Pre-Workout Meal Timing Guide

Large meal (500–700 kcal): 2.5–3 hours before training. Medium meal (300–500 kcal): 1.5–2 hours. Small snack (100–200 kcal): 30–60 minutes. The larger the meal, the more time needed to avoid GI discomfort. Best pre-workout food composition: fast-digesting carbohydrates (oats, banana, rice) + moderate protein (25–30g) + low fat and fibre (slow digestion).

Within 2 hours post-training: 0.3–0.4 g protein per kg bodyweight (20–40g for most people) + 0.5–1 g carbs per kg for glycogen replenishment. Best foods: chicken + rice, Greek yoghurt + banana, whey shake + carb source, eggs + toast. Fat and high fibre can be added but slow protein absorption slightly. Note: total daily protein is more important than post-workout timing — but within 2 hours is best practice for muscle protein synthesis.

Strength training: yes — eating 30–60 min before improves performance by 3–8% and enhances post-workout MPS. A banana + 20–25g whey protein is quick and effective. Low-intensity cardio: fasted is acceptable and may improve fat oxidation during the session. HIIT: eating before is recommended — fasted HIIT leads to significant performance drop and higher cortisol. If time is very tight, whey protein alone (30 min before) is better than nothing.

Intra-workout matters for sessions over 60–75 minutes: 30–60g fast carbs per hour (gel, sports drink, banana, dates) to maintain blood glucose. For strength sessions under 60 min: intra-workout nutrition is not needed if pre-workout meal was adequate. For sessions 75–120 min (athlete or high volume): add 10–20g BCAAs or whey to slow muscle catabolism. Hydration: 400–600ml water/hour minimum, +150ml per 30 min in hot conditions.