Nutrient Timing
Nutrient timing is the practice of structuring when you eat to support training performance and recovery. Its impact is real but smaller than total intake — get the fundamentals right first.
Pre-Training Nutrition
Eating before training ensures substrate availability (glycogen, amino acids) and maintains energy levels through the session.
Timing guidelines
| Time before training | What to eat |
|---|---|
| 2–3 hours | Full meal: protein + carbs + moderate fat |
| 60–90 min | Lighter meal: protein + carbs, low fat |
| 30–45 min | Small snack: fast carbs + protein |
| < 30 min | Skip solid food; coffee is fine |
Fat slows gastric emptying. A pre-training meal high in fat taken within 90 minutes of training can cause discomfort and dull energy availability. Keep fat moderate.
Carbohydrate timing
For sessions longer than 60–75 minutes, pre-training carbohydrates are meaningful. For short, low-intensity sessions, the carbohydrate effect is minor.
Practical pre-training meals:
- Rice + chicken + light vegetables (2–3 hours out)
- Greek yoghurt + banana + honey (60–90 min out)
- Rice cakes + jam + protein shake (30–45 min out)
Post-Training Nutrition
The post-training period is elevated for muscle protein synthesis for several hours. Eating protein after training takes advantage of this window.
What the research says
- A protein-rich meal within 2 hours of training is sufficient
- The “30-minute window” is largely marketing — total daily protein matters more
- Carbohydrates post-training replenish glycogen; important for athletes training twice a day
Recommended post-training intake:
- Protein — 30–50 g, complete amino acid profile (whey, chicken, eggs)
- Carbohydrates — 0.5–1 g/kg bodyweight if training again within 8 hours
Intra-Training Nutrition
For sessions under 90 minutes: water is sufficient. For sessions over 90 minutes or competition day:
- Sports drinks (30–60 g carbs per hour) maintain glycogen and electrolytes
- BCAAs have minimal benefit if protein targets are met
- Caffeine (3–6 mg/kg, 45–60 min pre-session) is the highest-evidence ergogenic aid
Fasted Training
Training in a fasted state (common for morning sessions) is not harmful if:
- Total daily protein and calories are met
- Session intensity is moderate
- A protein-rich meal follows promptly
High-intensity or long-duration fasted training impairs performance and increases the risk of muscle breakdown. For most people, a small pre-training snack is worth the minor inconvenience.