Nutrition to increase muscle mass: what to eat before and after training

Training is only part of the equation. If you want increase muscle masswhat you eat before and after exercise It’s as important as the weight you lift.

Good nutrition allows you to do this perform more, recover better and promote muscle synthesis.
From GymMiquelwe explain what you should eat before and after training to maximize the results of your effort.

Because nutrition is the key to gaining muscle mass

When you train hard, you create small muscle damage that your body repairs during recovery.
This repair is what makes the muscle growbut it only happens if it is there sufficient energy and nutrients.

Without good fuel, however, you can train hard not progressing or recovering properly.

🕒 Before training: energy to give your best

The pre-workout meal is essential to ensure the body receives the right nourishment stable energy and optimal performance.

Objective:

Contribute quality carbohydrates have energy and some proteins to protect the muscle.

🧾 Examples of pre-workout meals (1-2 hours before):

• Wholemeal bread with turkey or tuna + fruit.
• Oatmeal with yogurt and banana.
• Brown rice with chicken or tofu.
• Toast with avocado and boiled egg.

✅ GymMiquel Tip: avoid very fatty or heavy meals before training. They delay digestion and can reduce performance.

🕓 After training: the key moment for muscle growth

After training, the body is in recovery phase and needs recharge energy and repair muscle fibers.
This is achieved by a combination of proteins and carbohydrates in the appropriate proportion.

🧾 Examples of post-workout meals (up to 45 minutes after):

• Protein smoothie with banana or oats.
• Egg omelette with rice or potatoes.
• Greek yogurt with fruit and nuts.
• Chicken or salmon with sweet potatoes or quinoa.

💡 GymMiquel Tip: the post-workout moment is ideal for taking quick hydrators (banana, honey, white rice) which help replenish glycogen.

What are the best sources of nutrients for gaining muscle mass

🍗Proteins

They are the building blocks of muscles. You should consume between 1.6 and 2 g per kg of body weight per day.
Character ideals: chicken, fish, eggs, dairy, tofu, lentils, Greek yogurt or protein shakes.

🍚Carbohydrates

They are the fuel that allows you to train intensely and recover afterwards.
Character ideals: rice, oats, quinoa, peanuts, fruit, wholemeal bread and pasta.

🥑 Healthy fats

It helps the production of anabolic hormones and the proper functioning of the nervous system.
Character ideals: olive oil, nuts, avocado, oily fish, seeds.

🧩 If your goal is to increase muscle mass, consistency and calorie control they are just as important as the types of foods you choose.

Common mistakes that slow down muscle growth

• Train intensely and eat little.
• Skipping meals after training.
• Abusing supplements instead of real food.
• Not hydrating enough.
• Not sleeping enough hours (muscles grow even while you rest).

💤 At least sleep 7-8 hours per night and wow 2-3 liters of water per day to optimize muscle growth.

The opinion of GymMiquel trainers

“Muscle isn’t just built by lifting weights, but by eating and resting well.
Training is the stimulus, but nutrition is what makes it effective.”
— Equip the gymMiquel

conclusion

If you want increase muscle masstake great care what you do in the gym like what you put on your plate.
Eating well before and after training allows you to do this improve performance, speed up recovery and build quality muscle.

👉 At GymMiquel we help you get there personalized training plans and nutritional advice.
Try a session and find out how to train and fuel yourself to see real results