The Way to Recover • 10/11/2020
Best foods to eat before and after a workout
Best foods to eat before and after a workout

Pre-Training Nutrition Tips

For optimal performance, it's essential to fuel your body properly before exercising. Here are some key guidelines:

  • Carbohydrate-Rich Meal: Consume a carbohydrate-rich meal, such as a pasta dish, sweet potato, or rice, 2-4 hours before training. This provides the necessary energy for your workout.
  • Pre-Workout Snack: About 30 minutes before exercise, have a pre-workout snack like Musashi 100% Whey. This is easier to manage when training later in the day, but for early morning sessions, a 'planned grazing' approach works well. Try a small snack, like a banana, before training and sip on Musashi Intra-Workout during your session.
  • Post-Training Nutrition: Within 30 minutes of finishing your workout, consume Musashi Bulk Protein to aid in recovery. Follow this with a nutritious breakfast, such as oats or an omelette, within 2 hours.
  • Tournament Situations: When time is limited between events, grazing on nutritious snacks is beneficial. Consuming small amounts of protein (20g) 5-6 times a day maximises muscle building and lean definition. Musashi Deluxe Protein Bar, containing 20g of protein, is perfect for rapid, easy-to-digest nutrition before or after training.

Post-Training Nutrition Tips

  • Carbohydrate and Protein Intake: Consuming a combination of carbohydrates and protein within 1 hour of finishing your workout positively affects future exercise performance. This is crucial for athletes with multiple daily training sessions or heavy training on consecutive days.
  • Endurance vs. Resistance Athletes: Endurance athletes focus on carbohydrate intake to restore muscle energy, while resistance athletes prioritise post-exercise protein to increase muscle mass. However, all athletes benefit from a combination of both nutrients.
  • Convenience of Protein Shakes: The biggest advantage of a protein shake, like Musashi Bulk, is its convenience. It provides high-quality nutrition on the go, making it easier to consume than whole foods, especially when time is short.
  • Post-Workout Snack Ideas: A protein smoothie made with banana, berries, Greek yogurt, Musashi High Protein, and ice is a great option. Consuming the right foods at the right time can enhance performance, while the wrong foods can hinder your efforts.
  • Planned Nutrition Approach: Factors such as fatigue, loss of appetite, poor access to foods, and personal commitments can interfere with your nutrition strategy. Plan ahead and ensure foods are convenient and easily available. High-quality sports supplements, like Musashi 100% Whey, Musashi Bulk Protein, and Musashi Shred and Burn, provide practical solutions for energy and recovery when everyday foods are not available or tolerated.

By following these pre- and post-training nutrition strategies, you can optimise your performance and recovery, ensuring you get the most out of your workouts.


Breen L, Tipton KD, Jeukendrup AE. No effect of carbohydrate-protein on cycling performance and indices of recovery. Med Sci Sports Exerc. (2010) 42:1140-8.



Unlock member pricing and get access to the performance lab for personalised training and nutrition guidance.

  • Episode #52: Training Hard vs Training Smart

    Episode #52: Training Hard vs Training Smart

    On Episode 52 of the Musashi Podcast, the team debate two philosophies of training for size, strength, and athletic performance – Training Hard vs Training Smart. The guys discuss the pyramid of knowledge and how it applies to training, referring to motivation, experience, and research.

  • musashi-podcast-Episode #51 - Citrulline

    Episode #51 - Citrulline

    On Episode 51 of the Musashi Podcast, the team discuss one of the most prevalent and underappreciated supplements for sports performance – Citrulline. The guys discuss the function and benefits of Citrulline for muscle function and performance, when to consume, and what products to find in.

  • musashi-podcast-ep50-beta-alanine

    Episode #50 - Beta Alanine

    On Episode 50 of the Musashi Podcast, the team discuss one of the most underrated and impactful supplements for sports performance – Beta Alanine. The guys discuss the function and benefits of Beta Alanine for energy and muscle function, when to consume, and some quirky side effects.