Nutrient Timing for Optimal Performance

Why Timing Matters: The Physiology Behind Performance

Post-workout, your muscles are more receptive to protein, but the “30-minute window” isn’t a cliff. Aim to distribute 20–40 grams of high-quality protein across meals, including soon after training, to sustain muscle protein synthesis.

Pre-Workout Fueling: Arrive Primed, Not Stuffed

Consume roughly 1–4 grams of carbohydrate per kilogram of body weight, 1–4 hours before training. Closer to the session, go smaller and simpler: toast with honey, ripe banana, or a small rice bowl for smooth digestion.

Pre-Workout Fueling: Arrive Primed, Not Stuffed

Include 0.2–0.3 grams of protein per kilogram in pre-workout meals to stabilize blood sugar and limit muscle breakdown. Options like Greek yogurt, eggs, or a whey smoothie help you feel steady without weighing you down.

Carbohydrates by the Hour

For sessions over 60–90 minutes, target 30–60 grams of carbohydrate per hour; for very long or high-intensity work, progress toward 70–90 grams with mixed glucose-fructose sources to enhance absorption and reduce gut bottlenecks.

Electrolytes and Hydration Strategy

Sweat rates vary, but replacing fluids and sodium helps maintain output. Consider a plan delivering 300–600 mg sodium per hour in heat. Weigh pre and post training occasionally to calibrate your personalized hydration strategy.

Gut Training Is Performance Training

Your gut adapts like muscles. Practice your race-day fuel during hard sessions so transporters upregulate and discomfort declines. Start small, increase gradually, and log products and amounts that work for your stomach and pace.

Post-Workout Recovery: Rebuild, Refill, Rehydrate

Aim for 20–40 grams of high-quality protein within two hours post-exercise, including about 2–3 grams leucine to stimulate muscle protein synthesis. Whey, eggs, dairy, soy, or mixed plant proteins can hit this threshold effectively.

Post-Workout Recovery: Rebuild, Refill, Rehydrate

After glycogen-depleting efforts, take 1.0–1.2 grams of carbohydrate per kilogram during the first few hours. If you must train again the same day, prioritize quick-digesting carbs and consider pairing with protein to enhance replenishment.

Daily Timing Templates for Real Lives

Thirty minutes pre: small carb like a banana or jam toast. Post-lift: 30 grams protein plus carbs at breakfast. Mid-morning snack balances energy. Lunch leans protein and plants, with carbs scaled to afternoon activity.

Daily Timing Templates for Real Lives

Breakfast includes oats, fruit, and protein. Ninety minutes before the run, a moderate-carb snack. During longer runs, fuel every 20–30 minutes. Afterward, lunch emphasizes carbs and protein, then an afternoon hydration check-in.

Daily Timing Templates for Real Lives

Lunch loads complex carbs and lean protein. Ninety minutes pre-practice, choose an easy-digest snack. During play, sip electrolytes and carbs. Post-session dinner delivers protein, carbs, and colorful vegetables, with a light casein snack later.

Race Day and Big Games: A Timed Playbook

Build meals around familiar carbs, lean proteins, and sodium. Avoid untested foods. Hydrate steadily and sleep well. Visualize your fueling plan, from breakfast timing to mid-race gels, so execution feels automatic and calm.

Race Day and Big Games: A Timed Playbook

Eat your main pre-event meal two to three hours before: mostly carbs, some protein, minimal fat and fiber. Sip electrolytes. If nerves run high, split into two smaller portions to keep your stomach comfortable.

Race Day and Big Games: A Timed Playbook

Choose a small, low-fiber carb snack if needed 30–45 minutes pre-start. During, hit your planned carbohydrate targets, and chase with sips of electrolytes. Stick to practiced products only to protect your pace and gut.

Female Athletes and the Cycle

Some experience higher carb needs and appetite during late luteal phase. Plan iron-rich foods throughout the month, and time protein generously after strength sessions. Track your cycle to spot patterns and adjust fuel timing confidently.

Masters Athletes and Recovery Windows

With age, anabolic resistance rises. Prioritize 30–40 grams protein post-session, distribute protein across meals, and consider a pre-sleep protein serving. Keep carbs clustered around training to sustain intensity while supporting overall energy balance.

Plant-Forward Timing and Complements

Combine legumes, grains, and seeds to hit leucine and essential amino acid targets. Time soy, pea, or mixed plant proteins around training, and include vitamin C with iron sources to support oxygen-carrying capacity and endurance efficiency.