067 | What to eat before and after your workouts to build muscle and improve energy

FREE QUIZ: ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠⁠HERE⁠ ⁠ If you want to build muscle in the gym and get in shape, how should you eat? Should you eat carbs? Should you eat before workouts and how much? In this episode, I break down exactly what to eat before and after workouts for fat loss, muscle building, and all-day energy so you can stop under-fueling, boost performance, and finally feel strong, lean, and confident in your body.Related episodes: ⁠How to structure meals and snacks⁠🫐 Learn about 1% Healthier: www.onepercenthealthier.co⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.For more of One Percent Healthier's tips, join the weekly One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.Timestamps:00:00 – Why proper workout nutrition is the key to energy, fat loss, and muscle growth01:00 – Shifting from “burn to earn” to fueling your body for results03:00 – The “body battery” concept: why you feel exhausted and stuck05:00 – How under-eating sabotages muscle building and metabolism07:00 – Low energy availability: why eating less isn’t working08:30 – Why fueling impacts your workouts AND your daily life10:45 – What to eat before a workout for energy (pre-workout nutrition basics)12:00 – Simple rule: how many carbs you need before a workout13:00 – What NOT to eat before workouts (common mistakes)14:30 – What to do if you work out later in the day15:00 – What to eat after a workout for muscle recovery and fat loss16:00 – Easy post-workout meal ideas (protein + carbs)17:00 – How to recover faster and avoid energy crashes