Pre-workout, intra-workout, post-workout — the timing of your nutrition can make or break your training adaptations.
For recreational exercisers, total daily intake matters most. But for athletes training 10+ hours per week, nutrient timing becomes a genuine performance lever.
The Pre-Workout Window
Eat a mixed meal 2–3 hours before training: moderate carbohydrates, lean protein, low fat and fibre. If training within 60 minutes, a small carbohydrate snack (30–60g) is sufficient. Avoid high-fat, high-fibre meals close to training — they slow gastric emptying and can cause GI distress.
Pro tip: Banana + rice cakes + a small amount of peanut butter is a near-perfect 60-minute pre-workout snack for most athletes.
Intra-Workout Fuelling
- Under 60 minutes: water only, no carbohydrates needed
- 60–90 minutes: 30g carbohydrates per hour (gels, sports drinks, dates)
- 90+ minutes: 60–90g carbohydrates per hour using a glucose:fructose blend
- Endurance events 3h+: sodium replacement becomes critical
The Post-Workout Anabolic Window
The 'anabolic window' is real but wider than the fitness industry suggests. Consuming 20–40g of high-quality protein within 2 hours of training maximises muscle protein synthesis. Carbohydrates alongside protein accelerate glycogen replenishment — critical if you train twice daily.
“The best post-workout meal is the one you actually eat. Perfection is the enemy of consistency.
