Sport Nutrition Timing Guide
Nutrient timing — when you eat specific macronutrients — meaningfully impacts training performance, muscle protein synthesis, and glycogen recovery. While total daily intake matters most, strategic timing can provide a 5–15% edge for athletes training twice per day or at high intensities.
3–4 hours before
Full Pre-Workout Meal
High-carb, moderate protein, low fat/fiber. Goal: full glycogen stores, stable blood sugar. 1–4 g/kg carbs + 0.15–0.25 g/kg protein. E.g., rice + chicken + vegetables.
30–60 min before
Pre-Workout Snack (optional)
30–60g fast-digesting carbs if needed. Avoid fat and fiber. E.g., banana, white rice, sport drink. Skip if your full meal was recent.
During training
Intra-Workout Fuel
For sessions >60–75 min: 30–60g carbs/hr (up to 90g with glucose+fructose blend for 90+ min). Sip fluid every 15–20 min. 500–750ml/hr for most athletes.
0–30 min post
Post-Workout Anabolic Window
20–40g complete protein to maximize muscle protein synthesis. Add 0.8–1.2 g/kg carbs for glycogen replenishment. Speed matters more when training twice per day.
1–2 hrs post
Recovery Meal
Full mixed meal: carbohydrates to complete glycogen repletion, protein to extend MPS window, some fat and micronutrients. Anti-inflammatory foods (berries, leafy greens, salmon) enhance recovery.
Before sleep
Casein / Slow-Release Protein
30–40g slow-digesting protein (casein, cottage cheese, Greek yogurt) extends overnight MPS by 15–25% vs. fasted sleep. Particularly effective for hypertrophy goals.