men mistakenly eat large, protein-rich meals or drinks before exercise, which often slows digestion, causing sluggishness and nausea. So while men may require more protein than women, it is best to focus on the bulk of protein after a workout.”

What to eat after exercise

“A key difference between men and women’s nutritional needs is that men can recover post-workout more flexibly, as their need for immediate refueling is less urgent than women’s,” says Leritz.

“The post-workout recovery window for men can extend to two to three hours after exercise. Saying that, to help your body rebuild and recover, it’s best to eat sooner rather than later.”

“Post-exercise, men should aim for 20g to 30g of protein and 50g to 60g of carbohydrates, especially after resistance training,” recommends Lofton.

“A balanced post-workout meal might be grilled chicken with brown rice and sautéed vegetables, or a whey protein shake with a banana and a small handful of trail mix to replenish glycogen (energy) stores and initiate muscle repair.”

She adds: “For men over 50, post-workout protein should be rich in leucine—found in eggs, whey and dairy—to help combat age-related muscle loss.”

She also stresses that hydration is just as important as what and when you eat.

“Athletes should consume approximately 500ml of water about 30 to 60 minutes prior to training, especially in warm conditions or during the warmer seasons of the year.”

What to avoid before exercise

To get the most out of your training, it’s worth steering clear of foods that can impair performance and recovery, especially if consumed at the wrong time, says Lofton.

“High-fat, slow-digesting meals should ideally be avoided before training as they delay gastric emptying and may cause nausea.

“Foods very high in fiber, such as beans or cruciferous vegetables including broccoli and kale, may lead to bloating or discomfort if eaten too close to a workout.”

What to avoid after exercise

“After training, consuming high-sugar snacks without any protein may spike blood sugar levels without supporting muscle recovery,” warns Lofton.