Pre and Post Workout Nutrition: What to Eat and When

Your pre and post workout nutrition significantly affects performance, recovery, and body composition. Here's the practical guide to fueling correctly.

Pre-Workout Nutrition

Timing

Large meal: 2-3 hours before. Small snack: 30-60 minutes before.

What to Eat

Carbohydrates for fuel. Moderate protein. Low fat and fiber (both slow digestion and can cause GI issues during exercise).

Pre-Workout Snack Ideas

• Banana + peanut butter
• Greek yogurt + berries
• Rice cake + jam
• Oatmeal with honey

During Workout

Under 60 minutes: water is sufficient. Over 60 minutes: 30-60g of carbohydrates per hour (banana, sports gel, dates) + electrolytes.

Post-Workout Nutrition

The Anabolic Window

Research suggests the 'post-workout window' is longer than originally thought — not 30 minutes but several hours. Protein synthesis is elevated for 24-48 hours post-training. Still, eating within 2 hours is ideal.

What to Eat

Protein (20-40g) to stimulate muscle protein synthesis. Carbohydrates to replenish glycogen. Low fat (slows protein digestion slightly).

Post-Workout Meal Ideas

• Grilled chicken + rice + vegetables
• Protein shake + banana
• Eggs + toast + avocado
• Cottage cheese + fruit + granola

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