Coach Mo • May 4, 2025
What To Eat?
What to Eat Before and After a Workout for Maximum Results
If you’re serious about building real strength and performance, it’s not just about how hard you train. What you put into your body before and after a workout is just as important (Aragon & Schoenfeld, 2013).
Fueling the right way means better training, faster recovery, and bigger long-term results — plain and simple.
Here’s how to stay Battle Ready with your nutrition and supplements before and after every training session.
What to Eat Before You Train
Your pre-workout meal is about giving your body the right fuel.
You want to walk into the gym feeling energized — not sluggish and not starving.
1–2 hours before you train, focus on:
- Carbs for Energy: Oats, rice, sweet potatoes, or fruit — your body runs on carbs during hard training (Kerksick et al., 2017).
- Protein for Muscle Support: A scoop of whey, chicken breast, or Greek yogurt — getting protein in before you lift gives your muscles a head start on recovery (Jäger et al., 2017).
- Low Fat: Heavy fats slow digestion. Keep fat low pre-workout to avoid feeling weighed down.
Battle Ready Pre-Workout Meal Ideas:
- Grilled chicken breast, jasmine rice, and green beans
- Oatmeal with a scoop of protein and some berries
- Greek yogurt mixed with honey and a banana
- Turkey sandwich on sourdough and a piece of fruit
Short on time?
If you’re training within 30 minutes, stick to something lighter. A banana and a whey shake will give you quick energy without sitting heavy.
Bonus Tip:
Avoid high-sugar junk (candy bars, donuts) right before training. The sugar spike might feel good for 10 minutes but it’ll crash hard mid-workout.
What to Eat After You Train
Training tears muscle fibers down. What you eat after builds them back stronger.
Your post-workout meal needs to reload your fuel tanks (carbs) and rebuild your muscles (protein).
Within 30–60 minutes after lifting, you want:
- Fast-Digesting Carbs: White rice, fruit, potatoes, bagels — simple carbs refill your muscles’ glycogen stores (Kerksick et al., 2017).
- High-Quality Protein: Whey, beef, chicken, eggs — high-quality protein delivers the amino acids your body needs to rebuild (Jäger et al., 2017).
- Some Fats (Optional): A little healthy fat is fine but keep the focus on carbs and protein for faster absorption.
Battle Ready Post-Workout Meal Ideas:
- Whey protein shake with a banana and a rice cake
- Ground beef, white rice, avocado, and salsa
- 4 eggs, sourdough toast, and a handful of strawberries
- Salmon, sweet potato, and broccoli
Real Talk:
Skipping your post-workout meal because you’re "not hungry" is like finishing a fight and refusing stitches. If you want results, you have to recover right.
Supplements Before a Workout: What to Look For and What to Avoid
Supplements aren’t magic — but they can give you an extra edge if you use them smart.
Good Pre-Workout Ingredients
These are the ingredients that actually work (and are backed by research):
- Caffeine (3–6 mg/kg): Boosts focus, strength, endurance (Spriet, 2014). Good pre-workouts have it — but not overloaded.
- Beta-Alanine (3.2g+ daily): Buffers acid buildup so you can grind out more reps (Hobson et al., 2012).
- Citrulline Malate (6–8g): Boosts blood flow for better pumps and stamina (Perez-Guisado & Jakeman, 2010).
- Creatine Monohydrate (5g daily): Helps with strength, power, and recovery over time (Buford et al., 2007).
You don’t need a "kitchen sink" formula with 20 mystery ingredients. Stick to what’s proven.
What to Avoid in Pre-Workouts
Be on the lookout for:
- Proprietary blends: If they hide ingredient amounts, it’s probably underdosed junk.
- Overstimmed formulas: Some pre-workouts stack 400+ mg caffeine and throw in exotic stims. Feels great until you crash mid-set or get heart palpitations.
- Banned ingredients: DMAA, DMHA — if it’s banned by sports organizations, it’s banned for a reason. Not worth the risk.
- Fake pumps: Some products load with glycerol or arginine, but underdose the real nitric oxide boosters like citrulline.
Real-World Battle Ready Pre-Workout Stack
If you want to keep it simple (and smart), here’s a Battle Ready pre-workout stack:
- 200–300mg caffeine (coffee or a clean pre)
- 5g creatine monohydrate
- 6–8g citrulline malate
- 3g beta-alanine (if you like that tingling feeling)
- Good pre-workout meal (carbs + protein)
That’s it. No crazy side effects. No crash. Just performance.
Don’t Forget About Hydration
Being dehydrated by even
2% can wreck strength, endurance, and even mental focus (Sawka et al., 2007).
But it’s not just about water — you need
electrolytes too.
When you sweat, you lose sodium, potassium, and magnesium. If you’re only replacing water, you can still cramp, fatigue early, and feel drained.
