Should You Eat Before Your Weightlifting Workouts? We Asked an Expert

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Karlos Nasar eats tuna meatballs for breakfast sometimes, and doesn’t count calories.

While Karlos is one of the world’s most inspiring weightlifters, we aren’t sure we can say the same about his eating habits.

• Remind Me: Last year, before the World Championships in Bahrain, we spent some time with Karlos, filming his preparation for the event as well as taking a deeper look into his lifestyle. If you haven’t seen it, check out the documentary.

And Nasar’s not alone: In Paris, we watched Canada’s Maude Charron slurp on packets of maple syrup during the Women’s 59KG event.

Weightlifters aren’t necessarily known for putting as much care and attention into their diets as they do training (though there are certainly exceptions). We’ve seen world-class lifters eat some pretty strange stuff, and it made us think—what should we be eating before (and during, and after) weightlifting workouts?

We spoke with our friend and nutritional expert Dr. Eric Helms to find out.

Dr. Helms has a list of credentials longer than Lasha’s bar path; PhD, CSCS, WNBF Pro Natural Bodybuilder, Senior Research Fellow at the Auckland University of Technology, co-founder and one of the reviewers for the MASS Research Review, strength and physique coach with Team 3DMJ, which has produced multiple world champion natural strength and physique athletes.

He’s also got a few years of competitive weightlifting experience under his belt, with bests of 90KG in the snatch and 115 in the clean & jerk.

We asked Eric a simple question; what should a weightlifter eat before, during, and after their workouts if they want to perform at their best?

The short version: Eat a “small to moderately sized” meal containing some protein and carbohydrates 1-3 hours before you train. The specific calories or macros are far less important than your total daily intake.

From the expert: "The main goal here isn't necessarily to provide immediate fuel, but rather to blunt hunger and ensure you feel comfortable and stable through your session," Eric says, as strength isn't related to fuel availability. 

"A small-to-moderate meal containing some protein and carbohydrates will accomplish this. The specific amount isn't critical; the point is simply to avoid being hungry while you lift via easily digestible foods. Research indicates simply eating something, rather than a specific nutrient or dose, supports lifting performance when you aren't fasted, and/or performing high volume, high-repetition training (1, 2, 3, 4).

Meal examples: A bowl of oatmeal with whey protein and berries; a chicken and rice bowl; a fruit smoothie made with whey or vegan protein powder and a banana; Greek yogurt with honey, etc.

The short version: If you train once daily, you don’t need to eat during your workout, but an intra-session drink with ~0.2-0.4 grams per kilogram of your weight can be helpful if you’re in a volume block or doing lots of accessory work, especially for long sessions with high repetitions. If you’re on two-a-days, consume ~0.5-1.5g/kg of fast-digesting carbs in an immediate post-workout meal. 

From the expert: "Consuming nutrients during a training session is unlikely to be beneficial for most intermediate weightlifters performing once-a-day sessions 4-6 days per week," Eric explains. "However, there are cases that aren't too uncommon in weightlifting where this changes."

"For a weightlifter training once a day, eating during your weightlifting workouts is not a make-or-break factor," Eric adds. "A typical workout is composed over 80% resting time. While efforts are high, they're also brief. You don't need a constant supply of fuel like an endurance athlete would." 

The short version: The famous “anabolic window”, Eric says, is overhyped and outdated. What matters are your total daily nutritional quotas, but Eric still advises having both protein and carbs in your next meal following a training session.

From the expert: "A 2024 meta-analysis reported muscle remains sensitized to protein for up to 48 hours post-training (5). This is why a 2020 meta-analysis found protein supplementation improved strength and lean mass, regardless of timing relative to training (6)," Eric says.

"Thus, an appropriate daily protein distribution, where you roughly divide your daily protein intake (≥1.6g/kg/day) across a minimum of three meals (7) is the only protein timing you need to ensure. Regarding post-workout carbohydrate, for a weightlifter who trains once a day, immediate glycogen replenishment is of limited importance; your body has plenty of time to restore it before the next session (8)."

Meal examples: As long as it contains carbs and protein, Eric says you can stick to your standard post-workout meal. Still, he recommends things like steak with sweet potatoes; salmon with rice and a salad; a bowl of chili made with ground meat and beans, or tofu and quinoa, etc. 

"It doesn't really matter" is a nice and tidy way to prescribe nutritional advice. For big-picture questions, it's a satisfactory answer. But Dr. Helms doesn't like painting with broad strokes. 

Eric outlined several situations in which a more precise approach to nutrition matters for the Olympic weightlifter: "The true power of nutrient timing is in situations where recovery is short, physical demands are high, and/or the environment is unique."

For the competitive weightlifter, such things are familiar territory. 

"In certain sessions you may do bodybuilding work, conditioning, or cardio," Eric says, in addition to your sport-specific exercise.

"When this is tacked onto a weightlifting session, carbohydrate timing becomes important." 

Eric cited a meta analysis from 2022 which he co-authored. (9) Here's his takeaway:

• Pre or intra-workout carbs were more likely to enhance volume performed in sessions longer than 45 minutes, or if they included 8+ maximal-effort sets, especially with high reps or lower-body lifts, or if they occurred after 8+ hours of overnight fasting.

Do this: Eric advises having a pre-workout meal with 0.5-1.5g/kg of carbohydrates, plus a drink midway through the workout with 0.2-0.4g/kg of carbs. 

• A Cool Trick: "For athletes controlling calories, even swishing and spitting out a mouthful of liquid carbs can potentially enhance performance," says Eric, citing research from 2024 on carb mouth rinsing's effects on volume performed. (10)

"Two-a-days are not uncommon for weightlifters," says Eric. "Because of the overlapping muscle groups used in most weightlifting exercises, glycogen depletion and replenishment could become an issue." (11)

Do this: Eric advises having carbs in whatever you eat before and after both of your sessions. 

• Going Deeper: Eric also recommends pre-workout carbs plus protein for early morning training. He suggests a scoop of protein powder mixed with a carb-laden sports drink—pro tip, fruit-flavored whey isolates mix and taste better with these beverages. 

In June, we asked Mattie Rogers how she trains in the Florida summer climate without dying. Her advice wasn't as thoroughly cited as Dr. Helms', but their recommendations align pretty well regardless. 

"Weightlifting gyms are often not climate controlled," says Eric. "If that applies to you, hydration and electrolyte timing become relevant." 

Do this: "Before training, drink 6ml/kg of fluid. Consume the same amount again during your workout," Eric advises. He endorses electrolyte-containing sports drink, and you can grab the zero-cal versions if you're tracking macros.