Timing is Everything: How to Use Nutrition to Boost Your Workout Results

If you’re trying to get the most out of your workouts, you’ve probably heard that what you eat can make a huge difference. But did you know that  when  you eat might be just as important? Nutrition timing, or when you consume certain foods around your workouts, can significantly affect your energy levels, performance, and recovery.

In this blog, we’ll dive deep into how proteins, carbohydrates, and fats can impact your workouts based on when you consume them. Whether your goal is to build muscle, lose fat, or simply improve your endurance, understanding nutrition timing can help you get there. But before we start, here’s a quick disclaimer!

Disclaimer  

This blog is for informational purposes only and should not be taken as medical advice. Always consult with a healthcare provider, nutritionist, or dietitian for advice tailored to your unique needs and conditions.

 Understanding Nutrition's Role in Performance  

Proper nutrition is the fuel that powers your workouts, supports muscle recovery, and helps you achieve your fitness goals. Macronutrients—proteins, carbohydrates, and fats—each play a vital role in how your body performs and recovers. Let’s take a closer look at what each macronutrient does and why timing matters.

Protein’s Role in Workout Performance  

  Protein   is often hailed as the “building block” of muscles, and for a good reason. It’s composed of amino acids that help repair and rebuild muscle tissues that get broken down during exercise. But there’s more to protein than just muscle-building.

-   Muscle Repair and Growth:   During intense workouts, tiny tears form in your muscle fibers. Protein provides the amino acids needed to repair these tears, leading to muscle growth (hypertrophy). Consuming protein around your workout—particularly post-workout—ensures that your muscles have what they need to recover and grow stronger.

-   Preventing Muscle Breakdown:   Eating protein before a workout can help reduce the rate of muscle protein breakdown that naturally occurs during exercise. Consuming around 10-20 grams of protein about 1-2 hours before exercise can supply the muscles with amino acids, minimizing damage.

-   Enhanced Recovery and the “Anabolic Window” Debate:   The concept of an "anabolic window"—a critical period immediately post-exercise where nutrient intake can maximize muscle protein synthesis (MPS)—has been widely discussed. While research shows that exercise-induced MPS is elevated for 24–48 hours following high-intensity aerobic and resistance exercise, some argue that this extended period offers multiple opportunities to enhance the effectiveness of protein feedings, rather than a narrow window of time.

-   Pre-Exercise Protein and mTOR Activation:   Another important aspect of pre-exercise nutrition is its impact on post-exercise metabolic responses. While pre-exercise muscle glycogen content does not seem to directly affect the activation of the mammalian target of rapamycin (mTOR) pathway (a key regulator of muscle protein synthesis), consuming protein—especially whey—before exercising may bolster the muscle-building response after the workout.

           Optimal Protein Timing:  

-   Pre-Workout:   10-20 grams of protein 1-2 hours before your workout.

-   Post-Workout:   20-40 grams of protein within 30-60 minutes after your workout.

           Best Sources of Protein:  

Lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, tofu, legumes, nuts, seeds, and protein powders.

Carbohydrates’ Role in Workout Performance  

Carbohydrates are your body’s preferred source of energy, especially for high-intensity workouts or endurance training. Think of carbs as the “fuel” that powers your muscles.

-   Energy Supply for Workouts:   Carbohydrates are broken down into glucose, which is then stored in your muscles and liver as glycogen. During exercise, particularly at higher intensities, your body relies on these glycogen stores to supply quick energy. Low glycogen levels can lead to fatigue, reduced performance, and difficulty completing workouts.

-   Maintaining Performance:   Eating carbs before exercise can help maintain blood glucose levels during your workout, reducing fatigue and improving endurance. For endurance activities (like running or cycling), consuming carbs during the workout can sustain energy levels and delay the onset of fatigue.

-   Importance of Carbs During Exercise:   The consumption of carbohydrates during exercise is perhaps the most well-researched nutrition timing strategy, with studies dating back to the 1960s. Consuming carbohydrates during exercise can offset muscle and liver glycogen utilization and maintain blood glucose levels, which is especially crucial during high-intensity activities, workouts longer than 60 minutes, or shorter, supramaximal efforts. Without adequate carbohydrate intake during these scenarios, exercise intensity can diminish due to a lack of effective fuel, reduced calcium release from the sarcoplasmic reticulum, and increased fatigue.

-   Carbohydrate Timing for Resistance Training:   While most studies on pre-exercise carbohydrate feeding focus on aerobic exercise, there is logical support for benefits in high-intensity intermittent activities, such as resistance training. These activities rely on glycolytic, fast-twitch muscle fibers, which produce high force through rapid contractions fueled by stored phosphagens (ATP and creatine phosphate) and anaerobic glycolysis. Although total glycogen depletion is modest after resistance exercise, pre-exercise carbohydrate supplementation can help maintain glycogen levels, especially for those who train multiple times a day or start with low muscle glycogen content.

           Optimal Carbohydrate Timing:  

-   Pre-Workout:   Consume 30-60 grams of carbohydrates 1-3 hours before exercise. For quick energy, consider simple carbs like fruits or a sports drink 15-30 minutes before your workout.

-   During Workout:   For endurance activities lasting more than an hour, aim for 30-60 grams of carbohydrates per hour.

-   Post-Workout:   1.0-1.2 grams of carbohydrates per kilogram of body weight within 30-60 minutes post-workout, ideally paired with protein.