Stay Battle Ready Hydrated:
- 1 gallon of water a day minimum
- Add an electrolyte packet during or after training (especially in hot weather)
- Watch for signs like cramping, dry mouth, dizziness — these are hydration red flags.
Final Thoughts: Battle Ready Is a Mindset
At the end of the day, what you eat — just like how you train — is about
discipline.
It’s about showing up for yourself every single day, not just when it’s convenient.
You want next-level results?
You’ve got to fuel like an athlete.
You’ve got to recover like a professional.
You’ve got to stay Battle Ready — in the gym and in life.
No shortcuts. No excuses. Stay sharp. Stay fueled. Stay dangerous.
Bibliography
- Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5
- Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://doi.org/10.1186/1550-2783-4-6
- Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Antonio, J. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8
- Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., ... & Antonio, J. (2017). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. https://doi.org/10.1186/s12970-017-0189-4
- Perez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215–1222. https://doi.org/10.1519/JSC.0b013e3181c6a6dd
- Sawka, M. N., Cheuvront, S. N., & Carter, R. (2007). Human water needs. Nutrition Reviews, 65(6 Pt 2), S30–S39. https://doi.org/10.1111/j.1753-4887.2007.tb00271.x
- Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(2), 175–184. https://doi.org/10.1007/s40279-014-0257-8
Recently, a client of mine brought up an issue I hadn't heard talked about much: certain core exercises like reverse crunches and sit-ups were making her feel inflamed around her lower belly. She mentioned that her belly was bulging out despite all her discipline and commitment to her workouts. This was making her feel frustrated and discouraged. It got me curious, so I decided to dig deeper into why this was happening and what safer, more effective options might be out there to integrate into her exercise routines. If you're a woman who's had a few kids — whether through a C-section or natural birth — you might notice that certain core exercises just don't feel right anymore. Movements like reverse crunches and sit-ups can cause inflammation and discomfort, especially around the midsection. And it's not just in your head; there's a real reason for it.. Why Some Core Exercises Cause Problems Traditional core exercises like sit-ups increase intra-abdominal pressure. If you've got scar tissue from childbirth, that pressure can pull or stress those areas, making them feel inflamed or even painful. On top of that, many women develop diastasis recti (ab separation), and heavy flexion movements can make that worse if you're not careful (The Vag Whisperer, 2022). The bulge you're seeing during ab exercises is likely due to pressure pushing through the weakened midline of your abdominal wall (the linea alba). The good news is, with the right exercises and awareness, you can heal and strengthen your core safely. When you mix these physical changes with the body's natural healing process, it's no surprise that some movements just don't feel "right" anymore. Instead of pushing through the pain, it's smarter to adapt your workouts to support your body's current needs. That way, you can build strength without causing more irritation or setbacks. Better Ways to Build a Strong Core Instead of pushing through painful exercises, there are better, safer ways to rebuild your core strength. Here's what I recommend: 1. Diaphragmatic Breathing Helps activate your deep core muscles like the transverse abdominis and your pelvic floor. It's low stress but high reward when it comes to rebuilding real core stability (The Vag Whisperer, 2022). 2. Pelvic Tilts Start lying on your back with your knees bent, gently tilt your pelvis upward. It builds lower core strength without overloading your abs (NGHS, 2022). 3. Heel Slides Slide one heel away from you while keeping your core engaged. Great for activating the core without stressing the abdominal wall (Healthline, 2022). 4. Glute Bridges Keep your upper back on the floor and lift your hips. This strengthens the glutes and hamstrings, which support the core and low back (The Bump, 2022). 5. Bird-Dog From an all-fours position, extend opposite arm and leg. This challenges core stability without putting pressure on the midsection (Jessica Reale PT, 2022). 6. Oblique Crunches Performed lying on your back, twisting to bring your elbow toward the opposite knee. Targets the side core muscles (obliques) without putting too much pressure on the midline. 7. Kettlebell (KB) Side Bends Stand tall holding a kettlebell in one hand, then slowly lean sideways. This strengthens the obliques and improves lateral stability. 