Muscle-building basics: what to eat before and after exercise
Muscle isn't only important for athletes. This Herbalife Thailand material explains that age-related muscle loss is called sarcopenia, and that from age 30 the body starts to lose as much as 3–5% of its muscle every 10 years (source cited in the material: Preserve Your Muscle Mass, Harvard Health Publishing, 2016).
The tips below are general nutrition basics for people who exercise and want to look after their muscles; they are not a treatment for any condition. Information by Susan Bowerman, Senior Director, Worldwide Nutrition Education and Training, Herbalife.
Before exercise: eat something with protein
- How much protein you eat, and when, both matter
- Before exercise, have foods containing protein, such as eggs, yoghurt, wholegrain bread, wholegrain cereal, milk or soya milk, and fruit
After exercise: good carbs plus quality protein
- Have some beneficial carbohydrates and around 10–20 g of high-quality protein
- This helps repair and restore your muscles
Fuel up with carbohydrates
- Good carbohydrates include whole grains, beans, fruit and vegetables
- They fuel everyday activity, including the work your muscles do
Don't forget healthy fats
- Good sources include nuts, seeds, oily fish, olive oil and avocado
- These fats are an important part of every cell membrane, including muscle cells
More images in this series (tap to enlarge)
Read next: Protein 101: what it is, how much you need and the best sources ›
Read next: How much protein per meal? Spreading it across meals and snacks ›
Read next: "Low-fat" doesn't mean low-calorie: read the whole label ›
Read next: What to eat after exercise: how much fluid, carbohydrate and protein ›
Start by making sure your pre- and post-exercise meals include protein, then round them out with good carbs and healthy fats, alongside regular exercise. Results may vary from person to person. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet or starting a new exercise routine. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Muscle-building basics and sarcopenia 1–6 (added to the library: Jun 2025)
Herbalife products are not intended to diagnose, treat, cure or prevent any disease.