Best Pre-Workout and Post-Workout Meals While on Steroids

Anabolic steroids and vitamin supplements are not enough to support a high-intensity workout. Protein-rich foods, with vitamins and other micronutrients, are necessary to get optimum results. In this discussion, you will get to know what you need to eat before and after a workout session.

Before you start the workout, you need to consume a meal that is packed with protein, carbs, and fats (in moderate quantities). During the exercise, you needed sustained energy to fuel your workout. On the other hand, in post-workout, you need energy and protein for recovery.

Whatever meal you consider taking, it should be taken at the right time. For example, you should take the pre-workout meal at least 2 to 3 hours before the workout. Whole bread chicken sandwich, omelettes, avocado, and other foods are excellent in delivering the energy and nutrients you need.

Moreover, if you are on a steroid cycle, your protein synthesis level capacity will increase, so you will need more protein-packed foods to support your gains.

Now, let’s understand in detail how nutrition is necessary during a steroid cycle.

Why Nutrition is Critical During Steroid Cycles

Synthetic steroids (anabolic) increase the protein synthesis level in your body. So, you will need more protein-packed foods to support the requirement of protein in your body. This is the main reason you need to plan a diet that contains high protein and other nutrient-rich foods.

At the same time, you should also focus on consuming plenty of carbs and fats. If you keep carbohydrates in your pre-workout meal, it will give you the necessary energy you need to keep yourself going for the entire workout session.

If you keep protein in your pre-workout meal, the amino acids will increase protein synthesis in the muscle. Let’s see the importance of pre- and post-workout meals in bodybuilding.

Pre-Workout Meals – Fuelling Performance

You might ask – “What’s a good pre-workout meal​?” Then you need to know the benefits of all types of foods – carbohydrates, protein, fats, and other mineral-rich fruits. You should also know what your requirements are in the pre-workout phase.

What Your Body Needs Before Training

Before you start your workout, your body needs energy, amino acids, and sufficient water to keep your body hydrated. The best pre-workout meals for bodybuilding will contain balanced amounts of carbs, proteins, and hydration. You can consume complex carbohydrates that will provide your body with the required energy for a long time. Besides, protein will supply the necessary amino acids for muscle building. Finally, drink sufficient water to keep your body hydrated.

Examples of Best Pre-Workout Meals

The diet needs to have a good balance of protein, fat, and carbohydrate. But do not eat until your stomach is full. You might not feel comfortable while working out. Let’s look at some delicious, yet protein-packed pre-workout meals.

Option 1 (2–3 hours before)

Eat steamed brown rice with grilled chicken breast and steamed broccoli. The complex carbs and protein will give you energy and protein for a long time.

Option 2 (1–2 hours before)

If you go to the gym in the morning, eat oatmeal soaked in low-fat milk and mix a scoop of whey protein powder. If you want, you can also add almond butter to the delicious pre-workout meal.

Option 3 (10–20 Minutes Before, Quick Fuel)

But don’t have that much time for a complete meal before the workout? Don’t worry, take a banana and a quick whey protein shake with low-fat milk. Banana will give you quick energy, and a protein shake is enough to fulfill the requirement of protein.

Now, let’s discuss how important the post-workout meal is for a bodybuilder.

Post-Workout Meals – Maximising Recovery

The meal you take after finishing the workout is mainly for the growth and recovery of your muscles. Let’s see what your body needs in the post-workout phase.

What Your Body Needs After Training

The post-workout meal for muscle gain​ should be high in fast-digesting proteins, a combination of simple and complex carbohydrates, and fruits for fast recovery. At this time, you will need proteins that are quickly digested and help in your muscle recovery.

At the same time, a mix of simple and complex carbs will give you a quick boost of energy and a sustained supply of energy. Eat strawberries, blueberries, fatty fish, olive oil, and other foods for fast recovery.

Examples of Best Post-Workout Meals

Now, let’s see some post-workout meal ideas for bodybuilding that will help you in your recovery.

Option 1

Consume salmon with sweet potato and a cup of rice. Also, add some spinach to it. The rice will give you instant energy, and the sweet potato will give sustained energy. Salmon is high in fat and protein, helping you with muscle nourishment.

Option 2

Another easy-to-make post-workout bodybuilding meal​ can be an egg white omelette and avocado with slices of whole-grain bread. The egg is a good source of protein, and avocado gives you the required fats and necessary nutrients.

Option 3

The easiest to make post-workout meal for bodybuilding (bulking and cutting) is a whey protein smoothie along with honey and berries. If you add a strawberry or a blueberry to it, it will help in quick muscle recovery.

Supporting Health While on Steroids

When you take anabolic steroids, it puts pressure on different organs in your body. Your heart, kidneys, and liver go through extreme pressure. So, you need foods that will support your digestion and safeguard the liver.

Add beetroot, cruciferous vegetables, and milk thistle to your diet. Beetroot contains Betalains, which help to reduce oxidative stress on your liver. Moreover, keep Omega-3 fatty acids in your diet supplement to reduce stress on your liver.

Most importantly, stay away from alcohol to keep your liver healthy.

Common Mistakes to Avoid in Your Meal Plan

Beginners often might not understand the importance of a proper and timely diet, along with following a proper workout routine. But these are some common mistakes that might undermine your gains. 

Mistake 1: Skipping meals

Never skip pre- and post-workout meals for bodybuilding. Healthy foods are the foundation of your bodybuilding and muscle gain. If you do not take proper meals at the right time, you will lose muscle due to catabolism.

Mistake 2: Depending on Protein Shakes Alone

Relying too much on protein shakes and supplements will not get you anywhere. Especially when you are on a steroid cycle. During this time, you have a higher protein synthesis level, so you need more protein than usual to support growth.

Mistake 3: Ignoring Micronutrients

Micronutrients like zinc, magnesium, vitamin D, and other supplements replenish your body with the necessary elements for muscle growth. Missing out on them is like undermining the growth opportunity.

Consume a Pre and Post-Workout Meal for Maximum Benefits

Both the pre- and post-workout meals are necessary for bodybuilding and recovery after an intense workout schedule. If you are on steroids, you need to be more careful about what you are consuming. Eating protein-packed food and carbohydrates will give the necessary energy and amino acids from natural sources.

Moreover, take some liver supplements to protect your liver from the stress due to steroid dosages.

Frequently Asked Questions