8. Side Planks Lying on one side and lifting your hips off the ground. Great for building strong obliques and deep core stability without stressing scar tissue. Adding in oblique-focused exercises like side bends and planks can also help create a balanced core. Strong obliques not only support your abs from the sides but also take some of the pressure off the front line of your body, helping you move better and feel stronger overall. Don’t Forget About Scar Tissue A lot of postpartum discomfort comes from tight scar tissue. Gentle scar massage — like doing small circles around the scar once it’s fully healed — can help improve mobility and reduce that tight feeling. If you're not sure where to start, it's always smart to check in with a healthcare provider first. When to Bring in a Specialist If core work keeps causing discomfort no matter what adjustments you make, it might be time to bring in a pelvic floor physical therapist. They can check for deeper issues like diastasis recti, scar adhesions, or pelvic floor dysfunction and put together a customized plan (Jessica Reale PT, 2022). The Bottom Line If you're feeling discomfort when doing traditional core exercises after having kids, you're not alone — and you don't have to just "deal with it." Switching to safer exercises, focusing on deep core and oblique work, paying attention to scar tissue, and asking for help when needed can make all the difference. With the right moves, you can rebuild a strong, stable core without setting yourself back. It’s about working smarter, not harder. Listen to your body, make smart choices, and you’ll not only recover better but come back even stronger. References: The Vag Whisperer. (2022). 5 Exercises to Strengthen Your Core After C-Section. Retrieved from https://thevagwhisperer.com/2022/03/20/5-exercises-to-strengthen-your-core-after-c-section/ Northeast Georgia Health System (NGHS). (2022). Hernia Exercises. Retrieved from https://www.nghs.com/hernia/exercises Healthline. (2022). C-Section Recovery Exercises. Retrieved from https://www.healthline.com/health/pregnancy/c-section-recovery-exercises The Bump. (2022). Ab Exercises After C-Section. Retrieved from https://www.thebump.com/a/ab-exercises-after-c-section Jessica Reale PT. (2022). C-Section Recovery and Core Exercises. Retrieved from https://jessicarealept.com/category/c-sections/
Creatine: Why You Should Be Taking It (And What Most People Get Wrong) Let’s set the record straight— creatine isn’t just for bodybuilders or bros trying to get “swole.” It’s one of the most effective, affordable, and misunderstood supplements out there. Whether you’re training for performance, staying mission-ready, or just trying to get stronger, creatine should already be in your daily routine. What is Creatine, Really? Creatine is a naturally occurring compound found in your muscles. Your body stores it to help make ATP (adenosine triphosphate) —your body’s primary energy source for short, explosive movements. I’m talking sprinting, heavy lifting, or going full beast mode during a high-intensity set (Kreider et al., 2017). Your body only stores a limited amount. And unless you're eating a pound of red meat every day, you're not getting enough from food. Supplementing with 5 grams of creatine monohydrate a day helps keep those energy stores full and your performance dialed in. What Creatine Actually Does Boosts strength and power Helps build lean muscle mass Improves muscular endurance Aids in recovery Even supports brain health (Avgerinos et al., 2018) Let’s Kill the Myths “Creatine makes you look bloated.” False. What it really does is pull water into your muscle cells , which is a good thing. It helps with recovery, nutrient delivery, and muscle function. You’re not holding water under your skin— you’re hydrating the muscle tissue itself (Buford et al., 2007). “It just makes your muscles look ‘swollen’ and not real.” Wrong again. Creatine supports real muscle growth through improved work capacity and ATP production. If your muscles are getting bigger, it’s because you’re training harder and recovering better—not because of some fake water weight. Drink Your Water Since creatine increases intracellular hydration , you need to be drinking over a gallon of water a day —especially if you're training hard or working in heat. You can’t expect your body to perform if it’s dehydrated. Period. Timing Doesn’t Matter—Consistency Does Another big myth? “You have to take it at the perfect time.” Nope. Research shows it doesn’t matter if you take creatine before, during, or after your workout—as long as you're consistently getting your 5 grams per day (Candow et al., 2020). So pick a time that works for you and stick with it. That’s what matters most. How It Works: Creatine → ATP → Power When you train, your body taps into ATP for quick energy. But your ATP stores deplete fast—like in seconds. Creatine helps replenish those ATP stores faster , which means you can go harder, longer, and recover better between sets (Sahlin, 2014). You’re not just taking a supplement—you’re literally fueling the engine that drives every rep. Final Word from Coach Mo Creatine is not magic—but it’s damn close. It’s cheap, safe, well-studied, and incredibly effective. If you care about performance, recovery, and real results, get on 5g of creatine monohydrate daily and stay consistent. And don’t forget: drink that water. Over a gallon a day. No excuses. Stay fueled. Stay focused. Stay Battle Ready. – Coach Mo Bibliography Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology , 108, 166-173. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition , 4(1), 6. Candow, D. G., Vogt, E., Johannsmeyer, S., Forbes, S. C., & Farthing, J. P. (2020). Strategic creatine supplementation and resistance training in healthy older adults. Applied Physiology, Nutrition, and Metabolism , 45(10), 1112-1117. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition , 14(1), 18. Sahlin, K. (2014). Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Medicine , 44(Suppl 2), 167–173.
