When you eat can be just as impactful as what you eat. Smart nutrition timing supports better training energy, improved recovery, and more consistent performance. Use the guide below to plan meals around your workouts and distribute protein and carbs across the day.
Pre-Workout (60–180 minutes before)
🎯 Goal
- Top up glycogen and provide steady energy
- Avoid GI distress during training
✅ What to eat
- Carbs + lean protein, minimal fats
- Example: rice + chicken, oats + whey, toast + egg whites
⏱️ Timing tip
- Large meal: 2–3 hours pre-workout
- Small snack: 30–60 minutes pre-workout (banana + whey)
During Workout
Most sessions under 75 minutes don’t require intra-workout nutrition. For longer or high-volume training, sip 20–30 g fast carbs and stay hydrated with electrolytes.
Post-Workout (0–2 hours after)
🍽️ Protein
- 20–40 g complete protein stimulates muscle protein synthesis
- Whey, Greek yogurt, lean meats, eggs
🍚 Carbohydrates
- Refill glycogen: rice, potatoes, fruit
- Add veggies and fluids for recovery
Daily Protein Distribution
Aim for 1.6–2.2 g/kg bodyweight per day. Split into 3–5 meals with ~0.3–0.5 g/kg protein each to keep muscle protein synthesis elevated.
Sample Training-Day Schedule
7:30Breakfast: oats + whey + berries
10:30Snack: yogurt + banana
12:30Lunch: rice + chicken + veggies
15:30Pre: toast + egg whites
17:00Train
18:30Post: whey + fruit
20:00Dinner: potatoes + salmon + salad
Hydration & Electrolytes
- Start with 300–500 ml water in the morning
- 350–500 ml per 30–45 min of training, adjust for heat
- Use electrolytes if sweating heavily
FAQs
Do I need to eat immediately after training?
The “anabolic window” is wider than once thought. Aim to eat a balanced meal within 1–2 hours after training.
Is fasted training okay?
It can be fine for some; performance may drop. If lifting heavy, a small carb + protein snack often helps.
Should I time fats around workouts?
Keep fats lower pre-workout to aid digestion; include healthy fats in other meals for satiety and hormones.
✅ Quick Takeaway
- Carbs + protein pre and post workout support energy and recovery
- Distribute protein evenly across 3–5 meals
- Hydrate and add electrolytes when training hard