           Best Sources of Carbohydrates:  

Whole grains (brown rice, quinoa, oats), fruits, vegetables, beans, lentils, sweet potatoes, whole grain bread, pasta, and sports drinks.

Fats’ Role in Workout Performance  

Fats often get less attention in the fitness world, but they are an essential macronutrient for overall health and specific types of workouts. Fats provide a slow, steady source of energy, particularly for longer, less intense activities.

-   Sustained Energy for Endurance Activities:   During lower-intensity, longer-duration exercises (like walking, hiking, or a steady-state cardio workout), your body primarily burns fat for fuel once glycogen stores start to deplete. Including healthy fats in your diet supports this energy source.

-   Supporting Hormonal Health:   Fats play a crucial role in hormone production and regulation. Hormones like testosterone, estrogen, and cortisol are all involved in muscle building, recovery, and overall energy metabolism. Adequate fat intake is vital for maintaining a healthy hormonal balance.

-   Slowing Digestion for Steady Energy:   Consuming fats before a workout can help slow the digestion of carbs, leading to a more gradual release of glucose into the bloodstream. This is particularly helpful for endurance athletes who need sustained energy over long periods.

           Optimal Fat Timing:  

-   Pre-Workout:   Consume small amounts of healthy fats (like avocado or nuts) 2-3 hours before exercising. Avoid large amounts of fat immediately before exercise as it slows digestion.

-   Post-Workout:   Fats aren’t as essential immediately post-exercise but can be included in a balanced meal after your workout.

           Best Sources of Fats:  

Avocados, nuts, seeds, olive oil, fatty fish (like salmon), coconut oil, and flaxseed.

Nutrition Timing for Different Fitness Goals  

           Strength Training  

-   Before:   A meal with a balanced mix of protein and carbs 1-2 hours before a workout helps to fuel your muscles and sustain energy levels.

-   After:   A combination of protein (20-40 grams) and carbohydrates (30-60 grams) within 30-60 minutes post-workout to promote muscle recovery and growth.

           Cardio Training  

-   Before:   Simple carbs 15-30 minutes before high-intensity cardio, or a mix of carbs and fats 1-2 hours before steady-state cardio for sustained energy.

-   During:   For endurance activities lasting longer than 60 minutes, consider 30-60 grams of carbohydrates per hour.

-   After:   Replenish glycogen with a carb-rich snack or meal, paired with protein.

           Fat Loss  

-   Before:   Light, protein-rich snacks with some carbs for energy without over-consuming calories.

-   After:   Focus on protein to support muscle retention, with moderate carbs to replenish glycogen without exceeding calorie goals.

           Putting on Mass  

-   Before and After:   Frequent meals with balanced macronutrients, particularly focusing on high protein and carbohydrate intake to support muscle hypertrophy and recovery.

Additional Considerations 

           Consistent Fueling Throughout the Day  

While timing nutrients around your workouts is important, it's equally essential to fuel your body consistently throughout the day. Research suggests that even if you’re not immediately around your workout window, skipping meals like breakfast or engaging in time-restricted feeding may negatively affect performance, especially during prolonged exercise. For instance, training in a fasted state can result in reduced performance, and even missing breakfast can impair performance later, even after a subsequent meal. Keeping your body fueled at regular intervals ensures you have the necessary energy to perform optimally throughout the day.

           Peri-Exercise Nutrition Strategy  

When planning nutrition around exercise, think of it not just as a choice between “before,” “during,” or “after” but rather as a comprehensive strategy of “before, during, and after.” Consuming nutrients such as carbohydrates and protein throughout these periods is most beneficial for recovery, adaptation, and overall performance, particularly for athletes or those training multiple times a day.

         Practical Tips for Implementing Nutrition Timing  

- Plan your meals and snacks to coincide with your workouts.

- Prepare balanced pre- and post-workout meals in advance to save time.

- Experiment with different foods and timing strategies to see what works best for your body.

- Stay hydrated and incorporate hydration into your timing strategy.

 Final Thoughts 

Nutrition timing can be a powerful tool for optimizing your workouts and achieving your fitness goals. By understanding the roles of protein, carbs, and fats and strategically timing your meals, you can enhance your energy levels, boost performance, and speed up recovery. Remember, fueling consistently throughout the day is also key to maintaining peak performance.

Ready to level up your nutrition game? Start timing your meals and snacks with your workouts and feel the difference in your performance and recovery. Need more personalized advice? Reach out to a nutritionist or dietitian to fine-tune your nutrition strategy.

         References  

1. Schoenfeld, B. J., & Aragon, A. A. (2018). Exercise-induced muscle protein synthesis is elevated for 24-48 hours following high-intensity aerobic and resistance exercise.  Journal of Applied Physiology , [PMC7400240](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400240/) 

2. Fueling consistently throughout the day: Time-restricted feeding and training in a fed state.  Journal of Applied Physiology , [PMC7400240](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400240/) 

3. Nutrition timing before, during, and after exercise: Comprehensive approach for athletes.  Journal of Applied Physiology , [PMC7400240](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400240/) 

4. The provision of CHO during activity and its impact on exercise performance and recovery.  Journal of Applied Physiology , [PMC7400240](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400240/)

5. Pre-exercise CHO and PRO consumption's impact on performance and recovery.  Journal of Applied Physiology , [PMC7400240](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400240/)