The Truth About Protein Intake Protein is often misunderstood when it comes to fitness and muscle building. Some people believe they need excessive amounts, while others underestimate its importance. In reality, the right protein intake is crucial for building lean muscle, promoting recovery, and optimizing overall performance. Most of my clients if not all have had misguiding information on protein intake and recently one of my favorite clients brought this topic up to me and because of her insightfulness and commitment she dug deeper into the subject and brought up some great points to me. This is why it is great to get feedback from everyone around you because you can always learn more. After a discussion with her I decided to write out this blog (with her help) to educate everyone on the topic. How Much Protein Do You Really Need? The amount of protein your body needs depends on various factors, including your weight, activity level, and fitness goals. The common misconception is that consuming 1 gram of protein per pound of body weight is enough to build muscle. However, this amount is more suited for maintaining muscle rather than promoting significant growth (Morton et al., 2018). Another misleading factor when determining protein intake is the often-cited recommended daily allowance (RDA) of 0.8g per kg of bodyweight, this is often cited by reputable organizations such as the American College of Sports Medicine (ACSM). However, this recommendation of 0.8g of protein per kg is a universal minimum for optimal bodily function, organ health, and overall disease prevention, regardless of exercise (Trumbo et al., 2002). Athletes and those who regularly participate in moderate to vigorous exercise will need more for muscle maintenance and growth. For individuals focused on building lean muscle , a higher intake is necessary: Muscle Maintenance : Around 1g of protein per pound (2.2g per kg) of body weight (Phillips, 2014). Muscle Growth : Anywhere between 1.2g - 1.6g of protein per pound (2.6g - 3.5g per kg) of body weight, depending on training intensity and overall calorie intake (Jäger et al., 2017). Extreme Muscle Building & Strength Training : In some cases, athletes and bodybuilders consume up to 2g per pound (4.4g per kg) of body weight to optimize muscle synthesis and recovery (Phillips & Van Loon, 2011). Fat Loss & Strength Training: When consuming anywhere from 1.2g – 1.5g of protein per pound (2.4g – 3.2g per kg) of body weight, bodybuilders saw significantly greater fat loss than control groups who consumed average RDA despite eating more calories than the control group (Antonio et al., 2015). Consistently consuming sufficient protein ensures your muscles have the necessary building blocks for growth, repair, and peak performance. How Protein Aids Muscle Recovery After intense workouts, your muscle fibers experience small tears that need to be repaired in order to grow stronger. Protein plays a critical role in this process by: Promoting Muscle Protein Synthesis (MPS) – The body uses protein to rebuild and strengthen muscle fibers, leading to lean muscle growth (Tipton & Wolfe, 2001). Reducing Muscle Soreness – Adequate protein intake helps decrease recovery time and muscle fatigue after exercise (Jäger et al., 2017). Supporting Overall Recovery – Along with rest and hydration, consuming protein post-workout replenishes amino acids and enhances recovery efficiency (Phillips, 2014). But what about diminishing returns on protein intake? It is also a common misconception that the body can only synthesize a certain amount of protein before the body turns it into uric acid waste. However, high protein intake when paired with heavy resistance training has proven to suppress this effect and improve protein anabolism; instead, the body can and will utilize more protein due to a greater muscle need from weightlifting (Tagawa et al., 2021). It's important to note that increased protein intake without resistance training will have no significant impact on body composition or lean body mass as the body will turn excess protein into waste if it has no need for it (Antonio et al., 2015).] Quality Over Quantity: Choosing the Right Protein Sources While meeting your daily protein requirements is essential, the quality of protein matters as well. Opt for high-quality protein sources, such as: Lean meats (chicken, turkey, lean beef) Fish & seafood (salmon, tuna, shrimp) For women, sardines and anchovies as they are packed with calcium Eggs & dairy (Greek yogurt, cottage cheese, milk) Plant-based options (lentils, beans, quinoa, tofu) Protein supplements (whey, casein, plant-based protein powders) A well-balanced diet with a variety of protein sources ensures you receive essential amino acids for optimal muscle repair and growth. Final Thoughts Understanding protein intake is key to achieving your fitness goals. It’s not about consuming excessive amounts but rather ensuring you get the right amount based on your body weight and activity level. By incorporating quality protein sources into your diet, you’ll optimize muscle growth, enhance recovery, and improve overall performance. If you're looking for personalized guidance on your fitness and nutrition journey, I can help! Contact me today to start building a stronger, healthier body. -Coach Mo Bibliography Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., Peacock, C. (2015). Journal of the International Society of Sports Nutrition, 12 (39). Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14 (1), 20. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52 (6), 376-384. Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44 (S1), 71-77. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29 (S1), S29-S38. Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., and Miyachi, M. (2021). Dose-response relationship between protein intake and muscle mass increase: a systemic review and meta-analysis of randomized controlled trials. Nutrition Reviews , 79(1), 66-75. Tipton, K. D., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth. International Journal of Sport Nutrition and Exercise Metabolism, 11 (1), 109-132. Trumbo P, Schlicker S, Yates AA, Poos M; Food and Nutrition Board of the Institute of Medicine, The National Academies. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc. 102 (11):1621-30.