If you want to build muscle, it's best to do both! Optimal care of your body can only be achieved by supplying your body with the nutrients it most needs before and after exercise. What should that look like? It's very simple:
- About 2-3 hours before exercise: protein, complex carbohydrates, and virtually no fat!
- Within 30 minutes of exercise: whey protein (e.g. cottage cheese) and simple carbs (fruits); no fats!
Post-exercise nutrition is only important if you have completed intensive training. If you want to know more pre- and post-workout nutrition, this article by our experts will help steer you in the right direction.
If you want to lose weight, a calorie deficit is important. After exercising, you can have a small protein-rich snack for optimal regeneration, but you shouldn't tip your calorie balance.