What to eat before and after a workout

Workout nutrition is full of rules: protein within 30 minutes, no carbs at night, fasted cardio burns more fat. Most of these come from supplement marketing rather than evidence. The real rules are simple and flexible.

Before training: fuel, not a feast

A normal meal with carbohydrate and protein 1–3 hours before training gives you energy for hard sets and starts the muscle-building process. Keep fat and fibre moderate so the meal digests comfortably.

• 2–3 hours before: chicken, rice and vegetables, or overnight oats with whey.
• 60–90 minutes before: Greek yogurt with fruit, or a turkey wrap.
• 30–60 minutes before: a banana, rice cakes with honey, or a small shake.

Caffeine

Caffeine is one of the few supplements with strong evidence for performance. Studies typically use about 3 mg per kg of body weight, taken 30–60 minutes before training. Coffee works fine. Avoid it within six to eight hours of bedtime, because poor sleep costs more than caffeine gives.

After training: protein and carbs

The idea that you must eat within 30 minutes is outdated. If you ate a proper meal before training, you have several hours afterwards. Aim for 25–45 g of protein in your next meal, with some carbohydrate to refill glycogen, especially if you train again within 24 hours.

• Salmon, quinoa and greens
• A chicken teriyaki rice bowl
• Protein pancakes with berries
• A chocolate protein shake and a bagel if you're short on time

Training first thing in the morning

If you lift before breakfast, a small snack with carbohydrate and a little protein 30–60 minutes before can improve performance. If you can't eat that early, train fasted and eat a full breakfast with protein straight after.

Hydration

Even mild dehydration reduces performance. Drink regularly through the day and have a glass of water with your pre-workout meal. In long or hot sessions, add salt or an electrolyte drink.

What matters most

If you hit your daily protein and calories most days, the timing details add only a small extra benefit. Get the totals right first, then use timing to train and feel better.