Workout nutrition is surrounded by myths. Here's what the evidence supports, in order of importance.
Priority 1: Daily totals
Your total calories and protein across the day matter far more than precise timing. If those are right, you've done most of the job.
Priority 2: Before training
Eat a meal with carbohydrates and protein 1–3 hours before you train. It doesn't need to be fancy:
- Chicken, rice and vegetables
- Porridge with fruit and yoghurt
- A bagel with eggs
Training first thing? A banana or a small yoghurt 30–60 minutes beforehand is plenty for most people.
Priority 3: After training
The "30-minute anabolic window" is much wider than once claimed. Having a protein-rich meal within a few hours after training is sufficient. If you trained fasted, eating sooner makes more sense.
Caffeine
Caffeine at roughly 3mg per kg of body weight about an hour before training can improve performance for many people. Avoid it late in the day if it disrupts your sleep.
Long sessions
For sessions longer than about 90 minutes — long runs, rides or matches — carbohydrate during exercise (sports drinks, gels or bananas) helps maintain performance.
Hydration
Start training hydrated and drink to thirst. For long sweaty sessions, replace sodium too.