Pre & Post
Workout Nutrition
What you eat around training matters — but not as much as the fitness industry wants you to believe. The fundamentals are simple. The window is wider than you think.
The session window
Before, during,
and after.
and after.
Before training
Fuel the work
ahead.
Pre-workout · 1–2 hrs before
ahead.
Carbohydrates
Tops up muscle glycogen — your primary fuel for training intensity. Opt for easily digestible sources close to the session.
Oats, rice, banana, toast, fruit
Protein
Provides amino acids to limit muscle breakdown during training. Moderate amount — large portions slow digestion.
Eggs, chicken, Greek yoghurt, whey
Fat — minimal pre-workout
Fat slows gastric emptying. Useful in a longer pre-workout meal, but keep it low if training is under 60 minutes away.
After training
Start the
recovery.
Post-workout · within 1–2 hrs
recovery.
Protein — prioritise this
Triggers muscle protein synthesis. 20–40g of high-quality protein post-session is the most evidence-backed nutritional habit in resistance training.
Protein shake, chicken, eggs, cottage cheese
Carbohydrates
Replenishes glycogen. More important for athletes training twice a day or doing high-volume work. Still useful for most.
Rice, potatoes, fruit, bread
Common Traps
Where people
overthink this.
overthink this.
×
Training completely fasted with no plan
Fasted training can work — but not by accident. Low energy going in usually means low output and more muscle breakdown.
×
Obsessing over the "anabolic window"
The post-workout window is real — but it's hours wide, not 30 minutes. Eat when you can. Don't panic.
×
Skipping post-workout nutrition entirely
You just broke down muscle tissue. Giving the body nothing to repair with is a straightforward way to slow results.
Keep it simple
Three rules.
In order of priority.
In order of priority.
I
Total daily intake comes first. Peri-workout nutrition is the finishing touch, not the foundation. Get your calories and protein right first.
II
Protein post-session is non-negotiable. The one consistent rule across all the research. Hit 20–40g of quality protein within a couple of hours.
III
Don't train on empty if you can help it. Even a small carb-and-protein meal 90 minutes before will improve output for most people.
The Naked Truth
You spent an hour breaking down muscle tissue. Then you went home, had a coffee, and wondered why you're not recovering. Your body needed protein. It got caffeine and good intentions.
20–40g of protein within a couple of hours post-session. That's the whole ask. Stop overcomplicating the part that actually matters.