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NUTRIENT TIMING


Man eating protein bar at the gym while working out.

FUELING BEFORE, DURING, AND AFTER EXERCISE

It's hard to over state the importance of eating the right foods at the right time in order to maximize your abilities during exercise. Nutrient timing, involves strategically consuming nutrients before, during, and after exercise to optimize performance, recovery, and adaptations. This means paying attention to when you eat, as well as what you eat, to maximize the impact of your nutrition on your workouts. 


BEFORE EXERCISE

Eat a small meal 1-3 hours and/or a light snack 30-60 minutes before you exercise. Like a car uses gas, your body burns carbohydrates for fuel and gives you the energy to power through your workout. Focus on easy-to-digest carbs and a moderate amount of protein to maintain enough energy to make the most of your workouts.


Examples of pre-workout snacks:

  • Protein bar

  • Oatmeal and berries

  • PB&J sandwich

  • Smoothie

  • Banana (a great last minute snack that will not only raise your blood sugar but also soothe your stomach if you tend to deal with nausea during exercise)


DURING EXERCISE

For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.


Examples of workout drinks:

  • Water (get a reusable water bottle!)

  • Sports drink

  • Water with electrolyte tablet


AFTER EXERCISE

Eat a hearty meal with 20-40g of protein within 1 hour of finishing your workout. After a workout, muscle protein syntheses (MPS) increases as the body repairs and rebuilds muscle tissue. This process is driven by the body's need to replenish amino acid stores, which are used as building blocks for muscle proteins. Consuming protein can enhance MPS and promote muscle recovery.


Examples of a post workout meal:

  • Meat, rice, and veggies

  • Eggs and toast

  • Protein shake


THE REST OF THE DAY

Beyond the importance of timing your meals properly, it's equally crucial to ensure you get enough macronutrients (protein, carbohydrates, and fat) throughout the day to support your active lifestyle and reach your goals. Make sure to check out Fitness Nutrition 101 which outlines macronutrients in the context of fitness and provides guidelines on what is appropriate for you.


DISCLAIMER

I am not a doctor, a nutritionist, a dietitian, or anybody with any formal qualifications of any kind having to do with food, diet, nutrition, supplements, or anything even close. The information I have provided is purely based on articles I have found on the internet and my own personal experience. I do my best to pull information from reputable sources but it’s important to understand that even the doctors and scientists get it wrong a lot more than anyone wants to admit and money is the ultimate disrupter of truth. It’s up to all of us to stay informed and accountable for your own health and what you put into your body.


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