Nutrient Timing

Overview:

• The timing of your meals impacts energy, recovery, and focus.

• Eat a balanced meal 2–3 hours before exercise.

• Have a protein-rich snack within 30 minutes post-workout for optimal muscle repair.

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Details:

Nutrient timing is an often-overlooked aspect of nutrition that can maximize your performance and recovery. Knowing when to eat is just as important as what to eat.

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Pre-Workout Nutrition:
Fuel your body with a meal rich in carbs, protein, and a small amount of fat 2–3 hours before exercise. This provides sustained energy and prevents fatigue.

Post-Workout Nutrition:
Within 30 minutes of finishing your workout, consume a snack with protein and carbohydrates. This replenishes glycogen stores and supports muscle recovery.

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Example Meals:

• Pre-Workout: Grilled chicken, quinoa, and steamed vegetables.

• Post-Workout: A protein shake with a banana.

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By aligning your meals with your workout schedule, you can improve energy levels, recovery time, and overall performance.

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