What To Eat Before & After Training (For Max Gains & Recovery) | Settlage Strength Podcast - EP. 14
In this episode of the Settlage Strength Podcast, I break down exactly what to eat before, during, and after training so you can build strength, recover faster, and feel your best on the mats. Most grapplers are either skipping meals, slamming energy drinks, or trying the latest YouTube diet trend—and it's wrecking their recovery. This episode gives you a simple, proven nutrition framework I use with all my 1-on-1 athletes to fuel hard training, reduce soreness, and build serious muscle. Whether you're training 2x/day or just trying to avoid gassing out at open mat, this episode gives you the exact protocols to dial in your food, timing, and supplements for real results. 🔑 What You'll Learn: – The most common nutrition mistakes grapplers make – How to structure meals for energy, strength & endurance – The 3-phase framework for building high-performance nutrition habits – Pre-training meals that boost performance (without slowing digestion) – Intra-training shake formulas for 75+ minute sessions – Post-training meals to supercharge recovery – My top 3 supplements every grappler should take 📥 Grab your FREE training program — Grappler Accelerator: https://thestrengthmatrix.com/grappler This includes a complete 4-week S&C program, clean diet guide, recovery protocols, and more. Join 1,000+ grapplers who are already lifting heavy & rolling hard! 0:00 Most Grapplers Are Screwing This Up 1:08 Why Most Diets Don’t Work for Grapplers 4:10 The 3 Macros You Need To Understand 6:48 How Many Calories Should You Eat Daily? 7:58 Nutrition Stage 1: Foundations Phase 10:07 Why Food Quality Matters More Than You Think 11:29 Nutrition Stage 2: Tracking Phase 13:00 How To Calculate Maintenance Calories 16:18 How To Set Your Macros Step-by-Step 21:00 Track These 3 Numbers Daily 23:00 What To Do Once You Hit a Plateau 25:00 The Only 3 Types of Diets (Explained) 29:56 Nutrition Stage 3: Optimization Phase 32:16 Pre-Training Meals That Actually Work 36:50 Intra-Workout Shake Guide for Hard Sessions 42:00 Best Post-Training Meal Strategy 45:04 3 Supplements Every Grappler Should Take 49:00 How To Get The Grappler Accelerator Program 49:44 Q&A: Should You Eat Differently When Injured? 51:08 Q&A: How To Cut Fat Without Losing Strength 52:30 Q&A: Are Cheat Meals Worth It? 57:26 Q&A: How To Keep Strength When Cutting Weight 58:42 Q&A: What Protein Does For Recovery 62:04 Q&A: Thoughts on Animal-Based Diets & BMI 64:39 Final Thoughts + How You Can Support The Show
