What to Eat Before and After a Workout

Whether you want to gain muscle, lose fat, or tone your awesome body, continue reading. In a previous blog I wrote about if you even should eat before you exercise, when I came across an article stating that you should be fasting, and now I bring you some follow-up information.I am no trainer or a nutritionist, so I interviewed one. Thus, ladies and gentlemen, I give to you:



Feras Obeid: 

A 23-year-old graduate from the Lebanese American University with a B.S. in Banking and Finance, as well as a fitness diploma.

By day, he’s a treasury officer and by night, Fitness Center Supervisor at LAU, in charge of the university gym. There he creates and implements training programs and gives nutrition tips to aspiring gym enthusiasts. You can follow him on Instagram here. He has been featured in an article after he created a team to compete at the 2014 Worlds Fitness Model competition in Las Vegas, and a team member winning 2nd place overall.

How would you start training people to achieve their goals?

First thing, we define their goals, whether it is weight loss, muscle gain, or toning. Then to measure progress, we take a measurement of their waist size every 21 days, and change the workout program accordingly. We do not rely on the scale to measure progress, because the scale accounts for water retention and muscle gain. 

To gain muscle: Increase food intake, and the number of sets and reps (best range of reps is between 8-12), rest more between sets as well.

To lose weight: Decrease food intake, more cardio than weight lifting, and most importantly cardio training should be done after weight training, that way, glycogen levels would have been depleted and the body would use fat as means of energy.

To tone muscles: Decrease food intake and fat and water levels by drinking more water and not starving yourself, because when the body enters starvation mode it will tend to store whatever it was deprived of i.e, food will directly be stored as fat and water as excess water .

A general system and tips to follow, but in the end it all depends on body type and need, you would increase or decrease the quantity.


Directly after you wake up, drink whole fat milk. 


4 egg whites and 1 egg yolk (boiled), along with 4 olives, and 1 cup (250 ml) of milk mixed with oats.

First Lunch Meal:

Green salad with olive oil and vinegar as dressing, with a side of 200 grams of lean or normal meat or chicken or a can of tuna, fish, or salmon but beware, fish of any kind contains mercury so not more than 3 times per week. According to the NRDC, humans risk ingesting dangerous levels of mercury when they eat contaminated fish. Since mercury is odorless, invisible and accumulates in the meat of the fish, it is not easy to detect and can’t be avoided by trimming off the skin or other parts. 

Second Lunch Meal:

3 to 4 hours after the first meal or when you start to get hungry otherwise you will be tempted to eat sugar. 

Same as the first meal but with a different source of protein i.e, if you ate chicken then, eat meat or fish now.


He did not give me a workout program because: “As a personal trainer I would be insulting my reputation if I gave you a general one, there is no such thing as a general workout, it all depends on the body type, objectives, and how well it adapts to the workout.” 

When fat and carbs meet, especially simple carbs such as sugar and fruits, they create a deadly mixture for your body weight. When sugar enters your body, before working out, it increases insulin levels which creates a heaven for storing fat.

Just drink one liter of water through sips an hour before.

Directly After Workout:

1-5 dates, I was against that since they contain a lot of sugar but he was very persistent that you need sugar because it triggers the secretion of insulin, restoring glycogen into the muscle that has been depleted during your workout.

Third and Last Meal:

Spinach, lemon, and low-salted feta cheese or instead of the cheese– chicken breast or dairy products.